Thursday Dec 30 |
 | Orienteering (control setting) 40:00 [2] 3.5 km (11:26 / km) +190m 8:59 / km | |
| ahr:140 shoes: VJ Panthers - 1 |
| Set controls at Washington Park for junior training camp. |
| Orienteering (shadowing) 3:30 [4] 0.7 km (5:00 / km) +55m 3:35 / km | |
| ahr:167 max:170 shoes: VJ Panthers - 1 |
| I shadowed Dave Miner on the course at Washington Park. This was course 4 from a meet in December 2000. Dave took off fast and I could barely keep up at the beginning, but then his pace mellowed, and I've logged that part separately.
Dave's splits (and my HRs): 126 164, 133 157, 644 149, 224 122, 308 164, 132 154, 139 157, 532 150, 106 151, 53 163, 51 171, 16 169 = 27:04 / 156 HR avg. |
| Orienteering (shadowing) 23:34 [3] 2.8 km (8:25 / km) +130m 6:50 / km | |
| ahr:155 max:170 shoes: VJ Panthers - 1 |
| The rest of the course with Dave. |
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Washington Park, course 4 from December 2, 2000 - Splits |
Wednesday Dec 29 |
| Running - Road / Track (road) 40:00 [2] 4.21 mi (9:29 / mi) +100m 5:30 / km | |
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| Jogged with the training camp participants from the McAlister cabin. They took turns evaluating legs on a map they carried and announcing how they would execute the leg. |
| Orienteering (control hanging) 1:00:00 [2] 5 km (12:00 / km) +200m 10:00 / km | |
| shoes: VJ Panthers - 1 |
| Set 10 controls at Moran State Park, in the Mountain Lake and Cascade Falls vicinity. The map was nice in places and horrible in others--same with the forest. I mostly enjoyed myself, at times greatly. I had what seemed like pretty substantial heart arhythmias at one point, so I stopped and walked for a couple minutes, and they went away. No dizzyness or weakness, so they were probably benign.
I wore my VJ Panther O-shoes, and the spikes came in handy on the many slippery logs. |
Tuesday Dec 28 |
| Orienteering (control hanging) 50:00 [2] 4 km (12:30 / km) +120m 10:52 / km | |
| shoes: VJ Panthers - 1 |
| Put controls out along a line-O course on the top plateau at Moran State Park. I very much enjoyed running through the forest. The weather was sunny and cold. |
| Orienteering (training) 12:00 [2] 1.6 km (7:30 / km) +60m 6:19 / km | |
| slept:2.5 shoes: VJ Panthers - 1 |
| Led a relocation exercise on the plateau atop Moran SP. |
Sunday Dec 26 |
| Running - Trail / Grass (grass) 4:00 [2] 0.5 mi (7:59 / mi) +5m 4:49 / km | |
| slept:3.0 |
| Warm-up for the Bog Slog orienteering meet at St. Edward State Park. I ran course 3, then I rode the mountain bike-O course. |
| Orienteering (race) 37:22 [3] 3.3 km (11:19 / km) +250m 8:13 / km | |
| ahr:160 max:166 slept:3.0 shoes: VJ Panthers - 1 |
| Ran Bog Slog course 3. I just pushed a bit, but it was easy to move my heart rate way up, because I'm out of shape from my time off. I had only a few small bobbles, and I think my route choices were good. |
| Orienteering (mtb single-track) 20:00 [2] 3.5 km (5:43 / km) +80m 5:08 / km | |
| ahr:150 shoes: Nike ACG cycling shoes |
| Mtb. O' at St. Edward. I had low-profile knobs and 50-60 psi of tire pressure, so I skated around a fair amount in the muddy conditions. The most treacherous spots were the potholes in which all the soft soil had been scoured, leaving slippery rock or clay. I thought I might get physically tired, but I felt okay the whole time. |
| Orienteering (mtb) 26:33 [3] 4.5 km (5:54 / km) +120m 5:12 / km | |
| ahr:160 shoes: Nike ACG cycling shoes |
| Harder part of mtb orienteering. |
| Orienteering (control pick-up) 42:00 [2] 3 km (14:00 / km) +180m 10:46 / km | |
| shoes: VJ Panthers - 1 |
| Picked up seven controls after the Bog Slog. |
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bog slog - Splits |
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mountain bike O' - Splits |
Friday Dec 24 |
| Running - Road / Track (road / grass) 41:00 [2] 5.0 mi (8:12 / mi) +123m 4:44 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Ran around the Zoo, back through Woodland Park, along Green Lake, and home via Ravenna Blvd., 5th Ave and 57th St. |
Thursday Dec 23 |
| Running - Road / Track (road) 7:34 [2] 1.03 mi (7:20 / mi) +12m 4:24 / km | |
| ahr:149 |
| Ran to Roosevelt to pick up the car. |
Wednesday Dec 22 |
| Running - Road / Track (road) 22:23 [2] 2.8 mi (7:59 / mi) +50m 4:42 / km | |
| ahr:143 max:159 |
| Ran around Roosevelt neighborhood carrying a pack after dropping the car off for service, making a few shopping stops along the way. My ankle hurt some but mostly felt okay. |
Sunday Dec 19 |
| Note | |
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| My calves were somewhat tight when I awoke this morning. After a luxurious night's sleep, my ankle seems to be doing somewhat better. It is still a bit swollen and quite bruised and tender to the touch, but it's significantly less sensitive to bearing weight than it was yesterday. |
Saturday Dec 18 |
| Cycling (mtb road) 7:55 [2] 1.95 mi (4:03 / mi) +32m 2:24 / km | |
| ahr:145 slept:7.0 |
| Rode from home to UW campus for the orienteering event there. |
| Running - Road / Track (road) 5:00 [2] 0.74 mi (6:45 / mi) | |
| ahr:159 max:165 slept:7.0 |
| Brisk warm-up for orienteering at UW campus. |
| Orienteering (race) 27:15 [3] 4.6 km (5:55 / km) +90m 5:24 / km | |
| ahr:165 max:172 slept:7.0 |
| Ran course 4 at UW campus O' meet. I had a pretty good run, but I felt a bit rusty, both mentally and physically. Going up hills felt tough, perhaps from giving blood on Wednesday or from my few weeks off training. I fell and hurt myself on some concrete steps approaching control #12, abrading and severely bruising the outside of my right ankle, just above my (shorty) sock line. I walked off the pain, then ran easier for the last few controls. I was 2nd place, behind Bill Cusworth, who ran 25:08. The split times show that he won 8 of the 16 legs, whereas I won 2. |
| Cycling (mtb road) 14:00 [2] 2.3 mi (6:05 / mi) +84m 3:24 / km | |
| ahr:142 |
| Rode home from UW campus. My ankle hurt a moderate amount when I pedaled at all hard with my left leg. |
Tuesday Dec 14 |
| Running - Road / Track (road) 7:00 [3] 1.06 mi (6:35 / mi) +25m 3:49 / km | |
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| Ran around the neighborhood looking for a mail box with a late pick up. |
Sunday Dec 12 |
| Orienteering (training) 34:30 [2] 4.4 km (7:50 / km) +140m 6:46 / km | |
| ahr:145 max:158 |
| Ran training event set up by Kean at Hamlin Park. It consisted of running back-to-back the 3M and 3F courses from the February 2002 WIOL meet that Kean course set. There were a total of 22 control visits. The training was really fun, and I ran easy to moderate pace. I noticed that my legs were somewhat tired--much less strong--on the 3F (second) course. |
| Running - Trail / Grass (some terrain) 4:00 [2] 0.44 mi (9:05 / mi) +10m 5:17 / km | |
| ahr:140 |
| Jogging between courses and to go back and get some controls that I had dropped while picking up course 3F. |
Wednesday Dec 8 |
| Cycling (mtb road) 21:27 [2] 3.8 mi (5:37 / mi) +140m 3:09 / km | |
| ahr:141 max:157 slept:6.8 |
| Rode home from Midas on Lake City Way. |
| Cycling (mtb road) 15:50 [2] 3.75 mi (4:12 / mi) +86m 2:27 / km | |
| ahr:142 max:158 |
| Rode to Midas on Lake City Way. |
Sunday Dec 5 |
| Orienteering (rogaining) 1:40:00 [1] 2.0 mi (49:59 / mi) +150m 25:12 / km | |
| slept:5.0 |
| Shadowed students on Welches course, which featured thick, West side forest, with dense young forest stands in some places and lots of down trees to climb over in others. The course took a little under three hours, but much of it was at very low intensity. There were a few inches of snow on the ground, which made the going a bit treacherous in places with lots of coarse woody debris. |
Saturday Dec 4 |
| Orienteering (rogaining) 2:30:00 [1] 4.0 mi (37:29 / mi) +480m 16:58 / km | |
| slept:7.0 |
| Advanced navigation camp in the Welches area, near Mt. Hood, East of Portland, OR.
I shadowed students on an intermediate course at McIntyre Ridge. The whole course took 4:53, but we probably spent about 3:30 going and the remaining time standing and discussing strategy and technique. Most of the going time was spent at a low intensity (intensity 1) and about an hour at a higher aerobic intensity. |
| Orienteering (rogaining) 1:00:00 [2] 2.5 mi (24:00 / mi) +270m 11:10 / km | |
| ahr:135 max:157 |
| Higher intensity part of McIntyre Ridge course. |
| Orienteering (rogaining) 1:30:00 [1] 3.0 mi (29:59 / mi) +150m 16:08 / km | |
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| Shadowed students for night course at Frog Creek. The students navigated quite smoothly for what could have been a very difficult course, and we finished in 2:49, much of which was very easy. |
Thursday Dec 2 |
| Paddling / Rowing (kayaking) 1:34:00 [1] 6.3 mi (14:54 / mi) +0m 9:16 / km | |
| ahr:101 slept:3.0 |
| Paddled with Shane Gibson and three other PDX AR folks on the Willamette River. It was a calm evening and an easy, pleasant paddle. I used a hybrid white water / flat water boat of Shane's and a 210cm paddle, so it felt like I was in low gear. I made a couple-minute surge toward the end, and I've logged it separately. |
| Paddling / Rowing (kayaking) 2:00 [4] 0.2 mi (10:00 / mi) +0m 6:13 / km | |
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| Hard paddling for a couple minutes. |
Wednesday Dec 1 |
| Orienteering (control setting) 10:00 [2] 1.5 km (6:40 / km) +20m 6:15 / km | |
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| Set controls for Shoreline HEE class. |