Sunday Aug 5 |
 | Running - Road / Track (street-O vetting) 1:25:30 [1]* 9.75 mi (8:46 / mi) +45m 5:22 / km | |
| ahr:108 max:135 18c rhr:39 slept:6.8 shoes: Brooks Cascadia (lime green!) |
| Vetting for Puyallup Street Scramble. My legs were tired from yesterday, and I took it easy. I felt good about half way into the run, after I had gotten well warmed up, and I got that comfortable feeling that running was easy and I could do it as long as I wanted to. At around the 70-75 minute mark, though, I felt sort of tired again.
Getting out of bed this morning was hard, and I stayed more or less asleep for a while. I guess that explains the low AM heart rate, despite the long workout (AR) yesterday. I napped in the car on the way to and from Puyallup, while Terry drove. |
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| C • Kiev 2 |
Saturday Aug 4 |
| Orienteering race 40:11  4 km (10:03 / km) +125m 8:41 / km | |
| ahr:149 max:165 spiked:8/10c slept:4.7 shoes: VJ Twister (US size 10.5) - 2 |
| Six Degrees of Navigation Adventure Race. As usual, it was a really long orienteering course--Dave Tallent (the course setter) said 38km. The MerGeo.com 4-coed team was me, Roger, Yumay, and Clint Arney, and we finished first overall in just under 4:34:00. We did pretty well on all the segments: orienteering, mountain biking, walkie-talkie-O (had trouble with 1st control: I had the map and Roger and Clint were the legs and eyes), trekking (more orienteering, but with some longer legs), and river trekking (few minutes loss due to overrunning one control). We also had a pretty well-paced race, even finishing with a little gas in the tank, which is better than the alternative. We worked well as a team to keep moving, with Roger and Clint pushing my bike when I had to fiddle with the map or map holder, and we made good use of the WeGo Team Link Race towline.
The orienteering leg was nominally 4 km, although I think it may have been a bit longer, because it seemed like we were going faster than 10:00/km. I guess there was a lot of logging debris in places, though, so maybe not. I had a couple small time losses: an undershoot/hesitation and a miss/overshoot. We finished a few minutes ahead of Frenchy, Aaron (Rinn), and Matt (?), after running close to them for the first half of the course, until they pulled a bit in front, took a more direct route to CP 7 and apparently missed. |
| Cycling race (mtb orienteering) 1:36:45  11.0 mi (8:47 / mi) +320m 5:01 / km | |
| ahr:140 max:162 spiked:9/11c shoes: Nike ACG cycling shoes |
| Mountain biking section of race. Our transition to bike was 3 minutes, which is pretty good for me. |
| Note | |
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| I need to log the rest of Six Degrees (final ~1:50 of orienteering and river running) and measure the distances. |
| Orienteering race (adventure race) 1:52:15 [2]*** 12 km (9:21 / km) +355m 8:09 / km | |
| ahr:134 max:157 15c shoes: VJ Twister (US size 10.5) - 2 |
| Final trekking (long orienteering, 1:27:30) and river trekking (24:45) section of Six Degrees. We did a mixture of fast walking and jogging/running, depending on the footing. Much of the travel, especially early in the course, was through areas with lots of low logging slash, which meant we had to take it sort of easy, since people's leg were getting tired and losing coordination. Yumay took a few falls (and of course leaped right back up), but fortunately the team avoided incurring any significant puncture wounds. |
Friday Aug 3 |
| Running - Trail / Grass (mostly grass) 20:05 [2] 2.79 mi (7:11 / mi) +32m 4:19 / km | |
| ahr:136 max:151 slept:9.0 shoes: Brooks Trance 5 - 1 |
| Ran from Terry's, along 17th and Ravenna to Green Lake and back. For the first time in quite a while, my legs felt good from the start of my run--no hamstring crampiness or soreness; woo-hoo! I strided out some when I felt good, but I avoided push too hard and creeping up into marathon or threshold pace. |
Thursday Aug 2 |
| Note | |
| slept:6.0 (rest day) |
| Started moving into my new digs in the Lake City neighborhood today. I was happy to do it, because semi-homelessness/transience was getting old in the couple weeks it lasted. |
Wednesday Aug 1 |
| Note | |
| slept:5.5 |
| BEAST race #4 event day. I picked up two O meet controls, as well as the bike course controls. |
| Orienteering (control pick-up, night-O) 53:00 [2]** 6.63 km (8:00 / km) +155m 7:10 / km | |
| ahr:119 max:144 12c shoes: Brooks Cascadia (lime green!) |
| Picked up a couple O course controls and the bike course controls after BEAST on Mercer Island. |
Tuesday Jul 31 |
| Note | |
| slept:4.0 |
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| Cycling (mtb roads and trails) 1:16:00  14.0 mi (5:25 / mi) +300m 3:10 / km | |
| ahr:116 max:145 12c shoes: Nike ACG cycling shoes |
| BEAST course vetting and making map corrections in Pioneer and Island Crest Parks and on the streets of Mercer Island. It was a fun ride and made me glad to be out biking. |
| Running - Road / Track warm up/down 8:41  0.93 mi (9:20 / mi) +25m 5:21 / km | |
| ahr:116 max:147 shoes: Brooks Cascadia (lime green!) |
| Jogging to and from the start/finish of the BEAST orienteering course at Luther Burbank Park. |
| Orienteering (test running) 17:58 [2]*** 2.8 km (6:25 / km) +55m 5:51 / km | |
| ahr:137 max:149 11c shoes: Brooks Cascadia (lime green!) |
| Test ran course 3 (for BEAST and the Samm. O meet) at Luther Burbank Park. My legs felt sort of slow and lazy, but I willed myself to move at a decent pace anyway. |
| Running - Road / Track warm up/down 1:06:00 [2] 8.8 mi (7:30 / mi) +130m 4:27 / km | |
| ahr:133 max:147 shoes: Brooks Cascadia (lime green!) |
| Run from the office to my new dwelling in Lake City. It took 32:11, which means a very reasonable hour running commute. I then ran to the Nathan Hale HS track (7:59) for some form drills (with a few minutes jogging recovery in between) and 5 x 300m intervals with 2-minute easy walking recovery (logged separately). My legs felt pretty good this evening, although my hamstrings began to tie up a little over 100m into all but the first rep. After the intervals, I ran back to the office (23:39).
I was hallucinating quite a bit during this run--seeing lots of phantom lines at different angles, as if I were about to run into clotheslines--presumably from my recent sleep deprivation. |
| Calisthenics / Dance (form drills) 2:04 [5] 0.24 mi (8:30 / mi) +0m 5:17 / km | |
| shoes: Brooks Cascadia (lime green!) |
| 6 short reps of form drills before intervals at the track: butt kicks, high knees, skipping, grapevine, bounding, backwards running. |
| Running - Road / Track intervals (track) 4:31 [4] 0.93 mi (4:51 / mi) +0m 3:01 / km | |
| max:161 shoes: Brooks Cascadia (lime green!) |
| 5 x 300m w/ 2 min. rest: 58.0, 52.9, 53.8, 53.5, 53.1. The first one felt fast, and I was surprised that I had run so slowly, so I notched up the effort level a bit on the second one and went faster than I intended (54 was my target). |
Monday Jul 30 |
| Running - Trail / Grass (some road, too) 47:20 [2] 6.5 mi (7:16 / mi) +60m 4:24 / km | |
| ahr:148 max:162 shoes: Brooks Cascadia (lime green!) |
| Ran from Terry's along Ravenna Blvd. to Green Lake, around the lake, and back, making a loop through Ravenna Park. My legs felt pretty strong and bouncy--although not too fast--so my stride was fairly long and felt good. |
| Orienteering (vetting?) 14:40 [1]*** 1.63 km (9:00 / km) +20m 8:29 / km | |
| ahr:106 max:130 10c shoes: Brooks Trance 5 - 1 |
| BEAST course vetting at Luther Burbank Park? |