Tuesday May 31 |
 | Paddling / Rowing (kayaking) 30:47 [2] 2.7 mi (11:23 / mi) +0m 7:05 / km | |
| ahr:126 max:138 |
| Paddled around Green Lake. I think this was my fastest time ever. I felt fairly good.
Intermediate times: 8:15 to E. Green Lake cove point, 21:22 to Duck Island |
Monday May 30 |
| Orienteering (control hanging/pick-up) 45:00 [2]*** 4.5 km (10:00 / km) +90m 9:05 / km | |
| ahr:125 20c shoes: Salomon trail/AR shoes |
| Set and picked up 20 controls for an orienteering birthday party at Luther Burbank Park. It was an overcast but warm day--good WOC training! |
| Running - Trail / Grass (trail) 2:08:30 [2] 13.89 mi (9:15 / mi) +800m 4:53 / km | |
| ahr:138 max:148 shoes: Mizuno Wave Nirvana 1 |
| Ran the trails at Cougar Mtn: out to Anti-Aircraft Peak, then around the Shangri-La/No Name/Bear Creek loop, then back to the trailhead via Tibbets Marsh, Coyote Pass, Quarry, and Wildside. I then ran out and back 1.2 miles along the Coal Creek Trail to the Primrose Trail junction, 0.2+ miles out the awesome Primrose Trail to a beautiful, stinky marsh, and back.
I was tired from my first step of the run, but I felt somewhat better as I went. After about an hour, I felt like I'd been running a long time, and my legs (especially my right hamstring) felt more or less fatigued and sore for the rest of the run. I had good power, but not good endurance, up the hills. |
Saturday May 28 |
| Roller-skating 13:00 [2] 2.6 mi (4:59 / mi) +10m 3:04 / km | |
| |
| Skated near Fort Dent on the Duwamish River Trail (South) and back. |
| Roller-skating (inline skating) 37:12 [2] 7.5 mi (4:57 / mi) +60m 3:00 / km | |
| ahr:143 max:160 |
| Skated from the parking lot next to Husky Stadium (E12) up to the Burke-Gilman Trail and to NE 65 St and back. I used my XC ski poles for most of the skate, and I'm not sure if they sped me up, but they seemed to at least not slow me down much. I broke the tip and basket off the left one. :-( |
| Paddling / Rowing (kayaking) 1:04:00 [1] 4.3 mi (14:53 / mi) +0m 9:15 / km | |
| ahr:96 |
| Paddled from WAC through much of the BEAST race #3 course plus some extra. I finished at 10:45 p.m., at which point there was very little light left in the sky. |
Friday May 27 |
| Cycling (mtb road) 36:00 [1] 7.2 mi (4:59 / mi) +120m 2:57 / km | |
| ahr:113 shoes: Nike ACG cycling shoes |
| Rode around Bellevue vetting and making final map corrections for the Crossroads Bellevue Street Scramble tomorrow.
One of the links in my chain separated, and the loose flap of metal caught my rear derailleur, which broke and folded upward under the pedalling force, nearly getting caught in my spokes. |
| Running - Road / Track (hike-a-bike) 20:00 [2] 1.67 mi (11:57 / mi) +60m 6:42 / km | |
| shoes: Nike ACG cycling shoes |
| Ran and walked on trails and roads with my bike after it broke. |
| Running - Road / Track 1:03:51 [2]* 7.98 mi (7:59 / mi) +150m 4:42 / km | |
| ahr:144 max:160 shoes: Salomon trail/AR shoes |
| Ran around Bellevue vetting Crossroads Bellevue Street Scramble controls. It was in the low-90s, and I felt fatigued from the heat by the end of the run--good training for WOC in Japan in August. |
Thursday May 26 |
| Running - Road / Track (road) 5:40 [2] 0.72 mi (7:51 / mi) +12m 4:39 / km | |
| shoes: Salomon trail/AR shoes |
| Ran with a letter to the mailbox and back, arriving while the mail carrier was collecting the contents. My legs (especially my big, fat hamstrings) were quite sore from yesterday's speedwork.
When you read, "mail carrier" did you think of a man or a woman? Think about that ...you sexist pig. (By the way, it was a man--of course! ;-) |
Wednesday May 25 |
| Orienteering tempo (sprint) 15:20 [3]*** 2.6 km (5:54 / km) +60m 5:17 / km | |
| ahr:157 max:166 shoes: VJ Panthers - 1 |
| Ran courses 3, 2 and 1 back to back at Robinswood Park. For some of the run, I pushed the pace up closer to VO2max, so I've logged that separately. I felt pretty good, physically, and it was easy to cruise at T (intensity 3) pace with a pretty quick turnover and easy/short stride. My time on the 4.2 km course(s) was 24:17, just ahead of Nikolay Nachev. I lost nearly 2 minutes on control 9, because I overran a bit (1:3000 scale map) and was looking in the wrong place.
My course splits were: #3 in 12:03, #2 in 7:20, #1 in 4:54 |
| Orienteering intervals (sprint) 7:10 [4]*** 1.6 km (4:29 / km) +25m 4:09 / km | |
| ahr:167 max:173 shoes: VJ Panthers - 1 |
| Harder running during orienteering at Robinswood Park. |
| Roller-skating (inline skating) 13:47 [2] 2.8 mi (4:56 / mi) +10m 3:02 / km | |
| ahr:144 |
| Went for a night time skate around Green Lake. I had neither a light nor a helmet, which was a bit scary, so I went cautiously. I felt a bit tired from orienteering. |
| Running - Road / Track warm up/down (some grass) 37:42 [2] 4.75 mi (7:56 / mi) +90m 4:39 / km | |
| shoes: Salomon trail/AR shoes |
| 12 minute warm-up, recovery jogging between fast repeats, and 17 minute warm-down. My legs felt tired during the warm-up and warm-down. |
| Running - Road / Track intervals (track) 59 [5] 0.25 mi (3:56 / mi) +0m 2:27 / km | |
| max:169 shoes: Salomon trail/AR shoes |
| 4 x 100 meter fast strides, with flying start and 300 meter jogging recovery between reps. My muscles felt a bit creaky, probably due to tiredness from the weekend and from orienteering earlier today. My right hamstring, in particular, was a bit tender. My peak stride frequency was about 125-130 per minute.
Times: 15.5, 14.3, 14.1, 15.0 |
| Running - Trail / Grass hills (gravel path) 2:08 [5] 0.46 mi (4:38 / mi) +42m 2:15 / km | |
| max:169 shoes: Salomon trail/AR shoes |
| Ran two sets of 3 x 120-125 meter hills with jogging back recovery and two extra minutes between sets. I mostly felt pretty strong, but the last two reps were tough. My times averaged about 21.low seconds, with a low of 20.low and a high of about 22.5. |
Monday May 23 |
| Running - Trail / Grass warm up/down 8:30 [2] 1.11 mi (7:40 / mi) +25m 4:27 / km | |
| ahr:136 shoes: VJ Panthers - 1 |
| Warm-up for Sage Stomp day 3, sprint race, at Six Mile Lake. I felt tired from the last two days of racing. |
| Orienteering race (sprint) 16:15 [4]*** 3.1 km (5:15 / km) +85m 4:37 / km | |
| ahr:165 max:178 spiked:9/12c shoes: VJ Panthers - 1 |
| Ran Sage Stomp / CAN team trials sprint race at Six Mile Lake. After wobbling a bit going to the first control, I had a very good race, with just a few small losses of time. I felt tired but was able to push myself to run fast through most of the course. Maybe the strides and hills I've been doing some are paying off. |
| Running - Trail / Grass warm up/down 4:00 [1] 0.4 mi (10:00 / mi) +5m 5:59 / km | |
| shoes: VJ Panthers - 1 |
| A bit of jogging after my race. |
| Cycling (mtb road/grass/trail) 40:50 [2] 8.1 mi (5:02 / mi) +220m 2:53 / km | |
| ahr:124 max:144 shoes: Nike ACG cycling shoes |
| Rode to Woodland Park, did two laps of the 5 km high school cross country course (15:30 and 15:13), and rode home. My legs felt tired from the long weekend of racing. |
Sunday May 22 |
| Running - Trail / Grass warm up/down 10:00 [2] 1.15 mi (8:41 / mi) +40m 4:53 / km | |
| ahr:135 shoes: VJ Panthers - 1 |
| Warm-up for Sage Stomp day 2, the long distance race, at Six Mile Lake. After yesterday's hard effort, I felt a bit underpowered both mentally and in the legs. |
| Orienteering race (long distance) 1:34:07 [3]*** 12.6 km (7:28 / km) +660m 5:55 / km | |
| ahr:156 max:173 shoes: VJ Panthers - 1 |
| Sage Stomp long distance race. I ran mostly pretty smoothly, with just a couple minutes of mistakes, but I didn't push very hard for much of the time. Overall, it was a good run, and I finished feeling physically pretty good. |
Saturday May 21 |
| |
| Event: Sage Stomp
|
| Running - Road / Track warm up/down (dirt road) 5:00 [3] 1.25 km (4:00 / km) +10m 3:51 / km | |
| ahr:160 shoes: VJ Panthers - 1 |
| Brisk warm-up to the start of Sage Stomp day 1 (medium distance) at Six Mile Lake. I felt fairly good, although my legs initially felt a bit sore and crampy for some reason. |
| Running - Terrain warm up/down 6:00 [1] 0.92 km (6:31 / km) +25m 5:44 / km | |
| shoes: VJ Panthers - 1 |
| Easier part of warm-up for Sage Stomp day 1. |
| Orienteering race (medium distance) 53:28 [3]*** 7.1 km (7:32 / km) +350m 6:02 / km | |
| ahr:161 max:169 slept:4.0 shoes: VJ Panthers - 1 |
| I ran the medium distance day of the Sage Stomp at Six Mile Lake. In a pleasant change from how my orienteering form has been this Spring, I handled my map well and concentrated well with only a few exceptions. The early part of the course went quite well, then I started losing little bits of time later on, mostly from not seeing the marker as soon as I expected, but from one poor route choice and one unlucky route choice. I ended up 5th in a tight pack chasing winner Mike Smith, who ran 49+. |
Thursday May 19 |
| Orienteering (control hanging/pick-up) 10:00 [2] 1.82 km (5:30 / km) +15m 5:17 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Set and picked up controls for Penny Creek Elementary Science Day orienteering. |
| Paddling / Rowing (kayaking) 1:00:33 [2] 4.3 mi (14:04 / mi) +0m 8:45 / km | |
| ahr:106 |
| I paddled from the beach just South of the Mukilteo ferry dock. I first went South a short distance, then went North for a longer distance, then returned. The weather was entertaining: mostly sunny with winds ranging from calm to stiff and thundershowers blowing through from time to time. I paddled on every combination of somewhat high to low wind and waves (e.g. - high wind w/ low or no waves; high wind w/ high waves; low or no wind w/ high waves; low or no wind w/ low or no waves). After a stressful last couple of days, it felt good to unwind with a paddle. I had a pleasantly sleepy feeling, too, which induced a quasi trance-like state. I didn't paddle very hard or with much focus. I would concentrate on my form and stroke cadence at times, but then I would lapse into a lazier mode again. |
Wednesday May 18 |
| Orienteering (course setting & pick-up) 55:00 [2] 7.86 km (7:00 / km) +70m 6:42 / km | |
| slept:6.0 shoes: Salomon trail/AR shoes |
| Control setting and pick-up at Magnuson Park, where there was abundant tall, wet grass. My right knee hurt some (in a twingy way--sort of felt tingly, like a mild electric shock) from my second bike collision during Sunday's mountain bike race. I think I mashed a tendon on my upper shin, below my knee.
When I was going out to pick up controls, I ran by a couple guys hanging out in the parking lot. One of them shouted after me, "run Forrest, run!" The funny thing is, no matter how many times someone yells that at me while I'm running, it never gets old. You would think that it would get old after a while, but it doesn't; it still has a zing of freshness and originality--amazing! |
| Orienteering intervals (control pick-up) 5:00 [5] 1.07 mi (4:40 / mi) +5m 2:52 / km | |
| shoes: Salomon trail/AR shoes |
| I did several short (8-35 second) fast surges while I was picking up controls. It felt good to move my legs quickly. Since it was dark, I ran many of the surges with a low, fast stride to minimize the chance of spraining an ankle or knee. |
Tuesday May 17 |
| Orienteering (course set / shadow) 26:00 [2] 3.3 km (7:53 / km) +120m 6:40 / km | |
| ahr:135 shoes: Salomon trail/AR shoes |
| Set contour course at Hamlin Park then ran it shadowing as part of a coaching session. My left quad felt okay to begin with, but it started hurting after about 8 minutes of running. |
Monday May 16 |
| Paddling / Rowing (kayaking) 22:17 [2] 1.75 mi (12:44 / mi) +0m 7:55 / km | |
| ahr:112 |
| I went for a paddle from Mercer Slough into Lake Washington and back at nightfall. After I warmed up, I felt pretty strong. I did a couple surges, which I've logged separately.
***** My left quad hurts quite a bit today, and it is sensitive to bearing weight/force. *****
- |
| Paddling / Rowing 5:58 [4] 0.6 mi (9:57 / mi) +0m 6:11 / km | |
| max:146 |
| 3:12 surge and 2:46 surge during my paddle. |
Sunday May 15 |
| Running - Road / Track (road) 1:58:25 [2] 15.6 mi (7:35 / mi) +440m 4:20 / km | |
| ahr:136 max:149 slept:7.0 shoes: Mizuno Wave Nirvana 1 |
| Ran with Bill and other SWEAT people (Matt Simms, Cathy and Ron) on South Whidbey Island. I felt sort of tired at the start, but I felt fine after the first couple miles. The weather was nice for running: upper 50s and overcast, with a couple of brief showers. |
| Cycling race (mtb single-track) 1:07:25 [3] 10.2 mi (6:35 / mi) +200m 3:52 / km | |
| ahr:160 shoes: Nike ACG cycling shoes |
| I rode the Whidbey Island Mudder mountain bike race. It lived up to its name, with plenty of mud to confound any racer who went too fast or had a lapse in their concentration on steering. Also, the trail was pretty convoluted--not Tapeworm convoluted, but at least St. Edward/Big Finn Hill convoluted. The race was somewhat less fun than the South Sea-Tac Shuffle, partly because the course was slower and partly because I was already tired and not really up to racing. I got a few calf cramps, starting pretty early on.
The race was fun for about 3/4 of the time, irritating for about 1/4 of the time, and exhausting for about 2/5 of the time. I got in pretty good position off the start line, but I started to tire already on the second two-mile lap. I was subsequently involved in two bike collisions, both initiated by other racers trying to pass in pretty close quarters and running into me. The first time, the other guy was going quite a bit faster at the time, he tried to pass very close without warning in a place where there was enough room but the going was a bit tricky, I swerved a bit because of the mud and bumpiness, and he barreled into my left quad, which is now bruised and very sore. The second time, a teenager tried to pass on the right at a very narrow spot in the trail, and he almost immediately ran into me sideways. Our bikes and limbs became enmeshed, and we went down in the bushes on the right side of the trail. About 8-10 guys passed us within the several seconds it took me to get off of him and his bike and struggle to my feet. I was pretty pissed off, and I had a couple cuts and a bruise from the incident. Is a little courtesy too much to ask? I bet those guys are decent fellows in real life but they sure were assholes on the race course. If this is what mountain bike racing is usually like, then I don't want to do it. |
Saturday May 14 |
| Running - Road / Track (road) 41:22 [2] 5.6 mi (7:22 / mi) +5m 4:35 / km | |
| ahr:141 shoes: Mizuno Wave Nirvana 1 |
| Ran twice around Green Lake with Greg Crowther. |
| Orienteering (race) 1:00:51 [2]*** 5 km (12:10 / km) +140m 10:41 / km | |
| ahr:147 max:159 slept:4.7 shoes: VJ Panthers - 1 |
| Ran Ultimate Orienteer #4 score-O at Priest Point Park. The course was well-set and fun but with lots of nettles in places and some patches of quite thick forest. I felt okay, once I got going. The course was effectively a fartlek, because I had to go very slowly through some of the very thick areas. I didn't have my thumb compass with me, so I used my Silva model 19 (which I mostly use in the bike-O map holder). |
| Orienteering race (score-O) 12:00 [3] 1.5 km (8:00 / km) +100m 6:00 / km | |
| ahr:161 max:169 shoes: VJ Panthers - 1 |
| Harder part of my score-O run at Priest Point. |
| Orienteering race (sprint) 12:29 [3]*** 1.53 km (8:10 / km) +50m 7:01 / km | |
| ahr:159 max:169 spiked:5/11c shoes: VJ Panthers - 1 |
| Ran sprint-O course at Priest Point. My legs didn't feel very sprinty before starting, but I was able to run fairly well once I started. I had several little losses of time, but I had fun, anyway. I need to do some work on my technique to smooth out the bumps. |
Friday May 13 |
| Running - Road / Track warm up/down (road) 22:30 [2] 2.96 mi (7:35 / mi) +53m 4:28 / km | |
| ahr:139 max:150 shoes: Mizuno Wave Nirvana 1 |
| 10 minute warm-up, 2 x 1:15 jogging recovery, and 10 minute warm-down. |
| Running - Road / Track hills (road) 2:07 [5] 0.38 mi (5:34 / mi) +48m 2:29 / km | |
| max:170 shoes: Mizuno Wave Nirvana 1 |
| Ran 3 x 200m (up the hill along 58th St from 5th Ave to Latona), with jogging back (1:15) recovery. I felt okay, but I can tell my legs have some fatigue still from last weekend--essentially a mini-rogaine--and this weekend is going to be tough. My times were: 43, 41, 42. |
| Roller-skating (inline skating) 31:07 [2] 7.1 mi (4:22 / mi) +50m 2:40 / km | |
| ahr:144 max:160 |
| Skated around the Lake Hills area of Bellevue with Lynn (who rode her bike and was patient enough to go at my speed). A couple of the downhills were a bit scary and the uphills were grueling, especially where the pavement was rough, but it was fun. The weather was quite warm, around 70F (on the way to the low 70s, anyway). |
| Roller-skating (inline skating) 10:00 [3] 2.1 mi (4:46 / mi) +107m 2:33 / km | |
| ahr:161 max:167 |
| Harder parts of my skate (principally the uphills). |
| Cycling (mtb single-track) 28:40 [2] 4.1 mi (7:00 / mi) +130m 3:57 / km | |
| ahr:138 shoes: Nike ACG cycling shoes |
| Rode the trails at St. Edward and Big Finn Hill. It was good to be on my bike again after not riding it due to a missing screw in the rocker link. I was able to find a replacement at Tacoma Screw and didn't have to wait a week for Trek to send the part.
I rode reasonably well but felt a bit rusty. At one point, I lost my balance going up a hill and ended up toppling into some nettles. (I rubbed sword fern on the stingy area, but it still stings--horsetails work best.) There were lots of nettles lining the narrow trails, so it was pretty important to keep limbs inside the bus at all times. |
| Cycling 9:30 [1] 2.0 mi (4:44 / mi) +56m 2:43 / km | |
| ahr:116 shoes: Nike ACG cycling shoes |
| Rode from and back to Daisywagon to get the Volvo oil changed. |
Thursday May 12 |
| Paddling / Rowing (kayaking) 1:22:00 [2] 8.0 mi (10:14 / mi) +0m 6:22 / km | |
| ahr:129 |
| Paddled a Necky Amaruk with Roger from NWOC nearly to the eastern end of the West highrise of the Evergreen Point Floating Bridge and back. I felt reasonably good, but the knuckles of my right hand were sore for the last third of the paddle. |
| Running - Road / Track (road) 7:15 [2] 0.76 mi (9:32 / mi) +47m 4:58 / km | |
| shoes: Salomon trail/AR shoes |
| Ran from around 4th and Ward on Queen Anne Hill to the Intiman Theatre and back to see a play. |
Wednesday May 11 |
| Orienteering (control hanging/pick-up) 40:00 [2] 5.71 km (7:00 / km) +10m 6:57 / km | |
| shoes: Salomon trail/AR shoes |
| Control setting and pick-up for class at Magnuson Park. |
| Roller-skating (inline skating) 32:48 [2] 6.6 mi (4:57 / mi) +72m 2:59 / km | |
| ahr:138 max:156 |
| Went for a night-time skate at Magnuson after my class. It felt good to skate again. I skated around the streets in the park, then went out and back to the UW housing South of the park. |
Tuesday May 10 |
| Paddling / Rowing (canoeing) 40:48 [1] 2.38 mi (17:08 / mi) +0m 10:39 / km | |
| ahr:96 |
| BEAST Series race #3 canoe course scouting with Roger. |
Monday May 9 |
| Running - Road / Track (road) 5:37 [3] 0.93 mi (6:02 / mi) +16m 3:34 / km | |
| max:160 shoes: Salomon trail/AR shoes |
| Ran to the U-District to go to the bank. |
| Running - Road / Track (road) 7:10 [2] 0.94 mi (7:37 / mi) +37m 4:13 / km | |
| ahr:136 max:153 |
| Ran home from the U-District. |
| Cycling (mtb road) 9:30 [2] 2.1 mi (4:31 / mi) +40m 2:39 / km | |
| ahr:128 shoes: Nike ACG cycling shoes |
| Biked to Gregg's Green Lake Cycle (4:00) and back (5:30). |
Sunday May 8 |
| Orienteering (rogaining) 4:30:00 [1] 10 km (27:00 / km) +1000m 18:00 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| I did the advanced practice course with my nav. camp class at the basin to the West of Lick Creek. My legs felt pretty tired from all the activity this weekend. |
| Paddling / Rowing (kayaking) 1:05:38 [2] 5.3 mi (12:23 / mi) +0m 7:42 / km | |
| ahr:105 max:120 |
| Paddled at Lake Keechelus on the way back from nav. camp. It was a cloudy and fairly calm evening, the water was smooth, and I had a pleasant time. |
Saturday May 7 |
| Orienteering (shadowing / coaching) 1:00:00 [1]*** 4 km (15:00 / km) +150m 12:38 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Did O' course at the Tongue with the nav. camp students. My legs felt quite fatigued from yesterday. |
| Orienteering (walking) 15:00 [1]*** 1.5 km (10:00 / km) +40m 8:49 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Compass course at nav. camp. |
| Orienteering (shadowing / coaching) 1:21:00 [1]** 5 km (16:12 / km) +200m 13:30 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Easier part of nav. camp intermediate course at Teanaway Forks, accompanying students. |
| Orienteering (rogaining) 20:00 [2]** 1.7 km (11:46 / km) +60m 10:00 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Quicker-paced travel through intermediate course. |
| Orienteering 4:00 [3]** 0.8 km (5:00 / km) +25m 4:19 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Ran hard towing Susan on leg 4 to 5 of the intermediate course. |
Friday May 6 |
| Orienteering (vetting) 34:34 [2]*** 4 km (8:38 / km) +150m 7:17 / km | |
| ahr:138 max:150 shoes: Mizuno Wave Nirvana 1 |
| Ran through the line-O and control picking course at the Tongue to make sure the streamers were there in preparation for nav. camp. |
| Orienteering (rogaining / course set) 1:00:20 [2]** 7 km (8:37 / km) +400m 6:42 / km | |
| ahr:139 max:151 slept:2.0 shoes: Mizuno Wave Nirvana 1 |
| Ran through nav. camp night course at Lick Creek. |
| Orienteering (walking) 15:00 [1]*** 1.5 km (10:00 / km) +40m 8:49 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Did nav. camp compass course at East tip of Teanaway Forks. |
| Orienteering (rogaining / course set) 56:38 [2]** 7.2 km (7:52 / km) +250m 6:42 / km | |
| ahr:142 max:152 shoes: Mizuno Wave Nirvana 1 |
| Ran through nav. camp intermediate course at Teanaway Forks. My legs felt somewhat tired during this session. |
Thursday May 5 |
| Cycling (mtb road) 56:48 [2] 15.3 mi (3:42 / mi) +30m 2:18 / km | |
| ahr:142 max:156 shoes: Nike ACG cycling shoes |
| Rode from Myrtle Edwards North through Interbay on the trail and out to the marina, turned around and went South to the entrance to Harbor Island, then back. I felt pretty good, once I got warmed up. |
| Cycling (mtb road) 1:00 [3] 0.4 mi (2:29 / mi) +2m 1:32 / km | |
| ahr:160 max:165 shoes: Nike ACG cycling shoes |
| Rode hard for a minute to find out how fast I could go on the flat. The answer? 26.5 miles/hour. |
Wednesday May 4 |
| Orienteering (control hanging) 12:00 [3] 1.71 km (7:01 / km) +10m 6:49 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Putting out controls for class. |
Tuesday May 3 |
| Running - Trail / Grass (trail) 7:00 [4] 1.15 mi (6:05 / mi) +40m 3:25 / km | |
| shoes: Salomon trail/AR shoes |
| Ran from BEAST Series race #2 start to checkpoint #4 to put up a sign with the correct answer, since the location had changed. The question asked what kind of pile was there (snow fence / gravel / log) The answer was gravel, but the gravel had been moved in the last couple days. I was just in time, since I met up with Bill Cusworth, who was leading, when I was almost there. |
| Running - Trail / Grass 3:00 [4] 0.41 mi (7:19 / mi) +40m 3:29 / km | |
| shoes: Salomon trail/AR shoes |
| Ran to catch up to two BEAST race teams to give them the location of CP 15. |
| Running - Trail / Grass (trail) 20:00 [2] 2.0 mi (10:00 / mi) +125m 5:12 / km | |
| shoes: Salomon trail/AR shoes |
| Jogged from the beach to CP 4, then back to the start/finish. |
Monday May 2 |
| Running - Road / Track (road / some grass) 40:48 [2] 5.1 mi (7:59 / mi) +60m 4:48 / km | |
| ahr:130 max:148 shoes: Mizuno Wave Nirvana 1 |
| Ran to Green Lake, around, and back home. I felt a bit crusty in the legs, and I had a pretty short stride, but going slowly felt okay. My left gastroc hurt a bit early in the run, then my right ankle hurt, then my right gastroc hurt a bit at the end. I don't think those are injuries, just training sorenesses. |
| Running - Road / Track intervals (road) 2:07 [5] 0.45 mi (4:41 / mi) +5m 2:50 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Did four fast surges during my run: 26, 41, 30 and 30 seconds, with 3+ minutes jogging between each. |
Sunday May 1 |
| Paddling / Rowing (kayaking) 58:30 [1] 4.3 mi (13:35 / mi) +0m 8:27 / km | |
| ahr:100 max:115 |
| Paddled from Mercer Slough into Lake Washington, a bit North, and back. I used the SRS Shark wing paddle for a change. It felt okay, once I got warmed up. We paddled at a pretty slow cadence. On the way back, we saw two bald eagles and a great blue heron. |