Saturday Jul 28 |
 | Note | |
| slept:9.5 (rest day) |
| I thought I might do a bit of training today, but I decided it was more important to rest and sleep. |
Friday Jul 27 |
| Orienteering (control hanging) 21:00 [2]*** 3 km (7:00 / km) | |
| 16c slept:1.0 shoes: Brooks Cascadia (lime green!) |
| Setting controls for a private orienteering event at Magnuson Park: 2 score O courses and Rubber Chicken orienteering, using the orca (former submarine) fin sculpture garden. |
| Orienteering (control pick-up) 39:00 [1]*** 4.88 km (8:00 / km) +20m 7:50 / km | |
| 30c shoes: Brooks Cascadia (lime green!) |
| Easy jogging to pick up controls at Magnuson Park in the afternoon. |
Thursday Jul 26 |
| Running - Trail / Grass (some road, too) 21:30 [2] 2.7 mi (7:57 / mi) +25m 4:49 / km | |
| ahr:128 max:143 slept:6.0 shoes: Brooks Cascadia (lime green!) |
| Ran from the office, Southwest to the BGT, to the Princeton St. Bridge, and back [route]. My legs felt pretty dead at first but better on the return trip, when my turnover picked up and I felt pretty good. |
Wednesday Jul 25 |
| Orienteering (course checking) 30:30 [2]*** 5.08 km (6:00 / km) +20m 5:53 / km | |
| ahr:125 max:159 18c slept:7.4 shoes: Brooks Cascadia (lime green!) |
| Vetting for Friday's O event at Magnuson Park. My left hamstring was somewhat sore before I started. My legs felt sort of snappy after a few minutes of running, although they felt fatigued at the same time. |
| Running - Road / Track warm up/down 3:00 [2] 0.35 mi (8:30 / mi) +3m 5:09 / km | |
| shoes: Nike Zoom Waffle - Husky color |
| A bit of jogging at West Seattle Stadium before running the 10,000m at the all-comers meet. |
| Running - Road / Track race (track) 34:46 [4] 6.21 mi (5:36 / mi) +0m 3:29 / km vdot: 61.2 | |
| ahr:168 max:178 shoes: Nike Zoom Waffle - Husky color |
| 10,000m run at all-comers meet at West Seattle Stadium. My original goal was to run around 34:30, but given that my legs are still feeling significant training fatigue, I wasn't sure how it would go or if I would even finish. I felt tired after 2 miles, and the next 2 miles were slower, before I picked it up a notch and felt quite a bit better for a few laps. I had discomfort at both ends of my digestive tract, including a stomach full of carrots and cabbage, which apparently turned into a big ball of coleslaw rather than digesting after I munched on them hours earlier while at my desk. I didn't push myself to get the best time possible, because I would not be close to my PR, anyway, my abdominal and calf muscles were fatiguing just to go 10k, and I just wanted to test my fitness.
Lap times and avg/max heart rates: 82.3 136/159, 83.5 160/162, 80.7 163/165, 84.8 165/166, 83.1 166/167, 83.3 168/169, 83.0 168/169, 83.2 168/169, 83.8 168/169, 83.0 169/170, 83.9 169/170, 83.9 169/170, 84.6 170/171, 85.3 169/170, 85.4 169/170, 85.1 169/170, 85.0 170/172, 83.7 171/172, 83.2 172/172, 83.2 172/173, 84.0 172/174, 83.6 173/173, 85.7 172/173, 82.4 173/174, 76.1 176/178
1600s: 5:31.3, 5:32.6, 5:34.6, 5:40.4, 5:35.1, 5:35.7
5k splits: 17:21, 17:25 |
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| Running - Road / Track warm up/down (track) 8:56 [2] 1.05 mi (8:30 / mi) +0m 5:17 / km | |
| ahr:126 max:135 shoes: Brooks Cascadia (lime green!) |
| Warm-down jogging with Trisha Steidl. |
| Orienteering (course checking / mapping) 23:30 [1]*** 2.9 km (8:06 / km) +6m 8:01 / km | |
| ahr:108 max:130 12c shoes: Brooks Cascadia (lime green!) |
| Late night vetting for Friday at Magnuson Park. I ran slowly--a second warm-down jog. |
Tuesday Jul 24 |
| Running - Road / Track (some trail, too) 29:05 [2] 2.97 mi (9:47 / mi) +105m 5:29 / km | |
| ahr:120 max:140 slept:7.0 shoes: Brooks Cascadia (lime green!) |
| Easy run from Terry's to Ravenna, back and forth in the park a bit, and back. I took the measuring wheel to measure my interval course from Saturday's workout. My estimate of a bit over 900m turned out to be pretty good: it was 907m. My legs felt somewhat tired and were stiff for the first half of the run. Again, my heart rate stayed quite low unless I made a concerted effort to increase my speed. |
Monday Jul 23 |
| Walking (hiking) 25:00 [12] 1.47 mi (17:00 / mi) +100m 8:43 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Hiking with Warren and Liam at Twin Falls State Park. Liam hitched a ride on my backpack strap up some of the hills. The boys lead me through some bouldering along the river. It was a fun outing. |
| Walking (mapping / course planning) 20:00 [1]* 1.25 mi (15:59 / mi) +50m 8:51 / km | |
| 10c (rest day) shoes: Brooks Cascadia (lime green!) |
| Brisk/uphill walking while BEAST course scouting. This was supposed to be an off day, but the several hours on my feet made my legs feel tired by the time I called it a day at 10:30-ish PM. |