Sunday Jul 8 |
 | Running - Road / Track (street-O vetting) 20:00 [3]* 3.08 mi (6:29 / mi) +70m 3:46 / km | |
| ahr:154 max:174 6c shoes: Brooks Cascadia (lime green!) |
| Ran from Robinswood Park to Wilburton Hill Park, doing a bit of urban O control vetting along the way. I ran with a pack, and my legs felt heavy for several minutes in the beginning of the run. |
| Running - Road / Track 5:50 [2]0.73 mi (7:59 / mi) +10m 4:46 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Easier last part of running to Wilburton. |
| Running - Road / Track (road) 52:51 [2]7.05 mi (7:30 / mi) +60m 4:32 / km | |
| ahr:140 max:157 |
| Late evening run from the office, SW on the BGT to U Village, then back via a loop through the park. I felt tired at first, then better after warming up, and I let my cadence float up around 90 when I felt like it. |
| Cycling (mtb road) 22:10 [2]5.32 mi (4:09 / mi) +33m 2:32 / km | |
| ahr:131 max:149 shoes: Nike ACG cycling shoes |
| A short ride from the office, North on the BGT and back via 65th St. I wanted to get on the bike for at least a few minutes this weekend, just so my legs remember what it's like. |
Saturday Jul 7 |
| Note | |
| slept:7.0 |
| Ballard Street Scramble event day, so got up early. Took a nap in the evening. I guess that counts toward tomorrow night's sleep. |
| Running - Road / Track warm up/down 42:06 [2]5.1 mi (8:15 / mi) +40m 5:00 / km | |
| ahr:123 shoes: Brooks Cascadia (lime green!) |
| 19:43 wm-up jog through Magnuson, then 7 x 170m kite hills (logged separately), with jogging back recovery, then 13:48 wm-down jog back to the office. |
| Running - Trail / Grass hills (grass) 4:14 [5]0.75 mi (5:37 / mi) +50m 2:54 / km | |
| max:164 shoes: Brooks Cascadia (lime green!) |
| 7 x ~170m up the kite hill at Magnuson Park, with easy jogging down the hill for recovery. Times: 38.7, 37.1, 36.8, 35.5, 36.3, 34.6, 35.2 |
Friday Jul 6 |
| Running - Road / Track (street O) 57:50 [2]* 7.45 mi (7:45 / mi) +155m 4:32 / km | |
| ahr:130 max:153 15c slept:3.5 shoes: Brooks Cascadia (lime green!) |
| Ballard Street Scramble and SND vetting. My hamstrings felt sort of spasmodic / catchy for about half the run (probably still tired from last weekend), but they felt better toward the end of the run, when my legs felt pretty snappy. The whole run took just under 1:40, but 40 minutes was spent stopped for control and map checking and editing. |
Thursday Jul 5 |
| Running - Road / Track (road) 14:30 [2]1.89 mi (7:40 / mi) +40m 4:28 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Ran to the office from the Norheim's. |
Wednesday Jul 4 |
| Cycling (mtb road) 1:04:00 [2]* 13.1 mi (4:52 / mi) +280m 2:51 / km | |
| ahr:125 max:149 12c shoes: Nike ACG cycling shoes |
| Ballard Street Scramble and SND vetting by bike. The control vetting entailed stopping, sometimes for several minutes, so the riding time was fragmented. My right knee seemed to be clicking (quietly and painlessly) at first, but it felt normal before long.
I noticed that my back wheel was moving laterally a bit when I braked, so I loosened the quick-release and saw that my skewer seemed to be broken. I should get it replaced soon, because the wheel doesn't seem to align quite right, which probably isn't great for the frame and disc brakes. |
Tuesday Jul 3 |
| Note | |
| slept:9.3 (rest day) |
| Planned day off. The good night's sleep was nice. It was hot in the office today. |
Monday Jul 2 |
| Running - Road / Track warm up/down (road) 16:10 [2]2.37 mi (6:50 / mi) +45m 4:01 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Brisk warm-up for sprint orienteering in Kimberley, B.C. My legs felt pretty good at the end of the run. |
| Orienteering race (sprint) 11:04 [4]*** 2.3 km (4:49 / km) +20m 4:37 / km | |
| 9c rhr:43 slept:5.6 shoes: Nike Zoom Waffle - Husky color |
| Urban sprint race in Kimberley. I had a pretty good run from a physical standpoint, but technically it was unfocused, with three exit direction mistakes at the start of legs: one at the start, which cost me 20 sec. (all I had to do was look up and watch the direction of previous starters, who ran off in plain view, but for some reason I didn't), and two more leaving controls 4 and 5, which cost me about 7 and 10 seconds respectively. Besides that, I had just a few seconds of route wobbles. Even if I had run a totally clean race, MrPither--who won convincingly with a time of 9:58--would have beaten me handily. bmay also beat me, by 10 seconds. He started 1 minute behind me and pulled to within maybe 30-35 seconds between controls 5 and 6.
A little (3 min?) of this run was at intensity 3.
RHR taken just after 6 AM (=5 AM Seattle (Pacific) time) |
| Running - Road / Track warm up/down (some trail, too) 16:02 [2]1.78 mi (9:00 / mi) +90m 4:50 / km | |
| shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up jog for second sprint (B.C. Champs race) in Kimberley. |
| Orienteering race (sprint) 14:59 [4]*** 2.1 km (7:08 / km) +100m 5:46 / km | |
| 15c shoes: VJ Twister (US size 10.5) - 2 |
| Second sprint (B.C. Champs race), this time in the forest next to Kimberley. The terrain had many moderately sloping to steep hills and depressions, many forestry roads and trails, and either logging debris or down logs and branches on the ground over much of the area. I pushed hard and had a good run, with just a few small bobbles, a few micro-route mistakes and a few questionable routes. In contrast with how the first sprint felt, my legs seemed empty, and it was a struggle to make myself run fast. Still, I had at least one really convincing fastest split and no really slow controls. MrPither continued to amaze me when he blew away the rest of the field on a few of the legs that were fairly straightforward runs that I lost no time on. But he had some mistakes, and I won overall by 57 seconds. It's hard to believe the course was only 2.1 km long, but I guess the vegetation was slow in parts and the terrain was hilly. I pushed very hard at the end, and it took me a while to catch my breath after the finish. |
| Running - Road / Track warm up/down (road) 9:17 [1]0.62 mi (14:59 / mi) +10m 8:53 / km | |
| shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-down jog after the sprint, around in circles while waiting for Monster to finish, then back to the download with him. |
| Cycling (mtb road) 52:20 [1]11.3 mi (4:38 / mi) +90m 2:48 / km | |
| ahr:116 max:132 shoes: Nike ACG cycling shoes |
| Easy bike ride in the late evening, after getting home from B.C. and having some dinner with Terry. My legs felt good once I got warmed up, and I had to restrain myself to keep the intensity down.
I had a bit of pain on the lower part of my right shin, from pulling up on the pedal with my right foot. I tried to ease up on the pulling, and this seemed to help a bit. |