Sunday Dec 26 |
 | Running - Trail / Grass (grass) 4:00 [2]0.5 mi (7:59 / mi) +5m 4:49 / km | |
| slept:3.0 |
| Warm-up for the Bog Slog orienteering meet at St. Edward State Park. I ran course 3, then I rode the mountain bike-O course. |
| Orienteering (race) 37:22 [3]3.3 km (11:19 / km) +250m 8:13 / km | |
| ahr:160 max:166 slept:3.0 shoes: VJ Panthers - 1 |
| Ran Bog Slog course 3. I just pushed a bit, but it was easy to move my heart rate way up, because I'm out of shape from my time off. I had only a few small bobbles, and I think my route choices were good. |
| Orienteering (mtb single-track) 20:00 [2]3.5 km (5:43 / km) +80m 5:08 / km | |
| ahr:150 shoes: Nike ACG cycling shoes |
| Mtb. O' at St. Edward. I had low-profile knobs and 50-60 psi of tire pressure, so I skated around a fair amount in the muddy conditions. The most treacherous spots were the potholes in which all the soft soil had been scoured, leaving slippery rock or clay. I thought I might get physically tired, but I felt okay the whole time. |
| Orienteering (mtb) 26:33 [3]4.5 km (5:54 / km) +120m 5:12 / km | |
| ahr:160 shoes: Nike ACG cycling shoes |
| Harder part of mtb orienteering. |
| Orienteering (control pick-up) 42:00 [2]3 km (14:00 / km) +180m 10:46 / km | |
| shoes: VJ Panthers - 1 |
| Picked up seven controls after the Bog Slog. |
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bog slog - Splits |
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mountain bike O' - Splits |
Friday Dec 24 |
| Running - Road / Track (road / grass) 41:00 [2]5.0 mi (8:12 / mi) +123m 4:44 / km | |
| shoes: Mizuno Wave Nirvana 1 |
| Ran around the Zoo, back through Woodland Park, along Green Lake, and home via Ravenna Blvd., 5th Ave and 57th St. |
Thursday Dec 23 |
| Running - Road / Track (road) 7:34 [2]1.03 mi (7:20 / mi) +12m 4:24 / km | |
| ahr:149 |
| Ran to Roosevelt to pick up the car. |
Wednesday Dec 22 |
| Running - Road / Track (road) 22:23 [2]2.8 mi (7:59 / mi) +50m 4:42 / km | |
| ahr:143 max:159 |
| Ran around Roosevelt neighborhood carrying a pack after dropping the car off for service, making a few shopping stops along the way. My ankle hurt some but mostly felt okay. |