Thursday May 31 |
 | Note | |
| slept:2.0 (rest day) |
| Too much work and packing to travel for SFND, so no training. |
Wednesday May 30 |
| Orienteering tempo (sprint) 9:40 [3]*** 1.8 km (5:22 / km) +20m 5:05 / km | |
| ahr:138 max:164 11c shoes: Brooks Cascadia (lime green!) |
| Course 3 at Robinswood Park at threshold intensity. |
| Orienteering tempo (sprint) 9:32 [3]*** 1.8 km (5:18 / km) +20m 5:01 / km | |
| ahr:157 max:166 12c shoes: Brooks Cascadia (lime green!) |
| After 2.4 minutes rest, course 2 at Robinswood Park at threshold intensity. |
| Orienteering warm up/down (control pick-up) 7:04 [2]*** 1.09 km (6:30 / km) +6m 6:20 / km | |
| ahr:121 max:142 4c shoes: Brooks Cascadia (lime green!) |
| Control pick-up at Robinswood Park. |
Tuesday May 29 |
| Running - Terrain (mostly grass) 1:21:53 [2] 9.4 mi (8:43 / mi) +350m 4:51 / km | |
| ahr:149 max:164 slept:5.5 shoes: Brooks Trance 5 - 1 |
| Ran out and back along the Beacon Rige powerline greenbelt. There is now a recently-built paved path, the Chief Sealth Trail, meandering a few miles along the greenbelt. I didn't use it, though, because I mostly ran in the unmowed grass (mostly shin to knee high, but some mowed and some spots up to my chin) on either side. Another recently added (manmade) feature is a bunch of usually oblong mounds along the side of the trail, and I ran up and down many of them.
My legs felt pretty good starting out, but the heat, hills and rough grass soon got the better of me, and I was pretty tired by the time I turned around.
The hot weather had me sweating profusely even before the run, while I was changing into my running clothes. It also boosted my running heart rate at least 5 beats per minute, I'm sure. My left achilles hurt a little right at the beginning of the run, but it didn't bother me the rest of the way.
I'm suspicious of the climb figure reported on my watch, because it was on 15-second sampling, and I bet it missed or filtered out a lot of the small (5-15 foot) ups and downs. I inflated it a bit, but the climb may have been more. Here's my approximate route. The actual route was more convoluted (~10% longer?), because of my zig-zagging back and forth across the greenbelt. Mount Rainier was clearly visible right in front of me on my way southbound, and there were some pretty spring flowers: purple and white clover and yellow buttercups--go Bulldogs! Go Huskies! (My HS and college alma maters, Garfield (colors purple and white) and U of Washington (colors purple and gold).) |
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| C • Jelly Beans 1 |
| Walking 30:00 [1] 0 mi ( / mi) +120m 50:00 / km | |
| shoes: Brooks Trance 5 - 1 |
| More intense stints of walking while BEAST course scouting. |
Monday May 28 |
| Note | |
| (rest day) |
| Did several hours of mapping and course checking at Marymoor Park in the evening, which was tiring for my legs. |
Sunday May 27 |
| Cycling (mtb road) 26:40 [2]* 5.33 mi (4:59 / mi) +95m 2:57 / km | |
| ahr:125 max:155 slept:7.9 shoes: Nike ACG cycling shoes |
| BEAST course scouting. My legs are tired today, probably from last night's hills. |
| Cycling (mtb road) 42:20 [2]* 8.47 mi (4:59 / mi) +150m 2:57 / km | |
| ahr:120 max:147 shoes: Nike ACG cycling shoes |
| Another (late evening) session of BEAST course scouting. |
Saturday May 26 |
| Note | |
| slept:5.3 |
| Gig Harbor Street Scramble was huge today--probably 550+ people. I was busy essentially non-stop at the computer from 8:30-1:00. |
| Running - Road / Track warm up/down (road) 27:21 [2] 3.22 mi (8:30 / mi) +70m 4:57 / km | |
| ahr:125 shoes: Brooks Trance 5 - 1 |
| Ran to Woodland, ran 4 x 50th St. hill (logged separately) to utility pole near soap box track, with jogging back recovery, and ran home. |
| Running - Trail / Grass hills (gravel path) 1:34 [5] 0.32 mi (4:54 / mi) +40m 2:11 / km | |
| max:159 shoes: Brooks Trance 5 - 1 |
| 4 x ~129m hills. Times were 25, 23, 23, 23 seconds. |
Friday May 25 |
| Running - Trail / Grass 50:40 [2] 6.8 mi (7:27 / mi) +50m 4:32 / km | |
| ahr:139 max:151 shoes: Brooks Cascadia (lime green!) |
| Ran from the bottom of Ravenna Park, to Green Lake, around, and back, mostly on grass and trail. |
| Running - Road / Track 45:40 [2] 5.44 mi (8:23 / mi) +105m 4:55 / km | |
| ahr:133 max:146 shoes: Brooks Trance 5 - 1 |
| Ran home from the office with a pack. |
Thursday May 24 |
| Running - Road / Track 14:40 [1] 1.68 mi (8:44 / mi) +35m 5:06 / km | |
| ahr:106 max:130 shoes: Brooks Trance 5 - 1 |
| A bit of running while mapping at Volunteer Park? |
Wednesday May 23 |
| Orienteering (middlish) 44:55 [2]*** 6.2 km (7:15 / km) +65m 6:53 / km | |
| ahr:136 max:154 20c shoes: Brooks Cascadia (lime green!) |
| 6.2 km practice course in and around Magnuson Park. |
Monday May 21 |
| Running - Trail / Grass warm up/down 14:00  1.71 mi (8:09 / mi) +40m 4:44 / km | |
| ahr:128 max:152 shoes: Brooks Trance 5 - 1 |
| Warm-up run before Sage Stomp sprint orienteering at Dewdrop. |
| Orienteering race (sprint) 13:21  2.6 km (5:08 / km) +65m 4:34 / km | |
| ahr:163 max:171 17c shoes: VJ Twister (US size 10.5) - 2 |
| First of two Sage Stomp sprints at Dew Drop. I made a few mistakes, including one where I was very confused about exactly where I was, despite being in a very good visibility area with lots of large, recognizable features--weird. The course was fun. The course distance is a guess. |
| Running - Trail / Grass warm up/down 9:45  1.08 mi (9:00 / mi) +70m 4:40 / km | |
| ahr:128 max:148 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up before second sprint course. |
| Orienteering race (sprint) 11:14  2.3 km (4:53 / km) +65m 4:17 / km | |
| ahr:168 max:176 12c shoes: VJ Twister (US size 10.5) - 2 |
| Second sprint course at Dewdrop. I pushed quite hard and had a pretty good run, with just a few hesitations or small misses. |
| Running - Terrain warm up/down 8:45  +33m | |
| ahr:122 max:139 shoes: Brooks Trance 5 - 1 |
| Warm-down jog in the terrain after orienteering. |
Sunday May 20 |
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| Event: Sage - 6 Hr. Rogaine
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| Orienteering race (score O) 2:48:35 [2]*** 18.5 km (9:07 / km) +930m 7:17 / km | |
| ahr:142 max:160 30c shoes: Brooks Cascadia (lime green!) |
| Sage Stomp 6-hour Rogaine at Six Mile Lake. Alar Ruutopold and I navigated and paced ourselves well, cleaned the course and won. I towed him on most of the bigger hills. |
Saturday May 19 |
| Running - Road / Track warm up/down (dirt road) 9:50 [2] 1.4 mi (7:00 / mi) +40m 4:00 / km | |
| ahr:142 max:152 shoes: Brooks Trance 5 - 1 |
| Warm-up run along the road for orienteering at Red Plateau. |
| Orienteering race (middle distance) 41:47  +220m | |
| ahr:158 max:169 18c shoes: VJ Twister (US size 10.5) - 2 |
| Sage Stomp middle distance at Red Plateau. It was a good run, with just one medium-size mistake. I felt like I could have run faster, but I wasn't sure I'd be able to stay in control in the vague or complex parts of the terrain. |
| Running - Road / Track warm up/down 8:00  0.83 mi (9:39 / mi) +20m 5:35 / km | |
| ahr:119 max:136 shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-down jog after orienteering. |
Friday May 18 |
| Running - Road / Track (some grass, too) 22:15 [2] 2.7 mi (8:14 / mi) +45m 4:52 / km | |
| ahr:130 max:150 slept:7.5 shoes: Brooks Trance 5 - 1 |
| Late night run around the neighborhood, through Good Shepherd to Wallingford, around the Hamilton block for old time's sake, then back home via GS again.
I've had some twingyness behind my knees--especially the right one--yesterday and today. I don't know if it's from running or from stretching or from something else I'm not thinking of. It's similar to but not the same as my long-standing left knee injury, which seems to be doing absolutely fabulous. If I ran with regular form and not too fast or with too much leg extension, then there was no pain, but if I overextended my knee joint (especially the right), I'd get a zing of mild-to-moderate pain, which felt like the plucking of a string (tendon/ligament?) I hope it's okay this weekend at Sage Stomp. |
Wednesday May 16 |
| Running - Road / Track (some grass, too) 1:19:55 [2] 10.31 mi (7:45 / mi) +140m 4:37 / km | |
| ahr:139 max:156 slept:9.0 shoes: Brooks Trance 5 - 1 |
| Ran down to Green Lake and back up with Maddy (25:10, 3 miles), then ran N to the lake, down Ravenna and through Ravenna Park, along the BGT to Meridian, and North home via Good Shepherd. My route.
Both knees hurt some: my left (rear medial hamstring tendon attachment--the injury) to start with, then both knees (rear lateral hamstring tendon). Toward the end of the run, the knees hurt less and my right hamstring muscle felt sore/crampy. Wow--either my legs are really screwed up, or it's just training increase pains. I prefer to believe the latter, but either way, the run wasn't a lot of fun. I did some stretching when I got home. |
Monday May 14 |
| Running - Road / Track (some trail, too) 37:52 [2] 5.0 mi (7:33 / mi) +140m 4:20 / km | |
| ahr:146 max:161 shoes: Brooks Trance 5 - 1 |
| In Millbrae: Ran out the Sawyer Camp N. extension and back. My legs felt good, although I had some knee/hamstring pain toward the end as my legs fatigued. |
Sunday May 13 |
| Calisthenics / Dance (dancing) 20:00 [1] | |
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| Dancing at Nick and Deena's wedding. In a departure from my usual ways, I tried to keep the intensity down, so as not to drench my clothes with sweat. Mission accomplished! I danced for longer than 20 minutes, but much of it was sub-training intensity. |
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| C • Dancing 3 |
Saturday May 12 |
| |
| Event: Mind Over Mountain
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| Orienteering race (score-O) 1:07:17 [2]*** 6 km (11:13 / km) +350m 8:41 / km | |
| spiked:11/18c slept:9.3 shoes: VJ Twister (US size 10.5) - 2 |
| Score-O at Lord Hill Park. There were lots of nettles and thick areas, of course, but also some surprisingly runnable (or at least joggable) woods. The area is pretty nice, overall, and the map could benefit from a lot of work, starting with a lidar base map, preferably. I lost maybe 12-15 minutes, mostly in three big chunks. The first time was totally my fault for trying to go straight through an unmapped area (hey--it was white!) rather than taking the trail around. The second time was totally the result of the map being weak, mostly because a mapped trail wasn't really there, but also the contours were extremely approximate, as was the placement of the control feature. The third time was a combination of my stupidity and the map being weak.
I noticed myself being sort of sloppy, since the map was sloppy ("why read the map when it's wrong?"). This is bad practice, and I'll have to watch out for it. I had a nice time in the forest, though, and it made a good training run, the first half of a long session. I didn't try too hard to come back within the 60 minute time limit, and indeed I lost 1/3 of my points. I think the course may have been just barely cleanable with a (miracle) clean run, if I were in good shape.
My knee hurt a few times when I stumbled, but otherwise it was pretty good and didn't hurt at the end of the run. |
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| C • approximate controls 2 |
| Orienteering (control pick-up) 1:01:37 [2]*** 4.4 km (14:00 / km) +270m 10:43 / km | |
| 12c shoes: Brooks Cascadia (lime green!) |
| I picked up six controls, including the farthest away 3, so I got a good run in. I also visited some controls at the end of my run that I didn't visit during the score-O, in order to lengthen the total running time today to over 2 hours.
My knees (mostly the left, but the right, too) and hamstrings felt fatigued and sort of doughy at the end of the run. I'll need to do some stengthening and stretching to get them into good terrain running shape. I did a few minutes of stretching before I drove home. |
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| C • mapping 2 |
| Note | |
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| I bruised my left heel (on a rock?) during the orienteering. |
Friday May 11 |
| Note | |
| slept:3.0 (rest day) |
| I had planned to go for a 1/2 hour paddle and a 1/2 hour run, but I was tired and ended up doing neither. The good night's sleep on Friday night was nice, though. |
Thursday May 10 |
| Note | |
| (rest day) |
| |
Wednesday May 9 |
| Orienteering (control setting) 1:05:00 [2]*** 9.29 km (7:00 / km) +250m 6:10 / km | |
| ahr:141 max:160 8c slept:4.5 shoes: Brooks Cascadia (lime green!) |
| Running while placing controls for BEAST race #2. My legs were profoundly tired, and my knee hurt some. It may no longer be as sensitive to aggravation, but it's not recovering either. I'll have to build up my training carefully. |
| Walking (control pick-up) 46:00 [1] 3.41 mi (13:29 / mi) +210m 7:02 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Picked up controls after BEAST. My legs were even more tired than before, and I was really sleepy, too. I finished a bit after 2:30 a.m. I mostly walked with Maddy but jogged a bit, too. Time out was somewhat longer, but I'm not logging most of the downhills and other sub-aerobic parts. |
Tuesday May 8 |
| Cycling (mtb road) 21:41 [2] 5.41 mi (3:59 / mi) +25m 2:27 / km | |
| ahr:131 max:154 slept:8.6 shoes: Nike ACG cycling shoes |
| Rode to the office via Ravenna Park and the Burke-Gilman Trail (for the first time from this house). My knee was still a bit (more) sore from the weekend (than it had been on Friday morning, before racing), and my legs felt tired, which makes a lot of sense, given that Sunday was the first day in many, many weeks (months?) that I had accrued five days in a row of running...including three races. |
| Cycling (mtb road) 27:09 [2] 4.57 mi (5:55 / mi) +185m 3:17 / km | |
| ahr:126 max:149 shoes: Nike ACG cycling shoes |
| (Hilly) ride home via 65th St, with a short detour to pick up my stuff from the Norheim's place. |
Monday May 7 |
| Note | |
| (rest day) |
| |
Sunday May 6 |
| Running - Trail / Grass warm up/down 7:00 [2] 0.91 mi (7:41 / mi) +20m 4:28 / km | |
| ahr:135 max:151 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up for orienteering at Pontiac Lake. |
| Orienteering race (long distance) 1:44:59 [2]*** 12.89 km (8:09 / km) +385m 7:05 / km | |
| ahr:158 max:170 25c slept:6.0 shoes: VJ Twister (US size 10.5) - 2 |
| U.S. Team Trials long distance race at Pontiac Lake Recreation Area. I made a large (3 minute) mistake on the third control then had a pretty good run for the rest of the course, although my legs were gradually fading for the last 40 minutes or so. Fortunately, I avoided any profound bonking of the kind I experienced at the Umstead (North Carolina) meet in early March. My map handling and reading technique had some noticable clumsiness and inefficiency, which probably cost me a 1-2% slowdown over the course.
Nick Duca won in 95:xx. Wyatt Riley was the top Team Trials runner. Wyatt caught me (3 minutes) at control #3, I pulled away from him, then he caught me again around #9 before pulling away at #14, where I made a nearly 1-minute hesitation. I didn't see him for the rest of the course (after a glimpse coming into #15), and he finished about 1:20 before me. |
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Day 3: Blue - Splits |
Saturday May 5 |
| Running - Road / Track warm up/down (some trail, too) 6:40 [2] 0.89 mi (7:29 / mi) +45m 4:01 / km | |
| ahr:140 max:160 slept:7.8 shoes: VJ Twister (US size 10.5) - 2 |
| Brief warm-up for U.S. Team Trials middle distance race. My knee hurts a little while running, but barely (if at all) more than yesterday. |
| Orienteering race (middle distance) 41:13 [3]*** 5.54 km (7:26 / km) +160m 6:30 / km | |
| ahr:161 max:173 16c shoes: VJ Twister (US size 10.5) - 2 |
| Team Trials middle distance race. Cautious and clean run. |
| Running - Road / Track warm up/down 5:44 [1] 0.48 mi (11:57 / mi) | |
| ahr:112 max:128 shoes: VJ Twister (US size 10.5) - 2 |
| Very easy jogging back to the car, a long time after finishing. |
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Day 2: Blue/Green - Splits |
Friday May 4 |
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| Event: US Team Trials
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| Running - Trail / Grass warm up/down (mostly trail) 14:00 [2] 1.91 mi (7:19 / mi) +20m 4:25 / km | |
| ahr:138 max:159 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up run before U.S. Team Trials sprint race. I felt fairly good. |
| Orienteering race (sprint) 14:52 [4]*** 2.9 km (5:08 / km) +50m 4:43 / km | |
| ahr:166 max:179 13c slept:4.5 shoes: VJ Twister (US size 10.5) - 2 |
| Team Trials sprint race. I had a pretty good run, with just some small time losses due to hesitations or poor micro-routes here and there. I was happy with how fast I was able to run, given my recent lack of training. It was noticably slower than I would normally go, and I sort of hit the wall about 60% if the way around, but it was enough for a decent result. |
| Running - Trail / Grass warm up/down 5:15 [1] 0.48 mi (10:56 / mi) +6m 6:33 / km | |
| ahr:104 max:111 shoes: Brooks Cascadia (lime green!) |
| Brief, easy warm-down jog. |
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Sprint TT (Red/Blue) - Splits |
Thursday May 3 |
| Cycling (mtb roads and trails) 1:06:15  9.81 mi (6:45 / mi) +240m 3:54 / km | |
| ahr:119 max:147 6c shoes: Nike ACG cycling shoes |
| BEAST course scouting at Grand Ridge. Lots of stops for mapping and control scouting. Distance and # of controls are a guess. |
| Orienteering (course scouting) 1:06:11 9.45 km (7:00 / km) +270m 6:08 / km | |
| ahr:124 max:152 8c shoes: Brooks Trance 5 - 1 |
| BEAST course scouting at Issaquah. Distance, shoes and # of controls are a guess. |
Wednesday May 2 |
| Orienteering (course scouting) 50:05 [2]** 6.26 km (8:00 / km) +160m 7:06 / km | |
| ahr:127 max:153 13c shoes: Brooks Cascadia (lime green!) |
| BEAST orienteering and trekking course scouting. Distance, shoes and number of controls are a guess. |
Tuesday May 1 |
| Paddling / Rowing (kayaking) 33:45 [2] 2.81 mi (11:59 / mi) | |
| ahr:127 max:147 |
| Paddle at Magnuson, I think. Distance is a guess. |