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Training Log: DWildfogel

In the last 7 days:

activity	#	time	miles		km		+m
Running	4	2:02:35	9.27	(13:13)	14.92	(8:13)	354
Walking	3	1:24:00	3.44	(24:25)	5.54	(15:10)	148
Orienteering	1	15:00	1.18	(12:43)	1.9	(7:54)
Total	5	3:41:35	13.89	(15:57)	22.35	(9:55)	502

0:58

0:00

Wednesday May 18 #

10 AM

Running 9:46 [3] 0.76 mi (12:50 / mi) +4m 12:38 / mi
ahr:137 max:157

Orienteering 15:00 [3] 1.18 mi (12:43 / mi)
ahr:135 max:152

Running 8:21 [3] 0.51 mi (16:28 / mi)
ahr:119 max:129

Monday May 16 #

9 AM

Running (Hill run) 36:49 [3] 2.24 mi (16:26 / mi) +216m 12:39 / mi
ahr:127 max:175 shoes: Speedcross 4

Monte Rio. Hill behind Bill's house.

[Hill run]

Running 8:39 [3] 0.48 mi (17:55 / mi)
ahr:152 max:161

Walking 11:34 [3] 0.47 mi (24:33 / mi) +43m 19:08 / mi
ahr:109 max:150

Sunday May 15 #

9 AM

Walking 57:37 [2] 2.34 mi (24:37 / mi) +36m 23:31 / mi
ahr:131 max:167 shoes: Kayanos 24 White

Armstrong Woods. Dragging a bit, but we walked at a modest pace, so it wasn't bad. Got overheated though (had too man layers on), and when L wanted to walk along the W part of the Pool Ridge trail before going to the amphitheater, I sat on a log and waited (and Doreen's sisters Carol and Barb happened by on bikes). Forgot to re-start the GPS when we headed back to the car from there, so added half a mile and 12 minutes to what the Garmin got.

Saturday May 14 #

10 AM

Running (Easy distance) 43:13 [3] 4.13 mi (10:28 / mi) +90m 9:48 / mi
ahr:147 max:177 shoes: Speedcross 4

Sonoma County St Beach. Kortum Trail from Blind Beach parking lot to the N edge of Furlong Gulch.

Foggy

Felt good

BB — 645 — SR — 1305 — SB — 526 — FG (8 sec on little spur)
......................SR — 1218 — SB — 530 — FG

Walked (with some jogging at the beginning and end) over the hill for my cool down (see next entry);

[Easy distance]

Walking warm up/down 14:49 [3] 0.63 mi (23:31 / mi) +70m 17:30 / mi
ahr:124 max:161 shoes: Speedcross 4

Friday May 13 #

7 AM

Running (Hill run) 8:47 [3] 0.69 mi (12:44 / mi) +44m 10:38 / mi
ahr:137 max:158 shoes: Speedcross 4

San Anselmo. Open space S of house. 52 degrees at 6:30 (as opposed to mid to low 40’s).

Warm up pace heading E on Greenfield. Turned up Spring Grove and picked up the effort. Made it all the way to the gate without feeling overly fatigued, thought I’d try for a little more, but it’s so much steeper once you get on the dirt road, only made it up to the first turn (less than a minute).

[Hill run]

Running warm up/down 7:00 [2] 0.46 mi (15:13 / mi)
ahr:149 max:166 shoes: Speedcross 4

After a recovery jog of a minute or so back down to the gate (not logged), cool down jog back the way I came.

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