Sunday Nov 25 |
 | Running - Road / Track 58:30  7.85 mi (7:27 / mi) +115m 4:26 / km | |
| ahr:153 max:168 slept:6.7 shoes: Brooks Cascadia (gray) |
| Went for my weekly "long" run: to NH track, where I ran a few very easy intervals (100m, 212m, 200m, 212m in 20, 47, 44, 46), just trying to take it easy while getting my stride rate up (to ~188 steps/minute). Then I ran a 2 km training course at Meadowbrook backwards (logged separately), ran to the Burke-Gilman Trail via the flood control project and the neighborhood streets, including Sand Point Way, then back home from Matthews Beach via the trail and Lakeside Place.
My legs mostly felt pretty good, but I was surprised by how high my heart rate was (often in the upper 150s). It probably didn't help that I was digesting a late lunch while running. |
| Orienteering 13:40 [2]*** 2 km (6:50 / km) +35m 6:17 / km | |
| ahr:149 max:158 12c shoes: Brooks Cascadia (gray) |
| At night, I ran the practice sprint course at Meadowbrook from the training event there earlier in the year, using the Petzl Ultra headlamp. It was plenty bright, and I mostly managed not to blind myself when I read the map. I'm looking forward to doing some real forest running at night. |
Saturday Nov 24 |
| Orienteering 40:00  *** 4.5 km (8:53 / km) +125m 7:48 / km | |
| ahr:130 max:159 29c slept:9.0 shoes: Brooks Cascadia (gray) |
| Running while vetting and making final map corrections at Hamlin Park. I felt pretty good, except that I got tired whenever I ran briskly for more than a minute or so at a time. |
| Orienteering 34:20 [2]*** 3.4 km (10:06 / km) +155m 8:13 / km | |
| ahr:138 max:159 10c shoes: Brooks Cascadia (gray) |
| Ran the 2007 BEAST race #3 orienteering course (at Volunteer and Interlaken Parks) with Terry, Barb, Dave, John and Eric. The cool air and golden afternoon sunlight were invigorating, and it was fun to run the course in a group. I mostly hung back and practiced my relay pack running skills. I towed Terry up the big climb (+72 m). |
Friday Nov 23 |
| Running - Trail / Grass (mapping) 10:00 [2]1.25 mi (7:59 / mi) +20m 4:44 / km | |
| slept:7.4 shoes: Brooks Cascadia (gray) |
| Bits of running around while mapping at Hamlin Park. |
Thursday Nov 22 |
| Orienteering (mapping/vetting) 42:00  *** 5 km (8:24 / km) +100m 7:38 / km | |
| ahr:125 max:158 25c slept:8.4 shoes: Brooks Cascadia (gray) |
| Running at Hamlin Park to vet and make map corrections for WIOL #3. I tried running with my heel lift in the right shoe (to compensate for my left leg being 1 cm longer), which ended with sharp pain in the bones/ligaments/etc. of the arch of my right foot after maybe 2/3 of the run. |
Wednesday Nov 21 |
| Running - Road / Track 2:00 [2]0.29 mi (7:00 / mi) | |
| slept:5.7 shoes: Brooks Cascadia (gray) |
| Forgot bags on a walk to the grocery store with Terry and Rosemary, so I ran back to get some. |
Tuesday Nov 20 |
| Note | |
| slept:7.7 (rest day) |
| My fall training break is almost over. I enjoyed not feeling stiff, sore or tired from training, but I also confirmed for myself once again that I prefer training to not training. In fact, I'm really looking forward to it. But I'm sure I'll be screaming uncle in a few weeks time, when I'm feeling tired from the buildup. |
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| C • What 3 |
Monday Nov 19 |
| Note | |
| slept:8.0 (rest day) |
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