Sunday Jun 17 |
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| Event: Salmon La Sac 8 Hour Rogaine
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 | Running - Trail / Grass (control pick-up) 23:00 [2] 2.6 mi (8:51 / mi) +130m 4:45 / km | |
| ahr:125 max:147 shoes: Brooks Trance 5 - 1 |
| Salmon La Sac Rogaine control pick-up. My legs felt tired.
Targo and Nikolay cleaned the course with just a few minutes to spare, so the length was about right. |
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| C • and... 2 |
Saturday Jun 16 |
| Running - Road / Track warm up/down (dirt road) 4:37 [2] 0.6 mi (7:41 / mi) +55m 3:43 / km | |
| ahr:148 max:160 slept:2.0 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up run to start of Goat race at Cle Elum Ridge. |
| Orienteering race (long distance) 1:35:58 [3]*** 13.2 km (7:16 / km) +615m 5:54 / km | |
| ahr:159 max:173 18c shoes: VJ Twister (US size 10.5) - 2 |
| Cle Elum Ridge Goat. To my surprise, my legs felt pretty good today, and I was able to concentrate pretty well on the navigation. I felt fairly strong for most of the race, and I had no major time-loss errors. The forest was open, with great visibility, but the lush grass and ground vegetation covering the downed logs and branches made it a challenge to maintain a high running speed. I'm happy with my per-km time under these conditions. |
| Cycling (mtb road/trail) 1:23:00 [2]* 12.0 mi (6:55 / mi) +320m 3:58 / km | |
| ahr:124 max:155 8c shoes: Nike ACG cycling shoes |
| Final control setting for Salmon La Sac Rogaine. |
| Running - Trail / Grass (course setting) 20:00 [2]** 2.2 mi (9:05 / mi) +40m 5:21 / km | |
| shoes: Nike ACG cycling shoes |
| Excursions on foot from my bike while control setting. |
Friday Jun 15 |
| Note | |
| slept:4.0 (rest day) |
| I'm pretty tired and sore from two big days of training in a row. |
Thursday Jun 14 |
| Orienteering (rogaining / course set) 3:36:00 [2]*** 13.0 mi (16:36 / mi) +1070m 8:13 / km | |
| ahr:130 max:155 10c slept:6.0 shoes: Brooks Cascadia (lime green!) |
| Course scouting at Salmon La Sac, mostly brisk walking with a pack (12-70 pounds, depending on how much water I was carrying), but a little running, too. The rogaine is going to be awesome! |
Wednesday Jun 13 |
| Orienteering (rogaining / course set) 1:44:00 [2]*** 9.7 mi (10:43 / mi) +370m 5:57 / km | |
| ahr:133 max:158 5c |
| Course scouting at Salmon La Sac. I mostly ran, but the time includes some hiking with a pack, e.g. while going up the steeper hills or lugging water. |
| Cycling (mtb dirt/gravel road) 37:00 [2]* 5.0 mi (7:24 / mi) +200m 4:05 / km | |
| ahr:136 max:156 3c shoes: Nike ACG cycling shoes |
| Some course setting by bike. |
| Orienteering (rogaining / course set) 18:00 [2]*** 1.3 mi (13:50 / mi) +100m 6:57 / km | |
| ahr:127 max:145 2c shoes: Nike ACG cycling shoes |
| A 10-minute stint on foot during the biking, plus an 8-minute out-and-back trip to a control. |
| Running - Trail / Grass (trail / dirt road) 35:05 [2]** 4.0 mi (8:46 / mi) +140m 4:55 / km | |
| ahr:133 max:146 3c shoes: Brooks Cascadia (lime green!) |
| Running while rogaine course scouting. |
Tuesday Jun 12 |
| Note | |
| (rest day) |
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Monday Jun 11 |
| Note | |
| slept:6.0 (rest day) |
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