Saturday Mar 31 |
 | Note | |
| slept:7.8 (rest day) |
| I was planning a short paddle today but didn't get to it. On the plus side, my knee hasn't bothered me at all today. I really, really hope this means I'll be able to run again soon! |
Friday Mar 30 |
| Paddling / Rowing (kayaking) 51:30 [2] 4.38 mi (11:44 / mi) +0m 7:18 / km | |
| ahr:130 max:145 slept:7.8 |
| Paddled from the public boat launch East of Gasworks Park past Fremont and back. My route |
Thursday Mar 29 |
| Note | |
| rhr:54 slept:7.7 |
| |
| Walking 5:00 [1] 0.32 mi (15:38 / mi) +20m 8:08 / km | |
| shoes: Salomon trail/AR shoes |
| Brisk walking while mapping at Cherry Crest Elementary. Even though I was only walking, I had a little pain in my left knee. |
Wednesday Mar 28 |
| Note | |
| rhr:52 slept:8.7 |
| |
| Walking 5:00 [1]* 0.29 mi (17:13 / mi) +40m 7:30 / km | |
| shoes: Salomon trail/AR shoes |
| Uphill walking with Roger while scouting BEAST. It's sad that this is what my training has come to. I hope my knee heals soon. |
| Paddling / Rowing (kayaking) 32:27 [2] 2.71 mi (11:57 / mi) +0m 7:26 / km | |
| ahr:130 max:147 |
| Paddled around Green Lake, mostly pretty briskly. I had what could have been a bit of discomfort in my left shoulder, but it never became definite, and it could have just been from working hard. |
| Strength / Weights (body weight exercises) 14:00 [2] | |
| |
| 2 x 30 back raises, 3 x 20 crunches/sit-ups, 3 x 20 push-ups, 20 hip extension (each side), 20 x hip abduction. |
Tuesday Mar 27 |
| Note | |
| rhr:54 slept:6.9 (rest day) |
| My left shoulder hurts some today.
Late evening: I have a slight headache, probably from not drinking enough today, since I only had about a pint of water between breakfast (during which I had no beverage and just milk with my cereal) and dinner, when I had a glass of milk and a glass of juice. I often forget to drink when I don't train. |
Monday Mar 26 |
| Paddling / Rowing (kayaking) 51:25 [2] 3.92 mi (13:06 / mi) +0m 8:09 / km | |
| ahr:114 max:132 rhr:56 slept:8.6 |
| Paddled the length of Green Lake and back twice, following the rowing lane buoys. I forgot my gloves, so I used wool socks on my hands instead, since I already had blisters from yesterday. My paddling form felt rusty.
As sometimes happens, I had the impression that the wind picked up just after I turned around. I decided to test this impression by turning around and paddling downwind again for a bit during my second (upwind) return journey. I could feel a significant breeze at my back, whereas the air had not been moving past me before, so I wasn't just over-interpretting the effects of going upwind rather than downwind. |
| |
| C • change of wind 3 |
Sunday Mar 25 |
| Paddling / Rowing (kayaking) 32:40 [2] 2.67 mi (12:13 / mi) +0m 7:36 / km | |
| ahr:128 max:143 slept:7.7 |
| Paddled around Green Lake. I tried to keep the effort level up, and went at a decent clip. My arms felt quite tired afterward, and I'm sure my lower back muscles will be stiff again tomorrow.
My left knee hurt at various times throughout the day, during mundane activities like weeding and unloading the boat from the car. |
Saturday Mar 24 |
| Running - Trail / Grass (trail) 28:00 [2]* 3.23 mi (8:39 / mi) +145m 4:44 / km | |
| ahr:145 max:164 slept:2.5 shoes: Brooks Cascadia (lime green!) |
| Running on very wet, muddy trails to put out and pick up course markings for the NWTR event at Soaring Eagle Park. My lousy knee hurt on and off--I suppose from yesterday--even though I did just a trifling amount of running. Arrrg! Maybe I should get an MRI, although the Team Trials will probably have come and gone before I can be seen by someone who grasps the situation fully and can prescribe an appropriate course of action.
The pace/distance and average HRs are just guesses. |
| |
| C • sorry i missed it 2 |
| Note | |
| |
| I went for a walk in and near Tolt-MacDonald Park. The Tolt and Snoqualmie Rivers were tremendously swollen and running fast. Some farm fields and roads nearby were flooded, and roads in the floodplain were closed. I had it in my head that I would look into paddling on the Snoqualmie, but after taking a look at the muddy and debris-laden waters and the powerful, chaotic currents, I lost the urge to put my kayak in. This was one of those situations where the line between adventure and stupidity was pretty clear to me. The waters were calmer in the flooded areas flanking the river, but it would have been a hastle to wheel my boat over to them, and I would have had to worry about hitting submerged objects and debris. |
Friday Mar 23 |
| Orienteering (control hanging/pick-up) 28:00 [2]** 2.95 mi (9:29 / mi) +80m 5:26 / km | |
| 32c slept:6.5 weight:174lbs shoes: Salomon trail/AR shoes |
| Hanging and picking up controls at Discovery Park. My knee didn't hurt while running, but it has still been hurting from time to time from putting stress on it in the course of the day's activities.
Weight is clothed and without shoes, after a huge breakfast. |
Thursday Mar 22 |
| Note | |
| rhr:50 slept:7.8 (rest day) |
| I meant to paddle today but got busy working and didn't get around to it. |
Wednesday Mar 21 |
| Orienteering (vetting / mapping) 20:00 [1]*** 1.82 mi (10:59 / mi) +45m 6:20 / km | |
| 15c slept:7.7 shoes: Salomon trail/AR shoes |
| Checking the course and tweaking the map at Discovery Park before a birthday party O on Friday. I had no pain in my knee. |
Tuesday Mar 20 |
| Note | |
| slept:8.8 (rest day) |
| Packing and leaving the SF Bay Area for Seattle. |
Monday Mar 19 |
| Orienteering (control setting / pick-up) 35:00 [2]** 3.75 mi (9:20 / mi) +85m 5:25 / km | |
| 30c slept:6.0 shoes: Brooks Trance 5 - 1 |
| Miscellaneous bits of running while conducting a day-long O program for a 5th grade class. My knee is pretty sore from yesterday. |
Sunday Mar 18 |
| Running - Road / Track warm up/down (some gravel) 13:30 [2] 1.84 mi (7:20 / mi) +20m 4:25 / km | |
| ahr:140 max:163 slept:6.5 shoes: Brooks Trance 5 - 1 |
| Warm-up for orienteering at Pt. Pinole. I think my L knee already felt somewhat uncomfortable during the warm-up. |
| Orienteering race (sprint) 14:05 [3]*** 2.9 km (4:51 / km) +20m 4:42 / km | |
| ahr:163 max:172 12c shoes: VJ Twister (US size 10.5) - 2 |
| Pt. Pinole Sprint Prologue. I had a good run, with only small bits of lost time. My knee hurt sometimes, particularly when I overstrided, for example when bounding through rough terrain. |
| Running - Road / Track warm up/down (some grass) 7:44 [2] 0.82 mi (9:26 / mi) +20m 5:27 / km | |
| ahr:132 max:147 shoes: VJ Twister (US size 10.5) - 2 |
| Easy jogging after sprint prologue. |
| Running - Road / Track warm up/down (some grass) 8:30 [2] 1.06 mi (8:01 / mi) +20m 4:42 / km | |
| ahr:136 max:155 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up jogging before sprint reverse chase stage. |
| Orienteering race (sprint) 14:06 [4]*** 2.7 km (5:13 / km) +50m 4:47 / km | |
| ahr:169 max:178 18c shoes: VJ Twister (US size 10.5) - 2 |
| Pt. Pinole Sprint Chase. I started last and ran most of the race solo, although I did glimpse the pack about a minute ahead of me at times. The run was good, except for one significant overrun (15+ sec. loss). The course was lots of fun, with plenty of controls and direction changes. |
| Running - Road / Track warm up/down 6:38 [1] 0.44 mi (15:04 / mi) | |
| shoes: Brooks Trance 5 - 1 |
| Jogging next to Terry as she walked back to the car. |
Saturday Mar 17 |
| Note | |
| slept:8.3 |
| |
| Paddling / Rowing (kayaking) 25:00 [2] 1.74 mi (14:22 / mi) +0m 8:56 / km | |
| ahr:123 max:147 |
| Paddled from Coyote Pt. to the mouth of the channel to BRL and back. It was quite windy (headwind) at the start, but the wind seemed to die down right around the time I turned around. It picked up again some for the last few minutes of my approach to the beach. Paddling felt strenuous, which makes sense, given my long lay-off. |
| Cycling (mtb road) 29:53 [2] 6.35 mi (4:41 / mi) +180m 2:41 / km | |
| ahr:131 max:157 shoes: Nike ACG cycling shoes |
| Rode up Murchison, to the Sawyer Camp Trail, down the trail to the 2-mile mark, then back home the same way. I tried to ride more with my right leg in order to avoid stressing my left knee. I don't know if this helped, but my knee hurt for a second or two just as I was starting out up the hill, then it was pain free for the rest of the ride. It felt slightly stiff and sore later on after cooling down. |
Friday Mar 16 |
| Walking (trail) 6:00 [1]* 0.35 mi (17:08 / mi) +25m 8:43 / km | |
| max:110 slept:7.0 shoes: Brooks Trance 5 - 1 |
| Higher intensity walking while mapping and course checking with Terry at Huddart. (Most of the time was spent standing or walking at a leisurely pace.) My back was tired from kayaking yesterday. My left knee hurt a little, even though I was just walking. |
| Calisthenics / Dance (DDR) 12:45 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Endless light mode. I passed on any steps that were too difficult or fast, so that I wouldn't strain my knee. |
Thursday Mar 15 |
| Paddling / Rowing (kayaking) 40:00 [2] 2.86 mi (13:58 / mi) +0m 8:41 / km | |
| ahr:116 max:151 slept:6.0 |
| Paddled from Coyote Pt. into Burlingame Recreational Lagoon and back (against a strong flood tide flow). It was good to paddle again, although my right shoulder hurt slightly for much of the time.
It was quite windy and wavy--a bit nerve-racking at first, until I got my sea legs back. For the first time ever, I saw a couple people kayak fishing in the fading dusk in BRL. I ran into a fisherman's line on the way out of the channel to BRL, but I was able to shed it quickly and avoid getting fouled up in it.
A couple days ago, I put big slugs of fiberglass on the holes in the bow and stern of the kayak. This was my first time working with fiberglass, and it was a pain to work with, especially on these parts of the boat that are highly curved on two axes. The end result is not pretty, but it's functional. My repairs kept the boat dry, except for the splashes and drips that made it in over the tumble home. |
| |
| C • I'm sure you got this dialed 7 |
Wednesday Mar 14 |
| Note | |
| slept:6.1 (rest day) |
| |
Tuesday Mar 13 |
| Cycling (mtb road) 20:06 [2] 4.27 mi (4:41 / mi) +115m 2:42 / km | |
| rhr:44 slept:8.3 shoes: Nike ACG cycling shoes |
| Bike ride up Murchison, out N. Sawyer Camp extension to the service road underpass, and back. My left knee hurt a little throughout the day and when I started riding, but it felt fine by the end of the ride.
RHR at about 10 a.m., shortly after waking. I'm such a night owl, but I like doing things during daylight hours, too, so I'll have to try harder to be in bed by midnight or at least 1 AM. |
| Calisthenics / Dance (DDR) 15:00 [1] | |
| shoes: Brooks Trance 5 - 1 |
| Endless light mode. I was out of practice. |
| Running - Road / Track (road) 26:25 [2] 3.44 mi (7:40 / mi) +90m 4:25 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, then along Skyline to the North end of the Sawyer Camp dirt trail and back. My left knee hurt mildly for most of the run. As has often been the case, I was able to reduce the pain by consciously relaxing my stride, but this was either difficult to maintain or simply didn't produce lasting relief.
My left quadriceps are still quite sore today. |
Monday Mar 12 |
| Note | |
| slept:9.0 weight:168lbs (rest day) |
| Weight after breakfast in clothes but not shoes.
My quads are sore today, especially the left one (maybe from favoring my left knee). My knee hurts some but not much more than it did Saturday morning and not nearly as much as it did last Monday after the BOK long course. That's encouraging. |
Sunday Mar 11 |
| Orienteering race (classic) 1:06:20 [3]*** 8.1 km (8:11 / km) +400m 6:34 / km | |
| ahr:162 max:173 spiked:13/18c slept:6.0 shoes: VJ Twister (US size 10.5) - 2 |
| Ran the Blue course at the BAOC meet at Joe Grant Park. There was a shuttle up Mt. Hamilton Road to the start, which kept the climb humane in this steep terrain.
Probably due to the lack of recent heavy training, my legs felt fairly fresh, and I was able to get up the hills pretty well (running or fast walking) for about the first 25 minutes of the course. After that, I pretty suddenly shifted to feeling tired and hot (it was sunny and in the upper 70s, with only sporadic shade). After last weekend's lesson, I took a hint from my legs and eased up for a few minutes, before gently notching the speed back up again. I finished the course by alternating moderate and easy running.
My knee hurt for perhaps the first 1/4 or 1/3 of the course, but it felt fine when I finished, before tightening up again over the following 30-60 minutes. It was nice to get in a run and some control-taking practice and to finish not feeling exhausted and with no knee pain, but it was also humbling to be aware for most of the run that I was dropping time due to lack of fitness. It felt like I was jogging most of the course instead of going for it.
The course wasn't too hard, and technically, it was a pretty clean run, although it took some effort to get focused on the map for the first couple controls. My worst mistake was a route error (1 to 1.5 minute loss), and besides that, I only had a few hesitations and some small micro-route inefficiency time losses. I ended up winning by 5 minutes over Martin Kunz. Vladimir died and ran 78+, and Mikell got bad blisters and ran 89+. |
| |
| C • climb? 3 |
Saturday Mar 10 |
| Running - Road / Track (road) 24:09 [2] 3.31 mi (7:17 / mi) +85m 4:12 / km | |
| ahr:141 max:153 shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, to Sawyer Camp Trail, down to 0.5 mile mark, and back home. My L knee felt uncomfortable--sort of a muted pain--for most of the run, but it hurt somewhat less afterward. |
Friday Mar 9 |
| Cycling (mtb road, bit of trail) 1:09:36 [2] 17.12 mi (4:04 / mi) +302m 2:24 / km | |
| ahr:144 max:155 rhr:51 slept:8.0 shoes: Nike ACG cycling shoes |
| Rode down Skyline and a few minutes out the Crystal Spgs. Trail, then back via the Sawyer Camp Trail. I pushed harder up the hill at the N. end of the SCT, and I've logged that separately. My left knee hurt some in the earlier parts of the ride, but it felt better at the end. |
| Cycling (mtb road) 6:00 [3] 1.16 mi (5:10 / mi) +73m 2:41 / km | |
| ahr:160 max:168 shoes: Nike ACG cycling shoes |
| Harder riding up the hill on the Sawyer Camp Trail. |
Thursday Mar 8 |
| Note | |
| rhr:51 slept:5.5 weight:166lbs |
| RHR at 9:30, a few minutes after waking. Weight au natural before breakfast.
I'm learning something about my left knee injury. It seems to be aggravated by twisting stress on the knee, as is experienced when I pivot my body while standing on one leg with my foot planted. Also, while it's disappointing that it hurt after Sunday, that was after a few days in a row of running, including two days of hard and/or long forest running, involving leg motion that is less controlled than that in most of the training I do. My knee felt fine after Saturday's race, so I think I can do lots of good training without putting too much stress on it.
On a different note, I'd like to get out paddling in the Bay before I head back to Seattle. I ought to patch the holes in the boat, so I can do this. |
| |
| C • Back to Seattle 2 |
| Running - Road / Track (road) 20:11 [2] 2.68 mi (7:32 / mi) +70m 4:20 / km | |
| ahr:135 max:154 shoes: Brooks Trance 5 - 1 |
| Ran up Murchison, to Sawyer Camp, up trail to the maintenance yard, and back home, going down to Conejo and back to get the run over 20 minutes. After hurting at times throughout the day, my knee just hurt a bit from time to time, especially toward the beginning. I did some pretty full-strided running down some of the hills, and that didn't noticably bother my knee. |
| Strength / Weights (body weight exercises) 16:00 [2] | |
| ahr:95 max:127 shoes: Brooks Trance 5 - 1 |
| 1x 20 seated straight leg raises each leg; 2x 25 push-ups; 2x 30 crunches, 1x 30 back raises, 2x 10 one-legged calf raises each leg; 1x 20 bent leg glut. extensions each leg (on all fours); 1x 20 bent leg hip abduction each leg. The calf raises and crunches felt tough this evening. |
Wednesday Mar 7 |
| Cycling (street O) 38:00 [1]* 5.4 mi (7:01 / mi) +100m 4:08 / km | |
| 12c slept:7.2 shoes: Nike ACG cycling shoes |
| Riding while vetting the Millbrae Street Scramble course. My legs felt tired today, and it was hard to get my heart rate up. My left knee hurt from time to time but never very much, and it didn't seem to get any worse. |
| Cycling (street O) 30:00 [2] 4.5 mi (6:40 / mi) +160m 3:44 / km | |
| max:145 shoes: Nike ACG cycling shoes |
| Less easy riding during vetting. |
| Running - Road / Track (street O) 30:00 [2]* 3.5 mi (8:34 / mi) +60m 5:03 / km | |
| max:137 10c shoes: Brooks Trance 5 - 1 |
| Running around Millbrae vetting the Street Scramble course on foot. My left knee hurt some from time to time, and it may have become a bit more sensitive as the run went on. |
| Running - Road / Track (street O) 21:50 [1] 2.0 mi (10:55 / mi) +15m 6:38 / km | |
| shoes: Brooks Trance 5 - 1 |
| Easier jogging during vetting. |
Tuesday Mar 6 |
| Note | |
| rhr:52 slept:8.2 weight:169lbs |
| RHR in bed at 9 a.m., about an hour after waking. Weight in clothes but no shoes after drinking 1-2 cups water but before breakfast. |
| Calisthenics / Dance (DDR) 35:00 [1] | |
| ahr:100 max:122 shoes: Brooks Trance 5 - 1 |
| Endless light mode with Terry. |
| Cycling (mtb road) 1:03:40 [2]* 12.0 mi (5:18 / mi) +400m 2:59 / km | |
| ahr:119 max:150 spiked:7/7c shoes: Nike ACG cycling shoes |
| Millbrae Street Scramble vetting by bike. Total time out was almost two hours. |
Monday Mar 5 |
| Note | |
| slept:9.5 weight:165lbs (rest day) |
| Not surprisingly, my L knee is stiff and sore today. Sleep time counts napping on the flight back from the BOK/Team meet. Weight was before breakfast with clothes but no shoes. I think I may be slightly dehydrated and am probably still low on stored carbs (which I think take some water with them), too. |
| |
| C • glycogen obligated-water 21 |
Sunday Mar 4 |
| Running - Road / Track warm up/down 4:48 [2] 0.69 mi (6:56 / mi) +10m 4:08 / km | |
| ahr:135 max:157 shoes: VJ Twister (US size 10.5) - 2 |
| Short warm-up before orienteering. |
| Orienteering race (long distance) 43:40 [3]*** 6.1 km (7:10 / km) +165m 6:18 / km | |
| ahr:163 max:171 spiked:9/17c slept:7.5 shoes: VJ Twister (US size 10.5) - 2 |
| BOK/U.S. Team fundraiser day 3, long distance. I started strong but a bit technically shaky, before settling down to a smoother performance. I had a large error on control 12, losing about 2.5-3 minutes, then on the way to #13, I began to bonk, and I proceeded to bonk harder than I ever have before, being reduced to a walk from control 14 in. My arms and legs became tingly, and I got sleepy and a little dizzy. I didn't dare run, because I thought I might faint. Ross ran by and gave me the dregs of his caramel flavored gel. I don't think it helped much, but it tasted good. I kept thinking about how I was bonking hard and that brought to mind the adventure racing company named Bonk Hard Racing. I thought how unpleasant it was to bonk and what a profoundly unappealing name that was. I was pretty disappointed about how my run was ending and thus in a bit of a foul mood.
[Disclaimer: I have nothing against Bonk Hard Racing or their events, which I've never tried but look fun on the website.]
I'm guessing my bonk was caused by some combination of my injury-induced low training volume, few long runs this year, little sleep, a hard run yesterday, starting perhaps a bit too hard, and not eating enough carbs yesterday.
I'm logging this race at three intensity levels: 3, 2, and 1. |
| |
| C • I wondered what might have hap... 4 |
| |
| C • I wondered what might have hap... 1 |
| Orienteering race (long distance) 46:20 [2]*** 6 km (7:43 / km) +180m 6:43 / km | |
| ahr:154 max:160 shoes: VJ Twister (US size 10.5) - 2 |
| Moderate-intensity part of long distance race. |
| Orienteering race (long distance) 25:44 [1]*** 1.7 km (15:08 / km) +65m 12:42 / km | |
| ahr:100 max:130 shoes: VJ Twister (US size 10.5) - 2 |
| Walking after bonking toward the end of the course. |
| |
|
Sunday: Blue M21 - Splits |
Saturday Mar 3 |
| Running - Road / Track warm up/down (mostly road) 9:39 [2] 1.3 mi (7:25 / mi) +25m 4:21 / km | |
| ahr:138 max:160 shoes: Brooks Cascadia (lime green!) |
| Warm-up run before orienteering. |
| Orienteering race (middle distance) 37:45 [3]*** 5.2 km (7:16 / km) +190m 6:08 / km | |
| ahr:165 max:176 spiked:12/17c slept:5.2 shoes: VJ Twister (US size 10.5) - 2 |
| BOK/U.S. Team fundraiser meet, day 2, middle distance WRE. I had a good, steady run, with only a little over 2 minutes of lost time among about 5 controls. I edged out Jon Torrance by one second for the win. I didn't feel like I was running very fast, but I was thinking for most of the time how it was more important to be clean and smooth. |
| |
| C • Actual run distance 2 |
| Running - Terrain warm up/down 10:18 [2] 1.03 mi (10:00 / mi) +25m 5:47 / km | |
| ahr:132 max:150 shoes: Brooks Cascadia (lime green!) |
| Easy warm-down jog, mostly in the forest next to the park entrance road. |
| Running - Trail / Grass (some road, too) 12:00 [2]* 1.33 mi (9:00 / mi) +30m 5:14 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Some jogging between controls during U.S. Trail O Champs. |
| Orienteering (trail O) 1:00:00 [0]*** | |
| spiked:11/14c shoes: Brooks Cascadia (lime green!) |
| U.S. Trail O Champs. As usual, trail O was fun and interesting on the one hand, and frustrating and bingo on the other. One of my wrong answers was on control 3, where there was a decoy unmapped rootstock a few meters from the mapped rootstock. There was really no robust way to determine which rootstock was mapped. One of the controls was correct relative to the unmapped rootstock, so I choose it, thinking that "none of the above" couldn't possibly be the correct choice in such an ambiguous situation. Boy was I wrong!
The second wrong answer was on control 8, where the location along the road of the viewing point depicted on the solution map differs substantially from the result of a pace count from well-defined points on either side along the road. The result was that I had to pick between a control that seemed correct in direction from what I had established as the viewing point to one that seemed correct relative to the contour feature but was way off in direction. Knowing my pace count couldn't be so far off, I picked direction and was wrong.
The third wrong answer on the third and final timed control was my map reading blunder and I deserved to get it wrong.
There were other controls that I was lucky enough to get correct, despite some sloppiness in the mapping or control placement, which might have shaken my confidence on another day.
Is trail O supposed to be bingo, or is it just that it's too labor intensive to actually put on a trail O without significant technical errors? I think the main problem this time was not the course per se--the course was fine--but that the map was lousy, with significant errors of omission, scale and shape. In my opinion, those errors ruined the integrity of the course. I heard that, on at least one of the distance estimation problem controls, the marker that was supposed to be correct was not placed using even pace counting, let alone a measuring tape. It seems to me that in a discipline such as trail O that is all about being rigorously anal, there is no room for imprecision in the mapping or control marker placement (or any other aspect, really). |
| |
|
M21 WRE Blue - Splits |
Friday Mar 2 |
| |
| Event: BOK/US Team Umstead 007
|
| Orienteering (control setting) 45:00 [2]*** 4.5 km (10:00 / km) +125m 8:47 / km | |
| max:158 26c slept:2.5 shoes: Brooks Cascadia (lime green!) |
| Running with a pack while setting controls for the sprint at Umstead. Total time out was a little over 1.5 hours, but lots of that time was spent stopped to place stands, controls, and SI boxes. |
| Running - Terrain (some trail/road, too) 26:00 [2] 2.6 mi (10:00 / mi) +60m 5:48 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Miscellaneous running during the sprint: taking maps to start, checking on start, control pick-up with Bob Turbyfill. |
Thursday Mar 1 |
| Running - Trail / Grass 18:00 [2] 2.25 mi (7:59 / mi) +55m 4:37 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Bits of running while mapping for the sprint at Umstead. |