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Training Log Archive: DWildfogel

In the 30 days ending Jun 30, 2019:

activity	#	time	miles		km		+m
Stretching	5	15:51:13	2.2		3.54
Walking	4	4:52:00	13.9	(21:00)	22.37	(13:03)	300
Running	10	3:07:29	15.53	(12:04)	24.99	(7:30)
Orienteering	3	55:35	5.52	(10:04)	8.88	(6:16)		11 /	11c	100%
Total	19	24:46:17	37.15		59.78		300	11 /	11c	100%

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Sunday Jun 30, 2019 #

9 AM

Walking 2:02:00 [2] 5.4 mi (22:36 / mi) +300m 19:16 / mi
shoes: Salomon SC3 Bl/Bl 3

Bear Creek Redwoods Open Space Preserve. This just opened up earlier this month, and it was our first time out here. A bit warm, and parts of the trails are very steep, but it was a nice hike, mostly shaded, and with old growth redwoods.

Did the loop clockwise, first on the Alma Trail.

Friday Jun 28, 2019 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises. Some days were cut short.

8 AM

Running (Easy distance) 23:09 [3] 1.9 mi (12:11 / mi)
shoes: Kayanos 24 White

San Rafael. Open space next to Lucas Valley Rd, just W of Michelle's. Cool wind, so ok for running. First several laps with L, then picked it up a bit. Nice and easy.

419 (from entrance to "finish'), 505, 500, 444, 400

[Easy distance]

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayanos 24 White

Cool down

Wednesday Jun 26, 2019 #

7 AM

Running (Easy distance plus) 18:42 [3] 2.0 mi (9:21 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Out early because it seemed like the only time I'd have for exercise today. Got going pretty fast, though never really pushed it.

Splits (except the last two) are for two laps at a time, 0.44 miles. Next to last split is one lap, and the last is just an extra 35 yards to make it two miles even
441, 412, 357, 350, 151, 9

[Easy distance plus]

Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Sunday Jun 23, 2019 #

8 AM

Running (Easy distance) 26:57 [3] 2.4 mi (11:14 / mi)
shoes: Kayanos 24 White

San Rafael, open space near Michelle's house. Hot already even though I was out there before 830am. Sluggish at first (L was running faster than me) but loosened up and felt decent for the last couple of laps. Didn't push it.

448, 439, 434, 428, 419, 406

Distance is approximate.

Didn't log the minimal cool down.

[Easy distance]

8 PM

Walking 40:00 [2] 2.0 mi (20:00 / mi)
shoes: Kayanos 24 White

From Michelle's. Open space to the W, then Waldorf school to the E. With L.

Friday Jun 21, 2019 #

Stretching 3:30:00 [2]

The usual weekly accumulation of morning exercises. Pretty disjointed week, including three mornings at Michelle's. This morning was the only time all week I was able to do my full set of exercises.

11 AM

Orienteering (Running w/map) 23:26 [4] 2.64 mi (8:53 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Lovely day. Home for a day after several days at Michelle's.

Splits are for two laps at a time, 0.44 mi; times in brackets, which are not included in the total time, are recovery jogs:
451, 419, 401, 329 [131], 314 [133], 331

Ran with the two "old maps" pertaining to the WMOC 2019 Sprint Qual. One, at 1:3,000 and pretty straight-forward, was very easy to read. The other was too hard to see. Only read the map during the warm up phase, first three splits.

The last three splits constituted the toughest interval workout I've done in a long time. For the next to last one, told myself it was the last one and went for it. I think that may be the fastest two-lapper I've done out there. After a minute of recovery, decided to try one more at a slower speed; it felt much slower that the 329 one, but was in fact essentially the same.

[Orienteering Running w/map]
[Intervals]

C • See you there! 3

Running warm up/down 11:45 [2] 0.7 mi (16:47 / mi)
shoes: Salomon SC3 Bl/Bl 3

100 walk
300 recovery jog
140 walk, stretch
845 cool down jog, two long horse shoes, 0.55 miles

Thursday Jun 20, 2019 #

8 AM

Running (Easy distance minus) 13:00 [2] 0.8 mi (16:15 / mi)
shoes: Kayanos 24 White

Again at the open space near Michelle's. Walked one lap, then jogged another.

[Easy distance minus]

Wednesday Jun 19, 2019 #

8 AM

Running (Easy distance) 13:15 [3] 1.2 mi (11:03 / mi)
shoes: Kayanos 24 White

Open space off Lucas Valley Rd, near Michelle's. Already pretty hot. Run on the grass next to the walking path, three loops, last one at a decent clip.

Distance is a guess.

[Easy distance]

Sunday Jun 16, 2019 #

11 AM

Running (Threshold ) 19:40 [4] 2.2 mi (8:56 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door.

441, 403, 349, 331, 336

Pushed it pretty hard, probably beyond threshold pace for my current conditioning.

[Threshold]

Running warm up/down 9:00 [2] 0.55 mi (16:22 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Friday Jun 14, 2019 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises. Most days managed to get close to the full set, though sometimes over more than one session.

5 PM

Orienteering (Running with map) 16:52 [3] 1.76 mi (9:35 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Got out at 5:40. Had had a poor night's sleep, but a good nap around noon picked me up for the rest of the day.

Nice weather for running. Wore my new bifocals and ran with the map called "Training Map 10, near Riga Dzeguzkalns" that Tori gave me.

446, 415, 400, 349

Faster than two days ago, with less effort, and while doing some map reading.

[Orienteering running w/map]

Running warm up/down 7:00 [2] 0.4 mi (17:30 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down in the shade

Wednesday Jun 12, 2019 #

7 AM

Running (Easy distance plus) 17:31 [3] 1.76 mi (9:57 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. 78 degrees. Started out to just jog a few laps (legs still rather sore from Sprint-O practice on Sunday), but started feeling OK and didn't want to stay long in the heat, so made it into a bit of a speed workout.

510, 430, 408, 351

[Easy distance plus]

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Sunday Jun 9, 2019 #

10 AM

Orienteering 15:17 [4] *** 1.8 km (8:29 / km)
spiked:11/11c shoes: Salomon SC3 Bl/Bl 3

Mills College. Hot. Training course designed by George, ribbons hung by Francois and Marie-Josee. Started off running a little slowly, but picked it up and was running hard for the second half. Navigated very well, though, of course, there were some pretty familiar areas. Very good practice.

(2nd course to follow)

[Orienteering Sprint practice]

Friday Jun 7, 2019 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

12 PM

Stretching 21:13 [4] 2.2 mi (9:39 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Reading the Sprint map of central Riga from last year's WOC Women's Final (got it from Tori).

454, 432, 411, 357, 339

[Sprint-O practice]

Running warm up/down 9:00 [2] 0.52 mi (17:18 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down (two horseshoes)

Wednesday Jun 5, 2019 #

2 PM

Walking 40:00 [2] 2.0 mi (20:00 / mi)
shoes: Kayanos 24 White

Pleasure Point, Capitola. Gorgeous day. Casual walk with L after lunch at Darma's. Up and back twice along E.Cliff Drive.

Had spent the night in Capitola.

Monday Jun 3, 2019 #

11 AM

Walking 1:30:00 [2] 4.5 mi (20:00 / mi)
shoes: Kayanos 24 White

Lake Ranch Reservoir.

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