Saturday May 5 |
 | Running - Road / Track warm up/down (some trail, too) 6:40 [2]0.89 mi (7:29 / mi) +45m 4:01 / km | |
| ahr:140 max:160 slept:7.8 shoes: VJ Twister (US size 10.5) - 2 |
| Brief warm-up for U.S. Team Trials middle distance race. My knee hurts a little while running, but barely (if at all) more than yesterday. |
| Orienteering race (middle distance) 41:13 [3]*** 5.54 km (7:26 / km) +160m 6:30 / km | |
| ahr:161 max:173 16c shoes: VJ Twister (US size 10.5) - 2 |
| Team Trials middle distance race. Cautious and clean run. |
| Running - Road / Track warm up/down 5:44 [1]0.48 mi (11:57 / mi) | |
| ahr:112 max:128 shoes: VJ Twister (US size 10.5) - 2 |
| Very easy jogging back to the car, a long time after finishing. |
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Day 2: Blue/Green - Splits |
Friday May 4 |
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| Event: US Team Trials
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| Running - Trail / Grass warm up/down (mostly trail) 14:00 [2]1.91 mi (7:19 / mi) +20m 4:25 / km | |
| ahr:138 max:159 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up run before U.S. Team Trials sprint race. I felt fairly good. |
| Orienteering race (sprint) 14:52 [4]*** 2.9 km (5:08 / km) +50m 4:43 / km | |
| ahr:166 max:179 13c slept:4.5 shoes: VJ Twister (US size 10.5) - 2 |
| Team Trials sprint race. I had a pretty good run, with just some small time losses due to hesitations or poor micro-routes here and there. I was happy with how fast I was able to run, given my recent lack of training. It was noticably slower than I would normally go, and I sort of hit the wall about 60% if the way around, but it was enough for a decent result. |
| Running - Trail / Grass warm up/down 5:15 [1]0.48 mi (10:56 / mi) +6m 6:33 / km | |
| ahr:104 max:111 shoes: Brooks Cascadia (lime green!) |
| Brief, easy warm-down jog. |
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Sprint TT (Red/Blue) - Splits |
Thursday May 3 |
| Cycling (mtb roads and trails) 1:06:15  ** 9.81 mi (6:45 / mi) +240m 3:54 / km | |
| ahr:119 max:147 6c shoes: Nike ACG cycling shoes |
| BEAST course scouting at Grand Ridge. Lots of stops for mapping and control scouting. Distance and # of controls are a guess. |
| Orienteering (course scouting) 1:06:11  ** 9.45 km (7:00 / km) +270m 6:08 / km | |
| ahr:124 max:152 8c shoes: Brooks Trance 5 - 1 |
| BEAST course scouting at Issaquah. Distance, shoes and # of controls are a guess. |
Wednesday May 2 |
| Orienteering (course scouting) 50:05 [2]** 6.26 km (8:00 / km) +160m 7:06 / km | |
| ahr:127 max:153 13c shoes: Brooks Cascadia (lime green!) |
| BEAST orienteering and trekking course scouting. Distance, shoes and number of controls are a guess. |
Tuesday May 1 |
| Paddling / Rowing (kayaking) 33:45 [2]2.81 mi (11:59 / mi) | |
| ahr:127 max:147 |
| Paddle at Magnuson, I think. Distance is a guess. |
Monday Apr 30 |
| Running - Road / Track 10:27 [2]1.31 mi (7:59 / mi) +6m 4:54 / km | |
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| Short run? |
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. |