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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 4:00:00
  Running3 2:19:10 12.7(10:57) 20.44(6:49)
  Strength exercises3 46:00
  Walking1 45:00 2.6(17:19) 4.18(10:45)
  Total8 7:50:10 15.3 24.62
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4:45
0:00
ThFrSaSuMoTuWe

Tuesday Jan 22 #

8 AM

Strength exercises 10:00 [4]

At home. Weights only, 3 sets of curls (10 reps) and of military presses (8 reps), 25 lb dumb bell.

Did these at the end of my usual morning exercises because didn't think I'd have time to do them later in the day.

[Strength exercises]

Monday Jan 21 #

12 PM

Running (Easy distance) 43:36 [3] 4.15 mi (10:30 / mi)
shoes: Salomon SC3 Bl/Bl 3

Lake Ranch Reservoir. MLK Day. Mid-40's, but pretty nice in spots in the sun that were sheltered from the wind.

Legs pretty tired from Saturday's run, take it easy. Couldn't have run much faster, but felt very comfortable at the pace I ran.

-------------- 508(549)1057(519)1616(502)2118
4201(452)3708(612)3056(444)2611(453)

One loop back: 135

[Easy distance]

Running warm up/down 5:20 [2] 0.3 mi (17:46 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

6 PM

Strength exercises 10:00 [4]

Had done everything but the weights before lunch. Did 3 sets of both weight exercises, full reps, with 25 lb dumb bell.

[Strength exercises]

Sunday Jan 20 #

12 PM

Strength exercises 26:00 [4]

At home. Full amount of core interleaved with theraband, adductors, 14 bar dips. (Did the weight exercises before dinner.)

[Strength exercises]

Saturday Jan 19 #

12 PM

Running (Easy distance w/hills) 55:41 [3] 5.4 mi (10:19 / mi)
shoes: Salomon SC3 Bl/Bl 3

Lake Ranch Reservoir. Considerably warmer (mid-50's) than it's been, ground very wet from big storm Wednesday. Waited quite a while for L & R to get ready, started running just before Noon.

Didn't have a particular workout in mind (had been expecting to be at Ana-Borrego), started off a little fast (for legs that weren't feeling great), realized I'd be done and waiting around for the others too soon, so decided to go up to three trees. Took the hill very slowly. On the way back, calfs were getting very tight for the last 1.5 miles.

Last two times I've gone up to the three trees were Feb, 2018 and Dec, 2015 (!)

455(526)1021(458)1519(442)2002
(320) -- up to third bridge
(737) -- up to three trees (cumulative)
(444) -- down (cumulative)
(212) -- down from third bridge
(442)(420)(546)(430)

Usual 4.0: 3922
Extra mile: 1222
Usual extra half-mile: 552 (to third bridge and back)
Loop backs: 357

[Easy distance w/hills]

Running warm up/down 6:30 [2] 0.35 mi (18:35 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Friday Jan 18 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

3 PM

Walking 45:00 [3] 2.6 mi (17:19 / mi)
shoes: Kayanos 24 White

Santa Cruz, West Cliff Drive. Walk with L at a pretty brisk pace. Late last night we decided to cancel the trip to Anza Borrego that would have started early this morning.

Thursday Jan 17 #

10 AM

Running (Easy distance) 23:03 [3] 2.2 mi (10:29 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. No power after last night's storm. Damp and chilly.

Getting ready for Anza-Borrego*.

Splits are for two laps at a time, 0.44 miles:
454, 442, 434, 429, 423

*Late in the evening, we decided to cancel that trip

[Easy distance]

Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

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