Friday Aug 31 |
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| Event: Barebones
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 | Running - Road / Track warm up/down (mostly road) 15:20 [2]2.1 mi (7:17 / mi) | |
| ahr:136 max:152 slept:10.4 |
| I ran from parking to the start of the orienteering course at Mt. Laurie. In an effort to put less wear on my aging VJ Twisters, so that they would last the weekend, I used some old VJ Integrators that I found while moving, but they were too loose or something and gave me a blister (which broke) on the top of my right big toe. |
| Orienteering race (longish) 47:53  *** 5.7 km (8:24 / km) +135m 7:31 / km | |
| ahr:152 max:169 spiked:11/13c |
| The first day of Barebones: Orienteering at Mt. Laurie. I had a mostly good but somewhat eased-up run. I stopped for 1.5 minutes just after control 2 in order to re-tie my shoe in an effort to relieve my blister pain. I took 3rd, but 2nd in the official results, which omit the last control, which was prematurely picked up--then put back--causing me and a few others to lose time looking for it. |
| Running - Trail / Grass warm up/down 2:55 [1]0.31 mi (9:29 / mi) | |
| ahr:123 max:131 |
| Short easy jog after orienteering. |
Thursday Aug 30 |
| Orienteering 55:40  *** 5.2 km (10:42 / km) +75m 9:59 / km | |
| ahr:131 max:153 6c slept:3.0 shoes: Brooks Cascadia (lime green!) |
| Patrick Nuss and I departed on an orienteering road trip today: up to Barebones in Canmore, Alberta, with sightseeing stops along the way up and back.
Our first stop was for some orienteering training at the ORV area and nearby lands near Potholes Reservoir. It's not (yet) mapped for orienteering, so we just used the USGS map, which has 10-foot contours. We each set a few controls for the other then ran to the other's controls and picked them up. It was fun terrain and challenging with the USGS map being slightly to significantly off in places. The sand (unvegetated in many places) made the running tough and slow. |
Wednesday Aug 29 |
| Running - Trail / Grass (trail) 58:00 [2]6.24 mi (9:18 / mi) +100m 5:30 / km | |
| ahr:137 max:153 slept:4.5 shoes: Brooks Cascadia (lime green!) |
| Running with a measuring wheel to measure the trails at Redmond Watershed. I felt fine but my already small light was starting to run out of battery, so I had to run gingerly on the smaller trails toward the end. My logged time includes a bit of stopping to record distances. |
Tuesday Aug 28 |
| Running - Trail / Grass (some road, too) 31:40 [2]4.28 mi (7:24 / mi) +37m 4:29 / km | |
| ahr:141 max:157 slept:8.0 shoes: Brooks Cascadia (lime green!) |
| After a long travel day, Terry and I arrived back in Seattle from Kiev today. In the late evening, I ran from the office, SW out the Burke-Gilman to the Princeton bridge, then back to 65th, for a loop around Magnuson Park, and back. [My route] My legs felt quite good this evening, and it was fun to run in familiar territory again.
I'm guessing my sleep hours, which came in several interrupted bits while in airports and on planes. |
Monday Aug 27 |
| Note | |
| slept:4.4 (rest day) |
| Sightseeing/idling in Kiev with Terry. I got up too late to go for a run before checking out of the hotel. My legs are quite tired from the relay and/or dancing in the lumpy sand/dust at the party last night. |
Sunday Aug 26 |
| Calisthenics / Dance (dancing) 30:00 [1] | |
| slept:8.0 |
| Some dancing at the WOC after party. (Most of my hours of dancing time were lower than intensity 1.) This dancing was good terrain training, because the dance floor had both sandy ground and contour lines (if mapped at a sufficiently small interval).
My legs were tired from the relay, but they felt okay dancing. |
Saturday Aug 25 |
| Running - Road / Track warm up/down (some trail/grass, too) 16:55  * 2.33 mi (7:14 / mi) +25m 4:22 / km | |
| ahr:147 max:165 slept:4.5 shoes: VJ Twister (US size 10.5) - 2 |
| Mostly brisk warm-up run before the WOC relay. I felt so-so and had some diarrhea and stomach discomfort. |
| Orienteering race (relay) 1:02:11  *** 8.6 km (7:14 / km) +350m 6:00 / km | |
| ahr:168 max:181 21c shoes: VJ Twister (US size 10.5) - 2 |
| First leg of WOC relay. My legs felt somewhat better than yesterday but still not very good. I had some diarrhea throughout the morning, but it went away shortly before the noon start. My biggest problem during the run was that my stomach was irritated and thus bloated with breakfast, water and Hydralyte, and it just sat there and caused stabbing pain while I ran, rather than absorbing into my system. From a navigation standpoint, I had a fairly good run for most of the course but lost nearly 1.5 minutes on the third to last control, where Wil Smith got ahead of me. |
| Running - Road / Track warm up/down 10:00 [2]1.05 mi (9:29 / mi) +6m 5:48 / km | |
| ahr:124 max:138 shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-down jog with Wil after the relay. |
Friday Aug 24 |
| Running - Road / Track warm up/down (some terrain, too) 7:36  0.84 mi (9:00 / mi) | |
| ahr:127 max:151 slept:9.0 shoes: VJ Twister (US size 10.5) - 2 |
| 5:46 warm-up before and 1:50 jog after orienteering. |
| Orienteering 34:02  *** 4.3 km (7:55 / km) +135m 6:50 / km | |
| ahr:153 max:170 12c shoes: VJ Twister (US size 10.5) - 2 |
| Training run on the relay model area. My legs felt weak and flat today--not tired, really, just sort of disconnected or almost numb. Still, I pushed myself to do some faster running to tune up for the relay tomorrow, and it was easy to get my heart rate up, partly because of the heat, I suppose.
I was not eager to orienteer today, and when I hit some of the thicker patches of nettles, I slowed to a walk looking for a better way through--definitely not mentally in racing mode. |
Thursday Aug 23 |
| Running - Trail / Grass (almost half road) 44:20  5.22 mi (8:30 / mi) +15m 5:14 / km | |
| ahr:126 max:148 slept:8.0 shoes: Brooks Trance 5 - 1 |
| Easy morning run with Hilly, Sandra, Eddie and Boris, to Hydropark, on the trails on the Northern island, and back to Hotel Tourist. My legs felt sort of unenergetic. It was another day with temperatures in the 90's, so it was nice to run early. |
Wednesday Aug 22 |
| Note | |
| slept:8.2 (rest day) |
| I was thinking of running the WOC Tour orienteering race after watching the middle distance finals, but I didn't feel like orienteering--it's so hot today! |
Tuesday Aug 21 |
| Note | |
| slept:8.4 (rest day) |
| Planned rest day. My legs are tired, and it's hot. |
Monday Aug 20 |
| Running - Trail / Grass warm up/down (dirt road) 5:00 [1]0.54 mi (9:20 / mi) | |
| ahr:112 max:125 slept:7.2 shoes: VJ Twister (US size 10.5) - 2 |
| Short, easy warm-up jog before orienteering. My legs are tired today, and the weather is hot, but I was still looking forward to orienteering. |
| Orienteering (middle distance) 50:31 [2]*** 5.6 km (9:01 / km) +80m 8:25 / km | |
| ahr:142 max:159 16c shoes: VJ Twister (US size 10.5) - 2 |
| Ran a course at the WOC middle distance qualification area. It was hot, and I was tired from yesterday, so I took it very easy. It was fun but flat and vague, so I still made some mistakes. |
Sunday Aug 19 |
| Running - Trail / Grass warm up/down 17:15 [2]2.3 mi (7:30 / mi) +40m 4:25 / km | |
| ahr:145 max:161 slept:6.9 shoes: Brooks Trance 5 - 1 |
| Warm-up run before WOC long distance qualification race. I felt fine but not great. |
| Orienteering race (long distance) 1:11:19  *** 8.9 km (8:01 / km) +460m 6:22 / km | |
| ahr:166 max:178 17c shoes: VJ Twister (US size 10.5) - 2 |
| WOC long distance qualification race. I placed 26th in heat C, 13:51 (24%) behind the winner (Philippe Adamski, France) and 4:00 away from 15th place and qualifying for the final. I had a good run but made some mistakes. My legs felt good but not great. I got off to my usual slow start but got plugged into the map pretty well for the most part.
My heart rate histogram shows that my heart rate was within a few beats of 169 for most of the race, which means I probably paced myself pretty well. |
| Running - Road / Track warm up/down (road) 15:15 [1]1.61 mi (9:29 / mi) | |
| ahr:113 max:127 shoes: Brooks Trance 5 - 1 |
| Easy jog with Terry and, for the return trip, Brent, down the Hotel Tourist stairs and up and down the street to the South. |
Saturday Aug 18 |
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| Event: WOC 2007
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| Orienteering (training) 54:14  *** 6.2 km (8:45 / km) +215m 7:27 / km | |
| ahr:144 max:166 17c rhr:50 slept:7.5 shoes: VJ Twister (US size 10.5) - 2 |
| WOC long/relay model event at Feofaniya. I ran easy-to-medium pace most of the time, with a few surges of harder running. My legs felt sort of tired and weak/slow. I navigated better than I had on Wednesday, but I still had a few mistakes and unnecessary hesitations. I think tomorrow's race will be demanding, both physically and of concentration and discipline. My route to the finish from the last control I visited turned out to be very slow; up to that point, I had run 42:50 for 5.5k.
I had a good time watching my teammates in the sprint, and it got me in the racing mood for tomorrow. |
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| C • go get 'em! 1 |
Friday Aug 17 |
| Note | |
| slept:7.9 |
| The cold seems to be over, since I feel mostly better and most of the lymph node swelling and other symptoms have subsided. I have only residual congestion--and not too much of it. I'm looking forward to an easy jog this afternoon or evening. |
| Running - Road / Track (road) 35:16  4.7 mi (7:30 / mi) +15m 4:37 / km | |
| ahr:133 max:161 shoes: Brooks Trance 5 - 1 |
| I went for an easy run before bed, but too soon after a big dinner for comfort. I was hoping to move more residual mucus from my cold, but for some reason (maybe because I just ate), my breathing passages stayed pretty dry. My legs felt okay, and I did 2 x 15-second fast strides toward the end of the run, just to remind my legs how to move quickly. From the Hotel Tourist, I ran North across the road and Metro line, a bit West and then North into the neighborhood and back, then farther West across the bridge to Hydropark (to an interchange/underpass somewhere near the Metro station) and back to the hotel. |
Thursday Aug 16 |
| Note | |
| rhr:57 slept:11.0 (sick) (rest day) |
| My cold is going from the runny phase into the coughing/congested phase. It seems to be at its peak severity today, with a mild headache and a few minor body aches. My lymph nodes are quite swollen on both sides of my neck, below my jawline.
Conveniently, this is a planned rest day. I took a 3-hour nap yesterday afternoon in addition to 8 hours of sleep last night. |
Wednesday Aug 15 |
| Orienteering 1:12:12  *** 6.3 km (11:28 / km) +410m 8:39 / km | |
| ahr:149 max:170 spiked:11/17c slept:4.7 (sick) shoes: VJ Twister (US size 10.5) - 2 |
| Long distance-relevant training at Vyshgorod, including some harder running, where I decided to do a few surges or impromptu intervals. I guess that makes this a fartlek session. The terrain had many steep ravines and was sort of green, but not in a way that tore at the flesh or kept me from going where I wanted. My legs felt good today, although I think my exercise capacity was a bit reduced by my having a cold. I found it hard to keep up with the decision making and map reading ahead, although I mostly went slowly, so this only resulted in one big (5-6 minutes) mistake when I ran a leg hard. I'm not sure why I wasn't sharper--maybe just a lazy-brain day.
My cold is in the runny phase today. |
Tuesday Aug 14 |
| Running - Trail / Grass (dirt road, terrain) 36:45 [2]4.59 mi (7:59 / mi) +40m 4:50 / km | |
| ahr:134 max:157 slept:10.0 (sick) shoes: Brooks Trance 5 - 1 |
| Ran, mostly with Greg (Balter), around the dirt roads and a little in the terrain at Bykovnia, while the rest of the team ran an O course. I felt okay, at least partly recovered from the weekend and the soreness of last week's 800m. |
| Note | |
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| In the late evening, my cold went into the runny phase, and my left lymph nodes are swollen and tender. It's hard to tell whether the right side has been affected at all (yet); it may be slightly sore. |
Monday Aug 13 |
| Note | |
| slept:7.0 (sick) |
| Planned off day. I walked around a bit and saw sights in Kiev with Terry. The left side of my throat was very slightly sore, but I thought nothing of it until it became obvious by bedtime that it was a nascent cold--just in my left nasal cavity for now. I'm glad it struck me early in the week. I should be over it by the Long Qualification on Sunday.
I took some echinacea (2 ml) in the evening. |
Sunday Aug 12 |
| Orienteering warm up/down 10:18 [2]1.1 mi (9:21 / mi) +25m 5:26 / km | |
| shoes: Brooks Trance 5 - 1 |
| Warm-up run, mostly on a small piece of O-map across the street from the competition venue for the Ukrainian Cup sprint race. My legs feel tired and a bit sore today. |
| Orienteering race 18:16  *** 2.5 km (7:18 / km) +120m 5:54 / km | |
| 13c slept:7.0 shoes: Brooks Trance 5 - 1 |
| Ukrainian Cup sprint race. I forgot my O shoes so ran in my running shoes. I felt sort of sluggish and uninspired, and the course was too challenging for me to run aggressively and cleanly, so I just thought of it as a long distance training run. I still had some route and execution errors. The terrain reminded me of Flying Pig terrain, but with more paved paths, since it was an urbanized park, and the course was quite route-choicey. Winning time was 13:55, by Troy de Haas, if I remember right. |
| Running - Trail / Grass warm up/down 10:46 [1]1.0 mi (10:45 / mi) +32m 6:05 / km | |
| shoes: Brooks Trance 5 - 1 |
| Easy jogging warm-down after orienteering. |
Saturday Aug 11 |
| Running - Trail / Grass warm up/down 14:33 [2]1.94 mi (7:30 / mi) +20m 4:31 / km | |
| shoes: Brooks Trance 5 - 1 |
| Warm-up for Ukrainian Cup middle distance race. I felt okay but a little sluggish and still sore from Wednesday. |
| Orienteering race (middle distance) 47:47  *** 7.1 km (6:44 / km) +75m 6:24 / km | |
| 16c slept:7.5 shoes: VJ Twister (US size 10.5) - 2 |
| Ukrainian Cup middle distance race. I very much enjoyed orienteering today. I mostly had a pretty good technical run but was feeling a little sluggish and unaggressive. The terrain had medium-complexity sand dune topography, with many depressions. The forest was mostly open and quite fast, but there were also many saplings, especially in the green areas, and those slowed me down more than they might have if I had been feeling a bit more aggressive and projecting better into the terrain. After a couple slowish short legs, Slava Mukidinov (I may be remembering or spelling this wrong) caught up to me moving at a very good clip. I decided to try to get out of my comatose pace mode and hang with him for a while. That lasted for a couple controls, since I was taking time to read my map, too. The next control after he got away went fine, but I made a 4-minute parallel error on the second to last control, where I got confused by some widened and/or re-routed trails. Normally I'm good at relocating, but the area I was in was rather subtle, and I struggled, even after bailing out to some trails/roads, since they had changed since mapping. Without this big mistake I think I would've been something like 10th or 12th place. The winner was 35.5 minutes, I think, although I'm not sure, because my time was listed as 48:47 in the results, so maybe the clocks or start procedure were a minute off. |
| Running - Terrain warm up/down 10:40 [1]1.07 mi (10:00 / mi) +20m 5:52 / km | |
| shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-down after orienteering. |
Friday Aug 10 |
| Running - Road / Track (some trail, too) 32:00  4.36 mi (7:19 / mi) +15m 4:30 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran along the river South of the hotel, running 4 x 15 sec. surges on the way back. My hamstrings felt quite sore and clinchy for the first 5 minutes or so of the run, but they felt progressively better after that, complaining a bit again after the surges. I guess Wednesday''s 800m race was pretty hard on me.
I was dismayed to discover that I had forgotten to pack my HR transmitter strap, so I have no heart rate data. I also forgot Gookinaid. |
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| C • HRM transmitter 5 |
Thursday Aug 9 |
| Note | |
| (rest day) |
| Traveling to Kiev for WOC. |
Wednesday Aug 8 |
| Running - Road / Track warm up/down (some trail, too) 43:31 [2]5.62 mi (7:45 / mi) +15m 4:47 / km | |
| ahr:132 max:155 shoes: Brooks Trance 5 - 1 |
| 10:46 warm-up for 800m run at the Club Northwest all-comers meet--the final one of the summer--10:13 warm-up run with Bill, who came to run the 5k on his 40th birthday, and 22:32 warm-down run (mostly with Trisha) after the 5k. |
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| C • Happy Birthday to Bill (Cuswor... 3 |
| Running - Road / Track race (track) 2:20 [5]0.5 mi (4:40 / mi) +0m 2:54 / km | |
| ahr:146 max:175 shoes: Brooks Trance 5 - 1 |
| 800m run at the all-comers meet. I decided, perhaps stupidly, that it would be fun to try running the 800, since I hadn't run it in so long. I figured I would treat it as a workout, not push myself too hard, and run in the low 2:20s. I knew I had a few factors going against a fast time: no run yesterday, not bringing racing shoes to the meet, and doing almost no highly anaerobic training in the past few years. Of course, once the gun went off, I forgot all of those things, and the competitive juices took over. I still had the restraint to run a fairly comfortable 68 second first lap, at which point I was in second place in the "fast" heat (an extraordinarily slow field this week). I started pushing a bit more at that point, and by 500m the wheels were coming off dramatically. Somehow, the only one to pass me was Tony Young (40++ and a low 4-min miler), who was more or less just goofing off and for whom this was the 12th or 13th event of the day. I shuffled to the line in a hair under 2:20, and it took me about 5 minutes to catch my breath. It's remarkable to think that I once routinely ran 2:08 in this distance that I've never trained for. I don't know if I could run that these days, even if I did train for it. |
| Running - Road / Track tempo (track) 18:18 [3]3.11 mi (5:52 / mi) +0m 3:39 / km | |
| ahr:163 max:170 shoes: Brooks Trance 5 - 1 |
| Ran the 5k as a threshold workout, pacing Trisha Steidl for most of the run. This run was pure fun, since my legs felt great after the 800m and a bit of rest. I started out a bit slow, with a 93 second lap, but picked it up a bit after that. Trisha wanted to run 6:00, 5:50, 5:40 but wasn't sure if she would be up to it, since she was just coming off a 90-mile training week, and her legs had felt lousy during her morning run. I tried to run as fast as it seemed she would be able to go, and we did 5:57, 5:50, 5:47. |
Tuesday Aug 7 |
| Note | |
| (rest day) |
| Planned off day. |
Monday Aug 6 |
| Orienteering (control setting / pick-up) 25:00  ** 3.33 km (7:30 / km) +85m 6:39 / km | |
| ahr:122 max:150 35c slept:7.0 shoes: Brooks Trance 5 - 1 |
| GREAT daycamp orienteering day for their outdoors/camping week. I set and picked up a bunch of controls at Lewis Creek Park. |
Sunday Aug 5 |
| Running - Road / Track (street-O vetting) 1:25:30 [1]* 9.75 mi (8:46 / mi) +45m 5:22 / km | |
| ahr:108 max:135 18c rhr:39 slept:6.8 shoes: Brooks Cascadia (lime green!) |
| Vetting for Puyallup Street Scramble. My legs were tired from yesterday, and I took it easy. I felt good about half way into the run, after I had gotten well warmed up, and I got that comfortable feeling that running was easy and I could do it as long as I wanted to. At around the 70-75 minute mark, though, I felt sort of tired again.
Getting out of bed this morning was hard, and I stayed more or less asleep for a while. I guess that explains the low AM heart rate, despite the long workout (AR) yesterday. I napped in the car on the way to and from Puyallup, while Terry drove. |
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| C • Kiev 2 |
Saturday Aug 4 |
| Orienteering race 40:11  *** 4 km (10:03 / km) +125m 8:41 / km | |
| ahr:149 max:165 spiked:8/10c slept:4.7 shoes: VJ Twister (US size 10.5) - 2 |
| Six Degrees of Navigation Adventure Race. As usual, it was a really long orienteering course--Dave Tallent (the course setter) said 38km. The MerGeo.com 4-coed team was me, Roger, Yumay, and Clint Arney, and we finished first overall in just under 4:34:00. We did pretty well on all the segments: orienteering, mountain biking, walkie-talkie-O (had trouble with 1st control: I had the map and Roger and Clint were the legs and eyes), trekking (more orienteering, but with some longer legs), and river trekking (few minutes loss due to overrunning one control). We also had a pretty well-paced race, even finishing with a little gas in the tank, which is better than the alternative. We worked well as a team to keep moving, with Roger and Clint pushing my bike when I had to fiddle with the map or map holder, and we made good use of the WeGo Team Link Race towline.
The orienteering leg was nominally 4 km, although I think it may have been a bit longer, because it seemed like we were going faster than 10:00/km. I guess there was a lot of logging debris in places, though, so maybe not. I had a couple small time losses: an undershoot/hesitation and a miss/overshoot. We finished a few minutes ahead of Frenchy, Aaron (Rinn), and Matt (?), after running close to them for the first half of the course, until they pulled a bit in front, took a more direct route to CP 7 and apparently missed. |
| Cycling race (mtb orienteering) 1:36:45  *** 11.0 mi (8:47 / mi) +320m 5:01 / km | |
| ahr:140 max:162 spiked:9/11c shoes: Nike ACG cycling shoes |
| Mountain biking section of race. Our transition to bike was 3 minutes, which is pretty good for me. |
| Note | |
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| I need to log the rest of Six Degrees (final ~1:50 of orienteering and river running) and measure the distances. |
| Orienteering race (adventure race) 1:52:15 [2]*** 12 km (9:21 / km) +355m 8:09 / km | |
| ahr:134 max:157 15c shoes: VJ Twister (US size 10.5) - 2 |
| Final trekking (long orienteering, 1:27:30) and river trekking (24:45) section of Six Degrees. We did a mixture of fast walking and jogging/running, depending on the footing. Much of the travel, especially early in the course, was through areas with lots of low logging slash, which meant we had to take it sort of easy, since people's leg were getting tired and losing coordination. Yumay took a few falls (and of course leaped right back up), but fortunately the team avoided incurring any significant puncture wounds. |
Friday Aug 3 |
| Running - Trail / Grass (mostly grass) 20:05 [2]2.79 mi (7:11 / mi) +32m 4:19 / km | |
| ahr:136 max:151 slept:9.0 shoes: Brooks Trance 5 - 1 |
| Ran from Terry's, along 17th and Ravenna to Green Lake and back. For the first time in quite a while, my legs felt good from the start of my run--no hamstring crampiness or soreness; woo-hoo! I strided out some when I felt good, but I avoided push too hard and creeping up into marathon or threshold pace. |
Thursday Aug 2 |
| Note | |
| slept:6.0 (rest day) |
| Started moving into my new digs in the Lake City neighborhood today. I was happy to do it, because semi-homelessness/transience was getting old in the couple weeks it lasted. |
Wednesday Aug 1 |
| Note | |
| slept:5.5 |
| BEAST race #4 event day. I picked up two O meet controls, as well as the bike course controls. |
| Orienteering (control pick-up, night-O) 53:00 [2]** 6.63 km (8:00 / km) +155m 7:10 / km | |
| ahr:119 max:144 12c shoes: Brooks Cascadia (lime green!) |
| Picked up a couple O course controls and the bike course controls after BEAST on Mercer Island. |