Training Archive: eboneIn the 31 days ending 2007-07-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | ||||||||||||||||||||||||||||||||||||||||||
Tuesday Jul 31 | ||
| Note | |
| slept:4.0 | ||
| Cycling (mtb roads and trails) 1:16:00 | |
| ahr:116 max:145 12c shoes: Nike ACG cycling shoes | ||
| BEAST course vetting and making map corrections in Pioneer and Island Crest Parks and on the streets of Mercer Island. It was a fun ride and made me glad to be out biking. | ||
| Running - Road / Track warm up/down 8:41 | |
| ahr:116 max:147 shoes: Brooks Cascadia (lime green!) | ||
| Jogging to and from the start/finish of the BEAST orienteering course at Luther Burbank Park. | ||
| Orienteering (test running) 17:58 [2]*** 2.8 km (6:25 / km) +55m 5:51 / km | |
| ahr:137 max:149 11c shoes: Brooks Cascadia (lime green!) | ||
| Test ran course 3 (for BEAST and the Samm. O meet) at Luther Burbank Park. My legs felt sort of slow and lazy, but I willed myself to move at a decent pace anyway. | ||
| Running - Road / Track warm up/down 1:06:00 [2] 8.8 mi (7:30 / mi) +130m 4:27 / km | |
| ahr:133 max:147 shoes: Brooks Cascadia (lime green!) | ||
| Run from the office to my new dwelling in Lake City. It took 32:11, which means a very reasonable hour running commute. I then ran to the Nathan Hale HS track (7:59) for some form drills (with a few minutes jogging recovery in between) and 5 x 300m intervals with 2-minute easy walking recovery (logged separately). My legs felt pretty good this evening, although my hamstrings began to tie up a little over 100m into all but the first rep. After the intervals, I ran back to the office (23:39).
I was hallucinating quite a bit during this run--seeing lots of phantom lines at different angles, as if I were about to run into clotheslines--presumably from my recent sleep deprivation. | ||
| Calisthenics / Dance (form drills) 2:04 [5] 0.24 mi (8:30 / mi) +0m 5:17 / km | |
| shoes: Brooks Cascadia (lime green!) | ||
| 6 short reps of form drills before intervals at the track: butt kicks, high knees, skipping, grapevine, bounding, backwards running. | ||
| Running - Road / Track intervals (track) 4:31 [4] 0.93 mi (4:51 / mi) +0m 3:01 / km | |
| max:161 shoes: Brooks Cascadia (lime green!) | ||
| 5 x 300m w/ 2 min. rest: 58.0, 52.9, 53.8, 53.5, 53.1. The first one felt fast, and I was surprised that I had run so slowly, so I notched up the effort level a bit on the second one and went faster than I intended (54 was my target). | ||
Monday Jul 30 | ||
| Running - Trail / Grass (some road, too) 47:20 [2] 6.5 mi (7:16 / mi) +60m 4:24 / km | |
| ahr:148 max:162 shoes: Brooks Cascadia (lime green!) | ||
| Ran from Terry's along Ravenna Blvd. to Green Lake, around the lake, and back, making a loop through Ravenna Park. My legs felt pretty strong and bouncy--although not too fast--so my stride was fairly long and felt good. | ||
| Orienteering (vetting?) 14:40 [1]*** 1.63 km (9:00 / km) +20m 8:29 / km | |
| ahr:106 max:130 10c shoes: Brooks Trance 5 - 1 | ||
| BEAST course vetting at Luther Burbank Park? | ||
Saturday Jul 28 | ||
| Note | |
| slept:9.5 (rest day) | ||
| I thought I might do a bit of training today, but I decided it was more important to rest and sleep. | ||
Friday Jul 27 | ||
| Orienteering (control hanging) 21:00 [2]*** 3 km (7:00 / km) | |
| 16c slept:1.0 shoes: Brooks Cascadia (lime green!) | ||
| Setting controls for a private orienteering event at Magnuson Park: 2 score O courses and Rubber Chicken orienteering, using the orca (former submarine) fin sculpture garden. | ||
| Orienteering (control pick-up) 39:00 [1]*** 4.88 km (8:00 / km) +20m 7:50 / km | |
| 30c shoes: Brooks Cascadia (lime green!) | ||
| Easy jogging to pick up controls at Magnuson Park in the afternoon. | ||
Thursday Jul 26 | ||
| Running - Trail / Grass (some road, too) 21:30 [2] 2.7 mi (7:57 / mi) +25m 4:49 / km | |
| ahr:128 max:143 slept:6.0 shoes: Brooks Cascadia (lime green!) | ||
| Ran from the office, Southwest to the BGT, to the Princeton St. Bridge, and back [route]. My legs felt pretty dead at first but better on the return trip, when my turnover picked up and I felt pretty good. | ||
Wednesday Jul 25 | ||
| Orienteering (course checking) 30:30 [2]*** 5.08 km (6:00 / km) +20m 5:53 / km | |
| ahr:125 max:159 18c slept:7.4 shoes: Brooks Cascadia (lime green!) | ||
| Vetting for Friday's O event at Magnuson Park. My left hamstring was somewhat sore before I started. My legs felt sort of snappy after a few minutes of running, although they felt fatigued at the same time. | ||
| Running - Road / Track warm up/down 3:00 [2] 0.35 mi (8:30 / mi) +3m 5:09 / km | |
| shoes: Nike Zoom Waffle - Husky color | ||
| A bit of jogging at West Seattle Stadium before running the 10,000m at the all-comers meet. | ||
| Running - Road / Track race (track) 34:46 [4] 6.21 mi (5:36 / mi) +0m 3:29 / km vdot: 61.2 | |
| ahr:168 max:178 shoes: Nike Zoom Waffle - Husky color | ||
| 10,000m run at all-comers meet at West Seattle Stadium. My original goal was to run around 34:30, but given that my legs are still feeling significant training fatigue, I wasn't sure how it would go or if I would even finish. I felt tired after 2 miles, and the next 2 miles were slower, before I picked it up a notch and felt quite a bit better for a few laps. I had discomfort at both ends of my digestive tract, including a stomach full of carrots and cabbage, which apparently turned into a big ball of coleslaw rather than digesting after I munched on them hours earlier while at my desk. I didn't push myself to get the best time possible, because I would not be close to my PR, anyway, my abdominal and calf muscles were fatiguing just to go 10k, and I just wanted to test my fitness.
Lap times and avg/max heart rates: 82.3 136/159, 83.5 160/162, 80.7 163/165, 84.8 165/166, 83.1 166/167, 83.3 168/169, 83.0 168/169, 83.2 168/169, 83.8 168/169, 83.0 169/170, 83.9 169/170, 83.9 169/170, 84.6 170/171, 85.3 169/170, 85.4 169/170, 85.1 169/170, 85.0 170/172, 83.7 171/172, 83.2 172/172, 83.2 172/173, 84.0 172/174, 83.6 173/173, 85.7 172/173, 82.4 173/174, 76.1 176/178 1600s: 5:31.3, 5:32.6, 5:34.6, 5:40.4, 5:35.1, 5:35.7 5k splits: 17:21, 17:25 | ||
| C • do you show up late to the sta... 5 | ||
| Running - Road / Track warm up/down (track) 8:56 [2] 1.05 mi (8:30 / mi) +0m 5:17 / km | |
| ahr:126 max:135 shoes: Brooks Cascadia (lime green!) | ||
| Warm-down jogging with Trisha Steidl. | ||
| Orienteering (course checking / mapping) 23:30 [1]*** 2.9 km (8:06 / km) +6m 8:01 / km | |
| ahr:108 max:130 12c shoes: Brooks Cascadia (lime green!) | ||
| Late night vetting for Friday at Magnuson Park. I ran slowly--a second warm-down jog. | ||
Tuesday Jul 24 | ||
| Running - Road / Track (some trail, too) 29:05 [2] 2.97 mi (9:47 / mi) +105m 5:29 / km | |
| ahr:120 max:140 slept:7.0 shoes: Brooks Cascadia (lime green!) | ||
| Easy run from Terry's to Ravenna, back and forth in the park a bit, and back. I took the measuring wheel to measure my interval course from Saturday's workout. My estimate of a bit over 900m turned out to be pretty good: it was 907m. My legs felt somewhat tired and were stiff for the first half of the run. Again, my heart rate stayed quite low unless I made a concerted effort to increase my speed. | ||
Monday Jul 23 | ||
| Walking (hiking) 25:00 | |
| shoes: Brooks Cascadia (lime green!) | ||
| Hiking with Warren and Liam at Twin Falls State Park. Liam hitched a ride on my backpack strap up some of the hills. The boys lead me through some bouldering along the river. It was a fun outing. | ||
| Walking (mapping / course planning) 20:00 [1]* 1.25 mi (15:59 / mi) +50m 8:51 / km | |
| 10c (rest day) shoes: Brooks Cascadia (lime green!) | ||
| Brisk/uphill walking while BEAST course scouting. This was supposed to be an off day, but the several hours on my feet made my legs feel tired by the time I called it a day at 10:30-ish PM. | ||
Sunday Jul 22 | ||
| Running - Trail / Grass (some road, too) 1:32:27 | |
| ahr:123 slept:4.5 shoes: Brooks Trance 5 - 1 | ||
| Late night easy recovery run, from Gilman Ave W and 23rd Ave W, mostly in Discovery Park, where I did an outer loop, ran out and back along the beach for 9 minutes (would've liked to do more, but the tide was sort of high, so the beach was wet and narrow--and it was dark), then did another small loop in the Western part of the park. It was misting or drizzling lightly for all or most of the run--harder at the end--and the clouds were at ground level atop the bluff, so I couldn't see the water...but I could hear the fog horn.
My heart rate was unusually low for most of the run, maybe because of the time of day (wee hours of night) or maybe because I'm tired from yesterday's intervals. | ||
Saturday Jul 21 | ||
| Event: Seattle Night and Day Challenge | ||
| Running - Trail / Grass warm up/down 40:49 [2] 5.44 mi (7:30 / mi) +70m 4:29 / km | |
| ahr:143 max:158 slept:8.0 shoes: Brooks Trance 5 - 1 | ||
| 19:29 warm-up and 21:20 warm-down runs before and after intervals at Ravenna Park. My legs felt a bit sluggish warming up, but I kept a fairly brisk pace, anyway. | ||
| Running - Trail / Grass intervals 13:09 [4] 2.25 mi (5:50 / mi) +110m 3:09 / km | |
| ahr:162 max:175 shoes: Brooks Trance 5 - 1 | ||
| Ran 4 x about 900meters, with 2:30 walking rest, on the trails and grass at Ravenna Park. I picked an out-and-back route from the NE corner of the lower tennis courts. The profile of each hard run was mild/moderately up, fairly steeply (by cross country, not orienteering standards) down, flat for ~30 meters (to make it to a well-defined point: the bridge), then back. The idea was to simulate the long and relay terrain for WOC in Ukraine: flat-to-rolling punctuated by crossings of steep reentrants. My goal was to keep my speed and effort up the whole way, but especially after climbing back up the steep slope, when I made an effort to regain my leg turnover as quickly as possible.
My legs continued to feel somewhat sluggish, as they had during the warm-up, but I think my intensity level was pretty high anyway, because I pushed hard and felt the burn. I felt like I could have managed a couple more reps at about the same speed, but since my legs have been on the tired side lately, I decided to play it safe and stop at four. Times and avg/max heart rates: 3:23 159/167, 3:17 159/170, 3:15 162/173, 3:14 164/175 | ||
| C • Ukraine long and relays 12 | ||
Friday Jul 20 | ||
| Orienteering (middle-ish) 40:28 [2]*** 6.5 km (6:14 / km) +82m 5:51 / km | |
| ahr:132 max:150 19c slept:5.4 shoes: Brooks Cascadia (lime green!) | ||
| Ran a modified version of the practice course I've run a few times before at Magnuson. It rained a lot earlier in the day, so the tall grass was very wet, and I cut out a few controls in grassy/bushy areas and added a few in paved or mowed areas.
I tried to keep a brisk map reading and running pace, because I've been doing too much slow training lately. This worked okay, because I was in a pretty quick-thinking mode. My legs felt sort of stiff and tired at first but felt better after a few minutes. | ||
| C • I almost emailed you yesterday... 5 | ||
Thursday Jul 19 | ||
| Orienteering (map run) 54:00 [1]*** 5.4 km (10:00 / km) +105m 9:07 / km | |
| ahr:98 max:125 6c slept:7.8 shoes: Brooks Cascadia (lime green!) | ||
| After the Cascade OC board meeting, I went for a run in the dark at Lynndale Park. My Black Diamond Gemini could probably use fresh batteries, since it was brighter in LED than incandescent mode--not a great night-O light. Consequently, the run was very easy, which is probably good for a recovery day. Anyway, I ran an old course and then just picked places to go on the map. It was tough to keep up with the map reading without running into something in the dark in this complex terrain. | ||
Wednesday Jul 18 | ||
| Running - Road / Track (some gravel) 1:02:00 | |
| ahr:132 max:158 slept:9.0 shoes: Brooks Cascadia (lime green!) | ||
| Ran from Tavona to the locks, across and back, running along the gravel or dirt of the railroad corridor for part of the way. I did 4 x 15+ second fast strides (100+ cycles/minute), w/1 minute recovery toward the end of the run. The run generally felt okay but not great. I took along the Trollhaugen O map with a course I drew and figured out the route choices and visualized the terrain. It took a lot of mental effort to do this, and my tendency is to slow down while I'm reading the map, so I made an effort to keep my heart rate at or over 130 bpm while I was map reading..
The first thing I noticed when I got out the door with the map is that I automatically tried to find where I was on the map and orient it. Nice that this is an automatic response, but in this case it was frustrated by the map I had being of somewhere else. I wonder if it wouldn't have been better training to follow my route on a street or USGS map. | ||
| Running - Road / Track warm up/down (some trail, too) 10:50 [2] 1.49 mi (7:14 / mi) +13m 4:23 / km | |
| ahr:145 max:158 shoes: Brooks Trance 5 - 1 | ||
| Warm-up run through Hartman Park and environs before 3000m run at Redmond HS. | ||
| Running - Road / Track race (track) 9:52 [4] 1.86 mi (5:18 / mi) +0m 3:18 / km vdot: 59.6 | |
| ahr:169 max:178 shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran the 3k at the CNW all-comers track meet. I hadn't felt great during the warm-up, with some doughiness and fatigue in my legs, so I wasn't sure how it would go. I figured I would probably run between 9:40 and 10:00. I was planning to go out just under 80 sec./lap for the first mile, then see how much I had in the tank and try to finish a bit faster.
There was a pretty big field (25-30 runners?), with a bunch of guys running around my time. At the start, I immediately settled in just behind the leaders, who lead through a slowish first lap, which nonetheless felt tough--ugh, not my day. I thought I might not even run 10 minutes. The pack then upped the pace, and I stuck with it for the next three laps, with increasing effort, before my legs abruptly went flat. All I could manage for the rest of the run were 80 second laps, and I got passed by one or two runners, ending up 5th place after a couple rabbits dropped. My run ended up looking like a step function, but getting slower rather than faster. On the plus side, my slow(er) pace after dying was still pretty good, and the run on the whole is not bad, considering my legs being tired going in. Also, wearing O shoes rather than Waffle Racers accounts for a few seconds. It will be interesting to see how the 10k goes next week. 34.5ish would be nice. Splits and avg/max heart rates: 81.3 146/166 77.0 169/172 77.8 172/173 77.9 173/174 = 5:14 1600m 80.1 174/175 80.1 174/174 80.1 174/175 37.3 176/178 = 9:51.6 3000m | ||
| Running - Trail / Grass warm up/down 43:15 [2] 5.1 mi (8:28 / mi) +135m 4:52 / km | |
| ahr:138 max:152 shoes: Brooks Trance 5 - 1 | ||
| Warm-down run after track meet: down neighborhood trails to Puget Power Trail, along PPT to Sammamish River Trail, a few hundred meters along the grassy margin, and back (up the hill) the same way. 20:32 out and 22:43 back. Running an easy pace felt pretty good after 15 minutes or so. | ||
Tuesday Jul 17 | ||
| Note | |
| slept:8.0 (rest day) | ||
| Another good night's sleep. I'm feeling almost normal, again, after all the short night's of sleep last week.
I meant to do some easy training, but didn't get around to it until I was already falling asleep, so I aborted. That's okay, since I'm still tired from the weekend. | ||
Monday Jul 16 | ||
| Note | |
| rhr:48 slept:8.0 weight:166lbs (rest day) | ||
| Planned off day. My legs are tired, but only slightly sore. I scored a few more tasty early blackberries today while doing more SND vetting. I wondered what was different about the ripe berries that set them apart from all the green ones in each cluster, then I noticed that the early ripe ones were always the ones right at the end of the vine. | ||
Sunday Jul 15 | ||
| Running - Road / Track (some grass & path) 1:41:55 | |
| ahr:125 max:150 13c slept:7.0 shoes: Brooks Trance 5 - 1 | ||
| Running while vetting for Seattle Night & Day Challenge. I visited 13 controls, plus made a few more when I came across interesting spots. My right hip hurt some for the first 20 minutes or so, but it felt fine the rest of the time. Also, my right knee/lower quads continued to have the same twingy pain it has had for a few days; it feels like a tendon or ligament or some other strand of something that's getting pinched occasionally.
I was pretty tired from yesterday, and it was hard to get going after the sometimes lengthy stops, because my legs would stiffen, and I would get sleepy. My total time out was nearly 4 hours, although a bit of that was doddling/tourism. | ||
Saturday Jul 14 | ||
| Event: Cougar Mtn. Trail Run Series 10-mile run | ||
| Cycling (mtb dirt road) 2:05:00 | |
| ahr:137 max:167 spiked:3/4c slept:7.0 shoes: Nike ACG cycling shoes | ||
| Mountain bike ride with Peteris to pick up some of the TRIOBA 12 Hour AR bike course. I didn't read the map carefully enough to see where the first checkpoint was located (the checkpoint markings were hard to see in the print), so we went too far and--worse--too high up the hill and had to go back to get it. There was a ~25 minute uphill bike-whack through thick second growth forest; that was pretty unpleasant, but it was a good full-body workout, and my arms got tired from holding my bike over my head or pushing it through sapling branches. Our total riding time was 2:22, but we mostly coasted back down the hill, so I'm not counting that as training. | ||
| Orienteering (map run) 1:43:20 | |
| ahr:145 max:169 3c shoes: VJ Twister (US size 10.5) - 2 | ||
| Map run at Trollhaugen, finishing at late dusk. I made two loops from the gravel pit to the East side of the map, running off trails and roads as much as practical without going through areas of super nasty vegetation. I picked up a couple of the TRIOBA 12 Hour trekking checkpoints during my first loop.
The run was mostly easy, but I put in a couple medium-pace (approx. long distance race pace) surges during my second loop, the first back and forth over a hill with white-ish forest and the second (after 9:41 easy running) on the Iron Horse (rail) Trail. The times and avg/max HRs were: 7:03 162/169 and 7:46 161/168 (6:10/mi pace +5-10 m climb for second interval). The logged distance is the smoothed actual route distance, which does not account for all the weaving and zig-zagging. (Much of the forest at Trollhaugen is like a Christmas tree farm, so a lot of weaving is necessary.) Although I did trip and fall a few times, I was pleasantly surprised how well I was able to run in this rough terrain shortly after such a tough bike ride (for my current bike fitness). But for about the last 20 minutes (particularly after the two harder running intervals), my hamstrings and vastus medialis muscles felt a bit crampy, probably due not only to fatigue, but also to slight dehydration. The bruised joint at the ball of my right foot continued to hurt from wearing my O shoes during this run. It seems not to be recovering quickly, and I wonder if it will be better in time for WOC. On the other hand, it doesn't seem to impede my performance significantly, so it doesn't matter much. | ||
| Note | |
| One problem with my map run is that, since I was rough orienteering the whole time, I had the feeling that I was getting lazy about monitoring my direction and location, and I sometimes missed features along my intended route. This is bad practice, and I think I should make an effort to concentrate more next time I do this--or else mostly keep my map in my pocket and not pretend to be orienteering.
Still, the map run today was good training in most respects, and if I could just do a few trainings of this quality each week (like BorisGr), my orienteering performance would probably jump up a level. | ||
Friday Jul 13 | ||
| Note | |
| slept:4.5 | ||
| My gluteus (maximus) muscles are still sore today. | ||
| Orienteering (control hanging) 4:30 [2]*** 0.8 km (5:37 / km) +0m 5:37 / km | |
| 7c shoes: Brooks Trance 5 - 1 | ||
| Hung controls for the City of Bellevue GREAT daycamp relay at Marymoor Park. This was a farsta forked relay (~750m per leg) for 50 kids (and their 8 counselors) enrolled in this week-long orienteering camp. This was the final day of camp. Some of the kids are orienteering quite well, including one boy who did his relay leg in under four minutes (about 5 min / km!) | ||
| Running - Road / Track 21:50 | |
| ahr:110 max:139 shoes: Brooks Trance 5 - 1 | ||
| Very easy jog, with a few form drills (5 exercises = 1:28 total time) toward the end. | ||
Thursday Jul 12 | ||
| Orienteering (control setting & pick-up) 21:00 | |
| 26c slept:2.0 shoes: Brooks Trance 5 - 1 | ||
| Hanging controls, doing a little shadowing, and picking up controls at Wilburton Hill Park. My legs felt okay. My gluteus muscles are sore from yesterday's intervals. | ||
Wednesday Jul 11 | ||
| Running - Trail / Grass warm up/down 8:20 | |
| ahr:116 max:156 slept:3.8 shoes: VJ Twister (US size 10.5) - 2 | ||
| Easy warm-up (including some jogging in place, in addition to real running) for SAMM orienteering meet at Wilburton Hill Park.
It was hot, Hot, HOT today--upper 90s (F)! | ||
| Orienteering race (easyish sprint) 21:52 | |
| ahr:143 max:171 9c shoes: VJ Twister (US size 10.5) - 2 | ||
| Course 3 at Wilburton. I ran the odd legs pretty easy and the even legs hard. I lost nearly 5 minutes on the second to last control, where the map (and therefore the control) was positionally messed up. I was mentally lazy and didn't generally do a good job of anticipating and visualizing, so I could use some work on that. | ||
| C • it was about 2.7km, not 4.0km 2 | ||
| Orienteering race 7:57 | |
| ahr:160 max:174 9c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran hard on course 2 at Wilburton. | ||
| Orienteering 3:48 [4]*** 0.9 km (4:13 / km) +15m 3:54 / km | |
| ahr:163 max:176 5c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran course 1 hard by memory. I had one small error, where I started a couple of steps down the wrong trail before catching myself. My legs felt pretty tired during the second half of the course. | ||
| Running - Road / Track (some grass, too) 1:07:15 | |
| ahr:136 max:153 shoes: Brooks Trance 5 - 1 | ||
| Late night run home from the office, taking a big detour (+250% running time?) to Meadowbrook/Nathan Hale, where I ran a bit over 2 miles on the track. My cruising pace was about 7:10-7:15/mile @ 139-142 bpm heart rate. I felt pretty good coming back up the hill. | ||
Tuesday Jul 10 | ||
| Orienteering (control setting) 17:00 [2]*** 2.43 km (7:00 / km) +25m 6:39 / km | |
| 14c slept:3.0 shoes: Brooks Trance 5 - 1 | ||
| Control setting and pick-up for GREAT camp at Robinswood Park. | ||
| Running - Road / Track (street-O vetting) 32:05 [2]* 3.9 mi (8:14 / mi) +65m 4:52 / km | |
| 10c shoes: Brooks Trance 5 - 1 | ||
| Running to vet 2/3 of the urban score O controls for tomorrow's GREAT Street Scramble. I was dehydrated from being hot all day and not drinking enough, and my legs felt sort of crampy and off-kilter for the first third of the run.
I'm torn about whether to run the Cougar Mtn. 10-mile trail run this weekend. I'm thinking it may be better for my training to save the calories and wear and tear on my legs and just do another couple workouts. On the other hand, I ran the last three years and placed 4th, 3rd and 2nd, so this would be my year to win. ;-) | ||
| C • Winning 6 | ||
Monday Jul 9 | ||
| Note | |
| slept:4.0 | ||
| This was supposed to be a rest day, but I ended up setting and picking up controls for orienteering summer daycamp. | ||
| Orienteering (control setting) 10:00 [1]** 0.9 km (11:07 / km) +20m 10:00 / km | |
| 5c | ||
| Easy jogging while setting controls for GREAT summer daycamp at Lewis Creek Park. About 50 middle-school-aged kids are enrolled in the camp. | ||
| Orienteering (control setting) 24:00 [2]** 3.5 km (6:51 / km) +65m 6:16 / km | |
| 7c shoes: Brooks Cascadia (lime green!) | ||
| More control setting for GREAT camp at Lewis Creek Park. | ||
Sunday Jul 8 | ||
| Running - Road / Track (street-O vetting) 20:00 [3]* 3.08 mi (6:29 / mi) +70m 3:46 / km | |
| ahr:154 max:174 6c shoes: Brooks Cascadia (lime green!) | ||
| Ran from Robinswood Park to Wilburton Hill Park, doing a bit of urban O control vetting along the way. I ran with a pack, and my legs felt heavy for several minutes in the beginning of the run. | ||
| Running - Road / Track 5:50 [2] 0.73 mi (7:59 / mi) +10m 4:46 / km | |
| shoes: Brooks Cascadia (lime green!) | ||
| Easier last part of running to Wilburton. | ||
| Running - Road / Track (road) 52:51 [2] 7.05 mi (7:30 / mi) +60m 4:32 / km | |
| ahr:140 max:157 | ||
| Late evening run from the office, SW on the BGT to U Village, then back via a loop through the park. I felt tired at first, then better after warming up, and I let my cadence float up around 90 when I felt like it. | ||
| Cycling (mtb road) 22:10 [2] 5.32 mi (4:09 / mi) +33m 2:32 / km | |
| ahr:131 max:149 shoes: Nike ACG cycling shoes | ||
| A short ride from the office, North on the BGT and back via 65th St. I wanted to get on the bike for at least a few minutes this weekend, just so my legs remember what it's like. | ||
Saturday Jul 7 | ||
| Note | |
| slept:7.0 | ||
| Ballard Street Scramble event day, so got up early. Took a nap in the evening. I guess that counts toward tomorrow night's sleep. | ||
| Running - Road / Track warm up/down 42:06 [2] 5.1 mi (8:15 / mi) +40m 5:00 / km | |
| ahr:123 shoes: Brooks Cascadia (lime green!) | ||
| 19:43 wm-up jog through Magnuson, then 7 x 170m kite hills (logged separately), with jogging back recovery, then 13:48 wm-down jog back to the office. | ||
| Running - Trail / Grass hills (grass) 4:14 [5] 0.75 mi (5:37 / mi) +50m 2:54 / km | |
| max:164 shoes: Brooks Cascadia (lime green!) | ||
| 7 x ~170m up the kite hill at Magnuson Park, with easy jogging down the hill for recovery. Times: 38.7, 37.1, 36.8, 35.5, 36.3, 34.6, 35.2 | ||
Friday Jul 6 | ||
| Running - Road / Track (street O) 57:50 [2]* 7.45 mi (7:45 / mi) +155m 4:32 / km | |
| ahr:130 max:153 15c slept:3.5 shoes: Brooks Cascadia (lime green!) | ||
| Ballard Street Scramble and SND vetting. My hamstrings felt sort of spasmodic / catchy for about half the run (probably still tired from last weekend), but they felt better toward the end of the run, when my legs felt pretty snappy. The whole run took just under 1:40, but 40 minutes was spent stopped for control and map checking and editing. | ||
Thursday Jul 5 | ||
| Running - Road / Track (road) 14:30 [2] 1.89 mi (7:40 / mi) +40m 4:28 / km | |
| shoes: Brooks Cascadia (lime green!) | ||
| Ran to the office from the Norheim's. | ||
Wednesday Jul 4 | ||
| Cycling (mtb road) 1:04:00 [2]* 13.1 mi (4:52 / mi) +280m 2:51 / km | |
| ahr:125 max:149 12c shoes: Nike ACG cycling shoes | ||
| Ballard Street Scramble and SND vetting by bike. The control vetting entailed stopping, sometimes for several minutes, so the riding time was fragmented. My right knee seemed to be clicking (quietly and painlessly) at first, but it felt normal before long.
I noticed that my back wheel was moving laterally a bit when I braked, so I loosened the quick-release and saw that my skewer seemed to be broken. I should get it replaced soon, because the wheel doesn't seem to align quite right, which probably isn't great for the frame and disc brakes. | ||
Tuesday Jul 3 | ||
| Note | |
| slept:9.3 (rest day) | ||
| Planned day off. The good night's sleep was nice. It was hot in the office today. | ||
Monday Jul 2 | ||
| Running - Road / Track warm up/down (road) 16:10 [2] 2.37 mi (6:50 / mi) +45m 4:01 / km | |
| shoes: Brooks Cascadia (lime green!) | ||
| Brisk warm-up for sprint orienteering in Kimberley, B.C. My legs felt pretty good at the end of the run. | ||
| Orienteering race (sprint) 11:04 [4]*** 2.3 km (4:49 / km) +20m 4:37 / km | |
| 9c rhr:43 slept:5.6 shoes: Nike Zoom Waffle - Husky color | ||
| Urban sprint race in Kimberley. I had a pretty good run from a physical standpoint, but technically it was unfocused, with three exit direction mistakes at the start of legs: one at the start, which cost me 20 sec. (all I had to do was look up and watch the direction of previous starters, who ran off in plain view, but for some reason I didn't), and two more leaving controls 4 and 5, which cost me about 7 and 10 seconds respectively. Besides that, I had just a few seconds of route wobbles. Even if I had run a totally clean race, MrPither--who won convincingly with a time of 9:58--would have beaten me handily. bmay also beat me, by 10 seconds. He started 1 minute behind me and pulled to within maybe 30-35 seconds between controls 5 and 6.
A little (3 min?) of this run was at intensity 3. RHR taken just after 6 AM (=5 AM Seattle (Pacific) time) | ||
| Running - Road / Track warm up/down (some trail, too) 16:02 [2] 1.78 mi (9:00 / mi) +90m 4:50 / km | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up jog for second sprint (B.C. Champs race) in Kimberley. | ||
| Orienteering race (sprint) 14:59 [4]*** 2.1 km (7:08 / km) +100m 5:46 / km | |
| 15c shoes: VJ Twister (US size 10.5) - 2 | ||
| Second sprint (B.C. Champs race), this time in the forest next to Kimberley. The terrain had many moderately sloping to steep hills and depressions, many forestry roads and trails, and either logging debris or down logs and branches on the ground over much of the area. I pushed hard and had a good run, with just a few small bobbles, a few micro-route mistakes and a few questionable routes. In contrast with how the first sprint felt, my legs seemed empty, and it was a struggle to make myself run fast. Still, I had at least one really convincing fastest split and no really slow controls. MrPither continued to amaze me when he blew away the rest of the field on a few of the legs that were fairly straightforward runs that I lost no time on. But he had some mistakes, and I won overall by 57 seconds. It's hard to believe the course was only 2.1 km long, but I guess the vegetation was slow in parts and the terrain was hilly. I pushed very hard at the end, and it took me a while to catch my breath after the finish. | ||
| Running - Road / Track warm up/down (road) 9:17 [1] 0.62 mi (14:59 / mi) +10m 8:53 / km | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| Easy warm-down jog after the sprint, around in circles while waiting for Monster to finish, then back to the download with him. | ||
| Cycling (mtb road) 52:20 [1] 11.3 mi (4:38 / mi) +90m 2:48 / km | |
| ahr:116 max:132 shoes: Nike ACG cycling shoes | ||
| Easy bike ride in the late evening, after getting home from B.C. and having some dinner with Terry. My legs felt good once I got warmed up, and I had to restrain myself to keep the intensity down.
I had a bit of pain on the lower part of my right shin, from pulling up on the pedal with my right foot. I tried to ease up on the pulling, and this seemed to help a bit. | ||
Sunday Jul 1 | ||
| Running - Trail / Grass warm up/down (trail) 4:50 [2] 0.48 mi (10:05 / mi) +65m 4:24 / km | |
| rhr:42 shoes: VJ Twister (US size 10.5) - 2 | ||
| Brief warm-up run to start for middle distance course at Cranbrook Community Forest.
RHR taken at 7 AM (=6 AM Seattle time) | ||
| Orienteering race (middle distance) 39:30 | |
| 21c slept:8.0 shoes: VJ Twister (US size 10.5) - 2 | ||
| B.C. Champs middle distance race at Kettle Lake. The course was very demanding and fun, and the terrain was so detailed that the organizers published the map at a scale of 1:7500 (despite what ISOM says). I'm not sure what I think about this, but the large scale certainly helped me read the map without coming to a complete stop. I had a good run, considering the high degree of technical difficulty, although I had many small hesitations and micro-route errors. I had only one large mistake (~45 seconds on control 19) and mostly kept my pace up when I could. Most of the run was aerobic, because I couldn't run very fast and maintain contact, but I pushed hard up the hills, so those parts (10 minutes?) were at a higher intensity. I took first place, 46 seconds ahead of bmay. Route Gadget (still need to put in my route). | ||
| Running - Trail / Grass warm up/down (trail) 22:12 [2] 2.47 mi (9:00 / mi) +55m 5:14 / km | |
| shoes: Brooks Cascadia (lime green!) | ||
| Warm-down jog with MrPither. | ||