Friday Aug 31 |
 | Running - Easy (road) 32:45 [2]3.7 mi (8:51 / mi) | |
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| Ran to Greenlake and most of the way around with Terry. It felt really good to run again, but my sitz bone injury from Wuhoo and upper hamstring were hurting for about the last mile. |
Thursday Aug 30 |
| Cycling (mt. bike) 7:40 [2]1.65 mi (4:38 / mi) | |
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| Biked to school for a cappella practice. My left sitz bone was still quite tender from falling out of the canoe at Wuhoo, so I didn't sit down on the seat much. I had to stop at several traffic lights (included in the logged time). |
Saturday Aug 25 |
| Running - Easy (trekking - adventure raci) 10:00:00 [2]40.0 mi (14:59 / mi) | |
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| Jogging and hard hiking during the (first annual) Wuhoo adventure race. Our total time was 15.5 hours, but we didn't find the last checkpoint, since it was dark, there was lots of vine maple, and Bill was feeling terrible: Dizzy, weak, and really nauseous. Around 10 hours were on foot and aerobic. |
Friday Aug 24 |
| Cycling (road) 22:00 [2]5.5 mi (3:59 / mi) | |
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| Biking around doing pre-Wuhoo (adventure race) errands (supply shopping). |
Thursday Aug 23 |
| Cycling (road) 16:00 [2]3.3 mi (4:51 / mi) | |
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| Biked to a cappella and home. |
Wednesday Aug 22 |
| Running - Barely (road) 31:00 [1]2.5 mi (12:23 / mi) | |
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| Jogged with Bernie and Maddy around the neiborhood. |
| Running - Easy (road) 20:00 [2]2.58 mi (7:45 / mi) | |
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| Run with Maddy? |
Monday Aug 20 |
| Running - Barely (road) 25:54 [1]2.2 mi (11:46 / mi) | |
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| Took Bernie and Maddy out for a jog around the neighborhood. There was some of the usual leash-weaving, and the recorded time includes quite a bit of sniffing and peeing. The dogs had to stop a few times, too. |
| Running - Easy (road / grass) 24:00 [2]3.0 mi (7:59 / mi) | |
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| Dropped off Bernie at home and ran some more with Maddy. We went to Woodland, along the top of the park next to Aurora, then home. It seemed like Maddy actually got a bit tired. |
Sunday Aug 19 |
| Cycling (road / bit of trail) 41:19 [2]8.1 mi (5:05 / mi) | |
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| Biked to Ballard Community Center Park for Ballard Bike-O event (3.8 mi), then back home via the trails in Woodland Park and a bit along Greenlake. (4.1 mi) Going over Phinney Ridge was tough both directions after yesterday's run. |
| Cycling (road) 27:00 [3]5.25 mi (5:08 / mi) | |
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| Did "9 km" bike trivia-O course (although my actual distance was less than 8.5 km) in 27:00, including some time to stop and check a few answers and to fix the chain when it derailed. Actual riding time was a couple of minutes less. |
Saturday Aug 18 |
| Running - Easy (road / bit of trail) 2:20:10 [2]18.8 mi (7:27 / mi) | |
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| Ran a little around the neighborhood with Maddy, then I ran to Greenlake to meet Bill for a long run: down Ravenna Blvd. and through the park (where we found a geocache) to the BGT, to Magnuson Park (where we ate blackberries) via 65th, through NOAA (where we found another geocache), North a bit on the BGT, turning up the hill on the twisty streets just before and adjacent to Matthews Beach, West on a variety of streets to 80th and Aurora, then home via West Greenlake and Woodland Park. I felt pretty empty for the last 3-5 miles, and my calves hurt for about the second half of the run (for some reason). I don't think I ate or drank enough yesterday, so that's probably why it felt tough. At the end of the run, my pulse was averaging around 155-160. |
Thursday Aug 16 |
| Cycling (road) 8:00 [2]1.76 mi (4:31 / mi) | |
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| Biked to school for a cappella practice. It felt hard. I guess I'm still tired from my run at Mt. Constitution (and it doesn't help that I haven't riden a bike in ages). |
Wednesday Aug 15 |
| Running - Tempo (road) 9:32 [3]1.54 mi (6:11 / mi) | |
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| Ran to Brechemin for the Summer Chorale concert. |
| Running - Barely (road) 25:00 [1]2.05 mi (12:12 / mi) | |
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| Ran around the neighborhood with Bernie and Maddy. Bernie was following and Maddy was pulling, of course. |
Tuesday Aug 14 |
| Running - Pace (road) 9:06 [4]1.64 mi (5:33 / mi) | |
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| Ran to the library to return an aerial photo of Shoreline. |
| Running - Easy (road / grass / trail) 59:22 [2]7.12 mi (8:20 / mi) | |
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| Ran with Bill and company through the Arboretum and back, then ran home from Bagley. I was surprisingly sore from running up and down Mt. Constitution. |
Sunday Aug 12 |
| Running - Easy (trail) 1:37:31 [2]11.0 mi (8:52 / mi) | |
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| Ran up Mt. Constitution from Cascade Lake with Maddy. She tired and fell off the pace a bit just before reaching the plateau and again when climbing toward the summit from the SE, but she mostly did fine. I felt pretty good on the way up, but noticed some tiredness in my legs on the run down via Twin Lakes, the NE side of Mountain Lake, and the trail along the creek that drains Mountain Lake. Mom and the dogs picked me up at the junction of the road to Doe Bay. Up: 4.4 miles in 53:35 Down: 5.6 (or more?) miles in 44:56 |
Wednesday Aug 8 |
| Running - Easy (road) 10:10 [2]1.51 mi (6:43 / mi) | |
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| Warm up for orienteering at Luther Burbank Park. |
| Running - Tempo (orienteering) 13:35 [3]2.1 km (6:28 / km) | |
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| Ran orienteering course at Luther Burbank Park. I ran comfortably fast at medium intensity. I lost some time at number 8, because it was a little bit misplaced. |
| Running - Easy (road / trail) 20:00 [2]2.86 mi (7:00 / mi) | |
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| Warm up for 10,000 meter run at all-comers track meet at Edmonds Stadium. I did the usual loop to Pine Ridge Park and back. It was getting dark in the park, and I hit my right kneecap on an unseen log when I was cutting from one trail to another. It pushed it down, bruising or tearing the muscles/tendons/bursa just above the kneecap. It hurt for the rest of the warmup, then eventually stopped hurting during the race. |
| Running - Pace race (track) 33:57 [4]10 km (3:24 / km) vdot: 62.9 | |
| shoes: Nike Zoom Waffle - Husky color |
| Ran a PR in the 10,000 meter run, 33:57, despite jet lag, the tail end of a mild cold, already having run today, and banging my knee pretty hard while warming up. The first two miles felt fine, then my legs started going flat. At 3 miles, I started pushing the pace a bit (trying to hit 81 second laps), but I didn't quite do it. I did manage to nip under 34 (my goal) on the strength of a grueling push to keep the speed up for the last few laps, then kick for the final lap. It was one of the toughest races I've run. My knee stopped hurting during the race, but hurt afterward. Halfs: 17:08/16:49 Splits: 81.3 80.6 82.3 82.6 81.4 82.1 82.8 82.3 83.0 83.5 82.3 82.7 81.5 81.9 81.9 81.4 81.8 80.9 81.2 80.4 83.3 81.6 82.2 79.9 71.9 |
| Running - Barely (track) 5:30 [2]0.5 mi (10:59 / mi) | |
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| Short warm down after the 10k. My right knee is pretty sore. |
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Course 3 - Splits |
Tuesday Aug 7 |
| Running - Pace (road) 11:25 [4]2.1 mi (5:26 / mi) | |
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| Ran quickly but comfortably to the IMA to meet Don and Bill for the Tuesday group run. |
| Running - Easy (road / trail) 59:29 [2]7.0 mi (8:30 / mi) | |
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| Ran the Arboretum with Bill and Don, then ran home. |
Saturday Aug 4 |
| Running - Easy (trail / road) 54:35 [2]6.82 mi (7:59 / mi) | |
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| With a bunch of U.S. and Irish team members, jogged twice around a lake near Hervanta then back to the Poliisikoulu with Eddie. |
| Running - Easy (grass) 10:00 [2]1.08 mi (9:15 / mi) | |
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| Warm up jog before (post) running the WOC Short Distance Final course. |
| Running - Tempo (orienteering) 42:05 [3]4.07 km (10:20 / km) | |
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| Ran the WOC Short Distance Final course in the rain after the race concluded. Quite an anticlimatic ending to my World Champs. It's hard to beleive, but I made a 6 minute mistake on number 5, around a 150m leg. I had a few other, smaller mistakes, but mostly I just ran slowly because much of the course was really rugged and technical. |
| Running - Easy (grass) 2:00 [2]0.25 mi (8:01 / mi) | |
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| Jog after running Short Course. |
Friday Aug 3 |
| Running - Easy (dirt road / trail) 20:00 [2]3.0 mi (6:40 / mi) | |
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| Warmed up for WOC Short Qualification race. I felt somewhat tired but pretty good. |
| Running - Pace (orienteering) 33:32 [4]3.98 km (8:26 / km) | |
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| Ran WOC Short Distance Qualification race. I hit the first control okay, then blew way past number 2. I made several more mistakes after that. There might have been a few good legs in there, though. It wasn't an unmitigated disaster; it was a mitigated disaster. After my too-cautious Classic Qualification race, I decided that this time I was either going to qualify or crash and burn trying. |
| Running - Barely (terrain) 15:00 [1]1.36 mi (11:01 / mi) | |
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| Warm down with James after the Short Course Qualification. |
Thursday Aug 2 |
| Running - Tempo (road) 12:00 [3]1.92 mi (6:14 / mi) | |
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| 17 minute warm up for WOC Relay, the first 12 minutes brisk on the road, then the last 5 easy in and around the waiting pin near the handoff. |
| Running - Barely (grass) 5:00 [1]0.42 mi (11:54 / mi) | |
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| ...end of warm up for relay. |
| Running - Pace (orienteering) 1:11:59 [4]8.54 km (8:26 / km) | |
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| Ran second leg of WOC Relay in 71:59. I had several minutes of lost time due to sloppiness, and it was otherwise a decent-but-not-great run. Better than my WOC '99 Relay run. |
| Running - Barely (dirt road) 12:00 [1]1.0 mi (11:59 / mi) | |
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| Warm down to the bus after relay. |
Wednesday Aug 1 |
| Running - Easy (road / trail) 20:00 [2]2.67 mi (7:29 / mi) | |
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| Ran 40 minutes around the streets and trails of Hervanta. I took the orienteering maps which covered my route, so I could follow along. About 20 minutes were easy and about 20 were medium intensity. |
| Running - Tempo (road / trail) 20:00 [3]3.2 mi (6:14 / mi) | |
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| ...other part of 40 minute run around Hervanta. |