Sunday Dec 2 |
 | Orienteering (control pick-up) 1:21:00 [2]** 7.1 km (11:25 / km) +325m 9:17 / km | |
| ahr:142 max:158 13c slept:0.3 shoes: Brooks Cascadia (gray) |
| Running trails and a bit of off trail at Cedar Mtn. and vicinity to pick up controls after Fall BEAST. I hadn't done a good job of eating and drinking throughout the day, so I got a bit hypoglycemic (faint, anyway) after about halfway through the run. I was quite mentally tired from a tough last few days and a sleepless night (on top of a short sleep the night before). |
Saturday Dec 1 |
| Orienteering (control setting / vetting) 1:20:00  *** 6.7 km (11:56 / km) +195m 10:25 / km | |
| ahr:123 max:162 49c slept:4.5 shoes: Brooks Cascadia (gray) |
| Running while control setting and vetting at Hamlin Park for WIOL race #3. |
Thursday Nov 29 |
| Cycling (mtb roads and trails) 1:10:00  ** 9.0 mi (7:46 / mi) +285m 4:24 / km | |
| ahr:128 max:160 9c shoes: Nike ACG cycling shoes |
| Rode second bike loop of Fall BEAST course at Cedar Mtn. and vicinity with Matt Hayes, who rode his cyclocross bike and pulled away from me like I was standing still up the hills. Logged time is approximate riding time. Total time out was 87 minutes, including stops for making notes and map corrections and for my couple spectacular but not injurious crashes. It was run to ride my bike again, but I was a bit technically rusty. |
| Orienteering (course testing) 1:00:00 [2]*** 5.5 km (10:55 / km) +245m 8:55 / km | |
| ahr:128 max:157 9c shoes: Brooks Cascadia (gray) |
| Most of draft Fall BEAST trekking section w/Matt Hayes at Cedar Mtn. and vicinity. I felt okay but a bit tired. |
Wednesday Nov 28 |
| Orienteering (course checking) 2:00:00  *** 10 km (12:00 / km) +420m 9:55 / km | |
| ahr:130 max:158 14c slept:6.0 shoes: Brooks Cascadia (gray) |
| Running while Fall BEAST course checking at Petrovitsky Park, Cedar Mtn. and vicinity. My right quad hurt at the end of the run. |
| Orienteering 15:00  *** 2 km (7:30 / km) +20m 7:09 / km | |
| ahr:115 max:138 8c shoes: Brooks Cascadia (gray) |
| Run through of part of Fall BEAST course orienteering at Petrovitsky Park. |
Tuesday Nov 27 |
| Note | |
| slept:8.7 |
| My legs are still a little sore from Sunday. |
| Running - Trail / Grass (trail) 42:00 [2]* 4.7 mi (8:55 / mi) +75m 5:17 / km | |
| ahr:136 max:154 shoes: Brooks Cascadia (gray) |
| Late night run scouting checkpoints for the Fall BEAST course. |
Monday Nov 26 |
| Note | |
| slept:8.8 (rest day) |
| My legs are sore today, more so than they usually were after races and interval workouts earlier in the fall. This is a dramatic case of the definition of "hard workout" changing, with my reduced post-break fitness level. |