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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 5:00:00
  Running2 53:30 5.2(10:17) 8.37(6:24)
  Strength exercises2 40:00
  Leg strengthening1 5:00
  Total5 6:38:30 5.2 8.37
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Sunday Nov 11 #

1 PM

Running (Threshold) 19:20 [3] 2.2 mi (8:47 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. from now on, going to count a lap as 0.22 miles, rather than just 0.2.

SMOKE (from the Camp Fire that decimated Paradise) suddenly clears up around Noon (at least up here; can still see it below), so decided to go for a run. Legs felt good, first lap was in 215, decided to keep pushing the pace a bit. Nice bit of speed work.

Splits are for 2 laps at a time, 0.44 miles:
418, 353, 350, 345, 332

Finally (with Rachel's help a couple of nights ago) got the new lace on my new Speedcrosses.

[Threshold]

Leg strengthening 5:00 [4]

Actually did this right before I went out for the run. One set each:
Place guard walking, 4 lbs each hand
Step ups, 1 x 10 each leg, 4lbs each hand
Kettle bell squats, 15 lbs, 10 reps
One leg squats, 10 reps each leg

[Leg strengthening]

Running warm up/down 7:30 [2] 0.5 mi (15:00 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

5 PM

Strength exercises 24:00 [4]

At home. Core interleaved with upper body. 3 sets of the core exercises with full reps, first time in a long while. Adductors (squeezing rubber ball between knees), one set (hadn't done these in a long while).

Shoulder: 3x15
12 bar dips
Punches: 2x24, slightly wealer theraband
Curls: 25 lbs, 3 sets: 8, 9, 10 reps

[Strength exercises]

Saturday Nov 10 #

12 PM

Strength exercises 16:00 [4]

At home. Core interleaved with upper body (shoulder, dips, curls); two sets, except 3 for curls (25 lbs each arm). Did the second set of core exercises on the roller, which I hadn't for months due to vertigo.

[Strength exercises]

Friday Nov 9 #

Stretching 5:00:00 [2]

The usual weekly accumulation of morning exercises, stretching, strength and balance.

1 PM

Running (Easy distance) 26:40 [3] 2.5 mi (10:40 / mi)
shoes: Kayanos 24 White

JCCLG. After dropping R&L off at SJC (headed for Tucson) and before lunch.

Ran on the treadmill due to the smoke (from forest fires near Chico) outside. Took a while to get used to it. Was able to run the last half mile at 8:30/mile pace, and I was still running easily.

[Easy distance]

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