Sunday Jul 15 |
 | Running - Road / Track (some grass & path) 1:41:55  12.35 mi (8:15 / mi) +290m 4:47 / km | |
| ahr:125 max:150 13c slept:7.0 shoes: Brooks Trance 5 - 1 |
| Running while vetting for Seattle Night & Day Challenge. I visited 13 controls, plus made a few more when I came across interesting spots. My right hip hurt some for the first 20 minutes or so, but it felt fine the rest of the time. Also, my right knee/lower quads continued to have the same twingy pain it has had for a few days; it feels like a tendon or ligament or some other strand of something that's getting pinched occasionally.
I was pretty tired from yesterday, and it was hard to get going after the sometimes lengthy stops, because my legs would stiffen, and I would get sleepy. My total time out was nearly 4 hours, although a bit of that was doddling/tourism. |
Saturday Jul 14 |
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| Event: Cougar Mtn. Trail Run Series 10-mile run
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| Cycling (mtb dirt road) 2:05:00  15.0 mi (8:20 / mi) +720m 4:30 / km | |
| ahr:137 max:167 spiked:3/4c slept:7.0 shoes: Nike ACG cycling shoes |
| Mountain bike ride with Peteris to pick up some of the TRIOBA 12 Hour AR bike course. I didn't read the map carefully enough to see where the first checkpoint was located (the checkpoint markings were hard to see in the print), so we went too far and--worse--too high up the hill and had to go back to get it. There was a ~25 minute uphill bike-whack through thick second growth forest; that was pretty unpleasant, but it was a good full-body workout, and my arms got tired from holding my bike over my head or pushing it through sapling branches. Our total riding time was 2:22, but we mostly coasted back down the hill, so I'm not counting that as training. |
| Orienteering (map run) 1:43:20  16 km (6:28 / km) +300m 5:54 / km | |
| ahr:145 max:169 3c shoes: VJ Twister (US size 10.5) - 2 |
| Map run at Trollhaugen, finishing at late dusk. I made two loops from the gravel pit to the East side of the map, running off trails and roads as much as practical without going through areas of super nasty vegetation. I picked up a couple of the TRIOBA 12 Hour trekking checkpoints during my first loop.
The run was mostly easy, but I put in a couple medium-pace (approx. long distance race pace) surges during my second loop, the first back and forth over a hill with white-ish forest and the second (after 9:41 easy running) on the Iron Horse (rail) Trail. The times and avg/max HRs were: 7:03 162/169 and 7:46 161/168 (6:10/mi pace +5-10 m climb for second interval). The logged distance is the smoothed actual route distance, which does not account for all the weaving and zig-zagging. (Much of the forest at Trollhaugen is like a Christmas tree farm, so a lot of weaving is necessary.)
Although I did trip and fall a few times, I was pleasantly surprised how well I was able to run in this rough terrain shortly after such a tough bike ride (for my current bike fitness). But for about the last 20 minutes (particularly after the two harder running intervals), my hamstrings and vastus medialis muscles felt a bit crampy, probably due not only to fatigue, but also to slight dehydration. The bruised joint at the ball of my right foot continued to hurt from wearing my O shoes during this run. It seems not to be recovering quickly, and I wonder if it will be better in time for WOC. On the other hand, it doesn't seem to impede my performance significantly, so it doesn't matter much. |
| Note | |
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| One problem with my map run is that, since I was rough orienteering the whole time, I had the feeling that I was getting lazy about monitoring my direction and location, and I sometimes missed features along my intended route. This is bad practice, and I think I should make an effort to concentrate more next time I do this--or else mostly keep my map in my pocket and not pretend to be orienteering.
Still, the map run today was good training in most respects, and if I could just do a few trainings of this quality each week (like BorisGr), my orienteering performance would probably jump up a level. |
Friday Jul 13 |
| Note | |
| slept:4.5 |
| My gluteus (maximus) muscles are still sore today. |
| Orienteering (control hanging) 4:30 [2]*** 0.8 km (5:37 / km) +0m 5:37 / km | |
| 7c shoes: Brooks Trance 5 - 1 |
| Hung controls for the City of Bellevue GREAT daycamp relay at Marymoor Park. This was a farsta forked relay (~750m per leg) for 50 kids (and their 8 counselors) enrolled in this week-long orienteering camp. This was the final day of camp. Some of the kids are orienteering quite well, including one boy who did his relay leg in under four minutes (about 5 min / km!) |
| Running - Road / Track 21:50  2.14 mi (10:11 / mi) +45m 5:57 / km | |
| ahr:110 max:139 shoes: Brooks Trance 5 - 1 |
| Very easy jog, with a few form drills (5 exercises = 1:28 total time) toward the end. |
Thursday Jul 12 |
| Orienteering (control setting & pick-up) 21:00  3.4 km (6:11 / km) +40m 5:50 / km | |
| 26c slept:2.0 shoes: Brooks Trance 5 - 1 |
| Hanging controls, doing a little shadowing, and picking up controls at Wilburton Hill Park. My legs felt okay. My gluteus muscles are sore from yesterday's intervals. |
Wednesday Jul 11 |
| Running - Trail / Grass warm up/down 8:20  0.69 mi (12:04 / mi) +15m 7:02 / km | |
| ahr:116 max:156 slept:3.8 shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-up (including some jogging in place, in addition to real running) for SAMM orienteering meet at Wilburton Hill Park.
It was hot, Hot, HOT today--upper 90s (F)! |
| Orienteering race (easyish sprint) 21:52  2.7 km (8:06 / km) +40m 7:32 / km | |
| ahr:143 max:171 9c shoes: VJ Twister (US size 10.5) - 2 |
| Course 3 at Wilburton. I ran the odd legs pretty easy and the even legs hard. I lost nearly 5 minutes on the second to last control, where the map (and therefore the control) was positionally messed up. I was mentally lazy and didn't generally do a good job of anticipating and visualizing, so I could use some work on that. |
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| C • it was about 2.7km, not 4.0km 2 |
| Orienteering race 7:57  1.4 km (5:41 / km) +25m 5:13 / km | |
| ahr:160 max:174 9c shoes: VJ Twister (US size 10.5) - 2 |
| Ran hard on course 2 at Wilburton. |
| Orienteering 3:48 [4]*** 0.9 km (4:13 / km) +15m 3:54 / km | |
| ahr:163 max:176 5c shoes: VJ Twister (US size 10.5) - 2 |
| Ran course 1 hard by memory. I had one small error, where I started a couple of steps down the wrong trail before catching myself. My legs felt pretty tired during the second half of the course. |
| Running - Road / Track (some grass, too) 1:07:15  8.8 mi (7:38 / mi) +140m 4:31 / km | |
| ahr:136 max:153 shoes: Brooks Trance 5 - 1 |
| Late night run home from the office, taking a big detour (+250% running time?) to Meadowbrook/Nathan Hale, where I ran a bit over 2 miles on the track. My cruising pace was about 7:10-7:15/mile @ 139-142 bpm heart rate. I felt pretty good coming back up the hill. |
Tuesday Jul 10 |
| Orienteering (control setting) 17:00 [2]*** 2.43 km (7:00 / km) +25m 6:39 / km | |
| 14c slept:3.0 shoes: Brooks Trance 5 - 1 |
| Control setting and pick-up for GREAT camp at Robinswood Park. |
| Running - Road / Track (street-O vetting) 32:05 [2]* 3.9 mi (8:14 / mi) +65m 4:52 / km | |
| 10c shoes: Brooks Trance 5 - 1 |
| Running to vet 2/3 of the urban score O controls for tomorrow's GREAT Street Scramble. I was dehydrated from being hot all day and not drinking enough, and my legs felt sort of crampy and off-kilter for the first third of the run.
I'm torn about whether to run the Cougar Mtn. 10-mile trail run this weekend. I'm thinking it may be better for my training to save the calories and wear and tear on my legs and just do another couple workouts. On the other hand, I ran the last three years and placed 4th, 3rd and 2nd, so this would be my year to win. ;-) |
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| C • Winning 6 |
Monday Jul 9 |
| Note | |
| slept:4.0 |
| This was supposed to be a rest day, but I ended up setting and picking up controls for orienteering summer daycamp. |
| Orienteering (control setting) 10:00 [1]** 0.9 km (11:07 / km) +20m 10:00 / km | |
| 5c |
| Easy jogging while setting controls for GREAT summer daycamp at Lewis Creek Park. About 50 middle-school-aged kids are enrolled in the camp. |
| Orienteering (control setting) 24:00 [2]** 3.5 km (6:51 / km) +65m 6:16 / km | |
| 7c shoes: Brooks Cascadia (lime green!) |
| More control setting for GREAT camp at Lewis Creek Park. |