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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Orienteering3 4:05:47 10.54(23:19) 16.97(14:29) 37411 /12c91%
  Stretching1 3:30:00
  Walking2 2:48:48 5.97(28:16) 9.61(17:34) 407
  Running1 4:30 0.38(11:59) 0.6(7:27)
  Total6 10:29:05 16.89 27.18 78111 /12c91%
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Sunday Dec 4 #

9 AM

Walking 2:14:30 [2] 4.88 mi (27:34 / mi) +345m 22:36 / mi
shoes: Salomon SC 3 Bl/Bl

Castle Rock SP. Saratoga Gap Trail almost to the campground; Ridge Trail on the way back. Trail map has this loop as 5.2 miles. Chilly in the canyons, but gorgeous on the exposed parts of the Gap Trail, with clear skies and great views.

No trouble walking level or downhill, but climbing muscles very tired from yesterday.

Saturday Dec 3 #

12 PM

Orienteering 1:00:45 [5] *** 3.13 mi (19:25 / mi) +153m 16:51 / mi
spiked:11/12c shoes: Salomon SC 3 Bl/Bl

Bon Tempe. Brown 3.7/180. Start at 12:08. Sunny, cool. Annual volunteer appreciation meet. Hadn't been to this event in over a decade. The park was recently remapped, and the map did indeed seem much better, especially on the Hillside of Death. (There were two controls there on this course, and though the deadfall and vegetation is such that running is out of the question, I had no trouble navigating to those controls.)

One error, on the long leg to #7, where I sort of outsmarted myself. Had planned to stay on the trail all the way to the junction, but Tony was just ahead of me for most of that run, so towards the end I could see that the road was just above and we were going to swing wide around a spur, so thought I 'd get clever and cut up to the road to cut off some distance. However, I was one spur further along than I thought I was, so in cutting up to the road I missed the trail junction I'd been aiming for, and after getting 200m and 3 countours down the road, realized something was dramatically wrong. Took about a minute to figure it out, but an additional two minutes to climb back up. Yeesh, only mistake is on a trail and road. :-(

Came in first on Brown by about 3 minutes (official time was 1:00:40), ahead of Bob Cooley. Another set of people will be running the same course tomorrow.

Note on GPS track: Failed to take a split at #1, so the control numbers are off by 1. #1 was at the 1:30 mark on the track.

[Orienteering race]

Running warm up/down 4:30 [2] 0.38 mi (11:59 / mi)
shoes: Salomon SC 3 Bl/Bl

Walked with Dan Greene part way to the start, then jogged the rest of the 1 km as my warm up.

Friday Dec 2 #

Stretching 3:30:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance. Skipped a good deal of the strength exercises over the last few days due to significant lack of sleep.

Note
(rest day)

Thursday Dec 1 #

12 PM

Orienteering 1:30:00 [2] **** 2.0 mi (45:00 / mi)
shoes: Kayano 16 White

Fort Scott, the Presidio. Walked around in a heavy mist, noting places that need map corrections (there were many) and good control sites and routes. Made the corrections when I got home then started designing courses for the relay a week from Friday. (Finished the courses the next morning.)

[Orienteering course setting]

Tuesday Nov 29 #

10 AM

Walking 34:18 [2] 1.09 mi (31:28 / mi) +62m 26:45 / mi
shoes: Salomon SC 3 Bl/Bl

Very cold and windy out. Whacked out from severe lack of sleep due to trying to get Sprint SF ready. L wanted to take me for a walk along some old roads on George's property, and it was actually a nice respite.

Doesn't seem possible that this hilly walk had less climb than the three runs in GGP. I think the heavy tree cover (and maybe my heavy coat covering my watch) caused some under reporting.


Monday Nov 28 #

12 PM

Orienteering 37:10 [4] 2.36 mi (15:45 / mi) +74m 14:21 / mi
shoes: Salomon SC 3 Bl/Bl

Orienteering 19:16 [4] 1.24 mi (15:32 / mi) +74m 13:06 / mi
shoes: Salomon SC 3 Bl/Bl

12:45

Orienteering 38:36 [4] 1.81 mi (21:17 / mi) +73m 18:55 / mi
shoes: Salomon SC 3 Bl/Bl

1:25 Dragging

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