Sunday Sep 30 |
 | Orienteering tempo 46:45  7 km (6:41 / km) +12m 6:37 / km | |
| ahr:151 max:169 spiked:9/13c slept:3.4 (sick) shoes: VJ Twister (US size 10.5) - 2 |
| Ran course 4 at the Salmon Days Orienteering event at Lake Sammamish State Park. It was a day of steady rain, and the standing water was beginning to accumulate in the flats of the park. Fred Veler set an interesting course, one that required making non-trivial route choices and paying attention to multiple decision points and types of features.
I had planned to run the majority of the course as a threshold run, but since I was sick, I thought before the run that I might just run 10 minutes or so at that pace and would take it easy for the rest of the time. I took the first four controls easy to moderate pace, then I upped the turnover to 97 strides per minute on the gravel road run from #4 to #5. After a couple of minutes, I decided that this was too fast, and I eased back to the low 90s, and my stride frequency remained in the upper 80s to low 90s for the rest of the run, except for the sections where the footing or navigation were tricky enough to slow me down. My only sizable time loss was on the second control, which wasn't difficult but where I nonetheless made a parallel error, mistaking one oxbow bend in the trail for a later one and thus stopping short and looking around. It appears from my splits that I lost about 2 minutes. Ruaraidh was 2nd in 50:xx, and Peter Golde was 3rd in 57 or 59 minutes.
I hyperextended my right knee in an area of rough, hummocky grass, about 70% of the way around the course (between #8 and #9), and it hurt enough that I felt the need to walk for 10-15 seconds before starting to jog easy. It felt mostly better within a couple of minutes but was slightly sore later in the day.
My sore throat seemed no better this morning, and I had a very dry, sticky congestion. After my orienteering run and for the rest of the day, I felt markedly better (although still definitely sick). I began to develop just a bit of runniness. |
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| C • Damn!! 3 |
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Course 4 (7.0km) - Splits |
Saturday Sep 29 |
| Note | |
| slept:6.4 (sick) |
| My throat was getting sore yesterday afternoon and evening, but this morning it is very sore. At least I can now easily sing Old Man River in key (or rather, I could if I knew all the words). |
| Orienteering race (cell phone O) 30:50 [2]*** 4.8 km (6:25 / km) +55m 6:05 / km | |
| ahr:142 max:160 32c shoes: Brooks Trance 5 - 1 |
| Cell phone orienteering at North Seattle Community College. Terry navigated for me from some town in southern Oregon, maybe Chiloquin, and I ran around with the punch card and my phone to my ear. I thought we would have significant navigation or communication problems at some point and would have to resort to screaming and insults...but it went extremely smoothly, so much so that it was almost like running the course myself (I offhandedly guessed 2 minutes slower). It certainly helped me (2-5 minutes, but it's hard to say) to have originally made and recently revised the map.
I intended to take it easy, and I mostly did, but in the excitement of orienteering, I ran a bit faster at times than I had planned. My legs let me know; they were quite tired today. |
| Orienteering (memory O) 18:44 [2]*** 3.2 km (5:51 / km) +40m 5:31 / km | |
| ahr:144 max:157 16c shoes: Brooks Trance 5 - 1 |
| After the cell phone courses, I ran the memory O. On average, I stopped for about 5 seconds at each control to look at the map clip. |
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| C • Memory-O after Cell-O? 7 |
Friday Sep 28 |
| Cycling (mtb trails) 42:00  6.2 mi (6:47 / mi) +95m 4:01 / km | |
| ahr:122 max:154 slept:9.0 shoes: Nike ACG cycling shoes |
| More NWTR course scouting at Des Moines Creek Park. My legs felt somewhat better this morning, but I could feel that my legs are not in good cycling shape. |
| Walking 10:00  0.5 mi (19:58 / mi) +80m 8:18 / km | |
| shoes: Brooks Trance 5 - 1 |
| Brisk walking uphill while terrain scouting at a smallish park.
Before this, when I was going down the hill, there was a section of steep, bare dirt and tree roots. I felt like one of my feet was slipping and that I was a bit off-balance, so I reached over and bear hugged a tree that was right next to the slope. Because I was higher than the tree, my body, having lost balance, swang down and around the tree, such that my left, lower chest pressed rather hard against a broken off branch of the tree. I heard a pop, which is never good, and I felt intense pain. Several seconds later, a mild shock began to come over me, and I decided to walk quickly out to the nearby lawn area (where I would likely be seen if I fainted) and put my head down.
I thought I might have cracked a rib, but I wasn't sure--and still am not. It hurt when I breathed, but not sharply, and it ached dully for quite a while after the trauma. Later in the day it felt significantly better, though. |
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| C • Maybe you popped a rib? 2 |
| Cycling (mtb roads and trails) 48:52  9.5 mi (5:08 / mi) +145m 3:03 / km | |
| ahr:132 max:150 shoes: Nike ACG cycling shoes |
| Riding on a regional trail and vicinity for venue scouting, partly paved and with some soft-surface and single-track, too, including about 5 minutes of hike-a-bike. |
| Running - Trail / Grass (most trail, some terrain) 32:40  3.53 mi (9:15 / mi) +60m 5:28 / km | |
| ahr:132 max:152 shoes: Brooks Cascadia (lime green!) |
| Running while terrain scouting at a medium-size park. My legs were somewhat tired but mostly felt good. I caught lots of spider webs on my face--yuck! |
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| C • Reminds me of hiking in Kansas 2 |
| Running - Road / Track (road) 6:00 [2]* 0.65 mi (9:15 / mi) +40m 4:49 / km | |
| ahr:133 max:149 shoes: Brooks Cascadia (lime green!) |
| A bit of running while terrain scouting in a neighborhood. |
| Running - Trail / Grass (trail) 1:51:00  12.33 mi (9:00 / mi) +285m 5:13 / km | |
| ahr:129 max:150 shoes: Brooks Cascadia (lime green!) |
| Running while terrain scouting at a fairly large park area--sweet terrain! I made lots of stops to sketch in map features or look around at the lay of the land. My legs felt moderately tired toward the end, and I was getting hungry and thirsty. |
Thursday Sep 27 |
| Cycling (mtb trails) 46:00  5.2 mi (8:51 / mi) +95m 5:12 / km | |
| max:133 slept:8.0 shoes: Nike ACG cycling shoes |
| Northwest Trail Runs course scouting at Des Moines Creek Park. I had to stop a lot to check the map, and I went slowly because my legs were tired, and it was getting dark. |
Wednesday Sep 26 |
| Orienteering warm up/down 13:00  1.86 km (7:00 / km) +45m 6:15 / km | |
| max:145 12c |
| Set controls at Woodland Park for training. Running time was maybe 13 minutes. |
| Orienteering intervals 10:32 [4]*** 2.21 km (4:46 / km) +55m 4:14 / km | |
| max:169 9c shoes: Brooks Trance 5 - 1 |
| Three 734-740m, 3-control loops at Woodland Park, as an interval workout. Legs were tired from weekend! Times: 2:55, 3:19, 4:18 |
| Orienteering warm up/down (control pick-up) 7:00  0.88 km (8:00 / km) +20m 7:11 / km | |
| 6c shoes: Brooks Trance 5 - 1 |
| Picked up some controls as a warm-down after orienteering. |
Tuesday Sep 25 |
| Cycling (mtb road) 21:15  4.6 mi (4:36 / mi) +45m 2:47 / km | |
| ahr:124 max:146 slept:7.5 shoes: Nike ACG cycling shoes |
| Rode from Daisywagen (car service shop) to the office. My legs felt pretty much okay--maybe just a bit tired. |
| Cycling (mtb road) 17:37  4.23 mi (4:09 / mi) +105m 2:24 / km | |
| ahr:147 max:164 shoes: Nike ACG cycling shoes |
| Rode from the office to Daisywagen, pushing fairly hard up the hill toward the end. |
| Running - Trail / Grass 39:42 [2] 5.18 mi (7:40 / mi) +30m 4:41 / km | |
| ahr:138 max:154 shoes: Brooks Trance 5 - 1 |
| Late night run from 17th Ave NE and NE 55th St, along Ravenna to Green Lake, around the lake, and back. I did 4 x 25 fast strides with 45 seconds rest in between, which I've logged separately. I had a bit of pain in my left hamstring, but it seemed to feel better for a bit when I took a stretching break. My legs felt pretty good for most of the run. |
| Running - Trail / Grass intervals (grass) 58 [5] 0.22 mi (4:20 / mi) | |
| shoes: Brooks Trance 5 - 1 |
| 4 x 25 fast strides with 45 seconds rest in between. |
Monday Sep 24 |
| Note | |
| slept:7.7 (rest day) |
| Planned rest day. Oddly, I was only a little sore from the weekend. My left hamstring complained a bit from time to time, but it generally seems no worse the wear after racing. |