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Training Log: DWildfogel

In the last 7 days:

activity	#	time	miles		km		+m
Walking	7	4:34:44	10.87	(25:17)	17.49	(15:42)	334
Running	2	52:49	3.79	(13:56)	6.1	(8:39)	179
Orienteering	1	31:35	2.29	(13:47)	3.69	(8:34)	57
Strength exercises	1	9:00
Total	10	6:08:08	16.95		27.28		570

3:09

0:00

Thursday Sep 28 #

8 AM

Running 34:07 [4] 2.55 mi (13:23 / mi) +163m 11:10 / mi
ahr:145 max:171 shoes: Salomon XA Pro

Bon Tempe, Pilot Knob. Clear, temp in mid-50's. Wore long sleeves and pants, which felt good for a few minutes, but turned into a liability.

Kind of grumpy at the start because I got out here (before breakfast) nearly an hour later than I'd hoped. Sluggish warming up, but by the time I made the turn away from Lake Lag, was feeling strong and determined, and that last part, difficult as always, was (relatively) fast.

619 warm up around E tip of Bon Tempe Lake (to the bench).

Pilot Knob Run in 2748: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top. Kept running all the way to the junction with the spur trail to the top, power walked the last trail.

Seven secs faster than a couple of weeks ago, equal second fastest (5-3-22) but 1:39 slower that the fastest (5-31-22).

233 top
21 path junction
117 fork
217 bridge
218 bridge
516 bridge
33 junction with Lakeview fire road
519 start of Pilot Knob Trail. 11 secs off PB (5-31-22)
507 Walked the final minutel. 13 secs off PB (5-31-22)
242 top (boulder). Walked the whole way, but kept pushing. PB by 0.4 secs.

[Hill Run]

Running 10:03 [3] 0.61 mi (16:27 / mi)
ahr:161 max:173

7 PM

Walking 19:58 [3] 0.56 mi (35:30 / mi) +29m 30:40 / mi
ahr:94 max:112

Tuesday Sep 26 #

7 AM

Walking 38:09 [3] 1.6 mi (23:51 / mi) +49m 21:47 / mi
ahr:82 max:124

1 PM

Walking 2:05:06 [3] 5.21 mi (23:59 / mi) +156m 21:57 / mi
ahr:83 max:113

7 PM

Walking 26:03 [3] 0.76 mi (34:15 / mi) +58m 27:41 / mi
ahr:91 max:121

Monday Sep 25 #

8 PM

Walking 20:29 [3] 0.63 mi (32:31 / mi) +29m 28:29 / mi
ahr:78 max:94

Sunday Sep 24 #

10 AM

Running 8:39 [3] 0.63 mi (13:44 / mi) +17m 12:42 / mi
ahr:134 max:159

Orienteering 31:35 [3] 2.29 mi (13:47 / mi) +57m 12:47 / mi
ahr:148 max:168

8 PM

Walking 22:00 [2] 1.04 mi (21:09 / mi)

Casual evening walk.

Saturday Sep 23 #

6 AM

Walking 22:59 [2] 1.06 mi (21:41 / mi) +14m 20:51 / mi
ahr:77 max:102

Out early, same walk as last evening (Greenfield-Ross V - Spring Grove - Greenfield) and then extended it to the "end" of Greenfield and back.

12 PM

Strength exercises 9:00 [4]

Mini-workout: Interleaved:

hundreds 1x104
leg lifts 1x15,
curls 1x7, 25 lbs
presses 1x7, 25 lbs
abductors 1x16
adductors 1x24
low rows 1x32
outward arm rotations w/theraband 1 x 12

No leg streghtening exercises.

[Strength exercises]

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