Saturday Oct 7 |
 | Running - Trail / Grass (trail) 9:20 [1]* 0.93 mi (10:01 / mi) +6m 6:07 / km | |
| shoes: Brooks Trance 5 - 1 |
| Very easy jogging on trails at the NAOC model area. |
| Running - Trail / Grass warm up/down (trail) 9:30 [3]1.2 mi (7:54 / mi) +10m 4:48 / km | |
| ahr:164 max:173 slept:8.0 shoes: VJ Twister (US size 10.5) - 2 |
| Moderately hard wm-up run to the start of the NAOC middle distance race, with a brief stop at the car to frantically look for and eventually find under the car seat my SI card, which I realized while hurrying to the start wasn't on my finger. I arrived at the start about 1:10 before my start time. |
| Orienteering race (middle distance) 36:09 [3]*** 4.5 km (8:02 / km) +70m 7:27 / km | |
| ahr:164 max:175 spiked:9/17c shoes: VJ Twister (US size 10.5) - 2 |
| North American Orienteering Champs middle distance race. I made four significant mistakes, with most of the 4-5 minutes lost time near the beginning of the course. My legs felt fine, and the last 45% of the course went quite well. |
| Running - Road / Track warm up/down (gravel road) 11:20 [1]0.87 mi (13:02 / mi) +5m 7:57 / km | |
| ahr:121 max:140 shoes: VJ Twister (US size 10.5) - 2 |
| Very slow warm-down jogging after NAOC middle distance race. |
| |
|
Middle Course 8 - Splits |
Friday Oct 6 |
| |
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest)
|
| Orienteering 22:00 [2]*** 2.2 km (10:00 / km) +20m 9:34 / km | |
| ahr:129 max:151 spiked:6/8c shoes: VJ Twister (US size 10.5) - 2 |
| Jogged part of NAOC model course at Rocky Ridge. The footing was tough and the navigation subtle. I started out really slowly and sped up to a normal jog. |
| Orienteering (sprint) 10:00 [2]*** 1.4 km (7:09 / km) +6m 7:00 / km | |
| ahr:126 max:140 spiked:7/7c shoes: Brooks Trance 5 - 1 |
| Jogged around model course with Brian May at McMaster University, in preparation for NAOC sprint race. My legs felt pretty good. |
| Running - Road / Track (some grass & path) 25:00 [2]2.78 mi (8:59 / mi) +15m 5:30 / km | |
| ahr:125 max:139 shoes: Brooks Trance 5 - 1 |
| More running around McMaster with Brian. |
| Note | |
| |
| I was bitterly disappointed to miss the NAOC Sprint race. I tried to pick up Leif at the Toronto airport, not realizing that Friday Toronto traffic jams are among the worst. Leif's flight had been cancelled, anyway, but I didn't get the message in time. |
Thursday Oct 5 |
| Running - Road / Track (road) 20:00 [2]2.43 mi (8:14 / mi) +80m 4:38 / km | |
| ahr:135 max:156 slept:8.0 shoes: Brooks Trance 5 - 1 |
| Ran around the neighborhood with Maddy, including Horizon View Park and first AV trail, then home around the cemetary. My L knee hurt, but otherwise I felt fine after the first few minutes, starting out up the hill. |
Wednesday Oct 4 |
| Note | |
| rhr:52 slept:10.0 weight:160lbs |
| So, apparently rest days make my morning heart rate go up. Although an equally good case could be made that it has to do with getting more sleep. The weather today was glorious, so I went running at mid-day--a few intervals at Aldercrest. I stopped into Shoreline HEE before running home and said hi to Trudi and the gang. I had to recount the tale of my head-butt scar, of course. On the way home, I picked and ate some blackberries along the side of the road. They were really tasty, even if they are an invasive species. They invaded my taste buds with an explosion of fruity flavor. Anyway, it's remarkable that there are still blackberries to be had in October, and it's a testament to the fair summer and fall Seattle has had. |
| |
| C • I had the same issue this morn... 2 |
| Running - Road / Track warm up/down (some trail) 23:20 [2]2.9 mi (8:02 / mi) +85m 4:35 / km | |
| ahr:143 max:161 weight:160lbs shoes: Brooks Trance 5 - 1 |
| Ran from home via AV trails and Aldercrest to Brugger's Bog Park. My left knee hurt some the whole time; I guess I really messed it up. I hope it's not torn cartillage. |
| Orienteering tempo (sprint) 1:38 [3]*** 0.33 km (4:57 / km) +5m 4:36 / km | |
| ahr:153 max:162 spiked:3/3c shoes: Brooks Trance 5 - 1 |
| Ran a short loop course at medium pace at Brugger's Bog. |
| Running - Road / Track warm up/down 10:50 [2]1.3 mi (8:20 / mi) +20m 4:57 / km | |
| ahr:152 max:162 shoes: Brooks Trance 5 - 1 |
| Bits of jogging in between intervals. |
| Running - Road / Track intervals (track (cinder)) 3:51 [4]0.75 mi (5:07 / mi) +0m 3:11 / km | |
| ahr:168 max:177 shoes: Brooks Trance 5 - 1 |
| Just 3 x 400m, with one lap jog recovery between reps, since NAOC is this weekend. I felt okay, but had a little cramping/pain in my chest, maybe breathing cramps. I didn't run too hard on the intervals, but I still got tired. I eased up for the second half of the last rep, because I had started at 71 pace. Splits and avg/max heart rates: 76.7 164/175, 75.8 170/177, 77.9 170/176. |
| Orienteering (sprint) 6:25 [2]*** 1 km (6:25 / km) +15m 5:58 / km | |
| ahr:150 max:159 spiked:8/8c shoes: Brooks Trance 5 - 1 |
| Ran a short course at Aldercrest. |
| Running - Road / Track warm up/down (road) 14:07 [2]1.66 mi (8:30 / mi) +100m 4:27 / km | |
| ahr:150 max:160 shoes: Brooks Trance 5 - 1 |
| Warm-down jog home from Aldercrest. My L knee still hurt. |
| Paddling / Rowing (kayaking) 56:35 [2]4.8 mi (11:46 / mi) +0m 7:19 / km | |
| ahr:130 |
| Paddled from the 68th bridge up the Sammamish River to just after the Slough Trail bridge after the old railroad bridge and back. I felt fairly good. |
Tuesday Oct 3 |
| Note | |
| rhr:48 slept:7.5 (rest day) |
| I was planning to train today and rest tomorrow, but I decided to do the opposite. |
Monday Oct 2 |
| Note | |
| slept:6.0 (rest day) |
| My calves are sore today. |
Sunday Oct 1 |
| Running - Trail / Grass warm up/down 15:01 [2]1.7 mi (8:49 / mi) +0m 5:29 / km | |
| ahr:126 max:135 shoes: Brooks Trance 5 - 1 |
| Warm-up jog on a grassy path at Lake Sammamish State Park with Roger and Yumay before orienteering. My left knee hurt during the warm-up. |
| Orienteering tempo (middle distance) 28:27 [3]*** 5 km (5:41 / km) +10m 5:38 / km | |
| ahr:158 max:173 spiked:10/12c shoes: VJ Twister (US size 10.5) - 2 |
| Ran course 4 at Lake Sammamish SP in 46:27. I ran pretty well, except for on a couple bingo controls, where I lost about 12 minutes. |
| Orienteering 18:00 [1]*** 1 km (18:00 / km) | |
| ahr:124 shoes: VJ Twister (US size 10.5) - 2 |
| Hunting for the two bingo controls and picking my way through green areas. |
| Cycling (mtb single-track / drt rd) 1:55:08 [2]13.6 mi (8:28 / mi) +550m 4:40 / km | |
| ahr:128 max:153 shoes: Nike ACG cycling shoes |
| Mountain bike ride at Pilchuck tree farm with Ryan and Jen VG, Dan M, Roger & Yumay. We made many stops and rode at an easy to moderate pace. The trails were really fun--a nice combination of fast, smooth and swoopy with some more sinuous and technical riding. |