Sunday Jun 24 |
 | Running - Trail / Grass warm up/down 6:30 [1] 0.3 mi (21:38 / mi) +5m 12:48 / km | |
| ahr:106 max:128 shoes: VJ Twister (US size 10.5) - 2 |
| Brief warm-up, mostly jogging in place during John's pre-race briefing, for Goat race at Fishtrap Lake. |
| Orienteering race (Goat) 1:35:15 [2]*** 12.7 km (7:30 / km) +290m 6:44 / km | |
| ahr:149 30c slept:8.5 shoes: VJ Twister (US size 10.5) - 2 |
| Goat race at Fishtrap Lake. The full course was 17km, the first half was on the USGS map on the (hitherto unused for orienteering) East side of the lake, and the second half on the O map on the West side of the lake. I decided fairly early to skip controls 7 and (probably) 30, and I stuck with that plan. More distance could have been saved by skipping controls 6 and 7, but #6 looked fun, and I prefered to have a skip in the bank.
I mostly navigated okay but had some navigation mistakes (maybe 5-7 minutes, altogether) when I allowed myself to be too sloppy on some tricky controls. I also took a 1 minute toilet break between controls 17 and 18. After two sprint races yesterday, and because of the length of the course and the lush, slowish spring vegetation, I decided to take it fairly easy early in the course and treat it as a long aerobic run, with a tactical surge late in the course. This is exactly what I did.
Sergey Velichko and Peteris Ledins ran with me for most of the course, Sergey always right behind me and Peteris taking the lead twice--once when Sergey and I screwed up one of the controls in one of the three boxes (clusters of controls that could be taken in any order), and once when I decided to ease up and let someone else lead, so that I could take a toilet stop. Coming up the hill out of the last box (which was in the detailed and fun forested basalt canyons), I decided to increase the tempo (logged separately), and I put a couple hundred meters gap on Sergey and Peteris going to control 26. Control 27 was misplaced by ~200m, and after running up and down the reentrant marked on the map a couple times, I decided it wasn't there and moved on. Just then, Peteris and Sergey came from across the hill (having seen the control in the wrong place and punched it, as it turns out), and I shouted to them that the control wasn't there, then ran off to the last few controls.
I ended up about 3 minutes ahead of Peteris, who was maybe half a minute ahead of Sergey. It was a really fun course, and it was nice to get some practice running with the pressure of a couple guys on my shoulder.
I hitched a ride down to the lake with Peteris afterward, and we went for a short swim and cleaned up. He said the water was warm, but it really wasn't, although I'm a wimp about cold water. |
| Orienteering race (Goat) 20:00 [3]*** 3 km (6:40 / km) +45m 6:12 / km | |
| ahr:161 max:167 shoes: VJ Twister (US size 10.5) - 2 |
| Harder running, mostly at the end of the Goat. |
Saturday Jun 23 |
| Running - Road / Track warm up/down (some grass, too) 9:56 [2] 1.37 mi (7:14 / mi) +12m 4:23 / km | |
| ahr:129 max:150 slept:5.5 shoes: Brooks Trance 5 - 1 |
| Warm-up run before sprint orienteering course at Manito Park in Spokane, WA. My legs felt really stiff and tired at first but felt more supple and strong after a few minutes. I still felt somewhat tired from the last few days, though. |
| Orienteering race (sprint) 13:10 [3]*** 2 km (6:35 / km) +54m 5:48 / km | |
| ahr:147 max:163 15c shoes: VJ Twister (US size 10.5) - 2 |
| Sprint race at Manito Park. The terrain was superlative sprint terrain, with excellent terrain type variety and high feature density. The course was interesting and challenging, but the map was a bit weak in places, making it hard to get in and out of a few of the controls cleanly. I had one small-to-medium (~15-20 sec?) mistake and one large (~50 sec.) one, both of which were map related, but my fault for not adapting.
I managed to finish covered in blood--again. (What is it with me and sprints?) This time, it was not Mike Smith, but a pine tree branch that I ran into. The end of the dry, stiff branch was broken and sharp, and it perforated my scalp when I broke it with my head. The park was mobbed with people, and I'm afraid some of them may have been a bit freaked out. No stitches were needed this time, and my orienteering friends at the finish pitched in to clean me up nicely. |
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| C • Graphic details 4 |
| Running - Trail / Grass warm up/down (mostly trail) 10:00 [2] 1.2 mi (8:20 / mi) +45m 4:38 / km | |
| ahr:120 max:149 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up for sprint orienteering course at Riverside State Park, Bowl & Pitcher. |
| Orienteering race (sprint) 12:00 [3]*** 2.1 km (5:43 / km) +35m 5:16 / km | |
| ahr:152 max:165 11c shoes: VJ Twister (US size 10.5) - 2 |
| Sprint course at Bowl & Pitcher. It was very different in character than the sprint at Manito earlier in the afternoon, and the forest running and the variety were fun. I had a good, mostly clean run but was not able to run as fast as I had hoped, because the course required some fairly precise compass running in places. Many patches of small trees have grown up in the area, making the visibility worse than it has been in the past. |
| Running - Trail / Grass warm up/down (some terrain, too) 11:40 [1] 1.1 mi (10:35 / mi) +12m 6:23 / km | |
| ahr:109 max:129 shoes: VJ Twister (US size 10.5) - 2 |
| Warm down run at Riverside State Park after orienteering. The course went near, but not to, a row of basalt hills, and some of us--Mike, Sally, Andrew, Rex, Patrick, Terry and I--decided to jog into the forest and check them out after the race. |
Friday Jun 22 |
| Cycling (mtb road) 1:05:11 [2] 15.0 mi (4:20 / mi) +215m 2:35 / km | |
| ahr:132 max:151 shoes: Nike ACG cycling shoes |
| Rode to G & H with the Street Scramble map files, up Capitol Hill to GHCU, then back to the office. Legs felt fairly tired at the end of the ride. |
| Orienteering (course setting) 32:00 [2]** 4.7 km (6:49 / km) +95m 6:11 / km | |
| ahr:127 max:147 13c shoes: Brooks Cascadia (lime green!) |
| Setting controls for Seward Park Street Scramble. Time including stops to tie controls was 42:35. Legs felt tired to start with then better after warming up. Distance is a guess. |
| Running - Trail / Grass (trail) 6:30 [3] 1.08 mi (6:00 / mi) +6m 3:41 / km | |
| shoes: Brooks Trance 5 - 1 |
| Replacing a missing control during Street Scramble, plus a bit of running on the way back to the start/finish while taking photos of runners. |
Thursday Jun 21 |
| Running - Trail / Grass (trail) 1:55:00 [2]* 11.5 mi (10:00 / mi) +230m 5:51 / km | |
| ahr:130 max:156 shoes: Brooks Cascadia (lime green!) |
| Course marking for Solstice Run at Soaring Eagle Park. Time out was 2:45, but that includes lots of stopped time. |
Wednesday Jun 20 |
| Running - Road / Track warm up/down (road) 11:15 [2] 1.55 mi (7:16 / mi) +20m 4:20 / km | |
| ahr:135 max:155 shoes: Brooks Trance 5 - 1 |
| Warm-up for orienteering at Big Finn Hill Park. |
| Orienteering race (sprint) 37:08 [2]*** 3.1 km (11:59 / km) +35m 11:20 / km | |
| ahr:128 max:161 11c shoes: VJ Twister (US size 10.5) - 2 |
| Sprint course at Big Finn Hill. Some of it was fine, but there were a few controls that were bingo due to being in the green and either in places with map errors or misplaced. Control #4 took 10.5 minutes, and control #6 took 7.5 minutes. |
Tuesday Jun 19 |
| Cycling (mtb road) 44:42 [2]* 10.0 mi (4:28 / mi) +200m 2:37 / km | |
| ahr:120 max:148 25c shoes: Nike ACG cycling shoes |
| Seward Park Street Scramble vetting, including lots of stops at controls. |
Monday Jun 18 |
| Running - Road / Track (road) 31:25 [2] 4.0 mi (7:51 / mi) +60m 4:40 / km | |
| ahr:124 shoes: Brooks Trance 5 - 1 |
| Run with 6x surges of 50 fast strides (29-30 seconds each), then did ~50 seconds of skipping, high knees and butt kicks. The skipping popped something in my left hip, so I quit the form drills and jogged gently back. The strides and form drills are logged separately. |