Sunday Sep 28 |
 | Orienteering (training) 54:25 [2]5.5 km (9:54 / km) +10m 9:48 / km | |
| ahr:140 max:152 |
| Ran orienteering course 4 at Lake Sammamish State Park. I took it easy, since I raced yesterday. I got caught up in green a few times, but hardly got scratched at all. It was fun. My legs felt a bit tired, but not that sore. My left arch bothered me a bit, probably from the strain of running in waffle racers then O shoes.
Splits and heart rates: 331 127, 250 126, 335 143, 121 135, 251 134, 338 143, 431 135, 1238 130, 954 135, 312 139, 441 143, 144 144 |
| Cycling (Mt. biking on road) 20:39 [2]5.0 mi (4:07 / mi) +100m 2:25 / km | |
| ahr:139 |
| Rode to Nic and Amber's. |
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4 - Splits |
Saturday Sep 27 |
| Running - Road / Track (mostly road) 11:00 [2]1.57 mi (7:00 / mi) +10m 4:16 / km | |
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| Warm up for UW Sundodger Invitational cross country race at Lincoln Park. |
| Running - Trail / Grass (race) 27:51 [4]7.93 km (3:31 / km) +105m 3:18 / km | |
| ahr:170 max:182 slept:6.5 shoes: Nike Zoom Waffle - Husky color |
| Ran Sundodger cross country race, the open division. I placed 115th out of 203 men. During the warm up, I had felt tired from Thursday's run with Uli, but I didn't feel so bad during the race. Still, I didn't have the legs for running fast, so I just cruised at 5:45-5:50 mile pace for most of the race, just a bit under my lactate threshold.
Miles: 5:20/168 HR, 5:52/168, 5:48/169, 5:44/173, ~5:30?/182 |
Friday Sep 26 |
| Running - Road / Track (road) 37:00 [2]5.0 mi (7:24 / mi) +170m 4:10 / km | |
| ahr:140 |
| Ran home from Terry's, then back there a while later. My legs felt pretty tired from yesterday's run with Uli. |
Thursday Sep 25 |
| Running - Road / Track (some trail/grass) 42:30 [3]7.15 mi (5:57 / mi) +140m 3:29 / km | |
| ahr:163 max:170 |
| Part of Seattle Running Company run. I ran with Uli, and my heart rate went up to 170 a few times. Most of the time, it was around 164. We met up with Courtney at 24th and Interlaken and went somewhat more slowly for the remainder of the run. |
| Running - Road / Track (some trail) 17:20 [2]2.33 mi (7:25 / mi) +80m 4:11 / km | |
| ahr:152 |
| Remainder of the Seattle Running Company run. |
Wednesday Sep 24 |
| Orienteering (course setting) 20:00 [2]2.86 km (7:00 / km) | |
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| Setting up and taking down controls at Aldercrest and Brugger's Bog Park for Shoreline HEE class. I lost a control :-( |
Tuesday Sep 23 |
| Orienteering (street O training) 40:44 [2]8.43 km (4:50 / km) +125m 4:30 / km | |
| ahr:152 max:159 slept:8.5 |
| Meridian neighborhood street O, with courses by Anneliese. I ran easy to medium pace, and my heart rate went up pretty readily, probably because of tiredness after yesterday's very long training. My legs felt pretty good, except for a fleeting bit of cramping. I made one mistake, an overshot to the wrong alley that cost me about a minute. |
Monday Sep 22 |
| Orienteering (rogaining) 6:18:10 [2]24.7 km (15:19 / km) +1400m 11:56 / km | |
| ahr:132 max:160 slept:4.0 (sick) |
| Rogaine training course (no markers out) with William Emerson in Cle Elum Ridge and Teanaway area. We ran out of water after about 4:35 out, so the end was tough for me (but not for William, who averaged an HR of 116). Weather: 80F and clear with variable breeze. |