Wednesday Aug 24 |
 | Running - Road / Track warm up/down 5:00 [2]0.67 mi (7:27 / mi) | |
| shoes: VJ Panthers - 1 |
| Brief warm-up for PNWOF sprint at COCC campus. I felt fairly good. |
| Orienteering race (sprint) 14:22 [4]*** 2.7 km (5:19 / km) +60m 4:47 / km | |
| shoes: VJ Panthers - 1 |
| Ran PNWOF sprint at Central Oregon Community College campus in Bend, OR. I had a few mistakes for around a minute of total lost time, but no disasters. The course was fun, although it was mostly in the forest. |
| Running - Road / Track warm up/down 3:00 [2]0.4 mi (7:30 / mi) | |
| shoes: VJ Panthers - 1 |
| Very brief warm-up for the PNWOF middle distance race at Arnold Ice Cave. |
| Orienteering race (middle distance) 14:00 [3]*** 2.43 km (5:46 / km) +50m 5:13 / km | |
| shoes: VJ Panthers - 1 |
| First part of middle distance race at Arnold Ice Cave. I dropped out after control 7 (I think it was #7) because I was having some heart arhythmias--skipped beats--and I didn't want to chance dropping dead on the course or something. Normally, I would have waited for skipped beats to subside, but for these factors:
1. the skipped beats persisted for several minutes.
2. I had just had an apparently viral illness with severe flu-like body aches.
3. I had been under a great deal of stress preparing for the BEAST race on Monday.
4. I hadn't been eating or sleeping well lately (largely because of being busy preparing for the BEAST race).
On the plus side, I was having a strong run when I quit, having caught Eddie Bergeron early. I had a couple of mistakes under my belt, but nothing big. |
| Note | |
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| After dropping out and walking for about 5-8 minutes, the skipped beats went away (or should I say, the beats came back?). From the main road, I saw Leif stopping to read his map on the way in to one of the controls. |
| Orienteering (shadowing / coaching) 30:00 [1]*** 2.5 mi (11:59 / mi) +50m 7:01 / km | |
| shoes: VJ Panthers - 1 |
| Junior camp training at Arnold Ice Cave. We did some control picking in the most detailed area of the map, retrieving a few markers on the way back. My group did great, for yellow and orange course runners. |
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Sprint 1 (Long) - Splits |
Monday Aug 22 |
| Orienteering (vetting) 40:00 [2]*** 5 km (8:00 / km) +40m 7:42 / km | |
| shoes: Salomon trail/AR shoes |
| Test running BEAST race #4 orienteering course (although a modified version). I made a few map corrections and control/description notes as I went. |
| Cycling (mtb dirt roads/trails) 51:00 [2]* 10.5 mi (4:51 / mi) +200m 2:51 / km | |
| shoes: Nike ACG cycling shoes |
| Setting course markers for the BEAST race #4 bike course. |
| Orienteering (control setting) 7:00 [2]0.9 km (7:47 / km) | |
| shoes: Salomon trail/AR shoes |
| Set controls for the beginning of the BEAST race #4 orienteering course. |
| Cycling (mtb road) 10:00 [1]1.48 mi (6:45 / mi) +10m 4:07 / km | |
| shoes: Nike ACG cycling shoes |
| Biking back and forth between the start/finish and the underwater orienteering test checkpoint. |
Saturday Aug 20 |
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| Event: 2005 PNWOF and 2005 USA Champs
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Friday Aug 19 |
| Running - Trail / Grass 30:00 [2]3.75 mi (7:59 / mi) +50m 4:46 / km | |
| shoes: Salomon trail/AR shoes |
| Running while mapping and course planning at Rattlesnake Lake. |
| Cycling (mtb dirt roads/trails) 45:00 [1]7.5 mi (6:00 / mi) +70m 3:37 / km | |
| shoes: Nike ACG cycling shoes |
| Biking in the Rattlesnake area while mapping and course setting. |
Thursday Aug 18 |
| Paddling / Rowing (kayaking) 26:00 [2]1.9 mi (13:40 / mi) | |
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| Paddled around Rattlesnake Lake. I felt somewhat rusty, presumably since I haven't paddled much lately. |
| Running - Trail / Grass (trail) 1:00:00 [2]** 6.0 mi (10:00 / mi) +350m 5:16 / km | |
| shoes: Brooks Trance 4 - 1 |
| Running while course vetting and mapping at Rattlesnake Lake, including up to Rattlesnake Ledge and back. |
| Running - Road / Track intervals (road) 8:10 [4]1.5 mi (5:26 / mi) +35m 3:09 / km | |
| shoes: Salomon trail/AR shoes |
| Ran 10 x ~49 seconds up the road from the small parking area entrance at Rattlesnake Lake to the crosswalk just before the roundabout next to the Iron Horse State Park parking lot. I took about 1:30 jogging back recovery after each repeat. The last 3 or 4 repeats felt tough. |
| Running - Road / Track warm up/down (road / gravel) 25:30 [2]2.9 mi (8:47 / mi) | |
| shoes: Salomon trail/AR shoes |
| 13:30 recovery jogging during interval workout, then 12:00 warm down jog afterward. |