Sunday Dec 17 |
 | Orienteering (snowshoeing) 2:55:00 [1]** 8.9 km (19:40 / km) +275m 17:02 / km | |
| ahr:114 max:158 slept:6.9 shoes: Montrail Stratos XCR boot |
| Snowshoe rogaining training at Teanaway Forks (my intermediate nav. course plus a few extra checkpoints I picked) with MerGeo AR team. The group was Roger, Yumay, Matt, Kimberly, Peteris and me, and the others took turns leading. We were out for 3:48, but we took breaks of several minutes, usually at checkpoints, to talk, shed or add clothing, etc. The weather was sunny, calm and cold, and the snow was deep and powdery--a glorious day for this outing. |
| Running - Road / Track (road) 11:26 [2] 1.3 mi (8:47 / mi) | |
| shoes: Salomon trail/AR shoes |
| Ran with Maddy from Roger and Yumay's, North on the Samm. River Trail to the bridge and back. My legs felt good and surprisingly not tired from the snowshoeing. |
Saturday Dec 16 |
| Running - Road / Track warm up/down (road) 9:14 [2] 1.15 mi (8:01 / mi) +30m 4:37 / km | |
| ahr:138 max:160 slept:7.5 shoes: Brooks Trance 5 - 1 |
| Warm-up run before orienteering at the UW Campus. |
| Orienteering race (long sprint) 30:05 [3]*** 4.8 km (6:16 / km) +90m 5:44 / km | |
| ahr:161 max:176 spiked:13/20c shoes: Brooks Trance 5 - 1 |
| Ran course 7 at UW Campus meet. It was a good course. I felt pretty good, after feeling tired running last night, but my legs felt fatigued up the hills. I had perhaps 1.5 min. lost time and came in first place. |
| Running - Trail / Grass 25:00 [2] 2.63 mi (9:29 / mi) +30m 5:42 / km | |
| ahr:129 max:148 shoes: Brooks Trance 5 - 1 |
| Easy run around Magnuson with Maddy. I felt a bit lightheaded for part of the time, so I think I may have been a bit dehydrated. My left knee hurt some, especially on the few downhills. |
Friday Dec 15 |
| Running - Trail / Grass (trail / dirt road) 34:16 [2] 2.7 mi (12:41 / mi) +520m 4:56 / km | |
| ahr:147 max:160 shoes: Brooks Cascadia (lime green!) |
| Went for a run with Maddy at Squak Mtn. to pick up more course markings. I was out for about 2.5 hours, but most of it was sub-aerobic. I had a lame headlamp (Tracer), and the heavy camping florescent lantern, both of which eventually ran low on batteries. There were many trees and limbs down from last night's storm, so the trail was hard to follow in places. I got lost once and spent a bunch of time looking around and eventually bushwhacking before finding the trail again. My legs felt sort of tired, but not too bad. I had some pain in my right achilles/ankle, but it subsided as the run went on. The run up was upper aerobic, but the run down was quite easy (because of having to go slow to follow the trail, negotiate the tricky footing and remove and pack away the course markings), so I've logged it separately. |
| Running - Trail / Grass (trail / dirt road) 33:00 [1] 3.0 mi (10:59 / mi) +35m 6:36 / km | |
| ahr:117 max:157 shoes: Brooks Cascadia (lime green!) |
| Easier, downhill parts of my run. |
Thursday Dec 14 |
| Cycling (mtb road) 34:00 [2] 8.2 mi (4:09 / mi) +10m 2:34 / km | |
| ahr:138 max:154 slept:7.8 shoes: Nike ACG cycling shoes |
| I rode to the office along the BGT in the rain. Biking felt tough, and I averaged only about 14 mph on the flat. It seems likely that this was partly because my wheel is mounted so that the rear brake rotor rubs substatially, but it must have been mostly due to my several weeks off from biking. |
| Running - Road / Track (road) 18:00 [2] 2.18 mi (8:15 / mi) +60m 4:44 / km | |
| ahr:127 max:149 shoes: Brooks Cascadia (lime green!) |
| Late evening run around the Northern block, adding on a bit of out and back along Brier Rd. I went out in the windstorm, and it was pretty dramatic. A big, old hardwood tree snapped and fell about 50 meters behind me just when I was starting out up the street (but it fell away from the road). There were quite a few tree limbs on the road, but none fell on or near me while I ran. I opted to skip my usual run through the forest on the first AV trail. |
Wednesday Dec 13 |
| Note | |
| (rest day) |
| Unplanned off day. I had planned to do a short, easy run and/or bike ride, but I had a late evening visiting at Nic and Amber's, and then I felt really tired. |
Tuesday Dec 12 |
| Running - Road / Track (road) 1:48:15 [2] 12.38 mi (8:44 / mi) +150m 5:14 / km | |
| ahr:132 max:154 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| Ran home along the BGT from the new office at Magnuson, most of the way with Roger, who was running his 23-mile run home. We mostly ran 9 min./mi. pace, but I ran sub-8 when I was by myself. I went somewhat past the turnoff (to the 11-mile trail marker), so that we could talk a bit longer and also to extend my run a bit. That added 3.5 miles. I started the run going South on the trail to intercept Roger, but the one way distance without detours is only 8.1 miles, which would make a good morning run. However, this will soon be irrelevent to my commute since I'm moving.
Another good night's sleep--yum! |
Monday Dec 11 |
| Note | |
| slept:13.0 (rest day) |
| Planned off day. My bootius maximus muscles are tired from yesterday's ordeal, probably the uphill muling, especially.
I slept 13 hours last night, uninterrupted, to my amazement. I guess I was tired from starting up training and the couple days of sleep deprivation. |