Friday May 31 |
 | Orienteering (course setting) 53:25 [2] 7.12 km (7:30 / km) | |
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| Jogging around at Magnuson setting and taking down the course for my O'class. My left achilles hurt a tad, in spite of all the rest it has had. Booooo! |
| Riding scooter 11:00 [2] 2.06 mi (5:20 / mi) | |
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| Scooted to school for the Unleashed Spring Concert (a cappella singing). |
Thursday May 30 |
| Orienteering (course setting) 23:06 [2] 3.55 km (6:30 / km) | |
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| Taking down controls at Shoreline Center and running around control checking at Magnuson. |
Tuesday May 28 |
| Running - Road / Track (road) 39:27 [2] 4.64 mi (8:30 / mi) | |
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| Husky run. I met the group near the Museum of History and Industry. |
Friday May 24 |
| Orienteering (course setting) 45:08 [2] 3.76 km (12:00 / km) | |
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| Hung controls for orienteering class (24:57), shadowed my students and picked up a few markers (5:00), and picked up the rest of the controls (15:11). |
Thursday May 23 |
| Cycling (Mt. biking on road) 13:16 [2] 3.06 mi (4:20 / mi) | |
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| Rode to NW 85th and 6th to pick up Bill's car. My left achilles is still hurting today. |
| Riding scooter (and a bit of jogging) 26:25 [2] 3.7 mi (7:08 / mi) | |
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| Rode from the Madsons' place to BCC to pick up the car and drive home. My left achilles is really touchy from running around at the park with Warren and Liam. The outside of my right hip started hurting, too. I'm not very good at taking off-days. |
Wednesday May 22 |
| Cycling (Mt. biking on road) 53:32 [2] 11.27 mi (4:44 / mi) | |
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| Rode to Hay for testing (20:41), home (15:21), to Stevens Court for a cappella (5:13), to Suzzallo (3:15), and home (9:02). Riding up the North side of Queen Anne Hill was brutally tough, given that my legs are still trashed. My left achilles and right knee hurt some today.
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Tuesday May 21 |
| Cycling (Mt. biking on road) 55:19 [2] 12.29 mi (4:30 / mi) | |
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| Rode to U-bookstore (6:30), to Parkwood Elementary for testing (32:30, since I overshot to 15th Ave NE and 165th), and to Aldercrest for orienteering class (16:19). My legs were really wasted from the weekend, so the cycling felt very tough. |
Monday May 20 |
| Running - Road / Track (dirt road) 11:30 [2] 1.44 mi (7:59 / mi) | |
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| Warm up for Sage Stomp day 3 at the seldom-used South end of Meadow Creek. My quads are stingy-sore from the last two days' events, mostly from yesterday, I'm sure. |
| Orienteering (race) 49:56 [4] 7 km (7:08 / km) | |
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| Ran Sage Stomp day 3 on the South part of the Meadow Creek map in Logan Lake, BC. I was tired and sore, but I still had really good turn-over and was able to push to a reasonable pace. I lost about 2 minutes, mostly on the second control, where my sloppiness combined with (I thought) undermapping to cause me to miss and then relocate wrong. The course was quite good, requiring constant focus and plenty of changes in speed and technique (and there was lots of climb). I was second to Ted de St. Croix by 18 seconds. |
| Cycling (Mt. biking on road) 14:38 [2] 3.5 mi (4:11 / mi) | |
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| Rode to Meany Hall (5:37) for the spring Chorale concert, then biked home (9:01). |
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Logan Lake BC - Splits |
Sunday May 19 |
| Orienteering (rogaining) 3:48:19 [2] 22.5 km (10:09 / km) +1300m 7:52 / km | |
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| Ran the Dufferin Hill "6-hour" "Rogaine", which was contested on a 1:12,500 scale orienteering map. Although the area was small, it was fairly hilly, and there were a formidible number of controls, 60. Bill and I both felt quite good. We ran a well-paced race, and ate and drank the right amounts at the right times (except that Bill was a bit dehydrated at the end). We won by 49 minutes, which was sweet after last year's disappointing showing. |
Saturday May 18 |
| Running - Road / Track (road) 11:00 [2] 1.62 mi (6:47 / mi) | |
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| Warm up for Sage Stomp day 1 at Meadow Creek. I felt fatigued before warming up but felt pretty good afterward. |
| Orienteering (race) 59:12 [4] 8.7 km (6:48 / km) | |
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| Ran Sage Stomp day 1 at Meadow Creek (in Logan Lake, BC). I was really smooth, and felt physically good. I made around a 2 minute mistake on control 8, but otherwise my run was clean. |
| Running - Road / Track (road) 9:30 [1] 1.0 mi (9:29 / mi) | |
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| Warm-down jog after orienteering. |
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Elite Men - Splits |
Friday May 17 |
| Cycling (Mt. biking on road) 45:29 [2] 10.11 mi (4:30 / mi) | |
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| Rode to grassy lot to set up compass course then to Waldorf School for class (15:35), back home (16:07), to Stevens Court for a cappella (5:17), then home (8:32). |
| Orienteering 3:05 [4] 0.2 km (15:25 / km) | |
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| I ran the 5-control course (with 20m climb) that my students set for me on the hillside at Meadowbrook. I had to hunt around a bit for a couple of controls, because the kids hid them. My legs were pretty empty going up the hill. |
| Running - Road / Track (road) 2:54 [2] 0.36 mi (8:04 / mi) | |
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| Ran back to Waldorf School from Meadowbrook. |
Thursday May 16 |
| Cycling (Mt. biking on road) 1:03:58 [2] 14.9 mi (4:17 / mi) | |
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| Rode to Viewlands Elementary for testing (16:41), to WRI at the end of the school day to deliver the completed tests (17:50), home from WRI (14:58), to campus for a cappella (5:35), then home afterward (8:54). |
Wednesday May 15 |
| Cycling (Mt. biking on road) 1:17:19 [2] 19.33 mi (3:59 / mi) | |
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| Rode to Viewlands for testing (17:20), to Montlake (24:38), to U-district True Value Hardware and back to Montlake (16:39), to Stevens Court (6:47), to Suzzallo (3:35), then home (8:20). I felt pretty good but sort of fatigued, and my right, lower, outside hamstring was a bit sore, but not acutely so. |
Tuesday May 14 |
| Cycling (Mt. biking on road) 1:16:36 [2] 17.0 mi (4:30 / mi) | |
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| Rode to Hamlin for orienteering class (27:08), rode to Montlake to work front desk (31:47), rode to Husky Stadium for the CNW track workout (4:25), then rode home after the track workout (13:16). My legs are tired from yesterday. It must have been the crawling. |
| Orienteering (control setting/pick-up) 36:14 [2] 3.62 km (10:01 / km) | |
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| Hung controls for my orienteering class, then took them down afterward. (It's not rocket science, man!) No controls were stolen today. It's a good thing, because that would really cut into the unprofitability of this venture. |
| Running - Road / Track 44:52 [2] 5.0 mi (8:59 / mi) | |
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| 7:03 warm up jog at Husky Stadium.
19:42 recovery jogging between threshold runs. I jogged 400m between each rep.
7:20 of jogging recovery in between stair running reps.
10:47 warm down jog with Brian Burdo. |
| Running - Road / Track (track) 35:47 [3] 6.0 mi (5:57 / mi) | |
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| Ran 4 miles of threshold pace intervals with Trish, Bill (who ran faster, VO2max pace), and some other dude. We took 1 lap jogging recovery between reps. Afterward, I ran 2 miles by myself. I felt fairly tired during the workout, even though it was moderate pace, but my pulse was only 160-165. My running times were:
1600m in 6:15, 1200m in 4:37, 1000m in 3:46, 800m in 2:59, 600m in 2:13, and 3x400m in 1:25.1, 1:25.3, 1:24.7; 3200m in 11:42. |
| Running - Road / Track (stairs) 2:12 [5] 0.36 mi (6:06 / mi) | |
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| Ran stairs with Brian Burdo. We went 12 times up the lower section of the stadium, alternating taking two stairs at a time (about 8.5 seconds each) with hitting every stair (about 13.5 seconds each). I felt quick and pretty strong until the last run up. |
Monday May 13 |
| Cycling (Mt. biking on road) 2:03:32 [2] 27.0 mi (4:35 / mi) | |
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| Rode to Hamlin Park to design courses for my orienteering classes (26:24), to Viewlands for testing (20:05), then to Montlake to work the front desk (28:00). My legs felt quite good going to Hamlin, then average or a bit tired on the other two segments.
Later: I rode home (14:00), to Re-bar for a dance benefit performance (16:32), and home much later (18:31). I felt great on the way home (after dancing), but not so good on the other two segments. |
| Orienteering (vetting) 19:00 [2] 2.38 km (7:59 / km) | |
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| Vetting courses for my orienteering classes: I was out for over an hour, mostly walking because I felt sort of dreamy and mellow, but I ran a little, too. |
| Strength / Weights (crawling) 45:00 [1] | |
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| Snaked my way around the crawl space under the Montlake Building, trying to find the water shut-off valve to do some plumbing. It was a great ab workout, and there was some climbing through little holes and contorting around pipes, too--what fun! |
| Calisthenics / Dance (dancing) 40:00 [2] | |
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| Danced fairly hard for a while at Re-bar after the Bare Bones improv show. |
Saturday May 11 |
| Orienteering (course setting) 41:02 [2] 5.12 km (8:01 / km) | |
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| Putting out controls and water for the meet today at Teanaway Forks. It was the Classic Distance stage of the Ultimate Orienteer Series. The weather was sunny and in the mid-70's, so I got sort of warm while I was running. |
| Orienteering (control pick-up) 31:24 [3] 4.65 km (6:45 / km) | |
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| Picked up controls and streamers after the Teanaway Forks meet. I was pretty dried out from saving the scarce water for the competitors, so that made the run more intense than it normally would have been. |
| Running - Road / Track (road) 21:00 [2] 2.8 mi (7:30 / mi) | |
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| Ran home from Stephen's mom's place after taking the Madsons home using her car then returning it. |
| Running - Road / Track (road) 1:30 [5] 0.34 mi (4:25 / mi) | |
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| Did 3x30 second strides during my run home. Pushing to go fast felt tough, but easing slightly and maintaining a fairly fast and relaxed stride was not so tough. |
Friday May 10 |
| Orienteering (course setting) 19:00 [2] 2.38 km (7:59 / km) | |
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| Hung controls at Hamlin for orienteering class. |
| Orienteering (control pick-up) 3:00 [4] 0.6 km (5:00 / km) | |
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| Ran hard while picking up a few controls after class. (My legs felt sort of fatigued and sore still from Tuesday's sprints.) Two controls were stolen today--what a bummer! I guess that's a hazard of Hamlin Park. |
| Cycling (Mt. biking on road) 35:23 [2] 8.85 mi (3:59 / mi) | |
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| Rode to Montlake, stopping at Atmospheric Science building on the way to try (unsuccessfully) to meet up with Don (10:46), back to UW from Montlake (7:03), to Stone Way Hardware and back home (11:01), and to UW for a Vocal Jazz concert (6:33). All the biking I'm doing is sort of tiring, so my legs felt fatigued.
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| Cycling (Mt. biking on road) 6:50 [3] 1.65 mi (4:07 / mi) | |
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| Rode home sort of hard from UW after the vocal jazz concert. |
Thursday May 9 |
| Cycling (Mt. biking on road) 50:42 [2] 11.93 mi (4:14 / mi) | |
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| Rode to Montlake via UW (13:05), to Sand Point (14:50), to a cappella from Sand Point (13:29), and home (9:18). My legs were sort of tired. |
Wednesday May 8 |
| Cycling (Mt. biking on road) 39:10 [2] 9.78 mi (3:59 / mi) | |
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| Rode to Laurelhurst in the AM for testing (11:44), then to Montlake in the PM to answer phones (9:25). My legs felt strong but a bit tired and sore from yesterday's sprints. Rode to Stevens Court for small group (5:59), to Suzzallo for big group (3:53), and home after a cappella (8:09). |
Tuesday May 7 |
| Cycling (Mt. biking on road) 9:55 [2] 2.7 mi (3:40 / mi) | |
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| Rode to work at Montlake Building. |
| Running - Road / Track 18:52 [2] 2.6 mi (7:16 / mi) | |
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| Ran from Montlake Building, then on the track to warm up for the CNW track workout at Husky Stadium. |
| Calisthenics / Dance (form drills) 2:00 [5] 0.27 mi (7:24 / mi) | |
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| Did 2 x 15 seconds each of high knees, butt kicks, skip-bounding, and stiff-legged bounding. My right, lower hamstring felt a little twangy and weird initially during the high knees and butt kicks, but it seemed to get better after some jogging, stretching and deep massage. My right outer achilles or lower soleus hurt a bit. |
| Running - Road / Track (track) 11:30 [3] 2.0 mi (5:44 / mi) | |
| shoes: Nike Zoom Waffle - Husky color |
| Ran two miles at medium pace; my pulse was 160-165. I wore my waffle racers, so I was light on my feet. My right achilles continued to bother me, even though I wasn't running fast. I guess all that time in my O' shoes on Saturday was stressful. |
| Running - Road / Track (track) 1:07 [5] 0.31 mi (3:35 / mi) | |
| shoes: Nike Zoom Waffle - Husky color |
| Ran five flying 100s with a couple of minutes rest after each one. I did the first one with Sarah Leonard and Anny Hobbs, and I liked it so much that I did four more myself. I felt pretty quick on all but the last one, where my muscles had that maxed-out, weak feeling. My hamstring and achilles (I think) felt fine. My times were: 13.7, 13.4, 13.2, 13.1, 13.1 |
| Running - Road / Track (road) 10:30 [2] 1.17 mi (8:59 / mi) | |
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| Warm down jog from Husky Stadium to Montlake Building. |
| Cycling (Mt. biking on road) 14:24 [2] 2.74 mi (5:15 / mi) | |
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| Rode home from Montlake, stopping at the U-bookstore computer store to get more Epson paper. |
| Running - Road / Track (road) 14:39 [1] 1.33 mi (11:01 / mi) | |
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| Jogging with Bernie to Good Shepherd to play ball and back. My achilles/soleus really hurt. |
Sunday May 5 |
| Running - Trail / Grass (trail) 4:40 [3] 0.78 mi (5:58 / mi) | |
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| Running at Marymoor off-leash area. |
| Roller-skating (in the rain) 30:03 [2] 4.2 mi (7:09 / mi) | |
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| Roller bladed up the hill from Magnuson off-leash area parking lot to the Madsons' place at Overlake. It was raining moderately hard for the first part. I thought the pavement would be really slippery, but it wasn't too bad. Still, it would have been at least a few minutes faster on dry ground. I felt a bit creaky and sore from running so long yesterday in O' shoes, especially in the achilles and ankle areas. |
| Running - Road / Track (road) 8:52 [1] 0.74 mi (11:59 / mi) | |
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| Jogging with Lynn and the kids to the park by their place. |
Saturday May 4 |
| Running - Road / Track (road) 6:12 [2] 0.94 mi (6:35 / mi) | |
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| Ran from home to Woodland Park to help with the NOD newcomer event. (There were lots of newcomers, and people seemed to be having a good time.) My legs felt really fatigued, but I *was* running with my backpack. |
| Orienteering (course setting) 2:24:32 [2] 14.45 km (10:00 / km) | |
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| Ran around Teanaway Forks in my O' shoes, checking out the map and control locations for next weekend's Ultimate Orienteer Series event. My excursion actually lasted 5 hours and included some night-O and night mapping (groan). The rain/sleet held off, except for a few tiny drops, and the only hazards were:
1. I couldn't resist kicking some deadfall really hard with the side of my right foot, thereby bruising my foot and making it hurt for the rest of the excursion. I was trying to break a branch off a fallen log to make a control site more hospitable.
2. getting confused by there already being a bunch of controls out there. Then I remembered Justin Yeager's mini-rogaine thingy for adventure racers.
3. a herd of elk trying to hypnotize me by reflecting the light from my headlamp back at me with their eyes. It almost worked, but then I thought about the consequences of not finishing my course setting. I pictured the crestfallen faces of little Jan, little Dave Enger, little Jennifer, little Bill, little Richard, and little Debbie. I broke the unflinching gaze of the elk and did what had to be done.
4. my headlamp fading just after I hung the last control. I guess I didn't have it fully charged, but it lasted just long enough for me to navigate the pothole infested road. |
Friday May 3 |
| Cycling (Mt. biking on road) 45:28 [2] | |
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| It seems like all I ever do anymore is cycling. 13:30 ride to Seattle Waldorf School for class, then 31:58 ride to Meadowbrook for a little mapping, to the vacant lot up the street to pick up the compass course, to GHCU Northgate branch, and then home via NSCC and East Greenlake. |
Thursday May 2 |
| Cycling (Mt. biking on road) 1:50:13 [2] | |
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| 24:00 ride to Coe, 26:00 ride to Montlake, 30:43 ride to Seattle Waldorf School to prepare courses for O' class tomorrow then to the Sprugel's place for the COC meeting, 19:58 bike to Sieg for a cappella practice, and 9:32 bike home. My legs were sort of tired from all the bike riding. |
Wednesday May 1 |
| Cycling (Mt. biking on road) 46:51 [2] 11.71 mi (3:59 / mi) | |
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| Rode to Coe for testing (23:27), and rode to Montlake to answer phones (23:24). |
| Cycling (Mt. biking on road) 18:47 [2] 4.41 mi (4:15 / mi) | |
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| 6:19 ride from Montlake to a cappella at Stevens Court, 3:36 ride from Stevens Court to Suzzallo, and 8:52 ride home. |