Training Log Archive: DWildfogelIn the 30 days ending Nov 30, 2014:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||
Sunday Nov 30, 2014 #
1 PM
Orienteering (Forest running) 21:38 [3] 2.0 mi (10:49 / mi)
shoes: Yellow Falcons
Raining all morning, sometimes very hard, but got out for a short run (before a late lunch). Good practice running in the rain. Tried to maintain a pace akin to running a classic distance course.
305 - Jog around the front yard for a warmup
309 - 2 laps around the house
26 - get to start of woods loop
4 x (2 x woods loop): 335, 328, 325, 311
117 - one lap around the house
305 - Jog around the front yard for a warmup
309 - 2 laps around the house
26 - get to start of woods loop
4 x (2 x woods loop): 335, 328, 325, 311
117 - one lap around the house
Orienteering warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Yellow Falcons
Cool down, jogging in front yard
Saturday Nov 29, 2014 #
8 AM
Strength exercises 20:00 [4]
Theraband exercises interleaved with core, followed by weights plus one set of clams shells. All the usual exercises, but haven't done these in quite a while, so kept it to two sets each. (Recent sessions at JCC and Oracle made me feel it was OK to push a bit today.)
Legs don't feel sore after yesterday's long hike. A bit tired, but not sore. Thought about running today, but it's raining hard and time is short, so I'll take a rest day.
Legs don't feel sore after yesterday's long hike. A bit tired, but not sore. Thought about running today, but it's raining hard and time is short, so I'll take a rest day.
Friday Nov 28, 2014 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
11 AM
Walking 1:32:00 [3] 4.3 mi (21:24 / mi)
shoes: Salomon SC 3 blue
Big Basin to Berry Creek Falls. Sunny, low 40's in the basins, low 50's on the ridge. Practice walking with a more erect posture, and it seems to help.
The idea was to hike to Wadell Beach. The two car arrangement is too time consuming so a couple of days ago I volunteered to hike back to the park to get the car and drive to the beach to pick up Louise and Rachel.
We parked at the "usual" orienteering parking, hiked up the Dool Trail to Sunset and then took the short connector to Skyline-to-Sea.
The idea was to hike to Wadell Beach. The two car arrangement is too time consuming so a couple of days ago I volunteered to hike back to the park to get the car and drive to the beach to pick up Louise and Rachel.
We parked at the "usual" orienteering parking, hiked up the Dool Trail to Sunset and then took the short connector to Skyline-to-Sea.
12 PM
Note
25 minutes for lunch on the platform in front of the falls. This make five falls this fall.
Delicious pulled pork sandwiches from the braised pork Louise made on Wednsday.
Delicious pulled pork sandwiches from the braised pork Louise made on Wednsday.
1 PM
Walking 1:29:00 [3] 4.3 mi (20:42 / mi)
shoes: Salomon SC 3 blue
Big Basin, continued. Hike back alone to the car. First time I've been to Berry Creek Falls and not gotten worn out on the way back.
3 PM
Note
Took about 1:15 to drive to Wadell Beach. Took Felton-Empire Rd, then down through Bonny Doon. Took Rachel and Louise about 2:15 to hike from the falls to the beach, so the whole hike took about 3:45, same as when Louise and I did it in August, 2007. However, this time they took the road at the end whereas seven years ago we took the somewhat longer trail alternative.
Thursday Nov 27, 2014 #
8 AM
Strength exercises 1:00 [4]
80 pushups
Wednesday Nov 26, 2014 #
10 AM
Running (Easy distance) 53:54 [3] 5.5 mi (9:48 / mi) +200m 8:48 / mi
shoes: Kayano 16 White
Lake Ranch Reservoir. Lovely day; ran in shorts. Nice and easy to the end of the lake, then about half a mile up the new extension of the John Nichols trail (tough hill!). Also had two loopbacks of 2+ mins to enable Louise to catch up. Usual 4.0 in 3811, quite fast considering I ran for an additional 1543. Kept the pace moving but it seemed pretty easy; didn't have to manage my breathing until the last mile.
Garmin under-reported by more than 10%. Easy to see why from the track: it shortcuts the curves because of the sampling interval. This is especially obvious in the difference between the uphill and downhill (when I was moving a lot faster) tracks for the portion beyond the lake.
-------------- 455(529)1024(456)1520(437)1957
(649) 2646 - up new trail to middle of curve beyond stone culvert
(422) 3108 - back down
(228) 3336 - loop back
(425)3801(407)4208
(204)4412 - loop back
(522)4934(420)5354
Adjusted times for the "usual" 4.0:
-------------- 455(529)1024(456)1520(437)1957
3811(420)3351(522)2829(407)2422(425)
Extra mile: 1111
Loop backs: 432
Garmin under-reported by more than 10%. Easy to see why from the track: it shortcuts the curves because of the sampling interval. This is especially obvious in the difference between the uphill and downhill (when I was moving a lot faster) tracks for the portion beyond the lake.
-------------- 455(529)1024(456)1520(437)1957
(649) 2646 - up new trail to middle of curve beyond stone culvert
(422) 3108 - back down
(228) 3336 - loop back
(425)3801(407)4208
(204)4412 - loop back
(522)4934(420)5354
Adjusted times for the "usual" 4.0:
-------------- 455(529)1024(456)1520(437)1957
3811(420)3351(522)2829(407)2422(425)
Extra mile: 1111
Loop backs: 432
Running warm up/down 5:40 [2] 0.35 mi (16:12 / mi)
shoes: Kayano 16 White
Cool down
Tuesday Nov 25, 2014 #
11 AM
Basketball 6:00 [2]
Oracle gym. Minimal running and jumping.
Strength exercises 25:00 [4]
Oracle wieght room. All the usual exercises, pushing it a little more than last week at the JCC. 2 pullups, 6 bar dips. Also did some bench presses for the first time since circa 1969, using only the barbell with no additional weights. Easy on my arms, but a bit tough on my back.
Monday Nov 24, 2014 #
9 AM
Running (Threshold) 27:59 [3] 3.0 mi (9:20 / mi)
shoes: Kayano 16 White
Front of house. Got up early so I could run early and get out in time for a lunch appt. Sunny but a chilly wind. Wasn't expecting much after three straight days of workouts, but got going pretty quickly despite knees feeling a bit creaky, and then started feeling good on the second lap, so decided to turn this into a threshold workout. Last ten minutes were probably pretty close to actual threshold pace for my current level of conditioning. Good workout.
602, 534, 520, 505, 450, 107
602, 534, 520, 505, 450, 107
Running warm up/down 9:15 [2] 0.55 mi (16:49 / mi)
shoes: Kayano 16 White
Cool down:
435 - slow jog along flat part of Skyline
112 - walk/stretch
440 - jog short loop plus
435 - slow jog along flat part of Skyline
112 - walk/stretch
440 - jog short loop plus
Sunday Nov 23, 2014 #
12 PM
Walking 1:36:00 [3] 4.0 mi (24:00 / mi)
shoes: Kayano 16 White
Saratoga Gap. Chilly, mostly clear. Been wanting to explore more trails up here in the mountains. Given the tip from Michael, who we met yesterday, drove out to the Saratoga Gap, and walked on the Skyline-to-Sea Trail, down to the Sempervirens Overlook (switching over to the Summit Meadow Trail on the way down). Nice hike except that we could hear cars on Hwy 9 most of the time. Maintained a vigorous pace the whole time. Practiced better walking form (making it feel like a slow jog rather than a schleppy walk); legs felt pretty good.
Distance is an estimate based on time and looking at a map. Could be a bit longer.
Distance is an estimate based on time and looking at a map. Could be a bit longer.
Saturday Nov 22, 2014 #
8 AM
Running (Easy distance) 38:45 [3] 4.07 mi (9:31 / mi)
shoes: Kayano 16 White
Lake Ranch Reservoir. Overcame a host of negative conditions (4 hours sleep after a late night in SF, not enough breakfast because there wasn't time, rain) to have a pretty decent run.
The usual 4.0 plus one 40 sec loopback:
---------------453(524)1017(452)1509(438)1947
3805(412)3352(521)2831(411)2420(433)
The usual 4.0 plus one 40 sec loopback:
---------------453(524)1017(452)1509(438)1947
3805(412)3352(521)2831(411)2420(433)
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
Abbreviated cool down so we could get out of the rain. Spoke with someone we hadn't met before, Michael, who runs on lots of trails up here. He strongly recommended Castle Rock and the Saratoga Toll Road.
Friday Nov 21, 2014 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
11 AM
Orienteering (Forest running) 20:50 [3] 1.8 mi (11:34 / mi)
shoes: Yellow Falcons
Wet after considerable rain overnight. Good opportunity to get some practice running in wet woods. (Alas, no ankle deep muck as in Brazil.)
Warm-up: 2 short loops on Skyline - 6:55
6 loops in the woods across the driveway, modest pace:
155, 150, 146, 142, 139, 136 (Total: 1051)
Cool down: jogging in front yard - 304
Warm-up: 2 short loops on Skyline - 6:55
6 loops in the woods across the driveway, modest pace:
155, 150, 146, 142, 139, 136 (Total: 1051)
Cool down: jogging in front yard - 304
Thursday Nov 20, 2014 #
2 PM
Strength exercises 25:00 [3]
JCC. First time in a very long time, so take it very easy. Not even one pull-up; one chin-up; 5 bar dips. Low weights for arm extensions, pull downs (both front and back), curls, military press, and punches. Mix in some core work.
Basketball 6:00 [2]
JCC. Rooted to the floor, but swish a few.
Wednesday Nov 19, 2014 #
12 PM
Running (Easy distance) 30:19 [3] 3.0 mi (10:06 / mi)
(sick) shoes: Kayano 16 White
Front of house. Rainy, windy and raw, 48 degrees. Legs and energy a little better, but quads still sore and cold still lingers.
617, 559, 547, 536, 525, 114
617, 559, 547, 536, 525, 114
Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Kayano 16 White
Cool down
Tuesday Nov 18, 2014 #
Note
(rest day)
Long day away from home. Blood draw in the morning for medical tests. Breakfast, lunch and dinner out, with meetings at Oracle in between.
Monday Nov 17, 2014 #
12 PM
Running (Easy distance) 42:47 [3] 4.0 mi (10:42 / mi)
(sick) shoes: Kayano 16 White
Lake Ranch Reservoir. Out late, it's a very chilly 52 degrees, quads are sore from yesterday's run, and my cold is still lingering - all in all, struggled all the way, despite the slow pace. Felt like I hadn't run in a year, though it had only been 9 days.
-------------- 514(540)1054(513)1607(453)2100
4247(519)3729(637)3052(450)2602(502)
-------------- 514(540)1054(513)1607(453)2100
4247(519)3729(637)3052(450)2602(502)
Sunday Nov 16, 2014 #
1 PM
Walking 2:00:00 [3] 5.5 mi (21:49 / mi) +300m 18:39 / mi
(sick) shoes: Kayano 16 White
Lake Ranch Reservoir. We read that the new extension of the John Nicolas Trail from the end of the lake up to Skyline Blvd (at the Sunnyvale Mtn parking lot) was now complete, so we went out and hiked it. It adds 3.5 miles and 900' of climb from the end of the lake. Very nicely done trail. Very cold day (50 degrees, but felt much colder). Hope it wasn't overdoing it after a week off.
Right calf had a major cramp yesterday, but didn't give me any trouble during the hike. Cold/cough still lingering.
Right calf had a major cramp yesterday, but didn't give me any trouble during the hike. Cold/cough still lingering.
Saturday Nov 15, 2014 #
4 PM
Walking 30:00 [2] 1.0 mi (30:00 / mi)
(sick)
Had major cramp in my calf at 3am today. Heating pad, Gookinaid throughout the day. By afternoon, felt I could go our for a little walk. Cold is getting better but still far from over.
Friday Nov 14, 2014 #
Stretching 1:00:00 [1]
(sick)
The usual weekly accumulation of morning stretching. With my head cold and all the travel, didn't do anything besides a few basic stretches.
Thursday Nov 13, 2014 #
Note
(sick) (rest day)
Flight to Washington DC took off just after midnight. Arrived IAD a bit after 6am, took off for SF after 9am, and arrived shortly after Noon. Louise picked me up, we had lunch in Los Gatos, and finally home around 3, more than 27 hours after I left the hotel near Iguazu Falls.
The ascents and descents on the three flights gave me earaches and sinus headaches.
The ascents and descents on the three flights gave me earaches and sinus headaches.
Wednesday Nov 12, 2014 #
Note
(sick) (rest day)
Stayed at the hotel (San Martin Resort) to rest my cold while Tom and Tapio visited the big dam. Later, we all walked around the (very nice) bird park next to the hotel. Then a spa at the hotel, this time mostly steam room. Finally, left the hotel at 5:30pm to begin the long journey home. First, a flight to Sao Paolo.
Tuesday Nov 11, 2014 #
10 AM
Walking 1:00:00 [2] 2.0 mi (30:00 / mi)
(sick)
Iguazu Falls, Brazil. Intermittent rain. Walked the 400m from the hotel to the park and then, after taking the park bus, the additional 3/4 mile to the boardwalk out over the falls. After yesterday, I couldn't imagine how the Brazil side could add to the spectacular experience, but it certainly did, topped by the walk out on the boardwalk. We met up with Greg Ehrensing, had a very good lunch at the restaurant in the park, and then ran into Nick Barrable and a couple of other British orienteers. Cold is still bad. Spent several hours in the afternoon at the hotel's spa: sauna, steam room, jaccuzzi.
Monday Nov 10, 2014 #
9 AM
Walking 2:00:00 [1] 4.0 mi (30:00 / mi)
Iguazu Falls, Argentina. Sunny and warm. Lots of walking, including Upper Trail and Lower Trail. This place is spectacular - everyone who has a chance should see it! Also went for a couple of boat rides: one under a few falls, which was spectacular, and one "ecological", i.e., looking at flora and fauna in calm waters, which was kind of a dud.
Saturday Nov 8, 2014 #
9 AM
Orienteering race 1:17:40 [3] *** 5.3 km (14:39 / km) +235m 12:00 / km
spiked:10/13c shoes: Yellow Falcons
WMOC Long A final. Not much left in the tank, and the course was much more physical than the previous two. One bad error - 6 mins at #3 - but otherwise pretty decent, so moved up from starting as the 78 seed to 66th. Woke up with a sore throat and now the symptoms are worse. Sure could use some rest.
Friday Nov 7, 2014 #
Note
Made the WMOC A-final! Just squeaked in, finishing 26th in the two-day combined time ranking. Top 27 make the A-final in M65.
(Added the next morning: ) Actually had a 2:38 cushion between me and the guy in 28th, so it wasn't really a "squeak" :-). Interesting shuffling of places after Day 1. I moved up from 33 to 26 overall; the guy who was 37th on Day 1 actually jumped past me to 25th. Of the seven guys who finished 21 - 27 on Day 1, only 2 made the A final.
(Added the next morning: ) Actually had a 2:38 cushion between me and the guy in 28th, so it wasn't really a "squeak" :-). Interesting shuffling of places after Day 1. I moved up from 33 to 26 overall; the guy who was 37th on Day 1 actually jumped past me to 25th. Of the seven guys who finished 21 - 27 on Day 1, only 2 made the A final.
Thursday Nov 6, 2014 #
11 AM
Orienteering race 45:27 [5] *** 4.2 km (10:49 / km) +125m 9:25 / km
spiked:12/14c shoes: Yellow Falcons
WMOC Long Qualifier 2. Finally, a race without a major snafu. Lost time in several places, but always recovered quickly and kept the loss well under a minute. This was a very physical course despite the reasonable climb because there were several significant hills and there was a lot of nasty stuff to run through (marshes, mud, very rough open, splashy areas). My legs felt good the first three races and I ran well, but today they were tired and I missed out on some opportunities to run fast on trails or through pastures. But felt good to not make any major mistakes. Finished 26th of 57 in my heat.
Lost about :25 on #1 as I was too far left though I tried to be very careful with my bearing. Marie-Josee (W40 and M65 shared the same course) had the exact same problem. I think the rows of trees, which seemed to be going in the right direction, probably pulled us off. Fortunately a big clearing in the distance allowed for quick correction.
Lost about :35 on #2, again too far left. This time my bearing said go a little further right, which was correct, but I thought I was reading the land form, bit it was a bit of a parallel error.
Settled down and made no further navigation errors. Lost about :20 on #9 because I was standing 25m from the control, in an extremely broad and shallow reentrant, but couldn't see it because it was tucked behind a tree (inappropriate placement in my opinion); lost :45 on #11 because I left 10 on a very suboptimal route but then corrected after a bit; lost a minute or two over the last several controls because I no longer had the leg strength to go uphill or climb or over the crappy stuff on the ground. So, not a great run, but pretty decent.
Lost about :25 on #1 as I was too far left though I tried to be very careful with my bearing. Marie-Josee (W40 and M65 shared the same course) had the exact same problem. I think the rows of trees, which seemed to be going in the right direction, probably pulled us off. Fortunately a big clearing in the distance allowed for quick correction.
Lost about :35 on #2, again too far left. This time my bearing said go a little further right, which was correct, but I thought I was reading the land form, bit it was a bit of a parallel error.
Settled down and made no further navigation errors. Lost about :20 on #9 because I was standing 25m from the control, in an extremely broad and shallow reentrant, but couldn't see it because it was tucked behind a tree (inappropriate placement in my opinion); lost :45 on #11 because I left 10 on a very suboptimal route but then corrected after a bit; lost a minute or two over the last several controls because I no longer had the leg strength to go uphill or climb or over the crappy stuff on the ground. So, not a great run, but pretty decent.
Saturday Nov 1, 2014 #
Event: WMOC 2014
11 AM
Orienteering 1:00:00 [2] 2.5 mi (24:00 / mi)
shoes: Kayano 16 White
Porto Alegre. Sprint model event. A very small area, and then some of it went under construction. The only worthwhile thing about it was that it was right next to tomorrow's Sprint Qualifier, so got familiar with the route and the timing (about a 25 min walk).