Wednesday Oct 30 |
 | Cycling (Mt. biking on road) 15:29 [2] 3.48 mi (4:27 / mi) +90m 2:34 / km | |
| slept:7.0 |
| Rode to the HUB and back for a cappella. I felt really fatigued and weak in the legs. 6:57 there, and 8:32 back. |
Tuesday Oct 22 |
| Cycling (Mt. biking on road) 47:27 [2] 11.86 mi (3:59 / mi) +100m 2:25 / km | |
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| Riding to and from Epiphany School and other places. |
Monday Oct 21 |
| Orienteering (course setting / shadowin) 45:00 [2] 5.0 mi (9:00 / mi) +100m 5:16 / km | |
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| Ran around Hamlin hanging controls for class, shadowing the students, and picking up controls. I hadn't eaten or drunk enough earlier in the day, so I felt pretty wiped out at the same time that my legs felt strong in the terrain. |
Saturday Oct 19 |
| Running - Trail / Grass (trail) 3:18:00 [2] 16.3 mi (12:09 / mi) +700m 6:40 / km | |
| slept:7.0 |
| Ran with Terry on the trails at Wunderlich County Park and El Corte de Madera Open Space Preserve (or OSP, for those in the know). We ascended the Alambique Trail to Skyline Blvd, then did a 6.5-mile loop in El Corte de Madera to the sandstone formation and back via the Methuselah Tree (a 14-foot diameter, 1800-year-old redwood). We took the Skyline and Bear Gulch trails back to the car. We made a bunch of tourist and bathroom stops, totalling a little over an hour. I was somewhat sore and stiff from yesterday but not too bad. |
Friday Oct 18 |
| Running - Road / Track (track) 16:31 [1] 1.57 mi (10:30 / mi) | |
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| Jogging warm-up with Terry at Mills High School track, one of the slowest cinder tracks I've ever had the displeasure of running on. ;-) It had a few mud puddles and was really sandy, so there was a little slippage with every step. |
| Running - Road / Track (track) 11:00 [2] 1.47 mi (7:29 / mi) | |
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| Continued warm-up, pacing Terry for a 7:43.8 mile, then running a little more myself before starting my intervals. |
| Running - Trail / Grass 13:14 [4] 2.5 mi (5:17 / mi) | |
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| Ran 4 x 1000m. I was planning 5 reps, but they felt really tough, probably because I'm tired from Wednesday night's hard running. It felt like I was running 5 minute mile pace, and I was breathing really hard. Times: 3:18, 3:20, 3:18, 3:18. Heart rates: 180/120, 174/126, 174/130? (forgot to measure on time), 180+/132. |
| Running - Road / Track 8:46 [1] 0.76 mi (11:32 / mi) | |
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| Warm-down jog with Terry. |
Thursday Oct 17 |
| Running - Road / Track (road) 47:52 [2] 5.0 mi (9:34 / mi) +100m 5:36 / km | |
| slept:4.0 |
| Ran the Sawyer Camp Trail with Terry, to Jepson Laurel and back. We saw several deer and lots of poison oak. It was a nice day and fun. |
Wednesday Oct 16 |
| Cycling (Mt. biking on road) 13:00 [2] 3.2 mi (4:03 / mi) +40m 2:26 / km | |
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| Rode to UW in 5:30 and back in 7:30, including a stop at Trader Joe's for a few groceries. |
| Cycling (Mt. biking on road) 14:47 [2] 2.96 mi (4:59 / mi) +70m 2:53 / km | |
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| Rode to a cappella practice at Steven's Court (5:30), then home after practice and a run to GHCU Capitol Hill and back. My legs felt tired coming back up the hill (9:17). |
| Running - Road / Track 45:53 [2] 5.4 mi (8:30 / mi) +120m 4:56 / km | |
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| From Steven's Court to Capitol Hill and back--easy part. |
| Running - Road / Track 7:20 [5] 1.47 mi (4:59 / mi) +30m 2:55 / km | |
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| 4:20 of form drills and 3:00 of strides. |
| Running - Road / Track 4:00 [3] 0.53 mi (7:32 / mi) | |
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| Running with bags to catch bus to the airport. |
Tuesday Oct 15 |
| Cycling (Mt. biking on road) 54:00 [2] 12.6 mi (4:17 / mi) +225m 2:31 / km | |
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| Rode to Sand Point/Magnuson to check out classroom space for my Winter quarter Exp. Coll. O class, rode around Sand Point for about 10 minutes, then rode home via Ravenna Park, including an extra loop. |
Monday Oct 14 |
| Orienteering (course setting) 5:00 [4] 0.91 mi (5:29 / mi) +20m 3:12 / km | |
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| Setting courses for my classes at Aldercrest. |
| Orienteering (course pick-up / setting) 26:17 [2] 2.63 km (10:00 / km) +100m 8:24 / km | |
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| Picked up controls from Aldercrest, then jogged around at Hamlin and checked out the course for the older group for next week's class. |
| Running - Road / Track (some grass) 27:15 [2] 3.2 mi (8:30 / mi) +50m 5:03 / km | |
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| Late night run to Woodland, around the lake counterclockwise, out Ravenna Blvd. to 11th and back, then home via 5th Ave.=>56th St.... I incorporated 5 surges during the run, which I've logged separately, and they made my legs feel spry toward the end of the run. |
| Running - Trail / Grass (grass) 2:30 [5] 0.56 mi (4:27 / mi) | |
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| Five fairly quick surges during my run. Running fast felt good. Times: 23, 33, 27, 37, 30 seconds. |
Saturday Oct 12 |
| Orienteering (hanging controls) 12:00 [3] 2.18 km (5:30 / km) | |
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| Hung controls at Magnuson Park for orienteering class. It took me about 30 minutes, but much of that was time tying the controls in place or bending blackberry vines aside to clear the trail. |
| Orienteering (picking up controls) 21:17 [2] 2.5 km (8:31 / km) | |
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| Jogged slowly around Magnuson, picking up controls from my class in the morning. I felt a bit sluggish, even though I was taking it really easy. |
| Running - Trail / Grass 14:06 [2] 1.76 mi (8:01 / mi) +34m 4:42 / km | |
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| More warm-up jogging for my workout. |
| Running - Trail / Grass 11:42 [4] 3.4 km (3:26 / km) +35m 3:16 / km | |
| ahr:175 slept:2.0 |
| Two times around a 1.7 km loop at Magnuson, including a little bit of gnarly single-track trail and once up and down the kite hill. I took 4 minutes rest after each rep. On the first lap, I went anaerobic within about 40 seconds, and the pace felt comfortable for my legs but made me breathe hard. The second lap felt a little easier, and I decided to really push my turnover, which got up to about 102 paces per minute. Heart rates: 174+/114 (estimated; measured was 102, because of skipped beats), 174/120 (estimated; measured was 96, because of skipped beats).
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| Running - Trail / Grass (hills) 2:00 [5] 0.36 mi (5:33 / mi) +80m 2:03 / km | |
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| 8 x 15 second hills. I ran up the kite hill with a 40 second jogging recovery between reps. The hills felt pretty good. |
| Running - Trail / Grass 9:23 [2] 1.04 mi (9:00 / mi) +10m 5:27 / km | |
| slept:2.0 |
| 2:53 of jogging recovery in between hill reps, then 6:30 warm down jog. |
Friday Oct 11 |
| Cycling (Mt. biking on road) 12:36 [3] 3.24 mi (3:53 / mi) +85m 2:14 / km | |
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| Rode to GHCU Northgate. |
| Cycling (Mt. biking on road) 22:40 [2] 6.06 mi (3:43 / mi) +100m 2:13 / km | |
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| Rode to Gregg's Greenlake Cycle, to UBS Computer Store for printer paper, then home. |
| Running - Road / Track (mostly road) 20:00 [2] 2.5 mi (7:59 / mi) +50m 4:41 / km | |
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| Ran with Jake and Maddy to Greenlake, Woodland off-leash area, then home. |
| Cycling (Mt. biking on road) 42:25 [2] 8.6 mi (4:56 / mi) +295m 2:46 / km | |
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| Rode to Magnuson (~20 min. w/105m climb) and back (22:25 w/190m climb) to set courses for tomorrow's class. |
Thursday Oct 10 |
| Cycling (Mt. biking on road) 14:01 [2] 3.2 mi (4:22 / mi) +75m 2:32 / km | |
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| Rode to Steven's Court (6:13 downhill) and back (7:48 uphill) for a capplla practice. |
Wednesday Oct 9 |
| Cycling (Mt. biking on road) 16:00 [2] 3.48 mi (4:35 / mi) +90m 2:39 / km | |
| slept:7.0 |
| Rode to school and back for a cappella practice. Practice was fun, and I was in decent voice. |
Tuesday Oct 8 |
| Running - Road / Track (road) 40:36 [2] 6.1 mi (6:39 / mi) +50m 4:02 / km | |
| ahr:154 |
| Ran around between IMA and University Hospital looking for running group, then drove home and ran to Green Lake, around the lake (2.8 mi) in 18:22, then home. I started out feeling sort of sluggish and heavy, but my legs warmed up and the brisk pace eventually felt pretty good. |
Monday Oct 7 |
| Orienteering (control setting) 11:00 [4] 2.59 km (4:15 / km) +30m 4:01 / km | |
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| Hung controls at Hamlin and Brugger's Bog for my class. It was essentially a short interval session: running quickly to a control site, then stopping briefly to tie the control, then running quickly to the next site. Time is running time; the total elapsed time was 22:28. |
| Orienteering (control pick-up) 13:05 [2] 1.54 km (8:30 / km) +25m 7:51 / km | |
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| Jogged around and picked up controls at Hamlin. The kids had already picked up some of them, so it didn't take long. |
Sunday Oct 6 |
| Running - Road / Track 3:00 [2] 0.3 mi (10:00 / mi) +15m 5:23 / km | |
| slept:8.5 |
| Warm up for UW campus orienteering event. I felt somewhat fatigued from yesterday's running. |
| Orienteering (race) 18:48 [4] 3.75 km (5:01 / km) +75m 4:33 / km | |
| spiked:11/12c slept:8.5 |
| Pushed pretty hard for course 3 at the UW campus newcomer orienteering event. I felt pretty strong and didn't die at the end, either, despite really pushing my turnover at times. It wasn't the biggest event we've had on campus, but it probably wasn't quite the smallest either. I made a 10 second overshoot on control 10, because I had my head in my map. |
| Orienteering (control pick-up) 17:02 [2] 2.43 km (7:01 / km) +40m 6:29 / km | |
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| Jogged to pick up controls on the South part of the UW map. My legs were tired. |