Monday Jul 31 |
 | Orienteering (sprint / forest) 49:50 [2]*** 6.64 km (7:30 / km) +130m 6:50 / km | |
| ahr:128 max:150 spiked:20/25c shoes: Brooks Cascadia - 1 |
| Ran the WOC sprint model event course, then ran with Eddie in some forest adjacent to the WOC sprint race venue. My legs were stiff and sore to start with, then warmed up and felt somewhat better after I got going. |
Sunday Jul 30 |
| Running - Trail / Grass warm up/down 10:42 [2]1.15 mi (9:18 / mi) +30m 5:21 / km | |
| ahr:135 max:161 shoes: Brooks Cascadia - 1 |
| Warm-up for the WOC long qualification race. |
| Orienteering race (long distance qual.) 1:18:07 [3]*** 10.64 km (7:21 / km) +360m 6:17 / km | |
| ahr:171 max:183 22c shoes: VJ Twister (US size 10.5) - 2 |
| WOC long distance qualification race C. I mostly had a good run but lost bits of time here and there due to hesitations and small misses/misdirections. My biggest single time loss was about 1.5 minutes, due to an errant official who was taking down bib numbers of competitors who crossed a fence that was on my route. I doubled back and went around through a gate.
My legs felt fairly good, but I was not quite strong enough to keep pace with the faster runners (two Swedes and a Russian) who went by me. I concentrated well throughout the race. The mistakes I made were a product of inconsistency in my navigation routine. Right from the start of the race (I think even during my warm-up), I noticed that my heart rate was very high today, perhaps 7-10 bpm higher than it usually would be for the exertion level. It was a warm day but I was well-hydrated. Maybe it was something I've been eating here... It's a mystery. |
| Running - Trail / Grass warm up/down (mostly grass) 13:29 [2]1.59 mi (8:28 / mi) +5m 5:13 / km | |
| ahr:128 max:140 shoes: Brooks Cascadia - 1 |
| Warm down jog: a few laps around the Vejlby Landbrugsskole grounds (where the team is staying). Today's race was hard, and my legs are tired. |
| Calisthenics / Dance (volleyball) 1:20:00 [1] | |
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| I played volleyball for a couple hours with Karen, James, Clem, Dasha, Evalin, and briefly with a couple of German team guys. It was a sand court, and it was moderately effortful to move around it. I dove in the sand several times and came away with sand in my hair and various nooks and crannies. |
Saturday Jul 29 |
| Running - Road / Track (road + some trails) 22:34 [2]3.22 mi (7:00 / mi) +37m 4:12 / km | |
| ahr:146 max:161 shoes: Brooks Cascadia - 1 |
| Brisk run in the evening before dinner. I went South (and East?) along roads to the park area, where I ran on some trails and stopped to stretch at a swimming beach. My stride was long, but my legs felt somewhat sluggish, and it was effortful to run. |
Friday Jul 28 |
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| Event: WOC 2006
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| Orienteering (long / relay model) 52:23 [2]*** 5.7 km (9:11 / km) +190m 7:53 / km | |
| ahr:135 max:160 17c shoes: VJ Twister (US size 10.5) - 2 |
| Ran the WOC long and relay model course, including running back and doing one leg again over a different choice of route. My legs felt okay, but it still felt effortful and clumsy to move through any rough parts of the terrain. |
Thursday Jul 27 |
| Running - Road / Track warm up/down (road) 7:15 [2]0.97 mi (7:29 / mi) +15m 4:26 / km | |
| ahr:149 max:160 shoes: VJ Twister (US size 10.5) - 2 |
| Jogging before orienteering practice course near Silkeborg. |
| Orienteering 32:15 [2]*** 3.8 km (8:29 / km) +130m 7:15 / km | |
| ahr:144 max:162 10c shoes: VJ Twister (US size 10.5) - 2 |
| Training course near Silkeborg. I ran moderately for most of the course, but did a few legs hard (logged separately). It took several controls for my legs to feel warmed up enough to run hard, and when I did, it felt pushed rather than smooth and easy. |
| Orienteering intervals 12:00 [4]*** 1.7 km (7:04 / km) +50m 6:09 / km | |
| ahr:167 max:172 4c shoes: VJ Twister (US size 10.5) - 2 |
| Harder stints of running during practice course. |
Monday Jul 24 |
| Cycling (mtb, mostly trails) 2:05:00 [2]16.67 mi (7:30 / mi) +200m 4:30 / km | |
| shoes: Nike ACG cycling shoes |
| Biked around Tolt MacDonald Park scouting for BEAST #4. My legs felt good. |
Saturday Jul 8 |
| Running - Road / Track warm up/down (road) 5:34 [2]0.74 mi (7:30 / mi) +25m 4:14 / km | |
| ahr:139 max:159 slept:5.0 shoes: Brooks Cascadia - 1 |
| A short warm-up jog before the Cougar Mtn. 10 Mile trail run. My legs felt okay, but my right ankle and maybe a few other parts were a bit twingy when I started running, maybe from yesterday's longish run. |
| Running - Trail / Grass tempo (trail) 1:18:18 [3]10.0 mi (7:49 / mi) +590m 4:07 / km | |
| ahr:166 max:174 slept:5.0 shoes: VJ Twister (US size 10.5) - 1 |
| Ran the Cougar Mtn. 10 Mile run. I started off at a comfortable but fairly fast pace and settled into 2nd behind Matt Messner, where I eventually finished. Matt ran 77:29. We were together through the water stop at about 3 miles, where I stopped to drink and he kept going (since he carried a bottle). My stomach sloshed for about 40 minutes with the liter of Gookinaid I chugged just before the start, so I'm not sure if it was wise to add another cup to that--oh, well! Anyway, Matt gradually extended the gap and was out of sight until most of the way down Wilderness. I pulled to within maybe 10 seconds at the bottom, but he powered away on the big (500 foot?) climb back up. Scott said he had about 1.5 minutes on me at 70 minutes, so maybe I pulled him in a bit on the home stretch. 3rd place, Chris Tolonen, was over 3 minutes behind me.
All in all, it was a good hard workout, although it didn't feel like I pushed as much as in previous years, either down or uphill, probably because I ran by myself for most of the race. I certainly faded some after about 20-25 minutes, and the last 20 minutes were tougher still, but I mostly was able to keep the tempo reasonable. |
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| C • WAY TO GO!! 1 |
Friday Jul 7 |
| Paddling / Rowing (kayaking) 30:15 [1]2.9 mi (10:26 / mi) +0m 6:29 / km | |
| ahr:105 max:124 |
| Paddled with Julie Schnepf and Ruaraidh Stenson in the Seascape with the new 3rd seat. I was paddling very comfortably, and we still moved along quite nicely (such that we gradually gapped a hard-paddling Aaron V. in a Necky Chatham 18), so I think it will be a good AR boat setup. |
| Running - Road / Track (street-O vetting) 1:39:27 [2]* 12.94 mi (7:41 / mi) +285m 4:28 / km | |
| ahr:137 max:155 spiked:7/7c shoes: Brooks Trance 4 - 1 |
| SND vetting run. It was hot, but I never felt wiped out. I took several long stops to check control sites (not included in running time), so that I spent at least as much time stopped as running. My legs felt so-so, a bit sluggish. I did a few fast surges, which I've logged separately. |
| Running - Road / Track intervals (road) 1:43 [5]0.36 mi (4:46 / mi) +15m 2:37 / km | |
| ahr:145 max:162 shoes: Brooks Trance 4 - 1 |
| 5 x 15-24 second fast surges during my vetting run. |
Thursday Jul 6 |
| Cycling (mtb trail) 32:45 [2]4.68 mi (7:00 / mi) +200m 3:50 / km | |
| ahr:128 max:160 shoes: Nike ACG cycling shoes |
| Riding at E Tiger Mtn. trails, mostly with the team. |
| Cycling (mtb trail) 21:36 [1]2.7 mi (7:59 / mi) +20m 4:52 / km | |
| ahr:118 max:150 shoes: Nike ACG cycling shoes |
| Easier riding at Tiger, back down NW Timber Trail. |
Wednesday Jul 5 |
| Running - Trail / Grass (some road) 46:25 [2]4.64 mi (10:00 / mi) +170m 5:35 / km | |
| ahr:129 max:158 shoes: Brooks Trance 4 - 1 |
| Ran with Terry (on tow) to AV trails, around trails, and back home. My legs felt a bit tired, but not too bad. |
| Cycling (mtb trail) 36:20 [2]6.06 mi (6:00 / mi) +120m 3:31 / km | |
| ahr:135 max:159 |
| Ride at St. Edward State Park--the usual route, riding out to the NE corner, along the trail next to Juanita Dr., across Holmes Pt. Dr. and right along the trail along the rim of the plateau, clockwise through Western Big Finn Hill, back across Holmes Pt. Dr. via the right-hand trail options, across then entrance road of the park, then back to the parking lot via the serpentine trail North of the entrance road. I felt pretty good, although my riding skills felt a bit rusty, since I hadn't practiced in a while. |
| Running - Road / Track warm up/down 6:38 [2]0.83 mi (7:59 / mi) +5m 4:52 / km | |
| ahr:134 max:162 shoes: Brooks Trance 4 - 1 |
| Brief warm-up for the 3000m run at Shoreline Stadium. The start was moved up several minutes, so my warm-up was not as long as I had wanted. I felt pretty good. |
| Running - Road / Track race (track) 9:40 [4]1.87 mi (5:10 / mi) +0m 3:13 / km vdot: 61.4 | |
| ahr:168 max:176 slept:8.0 shoes: Nike Zoom Waffle - Husky color |
| 3000m run at all-comers meet. I felt good to start with but went a bit faster than planned, because I was running behind Glen Weissman, who had offered to pace me and was going a bit faster than we discussed. By the 5th lap, I was starting to tire and slowed some. I had to push to keep my pace from dropping beyond 80 sec./lap. Still, it was a pretty good performance/workout. I'm suspicious of the high maximum heart rate that my watch recorded, because it's not consistent with the adjacent 5-sec. heart rate readings, which are 171 and 172.
Split times and avg./max. HR: 75.4 154/166, 79.2 164/165, 76.5 168/171, 76.8 170/173, 76.8 "175"/"188" (171/173?), 79.0 172/176, 78.3 173/175, 37.5 174/176 |
| Running - Road / Track warm up/down 23:25 [1]** 2.51 mi (9:20 / mi) +10m 5:44 / km | |
| ahr:123 max:139 shoes: Brooks Trance 4 - 1 |
| Warm-down with Greg Crowther after 3000m, including about 14 minutes of map running on the Shoreline Center map. |
Tuesday Jul 4 |
| Paddling / Rowing (kayaking) 56:00 [2]4.31 mi (12:58 / mi) +0m 8:04 / km | |
| ahr:93 max:112 |
| Kayaked with Terry from Jack Block, up Duwamish to bend in Harbor Island, and back to Elliot Bay for fireworks and a lightning show in the Eastern sky. |
Monday Jul 3 |
| Running - Road / Track warm up/down (road) 12:28 [2]1.78 mi (7:00 / mi) +25m 4:10 / km | |
| ahr:144 max:156 slept:8.0 shoes: Brooks Trance 4 - 1 |
| Warm-up run before sprint orienteering. |
| Orienteering race (sprint) 14:13 [3]*** 2 km (7:06 / km) +60m 6:11 / km | |
| ahr:161 max:174 spiked:8/10c shoes: Nike Zoom Waffle - Husky color |
| Spring Run-Off sprint #1 on the streets (and a few trails) of Kimberley, B.C. Ran fairly cleanly, mostly controlled but partly hard, and partly eased up.
Wore zoom waffles. |
| Running - Road / Track warm up/down (road) 5:40 [2]0.64 mi (8:51 / mi) +50m 4:26 / km | |
| ahr:132 max:145 shoes: VJ Twister (US size 10.5) - 1 |
| Wm-up jog to the start of sprint #2. |
| Orienteering race (sprint) 15:25 [4]*** 2.12 km (7:16 / km) +85m 6:03 / km | |
| ahr:164 max:175 spiked:9/12c shoes: VJ Twister (US size 10.5) - 1 |
| Spring Run-Off sprint #2. Mostly in hilly forest and on trails/dirt roads. I pushed hard and ran fairly well, although my legs were very tired going up the hills. I would have done better to read the map a bit more aggressively than I did, because I still found myself running up on the heels of my planning horizon too much.
Looking at my heart rate histogram, it appears that my mean HR excluding the low starting outliers would be about 168. Mode=169. What a difference outliers make!
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| Running - Trail / Grass warm up/down (trail) 9:19 [2]1.01 mi (9:13 / mi) +27m 5:18 / km | |
| ahr:127 max:147 shoes: Brooks Trance 4 - 1 |
| Warm-down jog at camp after orienteering. |
Sunday Jul 2 |
| Running - Road / Track warm up/down (road) 9:25 [2]1.28 mi (7:20 / mi) +25m 4:19 / km | |
| ahr:137 max:156 slept:8.5 shoes: VJ Twister (US size 10.5) - 1 |
| Warm up for orienteering at Sylvan Lake. |
| Orienteering race (classic) 47:04 [2]*** 6.23 km (7:33 / km) +190m 6:33 / km | |
| ahr:150 max:160 spiked:10/15c shoes: VJ Twister (US size 10.5) - 1 |
| Orienteering at Sylvan Lake, Cranbrook, BC. The terrain was hilly and somewhat rugged, with more rock features and deadfall. I had trouble pushing myself, but was prety clean compared to yesterday. I won in 1:03:04, and Brian May was 2nd in 1:10+
Some of the race was solidly within the aerobic range and some was threshold, which I've logged separately.
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| Orienteering race (classic) 16:00 [3]*** 2.1 km (7:37 / km) +165m 5:28 / km | |
| ahr:162 max:169 shoes: VJ Twister (US size 10.5) - 1 |
| Harder part of orienteering at Sylvan Lake. |
Saturday Jul 1 |
| Running - Road / Track warm up/down (mostly dirt road) 10:30 [2]1.37 mi (7:40 / mi) +57m 4:13 / km | |
| ahr:142 max:160 shoes: Brooks Trance 4 - 1 |
| Wm-up for orienteering at Alkali Lake. |
| Orienteering race (classic) 49:49 [2]*** 7.8 km (6:23 / km) +160m 5:48 / km | |
| ahr:151 max:160 spiked:14/20c slept:8.0 shoes: VJ Twister (US size 10.5) - 1 |
| Orienteering at Alkali Lake. Ran pretty hard from the start and for the majority of the race, easing up a few times. I had a few minutes of lost time, partly due to my own lack of precision and partly due to apparent distortions or omissions in the map.
It was apparent that I had a systematic error to the left when running on a compass bearing. Part of the race was approx. threshold intensity, so I've logged it separately.
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| Orienteering race (classic) 15:00 [3]*** 2.5 km (6:00 / km) +60m 5:21 / km | |
| ahr:162 max:173 shoes: VJ Twister (US size 10.5) - 1 |
| Harder part of orienteering race at Alkali Lake. |
| Running - Road / Track warm up/down (dirt road) 7:24 [1]0.74 mi (10:00 / mi) +6m 6:04 / km | |
| ahr:111 max:132 shoes: VJ Twister (US size 10.5) - 1 |
| Wm-dn after orienteering at Alkali Lake. |