Sunday Apr 29 |
 | Paddling / Rowing (kayaking) 1:10:40  6.1 mi (11:35 / mi) +0m 7:12 / km | |
| ahr:116 max:144 |
| From WAC past Fremont Bridge and back. Some at int. 1, because the overinflated cushion--which I eventually fixed--was causing me severe back pain. |
| Running - Road / Track (road) 45:21  5.8 mi (7:49 / mi) +75m 4:40 / km | |
| ahr:142 max:163 shoes: Brooks Trance 5 - 1 |
| Abbreviated Laurelhurst run, starting and finishing near WAC. I mostly ran at a moderate aerobic pace, but I pushed up the intensity for 1:35 going up the Laurelhurst hill. I felt quite tired near the end of this short run, which isn't surprising, since I haven't been running much. |
Saturday Apr 28 |
| Running - Road / Track warm up/down (road) 10:08  1.38 mi (7:19 / mi) +25m 4:19 / km | |
| ahr:140 max:165 shoes: Brooks Trance 5 - 1 |
| Warm-up for orienteering at North SeaTac Park. |
| Orienteering race (middlish) 19:53  *** 3.22 km (6:10 / km) +35m 5:51 / km | |
| ahr:162 max:173 14c shoes: VJ Twister (US size 10.5) - 2 |
| Short distance race at North SeaTac Park. I had a pretty solid technical run, and I was surprised how fast I was able to go, given my lack of training. My legs certainly felt heavy for much of the way, though. |
| Paddling / Rowing (kayaking) 43:39 [2]3.64 mi (11:59 / mi) | |
| ahr:124 max:148 |
| Paddled from S part of Magnuson to sailing dock at N end, then zig zagged up and down wind to return. |
Wednesday Apr 25 |
| Orienteering (control setting and pick-) 27:00 [2]*** 3.38 km (7:59 / km) +50m 7:26 / km | |
| 26c slept:7.5 shoes: Salomon trail/AR shoes |
| Hanging and picking up controls for COC O training at Meadowbrook. My knee hurt again today--although a bit less--but it didn't hurt while running (but just felt a bit doughy and stiff again). My legs felt really good when I picked up controls. |
Tuesday Apr 24 |
| Note | |
| slept:9.5 (rest day) |
| My left knee is very susceptible today to pain from various movements, and it feels sort of puffy and stiff. This injury is so frustrating! |
Monday Apr 23 |
| Note | |
| rhr:52 slept:8.3 |
| My knee feels okay this morning. It seems no worse and possibly better than yesterday, but it's probably too early in the day to tell. |
| Orienteering (street-O vetting) 10:23 [1]* 1.15 mi (9:02 / mi) +20m 5:19 / km | |
| ahr:115 max:132 15c shoes: Brooks Cascadia (lime green!) |
| Jogged while doing some Street Scramble vetting. I had a bit of pain in my left knee, so I quit running and walked the rest of the time. My logged control count includes the ones I did while walking. |