Sunday Jul 1 |
 | Running - Trail / Grass warm up/down (trail) 4:50 [2] 0.48 mi (10:05 / mi) +65m 4:24 / km | |
| rhr:42 shoes: VJ Twister (US size 10.5) - 2 |
| Brief warm-up run to start for middle distance course at Cranbrook Community Forest.
RHR taken at 7 AM (=6 AM Seattle time) |
| Orienteering race (middle distance) 39:30  4.1 km (9:38 / km) +260m 7:19 / km | |
| 21c slept:8.0 shoes: VJ Twister (US size 10.5) - 2 |
| B.C. Champs middle distance race at Kettle Lake. The course was very demanding and fun, and the terrain was so detailed that the organizers published the map at a scale of 1:7500 (despite what ISOM says). I'm not sure what I think about this, but the large scale certainly helped me read the map without coming to a complete stop. I had a good run, considering the high degree of technical difficulty, although I had many small hesitations and micro-route errors. I had only one large mistake (~45 seconds on control 19) and mostly kept my pace up when I could. Most of the run was aerobic, because I couldn't run very fast and maintain contact, but I pushed hard up the hills, so those parts (10 minutes?) were at a higher intensity. I took first place, 46 seconds ahead of bmay. Route Gadget (still need to put in my route). |
| Running - Trail / Grass warm up/down (trail) 22:12 [2] 2.47 mi (9:00 / mi) +55m 5:14 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Warm-down jog with MrPither. |
Saturday Jun 30 |
| Running - Trail / Grass warm up/down (trail) 12:13 [2] 1.32 mi (9:15 / mi) +45m 5:12 / km | |
| rhr:46 slept:7.8 shoes: Brooks Cascadia (lime green!) |
| Warm-up for orienteering at Cranbrook Community Forest lands, Sylvan Lake. Most of my warm-up consisted of running uphill to the start/finish area with my backpack and lunch bag.
RHR taken at 10 AM (= 9 AM Seattle time) |
| Orienteering race (long distance) 1:27:45  11 km (7:59 / km) +420m 6:42 / km | |
| 18c shoes: VJ Twister (US size 10.5) - 2 |
| Long distance race at Cranbrook Community Forest. It was a fun run through beautiful, interesting terrain. My run was so-so. My visualization and memorization abilities seemed not to be at their best, maybe because I was mentally unwinding from a busy week, and I made a 4-minute parallel error on the second control. The terrain is extremely detailed, but the map was very generalized and stylized, and the control placements were sometimes not well-supported by the map details, making it hard to hit the controls without losing bits of time. I didn't adapt very well to this and probably had 8-10 minutes of lost time. In the later parts of the course, the little map discrepancies started affecting my motivation, and it became difficult to keep pushing myself, and I had to make a conscious effort to keep the pace up. I ended up in 4th place, about two minutes behind bmay and pi and a whopping 14.5 minutes behind MrPither, who ran very strongly and clearly did not experience the problems I had.
My hip adductors were sore during the race, no doubt from Wednesday's track workout.
I forgot my transmitter strap this weekend, so I don't have HR data, although I took my pulse on my wrist once perhaps 2/3 of the way through the course, and it was ~156 bpm while running uphill on a trail. Some of this race, maybe 20 minutes, were at intensity 3. |
| Orienteering (control pick-up) 31:00 [2]*** 3.3 km (9:24 / km) +120m 7:57 / km | |
| 4c shoes: Brooks Cascadia (lime green!) |
| A couple minutes warm-down jogging followed by picking up some controls. |
| Note | |
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| The ball of my right foot--on the joint--is bruised and hurt during all my off-pavement running (and some of my running on pavement) this weekend. |
Friday Jun 29 |
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| Event: BC Champs
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| Running - Road / Track (road) 44:09 [2] 6.02 mi (7:19 / mi) +60m 4:25 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Driving this afternoon and evening with Fred V. to the B.C. Champs in Cranbrook and Kimberley. We hit a huge traffic back-up South of Bonners Ferry, ID, and since we weren't moving anymore, I decided to go for a run to investigate. I ran along the shoulder of Hwy. 95 until I reached the front of the line of vehicles over 2 miles down the road. Apparently, some small tornados a couple hours earlier had downed some trees that knocked powerlines onto the road, and emergency vehicles had blocked traffic from both directions. I stretched for a few minutes then ran back to deliver the news, before running back and forth some more to get in extra time before hopping in the car when the road was reopenned nearly 1.5 hours after we stopped.
My legs felt somewhat tired and sore from Wednesday's intervals. |
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| C • tornadoes 2 |
Thursday Jun 28 |
| Note | |
| slept:6.0 (rest day) |
| I intended to do something short and easy today but didn't get around to it. |
Wednesday Jun 27 |
| Orienteering (control hanging/pick-up) 15:00 [2]*** 2.5 km (6:00 / km) +32m 5:38 / km | |
| 12c slept:6.0 shoes: Brooks Trance 5 - 1 |
| Control setting and pick-up for GREAT camp counselor O training at Robinswood Park. |
| Running - Road / Track warm up/down 15:53 [2] 2.1 mi (7:33 / mi) +6m 4:39 / km | |
| ahr:137 max:158 shoes: Brooks Trance 5 - 1 |
| Warm-up run before 5k track run, including a few surges. My legs felt a bit flat, maybe from yesterday's fast strides. |
| Running - Road / Track intervals (track) 9:04 [4] 1.74 mi (5:12 / mi) +0m 3:14 / km | |
| ahr:169 max:174 shoes: Nike Zoom Waffle - Husky color |
| 17:15 5000m run at CNW all-comers meet. Ran hard/medium 600s, then medium 400m, then hard final 400m. It was a tough workout, and I wasn't sure after the first 600m, whether I'd be able to handle the pace for the others. It was tough on the 4th 600m and the 400m. My times and avg/max HRs for the hard running: 1:56.1 160/167, 1:56.6 168/170, 1:56.0 171/174, 1:58.1 173/174, 1:17.2 171/174. The medium recovery periods are logged separately. |
| Running - Road / Track tempo (track) 8:11 [3] 1.37 mi (5:58 / mi) +0m 3:43 / km | |
| ahr:166 shoes: Nike Zoom Waffle - Husky color |
| Medium-pace recovery periods (3x 600m + 400m) between intervals during 5k on the track. Times and average/min HRs: 2:11.0 162/159, 2:14.8 165/162, 214.4 169/166, 1:30.8 169/167 |
| Running - Road / Track (some trail/grass, too) 1:01:20 [2] 7.3 mi (8:23 / mi) +185m 4:50 / km | |
| ahr:132 max:145 shoes: Brooks Trance 5 - 1 |
| Longish run after the track meet. I went through Hartman Park, then I tried to run on the trails used for BEAST #1 earlier this year, but they'd been wiped out by a huge land clearing to extend the suburban house farm down the hill toward the park. Nice to see that more habitat is being allocated to save the endangered bulldozer. One can only imagine what might have happened had this forest been trammeled by the destructive feet of orienteers! Anyway, I backtracked a bit, ran down 180th, along Avondale to Puget Power Trail to Farrel-McWhirter and the nearby connecting trails, then back to Redmond HS via Puget Power Trail and some neighborhood trails. My legs felt tired from the 5000m, but not breaking-down tired. |
Tuesday Jun 26 |
| Running - Road / Track (mostly road) 36:17 [2] 4.6 mi (7:53 / mi) +15m 4:51 / km | |
| ahr:138 shoes: Brooks Trance 5 - 1 |
| Ran from 53rd St. to the office wearing a backpack, via Ravenna Blvd. and Park and the BGT. After 18 minutes, I ran 6x 50-stride surges in 29-30 seconds, starting a surge every 2 minutes, and I've logged the fast running separately. I felt a bit sluggish when I started the run and again when I started the surges, but my legs felt pretty snappy at the end of the surges. I was thinking of doing 8, but I decided not to push my luck, especially with a hard workout coming tomorrow at the all-comers track meet. |
| Running - Road / Track intervals (road) 2:58 [5] 0.71 mi (4:11 / mi) +10m 2:29 / km | |
| ahr:157 max:165 shoes: Brooks Trance 5 - 1 |
| Fast strides during run. |
Monday Jun 25 |
| Note | |
| slept:7.0 (rest day) |
| Planned off day. Did a bunch of house cleaning. |
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| C • Cleaning 1 |