Tuesday Oct 28 |
 | Cycling (Mt. biking on road) 17:00 [2] 2.94 mi (5:47 / mi) +85m 3:18 / km | |
| |
| Rode from Terry's to Gregg's Greenlake Cycle to air up my tires then home (85m climb and 85m drop). My legs felt really wasted and I still have this marathon cold. |
| Cycling (Mt. biking on road) 1:04:40 [2] 12.73 mi (5:04 / mi) +345m 2:55 / km | |
| ahr:136 max:152 (sick) |
| Rode to Hamlin Park (33:30, HR avg/max ~130/144) and back home (31:10, HR avg/max ~142/152) to check out my courses for class tomorrow. On the way out, the typhoon hit, and I almost got blown off my bike a few times--not to mention getting a bit colder than I liked. |
| Orienteering (course checking) 20:00 [2] 2.2 km (9:05 / km) +35m 8:25 / km | |
| ahr:125 (injured) (sick) |
| Checked out my courses for class tomorrow. |
Monday Oct 27 |
| Cycling (Mt. biking on road) 30:00 [2] 6.0 mi (4:59 / mi) +130m 2:55 / km | |
| (injured) (sick) |
| Rode to Montlake building to work (2.8 miles) then to Terry's for dinner (3.2 miles). My legs felt quite tired. |
Sunday Oct 26 |
| Cycling (Mt. biking on road) 50:00 [2] 10.0 mi (4:59 / mi) +50m 3:04 / km | |
| |
| Biked to UW campus, did a loop on campus, and biked back home; to set course for class, biked to class and back (also on UW Campus), and biked to Woodland Park and back for the vampire-O. My legs were fatigued, and my right vastus medialis hurt some today. |
| Orienteering (night-O) 28:40 [2] 3.19 mi (8:59 / mi) +90m 5:08 / km | |
| ahr:148 max:162 (injured) (sick) |
| Woodland Park Vampire-O. I finally won, after years of trying. |
Saturday Oct 25 |
| Orienteering (course setting) 20:00 [2] 2.86 km (7:00 / km) +30m 6:39 / km | |
| (injured) (sick) |
| Set regular and compass courses for my class at Magnuson. It felt good to run, even though I still couldn't straighten my right leg without substantial pain. |
Friday Oct 24 |
| Cycling (Mt. biking on road) 12:00 [2] 2.9 mi (4:07 / mi) +15m 2:32 / km | |
| |
| Rode to Montlake Bldg. to work. |
| Orienteering (course setting) 40:00 [2] 4 km (10:00 / km) +50m 9:25 / km | |
| (injured) (sick) |
| Set up controls for a training course at Magnuson. |
Sunday Oct 12 |
| Orienteering (rogaining) 11:00:00 [2] | |
| ahr:135 |
| Sunday of U.S. Rogaining Champs with William Emerson. |
Saturday Oct 11 |
| Orienteering (rogaining) 10:45:00 [2] 37.94 km (17:00 / km) +1600m 14:02 / km | |
| ahr:133 |
| U.S. Rogaining Champs "day 1" (Saturday portion). |
Wednesday Oct 1 |
| Cycling (Mt. biking on road) 36:50 [2] 8.7 mi (4:14 / mi) +260m 2:24 / km | |
| ahr:155 max:169 |
| Rode to Aldercrest for Shoreline HEE O classes. My legs were tired, and my backpack was heavy. |
| Cycling (Mt. biking on road) 38:10 [2] 8.8 mi (4:20 / mi) +175m 2:32 / km | |
| ahr:130 max:147 |
| Rode from Aldercrest toward NSCC, but then realized I was running out of time, changed course and went straight to Nathan Hale HS for the Club Northwest cross country workout. |
| Running - Road / Track (track) 4:00 [2] 0.57 mi (7:01 / mi) | |
| |
| Additional warm-up. |
| Running - Road / Track (track) 6:08 [4] 1.25 mi (4:54 / mi) | |
| ahr:172 max:177 |
| Ran 5 x 400m with the Club Northwest workout group. They were all faster than me, so Al Bonney recommended I sit out a repetition when I needed more rest. The 400s didn't feel hard, although I could feel the tiredness in my legs from biking and maybe from the weekend. I had a bit of quad cramping on the fourth rep.
Times and heart rates
400: 75.5 167, jog: 1:03 133
400: 73.6 172, jog: 1:02 138
400: 72.7 172, jog: 3:13 134
400: 72.8 174, jog: 1:03 140
400: 72.9 177 |
| Running - Trail / Grass (some pavement) 10:46 [2] 1.08 mi (9:58 / mi) +50m 5:25 / km | |
| |
| Warm down jog around Meadowbrook Park after track work. |
| Cycling (Mt. biking on road) 26:19 [2] 3.8 mi (6:55 / mi) +145m 3:51 / km | |
| ahr:130 max:142 |
| Rode home from Meadowbrook. My legs were tired, and I used very low gears up the hills. |