Sunday Oct 30 |
 | Walking (hiking) 40:00 [1] 2.0 mi (20:00 / mi) +400m 7:40 / km | |
| shoes: Brooks Cascadia - 1 |
| Hiked up to Rattlesnake Ledge with Warren and Liam. I did a moderate amount of towing Liam on the way up. My legs felt reasonably good, considering the race yesterday. |
Saturday Oct 29 |
| Running - Trail / Grass warm up/down 24:00 [2] 2.91 mi (8:14 / mi) +5m 5:06 / km | |
| shoes: Brooks Trance 4 - 1 |
| About 12 minute warm-up before and 12 minute warm-down after the BCC Invitational cross country meet at Lake Sammamish State Park. My legs felt significantly stiff and tired during the warm-up, but I felt unusually good (although still somewhat tired from the race) during the warm-down. |
| Running - Trail / Grass intervals (grass) 1:00 [5] 0.22 mi (4:31 / mi) +0m 2:49 / km | |
| shoes: Nike Zoom Waffle - Husky color |
| Did a few fast strides before the start of the BCC Invitational. |
| Running - Trail / Grass race (cross country) 27:50 [4] 4.97 mi (5:36 / mi) +15m 3:27 / km vdot: 60.3 | |
| shoes: Nike Zoom Waffle - Husky color |
| I ran the Bellevue Community College Invitational cross country meet. The race went fairly well, although I had too much left at the end, because I didn't have a watch and thought there was another 1 km loop before the finish. My legs felt fairly good toward the end, and I was pacing myself to catch a pack of guys that were just in front of me, but I only caught one of them in the finish sprint. The course was flat and mostly pretty fast, except that about 1 km of the course was on extremely slippery mud, over which I had to slow down substantially to keep from slipping and wasting energy, and there were several other moderately slippery parts, including a wet wooden bridge where a guy went down right in front of me just after the start. I got something like 40th place, and I was fairly happy with my time, given my lack of focus on speed training lately. I was 5th place out of five guys for Seattle Running Club. 4th place for SRC was a guy named Jake, who ran 27:41. The top SRC runner was Ben Haber, who placed 2nd in the race and ran about 25 1/2 minutes, I think.
Although my legs felt decent during most of the race, the mass of food and water in my stomach made me pretty uncomfortable. I thought I allowed enough time for my food to digest (2.5 to 3 hours), but my stomach was very bloated, and every breath pushed on it. I purposely puked up a little bit at a time numerous times on the course (trying not to do it in front of spectators), and I eventually reached a point where I was much less uncomfortable. It reminded me of the 3rd TRIOBA race, although I wasn't as nauseous this time.
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| Paddling / Rowing (kayaking) 45:00 [2] 2.4 mi (18:44 / mi) +2m 11:37 / km | |
| |
| Paddled from the beach at Lake Sammamish SP, northward to the mouth of Issaquah Creek, up the creek for over 0.8 miles, and back. There were a few sections that were tricky to get up, because of logs in the water or low-hanging branches or because the water was fast moving and too shallow to paddle strongly. It was a fun expedition. |
Friday Oct 28 |
| Orienteering (control hanging) 6:10 [3]*** 1.17 km (5:16 / km) +30m 4:40 / km | |
| spiked:6/6c shoes: Brooks Trance 4 - 1 |
| Set controls at Hamlin Park for SWS orienteering class. My legs felt pretty good. |
| Orienteering 9:00 [2]*** 1.13 km (7:58 / km) +45m 6:39 / km | |
| spiked:6/6c shoes: Brooks Trance 4 - 1 |
| Hung more controls for SWS class at Hamlin. |
| Orienteering (control pick-up) 16:00 [2]*** 2.4 km (6:40 / km) +75m 5:46 / km | |
| spiked:12/12c shoes: Brooks Trance 4 - 1 |
| Brisk jog/run while picking up controls at Hamlin. |
Thursday Oct 27 |
| Orienteering (control hanging) 3:45 [3]*** 0.7 km (5:21 / km) +15m 4:50 / km | |
| shoes: Brooks Trance 4 - 1 |
| Set controls at Aldercrest for Shoreline HEE orienteering class. |
Wednesday Oct 26 |
| Running - Road / Track warm up/down (road) 12:45 [2] 1.75 mi (7:17 / mi) +79m 3:58 / km | |
| shoes: Brooks Trance 4 - 1 |
| Ran from home to the Aldercrest track to do some intervals. It was a chilly evening, and for the first time this fall, my airways hurt from breathing the cold air. My legs felt a bit rusty/tired, not surprisingly, since I took yesterday off of running. |
| Running - Road / Track intervals (track) 8:00 [4] 1.5 mi (5:20 / mi) +0m 3:19 / km | |
| max:186 shoes: Brooks Trance 4 - 1 |
| Ran 3 x 800 meters in about 2:40 at the Aldercrest track, with about 2 minutes rest between reps. I still don't have a watch, so I was using my GPS as a clock, and midway through the first 800, it shut down due to low batteries, so I don't know what any of my times or ending heart rates were. I could have been faster or slower than 2:40; it felt faster/harder, but that could have just been because I'm not in good speed shape, because it was a sort of bumpy cinder track, or because I was having a tough day.
It's funny how I got a mild panicked feeling when my GPS/clock shut off so that I couldn't check my running time. It's as if the point of doing the workout was to know that I was running 5:20 pace, rather than to reap the benefits of the effort. The lack of timing capability continued to bother me as I ran the other two reps. I'm such a slave to the stopwatch!
My back is tired and a bit sore from yesterday's paddle, and probably from lifting and carrying firewood the last few days. |
| Running - Road / Track warm up/down (road) 15:45 [2] 1.75 mi (9:00 / mi) +116m 4:38 / km | |
| shoes: Brooks Trance 4 - 1 |
| Warm-down jog home after intervals. |
Tuesday Oct 25 |
| Paddling / Rowing (kayaking) 1:57:00 [2] 8.6 mi (13:35 / mi) +0m 8:27 / km | |
| |
| Went for an evening paddle up the Sammamish River and back (from 68th to I-405). I felt tired from the beginning, and my right hand was so fatigued that I had trouble holding the paddle to begin with, but it got better after a while. My lower back felt tired from about 1/4 of the way through to the end of the paddle. It was a very blustery evening, with some strong puffs of wind, even on the River, which is why I didn't paddle on Lake Washington. The rain that was falling at the beginning subsided shortly. The session time is a guess, since I wasn't wearing a watch. |
Monday Oct 24 |
| Running - Trail / Grass (rough grass) 24:00 [2] 3.0 mi (7:59 / mi) +50m 4:44 / km | |
| shoes: Salomon trail/AR shoes |
| Played tag with Warren and Liam at the Beacon Ridge Greenbelt. It was a good fartlek workout and super fun, in spite of (or because of?) the fact that Liam made up new rules as he went along (such as that he was a dragon and could remotely tag me on the head, or that he had a nest/lair at the top of a knoll, where he was safe from being tagged). We played for 50-55 minutes, but I wasn't moving for nearly the whole time. |
Saturday Oct 22 |
| Running - Trail / Grass (dirt road / trail / terra) 3:15:00 [2]* 15.6 mi (12:29 / mi) +730m 6:47 / km | |
| shoes: Brooks Cascadia - 1 |
| Ran to the aid station location of the Ron Herzog and Tanks-a-lot 50k runs with Roger, Liz, Franklin and Yumay. I towed Yumay up most of the hills and through the first part of the bushwhack "tank traps" section. I had too much food in my stomach early on, because I took my breakfast in the car finished eating close to the time we started running, so I felt somewhat nauseous for perhaps 50% of the time. I exerted pretty hard (HR often in the low (-to-mid?) 160s) up the substantial climbs in the first part of the course; the bushwhack section, on the other hand, was aerobically very easy. My legs felt good for the first half-or-more of the run, and they started getting really tired at about 2:45 in--probably not recovered from last weekend and the activities of the intervening week. |
| Cycling (mtb dirt/paved roads) 55:00 [2]* 15.7 mi (3:30 / mi) +180m 2:06 / km | |
| shoes: Nike ACG cycling shoes |
| Rode the second half of the Ron Herzog 50k run. My legs rebounded some after the break at the car, but they still felt tired up the hills. The downhills were fun. |
Friday Oct 21 |
| Orienteering (control hanging) 15:00 [3]*** 2.5 km (6:00 / km) +80m 5:10 / km | |
| 17c shoes: Brooks Cascadia - 1 |
| Pretty fast running while hanging controls for Shoreline HEE orienteering event at Hamlin Park. My legs felt very fatigued, particularly my quads. |
| Orienteering (control hanging/pick-up) 30:00 [2]*** 4 km (7:30 / km) +120m 6:31 / km | |
| 30c shoes: Brooks Cascadia - 1 |
| At Hamlin: ran to hang the last three controls, ran around the course to help any groups that needed help, then picked up controls after the event. |
| Cycling (mtb street-o) 27:00 [2]* 3.6 mi (7:30 / mi) +145m 4:09 / km | |
| shoes: Nike ACG cycling shoes |
| Rode around the Meadowbrook neighborhood vetting the neighborhood trivia score-O course and making modifications as needed. There was lots of stopped time to make notes. |
| Paddling / Rowing (kayaking) 31:20 [2] 2.7 mi (11:36 / mi) +0m 7:13 / km | |
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| Paddled from near the South end of Magnuson Park to the sharp bend in the shoreline North of NOAA and back. It was a pleasant evening, and I felt fairly good but did not push myself. |
Thursday Oct 20 |
| Orienteering (control hanging/pick-up) 30:00 [2]*** 5 km (6:00 / km) +75m 5:35 / km | |
| 68c shoes: Brooks Cascadia - 1 |
| Set and picked up controls at Aldercrest for my Shoreline HEE orienteering classes. The K-3 class had a spoke-topology memory-O that was designed to give them practice relating an oriented map to the terrain and judging direction to a control, and the 4-8 class had a mini-mega course in a two-loop motalla format (24 controls in 1.7 km). At one point, I pushed off pretty hard with my left foot to start running, and I twinged it pretty severely. It hurt a lot to put weight on it for a while, but maybe 20-30 minutes later, I was able to jog around and pick up controls. |
| Orienteering (course checking) 25:00 [2]*** 3 km (8:20 / km) +90m 7:15 / km | |
| 23c shoes: Brooks Cascadia - 1 |
| Jogged around while planning courses at Hamlin Park for upcoming orienteering classes. My left foot was fine, although I was somewhat careful not to put much stress on it. |
Wednesday Oct 19 |
| Cycling (mtb road/trail) 38:00 [2] 5.2 mi (7:17 / mi) +150m 4:10 / km | |
| shoes: Nike ACG cycling shoes |
| Rode from Lake City to Hamlin Park, around the park on the trails (at night, so sort of slowly), and back. My legs felt a bit tired but otherwise fine. |
Tuesday Oct 18 |
| Paddling / Rowing (kayaking) 36:00 [3] 3.3 mi (10:55 / mi) +0m 6:47 / km | |
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| Paddled, most of the time fairly briskly, from Log Boom Park to the Southwest along the shore and back. The distance is an educated guess (based on some conifer trees in one of the waterfront lots at the turn-around point that I think I managed to pick out on an aerial photo), since it was hard to tell exactly where I turned around. I felt strong this evening (I went after dark, as usual). |
| Running - Trail / Grass 16:30 [2] 2.05 mi (8:02 / mi) +10m 4:56 / km | |
| slept:7.5 shoes: Brooks Cascadia - 1 |
| Jogged East from Log Boom Park along the dirt trail and grass next to the BGT, turning around across the street from the transit center entrance. My legs felt quite good, and the run was a pleasure. |
Sunday Oct 16 |
| Running - Road / Track warm up/down (road) 10:00 [2] 1.07 mi (9:20 / mi) +20m 5:29 / km | |
| slept:9.5 weight:162lbs shoes: Brooks Cascadia - 1 |
| Warmed up for orienteering at Fort Casey State Park. My legs were really sore and stiff from yesterday. My right achilles had bothered me a bit during the biking yesterday, somewhat more during the road running in bike shoes, and was sore when I got up this morning, but it felt somewhat better after a pre-orienteering nap in the car and a gentle warm-up. My left shoulder--which had hurt yesterday from catching myself during several falls--still hurts, but feels a bit better. |
| Orienteering (middle distance) 33:55 [2]*** 3.8 km (8:56 / km) +80m 8:05 / km | |
| shoes: Brooks Cascadia - 1 |
| Ran course 3 at the Bo Powell Memorial meet at Fort Casey. I felt pretty good by the middle of the course, after I got fully warmed up. I let my legs turn over pretty fast once or twice on even ground, but I mostly ran at a very modest effort level, usually a medium or brisk jog. It was a very windy day, and I could see whitecaps on the Sound when I was running along the beach on a couple legs. |
Saturday Oct 15 |
| Note | |
| slept:4.0 |
| I did the Mountain Ascent Challenge adventure race with Liz, Roger and Franklin (Mergeo.com). The race was mostly mountain scrambling and trail running, with a bit of mountain biking thrown in for decoration. Starts were every five minutes from 4:10 to 4:35 a.m., and we started at 4:30. (The starts were early to minimize the chance that teams would be out in the mountains at nightfall.) My pack weighed a ton--well, maybe 25 pounds--partly because I carried most of the team's safety gear and partly because I started out with about 7 liters of liquids and maybe 2500 calories of food (in addition to all the maltodextrin calories in my drinks). The heavy pack didn't seem to bother me very much, and I still did a fair amount of towing during the race. Although it was a race, it was small, free(!), and informal, so we definitely took it easier than if it had been one of our more important races. I didn't wear a heart rate monitor (since my Polar watch is broken), but I think my heart rate ranged from about 115 and 160, probably averaging somewhere near the middle of that range. (I took my pulse on my wrist during one of the easy parts, and it was 120.)
The time/activity breakdown was approximately as follows:
7:50 trail run/hike (including some scrambling)
0:15 approximate stopped time during the run
0:27 transition from trek to bike
1:02 bike
0:20 hike-a-bike
0:18 road run
0:15 bike tire change
0:13 bike |
| Running - Trail / Grass race (trail / talus / forest) 7:50:00 [2]** 26.0 mi (18:04 / mi) +2100m 8:59 / km | |
| spiked:1/1c shoes: Brooks Cascadia - 1 |
| Trekking section of MAC. There were some very slow sections of talus scrambling in the first half (by time). I towed a lot, and we spent much of the time fast hiking or walk-jogging rather than running. |
| Cycling race (mtb dirt/paved roads) 1:02:00 [2]* 10.1 mi (6:08 / mi) +230m 3:34 / km | |
| shoes: Nike ACG cycling shoes |
| Biking during MAC, up until I got a flat tire after leaving the Snoqualmie Pass Tunnel. |
| Walking race (hike-a-bike) 20:00 [2]** 1.0 mi (20:00 / mi) +80m 9:57 / km | |
| shoes: Nike ACG cycling shoes |
| During MAC, pushing my bike and usually Roger's bike (while he pushed Liz's bike) up the Annette Lake Trail to the Iron Horse Trail. We also did a couple short segments of bike whacking. |
| Running - Road / Track race (road) 18:00 [2]* 2.0 mi (9:00 / mi) +125m 4:41 / km | |
| shoes: Nike ACG cycling shoes |
| MAC: After my bike tire flatted and Roger discovered he forgot the pump, I ran in my bike shoes (while Roger biked pushing my bike and Liz biked with my pack) until we found some locals who had a pump we could use. My legs felt pretty tired, and my pace was between 8 and 10 minutes per mile, depending on the grade. |
| Cycling race (mtb road) 13:00 [2]* 2.3 mi (5:39 / mi) +75m 3:11 / km | |
| shoes: Nike ACG cycling shoes |
| MAC: Rode from where we replaced my tube to the finish at the Alpental parking lot. My legs felt really tired after the road running. |
Friday Oct 14 |
| Orienteering (control hanging/pick-up) 15:00 [2]*** 1.88 km (7:59 / km) +50m 7:03 / km | |
| shoes: Brooks Trance 4 - 1 |
| Course setting and pick-up for SWS orienteering class at the SWS campus. |
Thursday Oct 13 |
| Orienteering (course setting) 4:00 [3]*** 1 km (4:00 / km) +5m 3:54 / km | |
| shoes: Brooks Trance 4 - 1 |
| Set controls at Shoreline Center for my K-3 orienteering class. My legs are still tired from Monday's and yesterday's workouts. |
| Orienteering (control hanging/pick-up) 35:00 [2]*** 5 km (7:00 / km) +10m 6:56 / km | |
| 40c shoes: Brooks Trance 4 - 1 |
| Set and picked up controls at Shoreline Center for my 4th-8th grade orienteering class. |
| Paddling / Rowing (kayaking) 44:00 [2] 4.1 mi (10:43 / mi) +0m 6:40 / km | |
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| Paddled with Roger from Log Boom Park to the bottom of the main trail at St. Edward and back. We had to do a little weaving to get around the lines of buoys that were on the lake. |
Wednesday Oct 12 |
| Running - Road / Track warm up/down 7:20 [2] 0.93 mi (7:53 / mi) +0m 4:54 / km | |
| shoes: Brooks Trance 4 - 1 |
| Warm up for a threshold run at the Nathan Hale High School track. My outer (very front of) quadriceps were quite sore and tight. |
| Running - Road / Track tempo (track) 14:36 [3] 2.49 mi (5:52 / mi) +0m 3:39 / km | |
| ahr:162 shoes: Brooks Trance 4 - 1 |
| Ran 4km at the Nathan Hale track. A sign instructed me not to use lanes 1 through 4, so I ran in lane 5, which meant I had to start the 4k around 240 meters after the finish line to account for the greater distance in lane 5. For the first few laps, my quadriceps were tight, and the stretching in the muscles caused by the moderate speed and length of my stride was fairly painful. As the run proceeded, my muscles warmed up and felt better. My pace was somewhat erratic, ranging from about 5:30 to about 6:15. The whole thing felt somewhat laborious, seemingly because of my soreness from Monday's workout. I took my pulse and 1 minute recovery at the end and they were approximately 165 and 120. |
| Running - Road / Track warm up/down 2:50 [2] 0.33 mi (8:34 / mi) +0m 5:20 / km | |
| shoes: Brooks Trance 4 - 1 |
| Brief warm-down after my threshold run. |
Tuesday Oct 11 |
| Paddling / Rowing (kayaking) 54:00 [2] 4.6 mi (11:44 / mi) +0m 7:18 / km | |
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| Starting about half an hour after sunset, I paddled from Log Boom Park, to Arrowhead Point, along the shore to the South end of St Edward Park, then back. I felt fairly good for about 3/4 of the paddle, then I felt significantly tired and had trouble keeping decent form. Though cool, the night was mostly pretty calm, so I broke a good sweat. There was more than half a moon in addition to the usual ambient city light, so visibility was no problem. There were some linear fishing nets and their floats stretching for many hundreds of meters, apparently behind a couple fishing boats, so I had to deviate from the direct line a few times. |
Monday Oct 10 |
| Running - Road / Track warm up/down 10:25 [2] 1.43 mi (7:17 / mi) | |
| shoes: Brooks Trance 4 - 1 |
| Warm-up around Shoreline Center and on the track. My legs felt pretty good, but there was some pain in my left arch for at least the first half of the warm-up. |
| Running - Road / Track intervals (track) 29 [5] 0.12 mi (4:01 / mi) | |
| shoes: Brooks Trance 4 - 1 |
| Ran 2 x 100m sprints as part of my warm-up. My legs felt snappy, and I was able to turn them over very quickly, but my legs felt fatigued after the first 100m and very fatigued after the second 100m, particularly my right quadriceps muscle, the part that is closest to the skin surface of the front of the thigh, and a different muscle group of my left leg, maybe the upper hamstring--I don't remember. |
| Running - Road / Track intervals (track) 4:56 [4] 1.0 mi (4:56 / mi) +0m 3:04 / km | |
| max:192 shoes: Brooks Trance 4 - 1 |
| Ran 4 x 400m with 1 minute rest in between reps. I felt tired from my two sprints on the first one, and as usual, my legs loosened as the set progressed, so I ran faster at the end than at the beginning. My ending heart rates ranged from 180+ to 192, and my 1 minute recovery pulse was 132+ after the last rep. Times: 77, 74, 73.5, 71.5. |
| Running - Road / Track warm up/down 5:40 [2] 0.67 mi (8:26 / mi) +5m 5:08 / km | |
| shoes: Brooks Trance 4 - 1 |
| Brief warm-down after intervals, so that I could make it home in time for the Simpsons, which it turned out had been pre-empted by the Yankees/Angels game--Boo! |
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| C • 2 |
Saturday Oct 8 |
| Running - Road / Track warm up/down (hilly road) 11:00 [2] 1.2 mi (9:10 / mi) +95m 4:34 / km | |
| shoes: Brooks Trance 4 - 1 |
| Warm up jog with Roger for orienteering at Forest Park. I felt pretty good. |
| Orienteering race (sprint) 21:30 [4]*** 3.4 km (6:19 / km) +145m 5:13 / km | |
| spiked:14/19c shoes: VJ Twister (US size 10.5) - 1 |
| Ran course 3 (which was course 2, then a map exchange to a modified course 1) at Forest Park in Everett. I pushed myself to run fast, and I was pretty tired for the second (1.3 km) loop. I had a few small bobbles/hesitations, one probable route error, and one 40-50 meter overshoot. |
| Orienteering (control pick-up) 11:00 [2]** 1.4 km (7:51 / km) +30m 7:06 / km | |
| shoes: Brooks Trance 4 - 1 |
| Picked up some controls after the Forest Park meet. |
| Cycling (mtb dirt/gravel/pavement) 2:00:50 [2]* 20.8 mi (5:49 / mi) +507m 3:21 / km | |
| shoes: Nike ACG cycling shoes |
| Went riding with Roger from his place. I felt fairly good, although on the longer climbs, I could feel that I had run hard earlier. |
Friday Oct 7 |
| Orienteering (control hanging) 35:00 [2]*** 4.5 km (7:47 / km) +25m 7:34 / km | |
| shoes: Brooks Trance 4 - 1 |
| Jogged to set controls at Magnuson Park for Seattle Waldorf School orienteering class. After about 10 minutes, my left hamstring hurt, but I ran carefully, and the pain ceased and--to my great relief--didn't return. |
| Orienteering (control pick-up) 32:00 [2]*** 4 km (8:00 / km) +20m 7:48 / km | |
| shoes: Brooks Trance 4 - 1 |
| Picked up controls at Magnuson. |
Wednesday Oct 5 |
| Note | |
| (injured) |
| My left hamstring was pretty stiff and sore this morning, and I tweaked it fairly painfully once. In the evening, it bothered me somewhat less. |
Tuesday Oct 4 |
| Orienteering (mapping / course planning) 32:00 [1]*** 4.5 km (7:07 / km) +30m 6:53 / km | |
| (injured) shoes: Brooks Trance 4 - 1 |
| Jogged around Magnuson Park (in short stints with long breaks in between) designing a course for SWS orienteering class on Friday. My apparently pulled lateral, lower hamstring--just above the back of my left knee--hurt some if I ran with any pulling motion of my leg. It was okay with light jogging, though. |
Monday Oct 3 |
| Roller-skating (inline skating) 37:00 [2] 7.7 mi (4:48 / mi) +35m 2:57 / km | |
| (injured) shoes: K2 VO2max inline skates |
| Skated East from Log Boom Park to the 9-mile marker on the Burke-Gilman Trail (or is it the Sammamish River Trail for this stretch?). There were many wet sections of trail with slippery leaves and pine needles, so I had to slow down significantly in places. I strained or inflamed a muscle or tendon in the front of my right ankle, probably from braking, but it could have been from when I lost my balance and did some wierd things with my feet to keep from falling. My quads were very fatigued still from Saturday's race, and my left, lateral hamstring hurt some, just above the knee. |
Sunday Oct 2 |
| Orienteering (control hanging/pick-up) 8:00 [3]*** 1.6 km (5:00 / km) +5m 4:55 / km | |
| shoes: Brooks Trance 4 - 1 |
| Brisk running while setting controls for Intro. to O class at Magnuson. It felt good to turn my legs over quickly. |
Saturday Oct 1 |
| Note | |
| slept:5.0 |
| Team Mergeo.com (me, Liz, Roger and William) raced the Wicked Ocean sprint adventure race, in and around Nehalem Bay State Park, on the Oregon coast. It wasn't very sprinty, as it took us about 9:45. I don't know the exact time, since my watch got fogged up and stopped working less than 1/3 of the way into the race--I guess that's what happens when I dare to replace my own watch battery.
My guestimates for the activity time breakdown are:
0:40 beach and paved road biking
2:50 trail running
0:20 coasteering
1:10 off-trail rogaining in heavy vegetation
1:30 paved and dirt road biking
1:30 kayaking
1:20 orienteering (including about 20 minutes looking for a bingo control)
We worked together pretty well as a team, and after losing 20 minutes at the beginning of the trekking section (due to errors in the mapping of the roads and trails combined with our recklessness), we worked our way up to within a few minutes of the lead, where we remained for most of the race. (The top teams were remarkably close together over much of the course.) We caught DART on the orienteering section, only to lose 20 minutes on a bingo control. It turned out this was moot, since we had unknowingly skipped a bike checkpoint on the ride back to the transition to kayak. The skip saved us at most five minutes, but it cost us a 30-minute penalty. In the end, we crossed the line 4th overall, about 4 minutes behind 1st place Melissa Coombes (racing solo), who was seconds ahead of DART. |
| Cycling race (mtb gravel/paved roads) 2:10:00 [2]* 16.8 mi (7:43 / mi) +450m 4:26 / km | |
| ahr:153 max:163 shoes: Nike ACG cycling shoes |
| Mountain biking during Wicked Ocean race. I mostly felt pretty good (no cramping or konking) during the biking, which was mercifully short. There were several stints of hike-a-bike, during which I often pushed two bikes, during the big climb to CP 8. The climb and heart rate data are guesses. |
| Running - Trail / Grass race (trail / dirt road) 2:50:00 [2]** 13.0 mi (13:05 / mi) +1000m 6:34 / km | |
| shoes: Brooks Cascadia - 1 |
| Trekking during the Wicked Ocean race. Since William was on the team, I barely towed at all, but I often carried Liz' pack. The distance and climb are guesses. |
| Running - Terrain race (coasteering) 20:00 [2]* 1.8 mi (11:06 / mi) +20m 6:40 / km | |
| shoes: Brooks Cascadia - 1 |
| Running/walking around Arch Cape and on Cove Beach during the Wicked Ocean race. Liz was swept off her feet once by the surf, but it was generally straightforward going. Distance is a guess. |
| Orienteering race (rogaining) 1:10:00 [2]** 2.5 km (28:00 / km) +200m 20:00 / km | |
| shoes: Brooks Cascadia - 1 |
| Bushwhacking section of the Wicked Ocean race. We had to travel to two CPs on hilltops via some fairly dense forest. There were no trails, and running along the side of the highway was prohibited. |
| Paddling / Rowing race (kayaking) 1:30:00 [2]** 8.0 mi (11:14 / mi) +0m 6:59 / km | |
| |
| Kayaking section of the Wicked Ocean race, in Nehalem Bay and River. Ebb tide was beginning, and we did okay but not great at optimizing our route for this fact. |
| Orienteering race 1:20:00 [2]*** 7.27 km (11:00 / km) +100m 10:18 / km | |
| shoes: VJ Twister (US size 10.5) - 1 |
| Orienteering section of the Wicked Ocean race. The map was decent, but it had problem spots, and the course was set in such a way that these problems introduced a strong luck element in the outcome on a couple of controls. I felt strong, and aside from the bingo spots, the course was fun. |