Saturday Dec 31 |
 | Running - Trail / Grass warm up/down (grass) 4:00 [2] 0.5 mi (7:59 / mi) +10m 4:41 / km | |
| shoes: Brooks Trance 4 - 1 |
| Ran back and forth a few times near the Bog Slog start/finish. |
| Note | |
| |
| Competed in the Bog Slog duathon division, which consisted of the 5.3 km (crow distance) mt. bike course and the 5.2 km course 3. I felt pretty good until about half way through the foot course, and I rode the bike course in 36:00, transitioned in 1:53, and ran course 3 in 54:49. |
| Cycling race (mtb orienteering) 36:00 [3]*** 5.0 mi (7:11 / mi) +128m 4:09 / km | |
| ahr:161 max:170 spiked:10/11c shoes: Nike ACG cycling shoes |
| Mtb. O' course. I took a wrong turn and had to backtrack on control 6, but it was just a 15-20 second mistake. |
| Orienteering race 54:49 [3]*** 5.2 km (10:33 / km) +323m 8:03 / km | |
| ahr:156 max:169 spiked:10/11c shoes: VJ Twister (US size 10.5) - 1 |
| Bog Slog course 3. I lost a bit of time on control 1, but I think it was because it was too high (too far from the stream). |
| Orienteering (mapping / course planning) 15:00 [2]*** 2.5 km (6:00 / km) +15m 5:50 / km | |
| shoes: Brooks Trance 4 - 1 |
| Running at Green Lake while putting the finishing touches on the map and course for the New Year's Sprint. |
| Orienteering (control hanging) 17:00 [3]*** 3.1 km (5:29 / km) +18m 5:20 / km | |
| slept:3.0 shoes: Brooks Trance 4 - 1 |
| Ran to set controls for the New Year's Sprint. It took me about 22-23 minutes, including tying the markers, to set the controls. My legs felt somewhat tired, but all things considered, pretty good. |
| Note | |
| |
| Year end totals:
| %age | activity | time | sessions | km | (min/km) |
| 34.0% | Orienteering | 133:24:36 | 181 | 864.74 | (9:15) |
| 20.2% | Cycling | 79:14:14 | 82 | 1314.01 | (3:37) |
| 16.0% | Running - Trail / Grass | 62:46:59 | 83 | 604.93 | (6:13) |
| 13.8% | Paddling / Rowing | 54:14:56 | 72 | 407.95 | (7:59) |
| 12.3% | Running - Road / Track | 48:20:27 | 144 | 580.87 | (4:59) |
| 1.6% | Roller-skating | 6:19:47 | 18 | 125.98 | (3:00) |
| 1.1% | Walking | 4:24:30 | 14 | 24.69 | (10:42) |
| 0.3% | Strength / Weights | 1:20:00 | 3 | NA | NA |
| 0.3% | Riding scooter | 1:04:30 | 5 | 14.48 | (4:27) |
| 0.2% | Calisthenics / Dance | 47:00 | 2 | NA | NA |
| 0.1% | Running - Terrain | 26:00 | 2 | 3.82 | (6:48) |
| 0.03% | X-C Skiing | 7:00 | 1 | 1.13 | (6:12) |
My "orienteering" time includes most but not all the trekking I did in adventure races, and thus it is inflated, by some people's standards. The orienteering challenges of adventure races vary widely, ranging from challenging-but-fair navigation and route choice (TRIOBA 24-hr trekking in Sept.) to little navigation or route choice demand or to bingo controls for which there is little reward for skill.
My cycling and paddling were at a modest level this year, and I would like to continue at about the same level next year.
I spent only about two hours per week running (aside from the orienteering running time, which averaged 2.5 hours per week), and I would like to do significantly better than 4.5 hours per week total on-foot exercise time in 2006. 6.5 hours per week average seems like a reasonable goal, but since it is a significant change, I'll have to make a conscious effort to change my training. Simply planning and adding a bit of structure will be a good start. I'd like to get a solid base during the Winter and early Spring, maybe building up to 10 hours of running/orienteering during heavy weeks. Also, if my speed is to return to mid-to-late 1990's levels, I'll have to train at a higher average intensity than I have been. Regular hill intervals, some strength training, and structured courses of threshold and VO2max intervals should do the trick.
Inline skating, scooter riding, and other forms of cross-training will be a nice mental and physical break from time to time, but I have no specific volume target wishes with regard to these activities. |
Thursday Dec 29 |
| Cycling (mtb dirt/gravel road) 25:00 [2] 3.2 mi (7:48 / mi) +90m 4:28 / km | |
| shoes: Nike ACG cycling shoes |
| Biked with Lynn, Warren and Liam at Puget Power and Redmond Watershed (Pipeline) trails. The outing took 65 minutes, but a lot of that time I was stationary. Neither Warren nor Liam had biked recently, and Liam had some trouble, so I helped him a lot by giving him pushes to get started or by riding alongside him with my hand on his handlebars to tow uphill and brake downhill. Liam took a couple hard falls, one of which was with me, when I lost control going downhill in tandem with him just after a pretty substatial water bar. He was a very good sport about it, and seemed to have fun, on balance. I enjoyed being on my bike again. |
Wednesday Dec 28 |
| Running - Road / Track (some grass) 12:00 [2] 1.48 mi (8:06 / mi) +36m 4:41 / km | |
| shoes: Brooks Trance 4 - 1 |
| Short run around downtown Kenmore (near Grocery Outlet) with Jake and Maddy. |
| Paddling / Rowing (kayaking) 23:00 [2] 1.7 mi (13:31 / mi) +0m 8:24 / km | |
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| Paddled approximately toward Arrowhead Point (13 minutes into a moderate breeze and waves) and back (10 minutes downwind, including a bit of surfing). |
| Running - Road / Track (some grass & path) 45:11 [2] 5.78 mi (7:48 / mi) +169m 4:27 / km | |
| ahr:141 max:154 shoes: Brooks Trance 4 - 1 |
| Late night run around the neighborhood, doing a clockwise loop around Kenmore. I ran at medium-fast pace along the Sammamish River Trail, from 73rd Ave to 61st Ave (logged separately). |
| Running - Road / Track tempo (some trail) 5:29 [3] 0.86 mi (6:23 / mi) +3m 3:55 / km | |
| ahr:159 max:161 shoes: Brooks Trance 4 - 1 |
| Medium-fast running on Samm. River Trail. |
Tuesday Dec 27 |
| Running - Road / Track (some grass & path) 1:11:00 [2] 8.5 mi (8:20 / mi) +30m 5:08 / km | |
| shoes: Brooks Trance 4 - 1 |
| I went for a late evening run with Maddy and Jake along the Sammamish River Trail. I felt fairly good. There was some police activity, with cars stationed at two access points along the trail and a helicopter circling a few hundred meters to the South. The spotlight and flashing lights of one of the police cars scared the bejeezus out of Maddy, but she got over it and we were able to run further. For the last couple miles, it seemed like Maddy might be bonking, so I eased up to about 9 minute pace. |
Sunday Dec 25 |
| Running - Trail / Grass (some road) 1:30:00 [2] 10.0 mi (9:00 / mi) +200m 5:16 / km | |
| shoes: Brooks Cascadia - 1 |
| Followed Lynn around St. Edward while she biked, then when she was done, I did a loop out to Big Finn Hill, then ran home on the roads. I mostly felt pretty good, but I had a bit of pain in my (left?) achilles after about an hour, which subsided after about 15 minutes. My legs felt somewhat heavy toward the end of the run. |
Saturday Dec 24 |
| Running - Road / Track (road) 45:00 [2] 4.75 mi (9:28 / mi) +180m 5:16 / km | |
| shoes: Brooks Trance 4 - 1 |
| Very late-night easy jog around the neighborhood with Jake and Maddy. I felt pretty good, but a touch tired at the end. |
Thursday Dec 22 |
| Running - Road / Track tempo (road) 8:43 [3] 1.54 mi (5:39 / mi) +2m 3:30 / km | |
| shoes: Salomon trail/AR shoes |
| Ran medium-hard down the hill to get to Log Boom Park to see/hear the Christmas Ship with Debbie and Dave singing aboard. Even though I dropped over 100 meters, the run still felt tough. |
| Running - Road / Track (road) 14:29 [2] 1.67 mi (8:39 / mi) +109m 4:29 / km | |
| shoes: Salomon trail/AR shoes |
| Jogged back from Log Boom Park, wearing a light pack. I felt pretty good going up the hill. |
Wednesday Dec 21 |
| Running - Trail / Grass (trail) 55:00 [2] 5.5 mi (10:00 / mi) +100m 5:53 / km | |
| shoes: Brooks Cascadia - 1 |
| Ran at Cougar Mtn., first with Jake and Maddy, and then the same loop by myself. I felt okay, but my legs were surprisingly tired for the second loop, even though the pace felt really easy. Thus it goes when starting up training again, I suppose. |
| Note | |
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| No biking today, because I haven't gotten my chain fixed yet. |
Tuesday Dec 20 |
| Walking 10:00 [1] 0.53 mi (18:51 / mi) +30m 9:58 / km | |
| shoes: Salomon trail/AR shoes |
| Brisk part of my walk with Jake and Maddy. |
| Running - Road / Track (road) 40:00 [2] 4.1 mi (9:45 / mi) +8m 6:02 / km | |
| shoes: Brooks Trance 4 - 1 |
| Ran very easy with Jake and Maddy from Log Boom Park, East along the BGT for a couple miles and back. I felt pretty good, but I did feel some fatigue in my legs on the way back, as well as a bit of pain behind my left knee (upper gastroc?). |
| Paddling / Rowing (kayaking) 18:00 [2] 1.25 mi (14:24 / mi) +0m 8:57 / km | |
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| Paddled from Log Boom Park almost to Sheridan Beach and back. I felt okay. |
| Note | |
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| I feel about 90% better today. I guess it was a 1-day flu--yay! |
Monday Dec 19 |
| Note | |
| (sick) |
| I have flu-like symptoms today: body aches, mild chills, headache, and mild diarrhea. |
Sunday Dec 18 |
| Running - Road / Track (some trail) 1:52:00 [2]* 13.3 mi (8:25 / mi) +400m 4:47 / km | |
| shoes: Brooks Trance 4 - 1 |
| I went for a night run around the Perrinville and Meadowdale neighborhoods of Lynnwood/Edmonds, including through some parks. I took a (poorly-printed) Mapquest map with me, so that I could practice reading while I ran, but since it was dark and my headlamp wasn't very bright, I didn't look at the map beyond checking off major junctions/crossings and keeping the map oriented. I felt reasonably good during the run, although my legs were somewhat tired and stiff from yesterday. After about 2/3 of the run, a wet snow started coming down lightly. |
| Note | |
| (sick) |
| I felt a little chilled and nauseous as I was going to bed. At first, I just thought I was cold because of tiredness and the lateness of the hour, but then I realized that I was probably getting sick. |
Saturday Dec 17 |
| Running - Road / Track warm up/down (road) 7:20 [2] 1.0 mi (7:19 / mi) +27m 4:12 / km | |
| shoes: Brooks Trance 4 - 1 |
| Warm-up for orienteering at Hamlin Park. |
| Orienteering race (short) 24:22 [3]*** 4.5 km (5:25 / km) +90m 4:55 / km | |
| shoes: VJ Twister (US size 10.5) - 1 |
| Ran course 5 at Hamlin Park. I had a good run but did lose a bit of time in a few places: three substantial hesitations (8 sec + 15 sec + 8 sec) and one route choice (15-20 sec?). I mostly kept moving fairly well, but the hills were tough on my legs, and I wasn't able to run up the steep slopes. |
| Orienteering (control pick-up) 10:00 [2]*** 1.33 km (7:31 / km) +15m 7:07 / km | |
| shoes: Brooks Trance 4 - 1 |
| Picked up seven controls at Hamlin Park after the meet. |
| Cycling (mtb road/trail) 25:00 [2] 4.17 mi (6:00 / mi) +50m 3:35 / km | |
| shoes: Nike ACG cycling shoes |
| Rode around pretty easy at night near SeaTac after dropping Terry off at the airport. It was below freezing with a moderate breeze, and my fingers and toes got cold. My rear derailleur was out of adjustment and skipping back and forth between gears, then my chain broke. |
| Riding scooter (pushing bike) 12:00 [2] 1.5 mi (7:59 / mi) +30m 4:41 / km | |
| shoes: Nike ACG cycling shoes |
| Pushed and scooted my bike back to the car after my chain broke. |
| Strength / Weights (chopping wood) 20:00 [1] | |
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| Chopped some wood. The logs--big douglas fir rounds--behaved differently than usual in the freezing temperatures. |
Friday Dec 16 |
| Paddling / Rowing (kayaking) 31:00 [2] 2.26 mi (13:42 / mi) +1m 8:31 / km | |
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| Paddled from Log Boom Park up the Sammamish River a few hundred meters past the 68th Ave bridge and back. I felt uncoordinated and weak for the first half of the paddle, and my stroke seemed anemic, but I felt significantly better on the return trip. |
Thursday Dec 15 |
| Cycling (mtb road) 41:40 [2] 9.4 mi (4:25 / mi) +175m 2:36 / km | |
| shoes: Nike ACG cycling shoes |
| Rode from home to Bothell Landing and back. The temperature was in the upper 20s, with a light fog, so although I was pretty bundled up, it was somewhat cold riding for the first 5-10 minutes. My fingers warmed up (inside gloves) after about 15 minutes. I tried to keep my speed up, but I felt sluggish this evening. |
Wednesday Dec 14 |
| Running - Trail / Grass (some road, too) 57:00 [2] 6.3 mi (9:02 / mi) +350m 4:48 / km | |
| shoes: Brooks Trance 4 - 1 |
| Run around the neighborhood, including mostly runs up and down the pipeline rights of way. My legs felt the abundant climbs. |
Tuesday Dec 13 |
| Paddling / Rowing (kayaking) 32:00 [2] 2.6 mi (12:18 / mi) +0m 7:39 / km | |
| |
| Paddled from Log Boom Park to Arrowhead Point and back. It was a cold evening, probably in the mid-30s, but my hands warmed up after about 15 minutes. I wore a single, long-sleeve microfleece layer on top, and I was comfortable. My right fingers hurt some from the paddle pressure for about the last 10 minutes. |
| Running - Road / Track (some trail) 12:30 [2] 1.55 mi (8:04 / mi) +5m 4:58 / km | |
| shoes: Brooks Trance 4 - 1 |
| Ran along the B-G Trail from just outside the Log Boom Park entrance to 73rd Ave and back, doing a few fast strides along the way (logged separately). |
| Running - Road / Track (road) 1:00 [5] 0.24 mi (4:09 / mi) +3m 2:30 / km | |
| shoes: Brooks Trance 4 - 1 |
| Ran three fast strides during my run: about 30 sec, 15 sec, and 15 sec. at a cadence of about 105-110 paces per minute. I took double or triple time rest in between fast runs. I felt somewhat tired after the third one. |
Sunday Dec 11 |
| Orienteering (snowgaining) 1:30:00 [2]** 7 km (12:51 / km) +600m 9:00 / km | |
| shoes: Montrail Stratos XCR boot |
| Hiked around the NW Lick Creek area with William, Roger, Liz, Aaron R., Franklin, and Aaron V. doing some navigation practice on the advanced course I set there. There were between 4 and 16 inches of snow, depending on the elevation and exposure, with some 2 to 3-foot drifts in a few places. We elected to leave the snowshoes in the car, since the snow wasn't too deep, especially where we started. The temperature was about 15-30 degrees during the training, and the snow pretty dry (and sand-like).
I estimate there were about three hours of going/training time. The whole outing took almost 6 hours, but we spent a fair amount of time stopping to either discuss route choice and technique or to wait for each other. I've logged the many easier intensity parts as a separate session. |
| Orienteering (snowgaining) 1:30:00 [1]** 4 km (22:30 / km) +200m 18:00 / km | |
| shoes: Montrail Stratos XCR boot |
| Easier trekking during Mergeo AR team navigation training. |
Saturday Dec 10 |
| Orienteering (control hanging/pick-up) 50:00 [2] 7.14 km (7:00 / km) +200m 6:09 / km | |
| shoes: Brooks Cascadia - 1 |
| Set and picked up controls for Mergeo AR team navigation training at Woodland Park. My legs felt fairly fatigued. |
Friday Dec 9 |
| Cycling (mtb road) 21:00 [2] 5.96 mi (3:30 / mi) +10m 2:11 / km | |
| shoes: Nike ACG cycling shoes |
| Rode from home, along the Burke-Gilman / Sammamish River Trail to the 96th Ave NE tunnel and back. The ride felt sort of tough, which makes sense but caught me by surprise. My bike computer was not registering speed properly; it would skip around quickly between the true speed and other, lower speeds, for example, ~60% of actual, ~30% of actual, etc. Part of the ride was a bit harder, and I've logged that separately. |
| Cycling (hills) 10:00 [3] 2.0 mi (4:59 / mi) +100m 2:41 / km | |
| shoes: Nike ACG cycling shoes |
| Harder part of tonight's ride, mostly up the hill to get home. |
Thursday Dec 8 |
| Orienteering (control hanging/pick-up) 20:00 [2]*** 2.86 km (7:00 / km) +15m 6:49 / km | |
| shoes: Salomon trail/AR shoes |
| Placed and picked-up controls for the final class day of the trimester for my Shoreline HEE orienteering classes. My legs were sort of tired from yesterday. |
Wednesday Dec 7 |
| Running - Trail / Grass (trail) 1:48:00 [2] 8.5 mi (12:42 / mi) +600m 6:29 / km | |
| shoes: Brooks Cascadia - 1 |
| Cougar Mtn. run with Roger, Ruaraidh and his friend Shane. We went out to Wilderness Creek/Peak and back. Because of a few wipeouts and corresponding tender ankles and knees (not mine, thank goodness), we mostly went about the same speed uphill and downhill. We pushed a bit for several minutes up Wilderness Peak, such that we were breathing noticeably harder. I felt pretty good for the whole run and wasn't noticeably tired at the end. I took a map, but didn't read it, because of the technical trail and my poor headlamp. |
Tuesday Dec 6 |
| Paddling / Rowing (kayaking) 21:00 [2] 1.75 mi (11:59 / mi) +0m 7:27 / km | |
| |
| Paddled in the evening from Log Boom Park, toward Arrowhead Point and back. I felt clunky at first (as if my body remembered that the last paddle it used was a wing paddle), but I quickly readjusted to my Werner paddle and felt pretty good. |
| Running - Trail / Grass 21:00 [2] 2.74 mi (7:40 / mi) +10m 4:43 / km | |
| shoes: Salomon trail/AR shoes |
| Ran along the grass and dirt trail next to the Burke-Gilman/Sammish River Trail from near Log Boom Park and back. I ran somewhat briskly and felt fairly good, although a few waves of tiredness/lack-of-fitness hit me and quickly subsided when I eased slightly. |
Sunday Dec 4 |
| Orienteering intervals (course setting) 2:00 [4]*** 0.44 km (4:33 / km) +0m 4:33 / km | |
| shoes: Salomon trail/AR shoes |
| Ran out to photo orienteering control #1 to fix the letter (for the Fall BEAST race at Marymoor Park). |
| Orienteering (control hanging/pick-up) 50:00 [2]*** 7.14 km (7:00 / km) +15m 6:56 / km | |
| shoes: Salomon trail/AR shoes |
| Setting and picking up controls for the orienteering part of the Fall BEAST race at Marymoor Park. My legs felt really fatigued from yesterday. |
Saturday Dec 3 |
| Running - Road / Track warm up/down (road) 11:00 [2] 1.57 mi (7:00 / mi) +10m 4:16 / km | |
| shoes: Montrail Stratos XCR boot |
| Warm up for orienteering at Celebration Park in Federal Way. |
| Orienteering race (short) 21:18 [3]*** 3.2 km (6:39 / km) +70m 6:00 / km | |
| shoes: VJ Twister (US size 10.5) - 1 |
| Ran course 5 at Celebration Park. I felt pretty good and mostly kept my legs turning over pretty well, considering I'm just coming off my training break. I made a few small mistakes--maybe 30-45 seconds worth in total. |