Sunday Sep 22 |
 | Running - Road / Track (dirt road) 10:00 [3]1.25 mi (7:59 / mi) +100m 3:59 / km | |
| |
| Ran along McCrillis Road to warm up for the anchor leg of the U.S. Relay Champs. I felt somewhat sluggish, but not too bad. |
| Orienteering (race) 46:55 [4]6.3 km (7:27 / km) +240m 6:15 / km | |
| spiked:12/15c |
| Ran the anchor leg of the U.S. Relay Champs at Beaver Brook Farm. I felt pretty good, physically, although my legs weren't too sharp for the last third or half of the race. I ran the whole way by myself, which was a bit disappointing, since I was hoping to catch someone. I almost caught Dan Walker, but fumbled the punch card then tripped in the chute for good measure. I made 3-4 minutes of errors. |
| |
|
Blue - Splits |
| |
|
Red - Splits |
Saturday Sep 21 |
| Running - Trail / Grass 6:00 [2]0.86 mi (6:58 / mi) +10m 4:11 / km | |
| |
| Warm up for orienteering at Beaver Brook Farm. I felt okay, especially considering I did a rogaine a week ago. |
| Orienteering (race) 1:21:09 [3]9.2 km (8:49 / km) +260m 7:44 / km | |
| spiked:16/20c |
| Classic race at Beaver Brook Farm. I went hard, but parts of the run were pretty low intensity, due to the navigational demands and the difficult footing (ferns, deadfall or rocks in some places). I had a fairly good run, with about 4-5 minutes mistakes. |
Wednesday Sep 18 |
| Cycling (Mt. biking on road) 35:44 [2]7.52 mi (4:44 / mi) +175m 2:45 / km | |
| |
| Rode to Laurelhurst Elementary (13:50 for 2.84 miles), to Montlake to catch the bus to sailing class (9:24 for 2.33 mi), and home from Montlake (12:30 for 2.35 mi). |
Tuesday Sep 17 |
| Cycling (Mt. biking on road) 22:00 [2]4.93 mi (4:27 / mi) +110m 2:36 / km | |
| |
| Rode to Laurelhurst for work (SP testing): 2.84 miles in 12:40. At the end of the school day, I rode to Bagley to meet Bill for the run: 2.09 miles in 9:20. The front tire went flat on the way, so I stopped at the bike shop on the South side of 45th to get it fixed. I felt surprisingly good, considering I just did a rogaine.
|
| Running - Road / Track 49:40 [2]5.5 mi (9:02 / mi) +100m 5:19 / km | |
| |
| Ran from Bagley to IMA, then did the Arboretum run. I felt basically fine, except for my left foot, which has been sort of bruised and achy since the rogaine. It twinged a couple of times during the run, making me think that a muscle may have been strained or something, although the pain isn't localized. I hope it's better by the Relay Champs. |
| Cycling (Mt. biking on road) 13:00 [1]1.82 mi (7:08 / mi) +75m 3:56 / km | |
| |
| I took it easy riding home from Bagley. |