Sunday Dec 3 |
 | Orienteering (control setting) 32:00 [2]** 3 km (10:40 / km) +150m 8:32 / km | |
| spiked:6/6c slept:0.5 shoes: Montrail Stratos XCR boot |
| Set orienteering and trekking controls for Fall BEAST at Rattlesnake Lake. |
| Orienteering (control setting) 40:00 [2]*** 4 km (10:00 / km) +60m 9:18 / km | |
| spiked:12/12c shoes: Montrail Stratos XCR boot |
| Set the remaining 11 orienteering controls and 1 bike control for Fall BEAST. |
| Orienteering (control pick-up) 1:10:00 [2]** 7.0 mi (10:00 / mi) +200m 5:42 / km | |
| spiked:22/22c shoes: Montrail Stratos XCR boot |
| Picked up controls after Fall BEAST. My legs felt tired, and my left knee had some tendonitis on the medial side of the joint, I'm guessing because of the slippery (icy) footing earlier in the day. |
Saturday Dec 2 |
| Running - Road / Track warm up/down (road) 8:00 [2]1.1 mi (7:16 / mi) +3m 4:29 / km | |
| slept:6.0 shoes: Brooks Cascadia (lime green!) |
| Warm-up for orienteering at North SeaTac Park. |
| Orienteering race (middle-ish) 26:55 [3]*** 4.5 km (5:59 / km) +92m 5:26 / km | |
| ahr:165 spiked:14/17c shoes: VJ Twister (US size 10.5) - 2 |
| Ran course 7 at North SeaTac Park--a spiffy new map! by Mike Schuh, and good work as usual. The terrain was challenging, due to a runnable forest and meadow area with lots of thickets and other areas with dense green, fences, other obstacles, and a trail network producing a maze-like quality, with some "soft" traps, meaning a bad route choice could mean going some extra distance around, but not usually backtracking altogether. Wow--now that's a run-on sentence! Anyway, it was an interesting course by Peter Golde, and I had a very focused run after pulling my mind back from several wanderings. I ran pretty hard and felt my reduced fitness (from my four weeks (mostly) off) after about 1/3 of the course, when fatigue forced me to slow down. I only had about 30 seconds lost time. |
| |
| C • Soft traps 2 |
| Running - Road / Track warm up/down 3:00 [1]0.33 mi (9:05 / mi) | |
| shoes: Brooks Cascadia (lime green!) |
| Bit of warm-down jogging. |