Sunday Sep 2 |
 | Running - Road / Track warm up/down (some trail, too) 12:02 [2]1.54 mi (7:49 / mi) +55m 4:23 / km | |
| ahr:141 max:159 slept:8.2 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up run before Barebones sprint race at Canmore Nordic Center. I was sort of groggy and lethargic this morning, and my legs felt tired and sluggish. |
| Orienteering race (sprint) 9:18  *** 1.7 km (5:28 / km) +55m 4:43 / km | |
| ahr:161 max:174 spiked:6/8c shoes: VJ Twister (US size 10.5) - 2 |
| Barebones sprint. I ran pretty strongly and kept concentrating pretty well, mostly. I had one mistake (10+ seconds) on the third control, where I didn't have a really firm idea where the control was going to be, so I stopped in the middle of the marsh and looked around before figuring out which way to go. |
| Running - Road / Track warm up/down 10:40 [1]1.07 mi (9:58 / mi) | |
| ahr:105 max:126 shoes: VJ Twister (US size 10.5) - 2 |
| Easy jogging warm-down after sprint. |
| Running - Trail / Grass warm up/down 7:53 [2]0.96 mi (8:15 / mi) +10m 4:58 / km | |
| ahr:134 max:144 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up run before chase. |
| Orienteering race (long sprint) 23:18  *** 3.1 km (7:31 / km) +185m 5:47 / km | |
| ahr:161 max:171 spiked:10/13c shoes: VJ Twister (US size 10.5) - 2 |
| Barebones chase "middle" course, also at Canmore Nordic Center. It was on the short side, which was fine. I had a good run, just missing control 2 (map and description sheet reading error) and otherwise navigating well. I ran away from Alaric and Magnus between control 6 and control 7, and the rest of the course was downhill and more or less clean. It was a really intense and fun race. |
| Running - Trail / Grass warm up/down 8:10 [1]0.86 mi (9:29 / mi) | |
| ahr:113 max:128 shoes: Brooks Cascadia (lime green!) |
| Easy warm-down jogging after orienteering. |
Saturday Sep 1 |
| Running - Road / Track warm up/down (mostly road) 8:35 [2]1.17 mi (7:19 / mi) +10m 4:26 / km | |
| ahr:143 max:153 slept:7.2 shoes: VJ Twister (US size 10.5) - 2 |
| Warm-up run before orienteering at Barrier Lake. |
| Orienteering race (longish) 59:24  *** 7.2 km (8:15 / km) +150m 7:28 / km | |
| ahr:156 max:169 spiked:13/22c shoes: VJ Twister (US size 10.5) - 2 |
| Orienteering at Barrier Lake, which was just a jog up the road from the Rocky Mtn. YMCA, where we're staying--so convenient! The terrain was dreamy, and the map and course setting were really good (except for one control that was a bit off). I very much enjoyed this course and pushed harder than I did yesterday....at least when the orienteering wasn't too tricky. I made a few more mistakes than yesterday: 2:00, 1:00 and 0:40 were the biggest. Other than those, there were just the usual little misses and hesitations. I ran well enough the rest of the time to win, anyway. |
| Running - Trail / Grass warm up/down (some road, too) 10:40 [2]1.29 mi (8:15 / mi) +10m 5:00 / km | |
| ahr:126 max:142 shoes: Brooks Cascadia (lime green!) |
| Warm-down jog after orienteering. |
| Orienteering race (3-leg sprint score O) 2:50 [2]*** 0.4 km (7:05 / km) +7m 6:31 / km | |
| spiked:4/5c shoes: Brooks Cascadia (lime green!) |
| Patrick and I teamed up for the Barebones 3-legged O race, which turned out to be a super sprint score O. We showed all the teams of little children (and a few grown-ups, too) who's boss by winning decisively in this most prestigious of competitions. I made one route choice error, which caused us to lose perhaps 10 seconds. Patrick kept stepping on my foot, but it didn't cost us any time, so it was okay. |
| Running - Trail / Grass warm up/down (mostly trail) 8:20 [2]1.0 mi (8:20 / mi) +20m 4:53 / km | |
| ahr:136 max:153 |
| Warm-up jogging before running super sprint course. |
| Orienteering race (super sprint) 2:01 [4]*** 0.4 km (5:02 / km) +6m 4:41 / km | |
| spiked:6/7c shoes: Brooks Cascadia (lime green!) |
| Ran super sprint course, making a big mistake (5-8 seconds?) on the second control, on which I ran left to the wrong building and then hesitated a couple seconds. |
| Orienteering (super sprint) 2:10  *** 0.4 km (5:25 / km) +6m 5:02 / km | |
| spiked:6/7c shoes: Brooks Cascadia (lime green!) |
| Ran the super sprint course, again, easier. I made the same route mistake on control 2 as I did the first time, except I smoothed it out more and didn't hesitate. |
| Running - Road / Track warm up/down 2:30 [1]0.21 mi (12:00 / mi) | |
| shoes: VJ Twister (US size 10.5) - 2 |
| Very short warm-up jog before night O. |
| Orienteering race (night sprint) 22:46  *** 3 km (7:35 / km) +30m 7:14 / km | |
| ahr:139 max:156 spiked:8/13c shoes: VJ Twister (US size 10.5) - 2 |
| Barebones night orienteering at YMCA. Much of my run was uncontrolled or overly aggressive, and I made the mistakes to show for it. It was still lots of fun, as usual. |
Friday Aug 31 |
| |
| Event: Barebones
|
| Running - Road / Track warm up/down (mostly road) 15:20 [2]2.1 mi (7:17 / mi) | |
| ahr:136 max:152 slept:10.4 |
| I ran from parking to the start of the orienteering course at Mt. Laurie. In an effort to put less wear on my aging VJ Twisters, so that they would last the weekend, I used some old VJ Integrators that I found while moving, but they were too loose or something and gave me a blister (which broke) on the top of my right big toe. |
| Orienteering race (longish) 47:53  *** 5.7 km (8:24 / km) +135m 7:31 / km | |
| ahr:152 max:169 spiked:11/13c |
| The first day of Barebones: Orienteering at Mt. Laurie. I had a mostly good but somewhat eased-up run. I stopped for 1.5 minutes just after control 2 in order to re-tie my shoe in an effort to relieve my blister pain. I took 3rd, but 2nd in the official results, which omit the last control, which was prematurely picked up--then put back--causing me and a few others to lose time looking for it. |
| Running - Trail / Grass warm up/down 2:55 [1]0.31 mi (9:29 / mi) | |
| ahr:123 max:131 |
| Short easy jog after orienteering. |
Thursday Aug 30 |
| Orienteering 55:40  *** 5.2 km (10:42 / km) +75m 9:59 / km | |
| ahr:131 max:153 6c slept:3.0 shoes: Brooks Cascadia (lime green!) |
| Patrick Nuss and I departed on an orienteering road trip today: up to Barebones in Canmore, Alberta, with sightseeing stops along the way up and back.
Our first stop was for some orienteering training at the ORV area and nearby lands near Potholes Reservoir. It's not (yet) mapped for orienteering, so we just used the USGS map, which has 10-foot contours. We each set a few controls for the other then ran to the other's controls and picked them up. It was fun terrain and challenging with the USGS map being slightly to significantly off in places. The sand (unvegetated in many places) made the running tough and slow. |
Wednesday Aug 29 |
| Running - Trail / Grass (trail) 58:00 [2]6.24 mi (9:18 / mi) +100m 5:30 / km | |
| ahr:137 max:153 slept:4.5 shoes: Brooks Cascadia (lime green!) |
| Running with a measuring wheel to measure the trails at Redmond Watershed. I felt fine but my already small light was starting to run out of battery, so I had to run gingerly on the smaller trails toward the end. My logged time includes a bit of stopping to record distances. |
Tuesday Aug 28 |
| Running - Trail / Grass (some road, too) 31:40 [2]4.28 mi (7:24 / mi) +37m 4:29 / km | |
| ahr:141 max:157 slept:8.0 shoes: Brooks Cascadia (lime green!) |
| After a long travel day, Terry and I arrived back in Seattle from Kiev today. In the late evening, I ran from the office, SW out the Burke-Gilman to the Princeton bridge, then back to 65th, for a loop around Magnuson Park, and back. [My route] My legs felt quite good this evening, and it was fun to run in familiar territory again.
I'm guessing my sleep hours, which came in several interrupted bits while in airports and on planes. |
Monday Aug 27 |
| Note | |
| slept:4.4 (rest day) |
| Sightseeing/idling in Kiev with Terry. I got up too late to go for a run before checking out of the hotel. My legs are quite tired from the relay and/or dancing in the lumpy sand/dust at the party last night. |