Monday May 20 |
 | Running - Road / Track (dirt road) 11:30 [2]1.44 mi (7:59 / mi) | |
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| Warm up for Sage Stomp day 3 at the seldom-used South end of Meadow Creek. My quads are stingy-sore from the last two days' events, mostly from yesterday, I'm sure. |
| Orienteering (race) 49:56 [4]7 km (7:08 / km) | |
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| Ran Sage Stomp day 3 on the South part of the Meadow Creek map in Logan Lake, BC. I was tired and sore, but I still had really good turn-over and was able to push to a reasonable pace. I lost about 2 minutes, mostly on the second control, where my sloppiness combined with (I thought) undermapping to cause me to miss and then relocate wrong. The course was quite good, requiring constant focus and plenty of changes in speed and technique (and there was lots of climb). I was second to Ted de St. Croix by 18 seconds. |
| Cycling (Mt. biking on road) 14:38 [2]3.5 mi (4:11 / mi) | |
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| Rode to Meany Hall (5:37) for the spring Chorale concert, then biked home (9:01). |
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Logan Lake BC - Splits |
Sunday May 19 |
| Orienteering (rogaining) 3:48:19 [2]22.5 km (10:09 / km) +1300m 7:52 / km | |
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| Ran the Dufferin Hill "6-hour" "Rogaine", which was contested on a 1:12,500 scale orienteering map. Although the area was small, it was fairly hilly, and there were a formidible number of controls, 60. Bill and I both felt quite good. We ran a well-paced race, and ate and drank the right amounts at the right times (except that Bill was a bit dehydrated at the end). We won by 49 minutes, which was sweet after last year's disappointing showing. |
Saturday May 18 |
| Running - Road / Track (road) 11:00 [2]1.62 mi (6:47 / mi) | |
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| Warm up for Sage Stomp day 1 at Meadow Creek. I felt fatigued before warming up but felt pretty good afterward. |
| Orienteering (race) 59:12 [4]8.7 km (6:48 / km) | |
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| Ran Sage Stomp day 1 at Meadow Creek (in Logan Lake, BC). I was really smooth, and felt physically good. I made around a 2 minute mistake on control 8, but otherwise my run was clean. |
| Running - Road / Track (road) 9:30 [1]1.0 mi (9:29 / mi) | |
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| Warm-down jog after orienteering. |
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Elite Men - Splits |
Friday May 17 |
| Cycling (Mt. biking on road) 45:29 [2]10.11 mi (4:30 / mi) | |
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| Rode to grassy lot to set up compass course then to Waldorf School for class (15:35), back home (16:07), to Stevens Court for a cappella (5:17), then home (8:32). |
| Orienteering 3:05 [4]0.2 km (15:25 / km) | |
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| I ran the 5-control course (with 20m climb) that my students set for me on the hillside at Meadowbrook. I had to hunt around a bit for a couple of controls, because the kids hid them. My legs were pretty empty going up the hill. |
| Running - Road / Track (road) 2:54 [2]0.36 mi (8:04 / mi) | |
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| Ran back to Waldorf School from Meadowbrook. |
Thursday May 16 |
| Cycling (Mt. biking on road) 1:03:58 [2]14.9 mi (4:17 / mi) | |
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| Rode to Viewlands Elementary for testing (16:41), to WRI at the end of the school day to deliver the completed tests (17:50), home from WRI (14:58), to campus for a cappella (5:35), then home afterward (8:54). |
Wednesday May 15 |
| Cycling (Mt. biking on road) 1:17:19 [2]19.33 mi (3:59 / mi) | |
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| Rode to Viewlands for testing (17:20), to Montlake (24:38), to U-district True Value Hardware and back to Montlake (16:39), to Stevens Court (6:47), to Suzzallo (3:35), then home (8:20). I felt pretty good but sort of fatigued, and my right, lower, outside hamstring was a bit sore, but not acutely so. |
Tuesday May 14 |
| Cycling (Mt. biking on road) 1:16:36 [2]17.0 mi (4:30 / mi) | |
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| Rode to Hamlin for orienteering class (27:08), rode to Montlake to work front desk (31:47), rode to Husky Stadium for the CNW track workout (4:25), then rode home after the track workout (13:16). My legs are tired from yesterday. It must have been the crawling. |
| Orienteering (control setting/pick-up) 36:14 [2]3.62 km (10:01 / km) | |
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| Hung controls for my orienteering class, then took them down afterward. (It's not rocket science, man!) No controls were stolen today. It's a good thing, because that would really cut into the unprofitability of this venture. |
| Running - Road / Track 44:52 [2]5.0 mi (8:59 / mi) | |
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| 7:03 warm up jog at Husky Stadium.
19:42 recovery jogging between threshold runs. I jogged 400m between each rep.
7:20 of jogging recovery in between stair running reps.
10:47 warm down jog with Brian Burdo. |
| Running - Road / Track (track) 35:47 [3]6.0 mi (5:57 / mi) | |
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| Ran 4 miles of threshold pace intervals with Trish, Bill (who ran faster, VO2max pace), and some other dude. We took 1 lap jogging recovery between reps. Afterward, I ran 2 miles by myself. I felt fairly tired during the workout, even though it was moderate pace, but my pulse was only 160-165. My running times were:
1600m in 6:15, 1200m in 4:37, 1000m in 3:46, 800m in 2:59, 600m in 2:13, and 3x400m in 1:25.1, 1:25.3, 1:24.7; 3200m in 11:42. |
| Running - Road / Track (stairs) 2:12 [5]0.36 mi (6:06 / mi) | |
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| Ran stairs with Brian Burdo. We went 12 times up the lower section of the stadium, alternating taking two stairs at a time (about 8.5 seconds each) with hitting every stair (about 13.5 seconds each). I felt quick and pretty strong until the last run up. |