Tuesday Aug 31 |
 | Paddling / Rowing (kayaking) 45:40 [1] 3.0 mi (15:14 / mi) +0m 9:28 / km | |
| ahr:85 |
| Easy paddle with Mom in Union Bay. On the way back in, we looked behind us and saw the moonrise. |
Monday Aug 30 |
| Running - Terrain 1:18:00 [2] 7.09 mi (10:59 / mi) +270m 6:07 / km | |
| ahr:133 max:154 |
| Ran in the hills near Douglas Lake Ranch (near Kamloops, BC), towing Terry. Our entire run was in semi-desert grassland. We had a couple run-ins with Cholla cactus, but none were severe. The grass seeds were abundant and pretty annoying, once the mass of the accumulated seeds exceeded the mass of the fabric in my socks. We also saw a brown bear running away up a hill toward the forest. Bears look funny when they run. |
| Running - Terrain (tall grass) 2:00 [3] 0.27 mi (7:24 / mi) +30m 3:25 / km | |
| ahr:166 max:171 |
| 2 x 1:00 uphill surges while towing Terry. The first one felt easy, so I pushed hard on the second one and got my HR up to 171. |
Sunday Aug 29 |
| Orienteering (control setting) 20:00 [2] 1.8 km (11:07 / km) +40m 10:00 / km | |
| ahr:130 |
| Control setting at Beaver Lake. |
| Orienteering (shadowing / pick-up) 55:00 [1] 4.23 km (13:00 / km) +80m 11:53 / km | |
| ahr:105 |
| Walking and easy jogging while shadowing and picking up controls at Beaver Lake. |
Saturday Aug 28 |
| Orienteering (control setting) 35:00 [2] 3 km (11:40 / km) +70m 10:27 / km | |
| ahr:130 |
| Hanging controls at Beaver Lake. |
| Orienteering (training) 12:00 [2] 1.1 km (10:55 / km) +30m 9:36 / km | |
| ahr:145 max:153 |
| Moderate pace running around training course with 'A' group. |
| Orienteering (training) 5:00 [3] 0.6 km (8:20 / km) +12m 7:35 / km | |
| ahr:160 max:165 |
| Medium-hard paced running with 'A' group around training course at Beaver Lake. As I ran, I said what I was thinking about while navigating. |
| Orienteering (shadowing / pick-up) 33:00 [2] 2.8 km (11:47 / km) +55m 10:44 / km | |
| ahr:135 |
| Shadowing and control pick-up at Beaver Lake. |
| Orienteering (training) 29:24 [3] 2.73 km (10:46 / km) +55m 9:47 / km | |
| ahr:159 max:165 |
| I ran a structuring (memory orienteering) training course at Beaver Lake with Brent Langbakk. It went pretty well, with just a hiccup or two of brief confusion for each of us. |
Friday Aug 27 |
| Orienteering (control setting) 29:50 [1] 2.9 km (10:17 / km) +60m 9:19 / km | |
| ahr:117 max:140 |
| Easy-paced control setting at Pioneer Lodge. I'm here as a coach at the AOA Elite Training Camp. |
Wednesday Aug 25 |
| Cycling (mtb single-track) 43:00 [1] 5.0 mi (8:36 / mi) +100m 5:02 / km | |
| ahr:120 max:150 |
| Riding at St. Edward with Stephen and his co-workers. It mostly felt easy, and my legs felt good, but there were some harder parts up some hills. |
Saturday Aug 21 |
| Note | |
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| Liz Stahl and I raced and won the second annual Six Degrees of Navigation Adventure Race at St. Edward, Big Finn Hill, and O.O. Denny Parks. Our total time was 4:21:48. The time of the second place team was 5:04:50. Here is a link to the results with split times. I was pleased that we did well on the paddle, especially because neither Liz nor I are particularly experienced paddlers; we did practice together a few times though, and I bet that helped. The "Orienteering" (it was all orienteering, really), mountain biking, and trekking sections were our strongest suits, however. Our transitions were satisfactory, although not lightning fast. |
| Orienteering (race) 1:45:00 [2] 8.75 km (12:00 / km) +250m 10:30 / km | |
| ahr:142 |
| Various orienteering segments during Six Degrees. I navigated fairly well today. I towed Liz a moderate amount, but of course this was limited by the bushiness of the terrain and the downhills. |
| Running - Trail / Grass (kayak carry) 22:00 [3] 1.83 mi (12:00 / mi) +100m 6:23 / km | |
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| Carrying the kayak to and from the water at St. Edward during Six Degrees. This was only about half intensity 3 (lactate threshold intensity), but there were other intensity 3 stints during the race that I'm not logging, so it's a close enough approximation. |
| Paddling / Rowing (kayaking) 52:00 [2] 3.3 mi (15:44 / mi) +0m 9:47 / km | |
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| Kayaking roundtrip between St. Edward and O.O. Denny Parks during Six Degrees. |
| Cycling (mtb orienteering) 1:06:00 [2] 5.85 mi (11:17 / mi) +100m 6:39 / km | |
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| Mountain biking during Six Degrees. The pace was pretty easy for me, but the navigation was challenging, because it was hard to read the map without crashing on the sinuous single-track trails. I don't remember it being this hard last year, but maybe it was. On the other hand, we did well again on this leg, so maybe I should stop whining... |
| Strength / Weights (net climbing) 4:00 [2] | |
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| Six Degrees: Liz and I each climbed up and down a wall twice using a cargo net to get four map fragments showing one control each. |
Thursday Aug 19 |
| Cycling (mtb dirt road) 27:30 [3] 3.0 mi (9:10 / mi) +400m 4:02 / km | |
| ahr:155 max:167 |
| Ride up East Tiger to Preston Railroad Grade trail. |
| Cycling (mtb single-track) 29:00 [1] 3.5 mi (8:17 / mi) | |
| ahr:118 |
| Ride part way down Preston Railroad Grade trail in the dark. I had my LED bike light, which was running out of batteries. Somehow, I managed to mostly stay on the bike. I fell once when I failed to unclip, and I got a pretty deep cut in my knee, which didn't dry up for about 12 hours. |
| Running - Trail / Grass (trail) 38:00 [2] 3.8 mi (10:00 / mi) +200m 5:20 / km | |
| ahr:138 max:149 |
| Ran up the trail and back down to the gravel road to find Stephen's coworker Mark's keys. I found them. |
| Cycling (mtb gravel/pavement) 23:20 [2] 5.0 mi (4:40 / mi) +80m 2:46 / km | |
| ahr:129 |
| Rode from the bottom of Preston Railroad Grade trail to the Tiger Summit trailhead. I had to ride for about 1.5 miles on Hwy 18, which was sort of scary at night, because of the narrow shoulder and 60 mph traffic. |
Monday Aug 16 |
| Running - Trail / Grass 24:40 [1] 2.47 mi (9:58 / mi) +20m 6:03 / km | |
| ahr:116 |
| Ran around Ontario State Park (Oregon), along the banks of the Snake River on the Idaho/Oregon border. I towed Terry, and we both ran easy. We were bombarded by mosquitos in the first minute of our run, and we bolted back to the car to put on repellant, which only sort of worked. We did two pick-ups, which I've logged separately. |
| Running - Trail / Grass (part road) 40 [5] 0.14 mi (4:46 / mi) | |
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| Two x 20 seconds pick-ups, towing Terry. |
Saturday Aug 14 |
| Cycling (mtb road) 29:00 [2] 4.9 mi (5:55 / mi) +200m 3:16 / km | |
| ahr:135 max:149 slept:5.0 |
| Rode from the Salt Palace in downtown Salt Lake City to the botanical gardens at the East edge of the University of Utah. The ride was all uphill, and my legs felt fatigued. |
| Running - Trail / Grass (trail race) 33:17 [3] 4.4 mi (7:33 / mi) +200m 4:07 / km | |
| ahr:162 max:169 |
| Ran Montrail's "about 5k" Wasatch Wobble--which was much longer than 5k--towing Jennifer Shultis. We did pretty well, finishing maybe in the top 20% of the field. We went out somewhat too hard in the beginning, and I was lactic for most of the race, but I felt pretty strong anyway and finished with a decent kick. Jennifer did well as a towee, and we worked together well moving over rough and steep, roller-coaster trail. |
| Cycling (mtb road) 14:30 [1] 4.9 mi (2:57 / mi) +15m 1:49 / km | |
| ahr:116 max:135 |
| Rode back to the Salt Palace from the Wobble site. It was a nice downhill cruise. |
| Cycling (mtb road/some trail) 1:18:15 [1] 18.9 mi (4:07 / mi) +150m 2:31 / km | |
| ahr:118 max:140 |
| Rode back to the Motel 6 from the Salt Palace, via the Jordan River trail. I got a flat front tire a mile or two from the end and had to walk the bike the rest of the way. My legs felt okay, although I could feel that they are fatigued from the fairly steady and substantial training load recently. I need to take it easy next week. |
Thursday Aug 12 |
| Running - Road / Track (some grass/dirt) 2:17:18 [2] 17.45 mi (7:51 / mi) +100m 4:48 / km | |
| ahr:132 |
| Ran most of the way back to the Motel 6 in Midvale from the Salt Palace in downtown Salt Lake City. It was a warm evening, and I drank only one water bottle full during the run, partly because my stomach was pretty bloated already with the large dinner I ate at the Outdoor Industry Association party. I felt fine for about the first hour, then it felt like work for the rest of the run. |
Wednesday Aug 11 |
| Running - Trail / Grass (trail / terrain) 30:22 [3] 5 km (6:04 / km) +100m 5:31 / km | |
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| Ran Montrail's predicted time 5k, towing Terry with the WeGo Team Link. It was really hot, and the course included a gnarly, orienteering type loop through rough grass and over logs/streams. We predicted we would run 28:44, but we didn't count on the course to be at all rugged. I mostly felt good. |
Tuesday Aug 10 |
| Cycling (mtb trail/slick rock) 1:15:00 [2] 8.9 mi (8:25 / mi) +250m 4:49 / km | |
| ahr:129 max:153 |
| Rode up the Klondike Bluffs Trail (near Moab) from the lower parking lot to the Arches National Park boundary. I towed Terry, who was mountain biking for the first time, for much of the way. When we stopped towing, I rode out and back a few times, since she was going more slowly and walking her bike on the steeper and gnarlier sections. |
| Cycling (mtb trail/slick rock) 1:04:00 [1] 7.2 mi (8:52 / mi) +70m 5:22 / km | |
| ahr:111 max:145 |
| Rode back down the Klondike Bluffs Trail. I towed Terry a little on the dirt roads, which were the lower couple of miles of the trail. |
| Paddling / Rowing (kayaking) 1:52:50 [2] 10.7 mi (10:32 / mi) +0m 6:33 / km | |
| ahr:107 max:129 |
| Paddled down the Colorado River, from the boat ramp just upstream of the highway crossing North of Moab to Gold Bar. After a very calm day, I was chagrinned to have a stiff headwind for the first few minutes of the paddle, but it subsided once I reached the canyons. The downstream current was very slow in this meandering section of the river, and there were many surprize shallow stretches, submerged sand/silt bars where my paddles hit the bottom, which was hidden by the turbid water. The boat got stuck once, but after a few minutes of vigorously thrusting my center of mass and pushing off the bottom with my paddle, I managed to scrape free of the sandbar. My arms and torso felt okay today, but my paddling was interrupted by the irritation of the seatback leaning to the right side. I think the second seat is bound to break soon, like the first did--still, it's not bad for a $25 yard sale kayak. |
Sunday Aug 8 |
| Running - Terrain 4:00 [2] 0.48 mi (8:20 / mi) +15m 4:43 / km | |
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| Warm up for day 5 of the Rocky Mountain 1000 Day. |
| Orienteering (race) 1:24:23 [2] 11.66 km (7:14 / km) +415m 6:09 / km | |
| ahr:151 max:162 |
| Ran day 5 of the Rocky Mountain 1000 Day. Mark Everett started less than half a minute ahead of me, but I let him go. I didn't have any aggressive feeling today, and my legs were a somewhat tired, so it was very difficult to push myself to go fast. I decided not to push much, but just ran as fast as it felt comfortable to.
I navigated fairly cleanly, but I had big problems crossing the marshes, despite making a concerted effort to look ahead at the map and the terrain to find good crossing places. The marshes were wetter than mapped, perhaps due to recent beaver activity. Every time the course crossed a marsh, Mark got another minute ahead of me. |
| Cycling (mtb single-track) 56:09 [2] 9.3 mi (6:02 / mi) +250m 3:28 / km | |
| ahr:133 max:158 |
| Rode East and South from Yellow Pine Campground to the nearby trails. After climbing a longish hill through the forest, I found myself on the Happy Jack Map and rode the trails back via Tie City and Pole Creek. It was a really fun ride. I'm looking forward to mountain bike orienteering in the Medicine Bow National Forest sometime. |
Saturday Aug 7 |
| Running - Road / Track (dirt road) 8:00 [2] 0.94 mi (8:30 / mi) +15m 5:02 / km | |
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| Warm-up for running leg 4 of the Crystal Relays. |
| Orienteering (race) 38:36 [3] 7.41 km (5:13 / km) +180m 4:39 / km | |
| ahr:161 max:170 |
| Ran leg 4 of the Crystal Relays. Rick Breseman came back from leg 3 in the lead of a big peleton, so I ran most of my course in a pack with Mikell Platt, James Scarborough and Alexei Azarov. The pace was blistering, and I made a couple route wobbles early on, so I was mostly running as fast as I could behind James and Mikell. I ended up running away from James and Alexei, but Mikell had built too much of a lead for me to catch him on the long downhill toward the finish, despite me giving it everything I had. SVO ran away with a victory, although they ended up only a minute or two ahead after a cautious run and an overshoot by anchor leg, Eddie Bergeron. |
| Running - Terrain (grass) 13:00 [1] 1.08 mi (12:02 / mi) +30m 6:53 / km | |
| ahr:115 |
| Warm down jog with James. |
| Cycling (mtb road/single-track) 24:47 [2] 5.0 mi (4:57 / mi) +200m 2:44 / km | |
| ahr:141 max:153 |
| Rode from Hidden Valley picnic area, on the trails across from the visitors center, then on to Yellow Pine Campground on the road. |
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Leg 4: Red - Splits |
Friday Aug 6 |
| Orienteering (race) 36:00 [2] 4.6 km (7:50 / km) +170m 6:36 / km | |
| ahr:150 max:160 |
| First half of my day 4 blue course on the Happy Jack Map. I ran somewhat easy today but pushed it up to threshold intensity during the second half of the race, which I've logged separately. |
| Orienteering (race) 35:56 [3] 5 km (7:11 / km) +190m 6:02 / km | |
| ahr:158 max:166 |
| Second part of my run on the Happy Jack Map. I had a fairly steady run, except for what turned out to be a stupid route choice on controls 14 to 15, which cost me about two minutes and the win today. |
| Paddling / Rowing (kayaking) 1:09:35 [2] 5.96 mi (11:40 / mi) +0m 7:15 / km | |
| ahr:123 max:140 |
| Paddled around Crystal Reservoir at Curt Gowdy State Park. I did about 1 2/3 laps of the reservoir. |
| Paddling / Rowing (kayaking) 1:00 [3] 0.11 mi (9:05 / mi) +0m 5:39 / km | |
| ahr:140 max:149 |
| Did a couple 30-second surges during today's paddle. |
Wednesday Aug 4 |
| Running - Trail / Grass (dirt road / grass) 10:00 [2] 1.05 mi (9:31 / mi) +20m 5:35 / km | |
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| Warm-up for Long course day of U.S. Team Trials. |
| Orienteering (race) 1:34:07 [3] 15.2 km (6:12 / km) +460m 5:23 / km | |
| ahr:156 max:164 |
| Long course day of U.S. Team Trials. I had a solid run today, with just a few hesitations and misses. I was apparently not mentally into orienteering at the beginning, because it was a struggle to maintain map contact for the first few controls, where I felt clumsy and halting. My technique smoothed out, and my legs felt reasonably good until the uphill long leg just before the finish. For some reason, my heart rate was pretty low today, remaining in the low-to-mid 150s for most of the last half of the race. |
| Cycling (mtb meadow / trail) 57:00 [2] 7.7 mi (7:24 / mi) +200m 4:15 / km | |
| ahr:143 |
| Rode from the race site at Pelican Bay back to Yellow Pine Campground, including a hike-a-bike across a rugged canyon (maybe the "Gates of Hell" on the map by the same name), then a bumpy ride up a broad spur through the meadows, I think on the Plains of Despair map. The ride finished off with a little dirt road and some nice, meandering single-track. I was a bit nervous about the lightning in the sky, but it stayed several miles clear of where I was riding. |
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Day 3: Blue - Splits |
Tuesday Aug 3 |
| Running - Road / Track (dirt road) 11:00 [2] 1.52 mi (7:14 / mi) +40m 4:09 / km | |
| ahr:150 max:163 |
| Brisk warm-up for the middle distance day of the Team Trials. |
| Orienteering (race) 42:11 [3] 6.23 km (6:46 / km) +245m 5:40 / km | |
| ahr:161 max:174 |
| Ran the Middle Distance day of the U.S. World Champs Team Trails. I had a good run, except for control number 13, where I lost contact with the map in the space of about 30 meters and lost 2-3 minutes. |
| Running - Trail / Grass (grass) 8:00 [2] 0.84 mi (9:31 / mi) +30m 5:20 / km | |
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| Warm down jog. |
| Paddling / Rowing (kayaking) 2:13:00 [1] 10.04 mi (13:15 / mi) +0m 8:14 / km | |
| ahr:104 |
| Kayaking at Hattie Lake with Dave Miner. It was a beautiful day. We had a stiff headwind on the way out, but the wind had died down on our way back, so we had less of a tailwind. We circled the lake and did a little extra loop at the end (about 15-20 minutes). |
Monday Aug 2 |
| Running - Trail / Grass 8:00 [2] 1.0 mi (7:59 / mi) +20m 4:41 / km | |
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| Warm up for Superbum Sprint. |
| Orienteering (race) 16:51 [4] 2.7 km (6:14 / km) +75m 5:29 / km | |
| ahr:167 max:178 |
| Superbum Sprint. Made a 40 second mistake on #5. |
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Superbum Sprint - Splits |
Sunday Aug 1 |
| Running - Road / Track (dirt road) 2:30 [2] 0.33 mi (7:33 / mi) +20m 3:58 / km | |
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| Run to the start of Rocky Mountain 1000 Day, day 1 at Middle Crow's Toe. |
| Orienteering (training race) 1:11:35 [2] 8.55 km (8:22 / km) +300m 7:07 / km | |
| ahr:150 max:161 |
| Ran Blue course at Middle Crow's Toe. I went pretty easy, which caused my brain to relax, as well. After losing time in hesitations early in the course, I buckled down during the second half and navigated pretty well. My calves were sore before the run, but my legs felt reasonably good during the run. |
| Cycling (mtb single track, etc.) 1:37:30 [2] 17.4 mi (5:36 / mi) +400m 3:15 / km | |
| ahr:135 max:147 |
| Rode from event site at Middle Crow's Toe to Laramie, via Telephone Song map, where I got a bit lost and ran afoul of a huge flock of sheep and their sheep dog guardians. After overshooting and a bike whack over a rocky ridge, I rode through some sagey hillside and down to an at-times-faint single track trail, which got really sandy down near the bottom of the slope, where I had to push my bike a fair amount. I eventually got on roads and cruised the last few miles into town to meet Terry and Louise. |