Training Log Archive: DWildfogelIn the 31 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
Note
(rest day)
Drive back from the cabin. Ground fog for the first part of the trip, but gorgeous in SF. Lunch at Greens.
Wednesday Dec 30, 2015 #
11 AM
Running (Easy distance) 49:28 [3] 4.0 mi (12:22 / mi) +79m 11:39 / mi
shoes: Salomon SC 3 blue
Armstrong Redwoods SP. Garmin track is way off, as I did two loops of the same thing. It got 3.51 miles, but it's more like 4.0.
31 seconds of loop backs on the second loop. So, the two halves were 2512 - 2345.
Same run as Nov 9, but this time the Garmin only got half the climb as then.
[Easy distance]
31 seconds of loop backs on the second loop. So, the two halves were 2512 - 2345.
Same run as Nov 9, but this time the Garmin only got half the climb as then.
[Easy distance]
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Salomon SC 3 blue
Cool down.
Tuesday Dec 29, 2015 #
4 PM
Walking 52:00 [2] 2.5 mi (20:48 / mi)
shoes: Kayano 20 Blue
Northwood Golf Course area, Monte Rio. Walk from the cabin to Redwood Drive, around almost to River Rd, then back, though go up the hill via Old Monte Rio. Very chilly. Moderate pace.
Distance and time are both estimates.
Distance and time are both estimates.
Monday Dec 28, 2015 #
12 PM
Running (Long distance) 1:25:50 [3] 7.3 mi (11:45 / mi) +210m 10:48 / mi
shoes: Salomon SC 3 blue
Kortum Trail, Sonoma Coast St. Beach.
[Long distance]
[Long distance]
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Salomon SC 3 blue
Cool down.
Sunday Dec 27, 2015 #
Note
(rest day)
Drive up to the cabin.
Saturday Dec 26, 2015 #
12 PM
Orienteering (Forest running) 37:06 [3] 3.1 mi (11:58 / mi)
shoes: Integrators Red
Local terrain. 37 degrees with a strong wind. Wore more clothes than usual.
To make things more challenging, ran the loops in the REVERSE direction. Didn't quite get it all right the first few laps, resulting in times that were several seconds longer than they would have been otherwise.
813 - warm up, mostly on Skyline (3 x short loop)
6 loops of 1x house followed by 2 x woods: 509, 500, 450, 443, 438, 431. Total: 2853
[Orienteering Forest running]
To make things more challenging, ran the loops in the REVERSE direction. Didn't quite get it all right the first few laps, resulting in times that were several seconds longer than they would have been otherwise.
813 - warm up, mostly on Skyline (3 x short loop)
6 loops of 1x house followed by 2 x woods: 509, 500, 450, 443, 438, 431. Total: 2853
[Orienteering Forest running]
Running warm up/down 9:25 [2] 0.65 mi (14:29 / mi)
shoes: Integrators Red
Cool down
40 - walk )after uphill finsih)
235 - recovery jog, mostly in yard
100 - walk, stretch
645 - jpg half-mile on short loop (Skyline)
40 - walk )after uphill finsih)
235 - recovery jog, mostly in yard
100 - walk, stretch
645 - jpg half-mile on short loop (Skyline)
Friday Dec 25, 2015 #
Stretching 2:20:00 [1]
Continue to push the strength exercises in the morning, everyday except today, Christmas, when I did all the stretching, half the balance and not much of the strength ones.
Thursday Dec 24, 2015 #
Note
(rest day)
Dash into LG in the morning for some last minute supplies, Christmas Eve festivities for the rest of the day.
Been having some shooting pains in my right quad.
Been having some shooting pains in my right quad.
Wednesday Dec 23, 2015 #
11 AM
Orienteering (Forest running) 35:48 [4] 3.1 mi (11:33 / mi)
shoes: Integrators Red
Local terrain. Low, 40's, bitterly cold wind, sunny. Objective was to slow down the pace a bit on these so I could run longer. But I actually didn't slow down the pace, even tied my PR on the last loop, and wound up pushing to threshold pace and beyond, hence the "4" intensity rating.
Ought to try this while reading a map, though would take a lot of concentration (and would be an even better simulation of orienteering).
805 - warm up, mostly on Skyline (3 x short loop)
6 loops of 1x house followed by 2 x woods: 457, 450, 442, 434, 427, 411. Total: 2743
[Orienteering Forest running]
Ought to try this while reading a map, though would take a lot of concentration (and would be an even better simulation of orienteering).
805 - warm up, mostly on Skyline (3 x short loop)
6 loops of 1x house followed by 2 x woods: 457, 450, 442, 434, 427, 411. Total: 2743
[Orienteering Forest running]
Running warm up/down 9:35 [2] 0.65 mi (14:45 / mi)
shoes: Integrators Red
Cool down.
315 - recovery jog, mostly in front yard
40 -- stretching
620 - half-mile cool down on short loop
315 - recovery jog, mostly in front yard
40 -- stretching
620 - half-mile cool down on short loop
Tuesday Dec 22, 2015 #
12 PM
Strength exercises 20:00 [4]
Short on time. Full sets of theraband and weights, one set only of the core exercises, nothing else.
[Strength]
[Strength]
Monday Dec 21, 2015 #
12 PM
Running (Threshold run) 30:00 [3] 3.1 mi (9:41 / mi)
shoes: Salomon Speedcross 3
Lake Ranch Reservoir. Rain and mud. Out late. Tried to make it quick. Stayed with L to the near side of the lake, then ran hard on the way back. There was a big downed tree across the fire road on the hill just before "Fern Creek" (the 1 mile mark) that we had to scramble under.
------------ 512(559)1111(518)1630*
*stopped the watch for a little bit on the second split to scramble under the tree and then looped a little on the third split to let L catch up
6 sec turn
2014(348) -- to Fern Creek
37 -- continue at pace to downed tree
60 -- loop back at normal pace to wait for L
34 -- scrambling under tree
3110(401)2709(434)
So, three segments at faster speed were 348 - 511 - 401, Tot: 1300
Legs were cold and wet, so it was hard to get going that fast, but at least it was some speedwork.
[Threshold run]
------------ 512(559)1111(518)1630*
*stopped the watch for a little bit on the second split to scramble under the tree and then looped a little on the third split to let L catch up
6 sec turn
2014(348) -- to Fern Creek
37 -- continue at pace to downed tree
60 -- loop back at normal pace to wait for L
34 -- scrambling under tree
3110(401)2709(434)
So, three segments at faster speed were 348 - 511 - 401, Tot: 1300
Legs were cold and wet, so it was hard to get going that fast, but at least it was some speedwork.
[Threshold run]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon Speedcross 3
Cool down. Jogged 6 mins, changed out of my soaking wet shirt, and then drove home without the rest of the usual cool down (walking, stretching). Stretched after I took a hot shower.
Sunday Dec 20, 2015 #
12 PM
Strength exercises 50:00 [4]
Theraband interleaved with core, adductors, hips, bosu balancing and lunges, weights. Pushed everything.
[Strength]
[Strength]
Saturday Dec 19, 2015 #
Note
(rest day)
Planned to do a strength workout today, but it turned into a busy day of errands and never got around to it. Slept for about 2 hours in the late afternoon.
Friday Dec 18, 2015 #
Stretching 2:30:00 [1]
The usual weekly accumulation of morning stretching and strength exercises. Have added balancing exercises and also started doing plank again. Not sure why I still list this as intensity 1 since a fair part of it is 3 and even 4.
4 PM
Orienteering (Forest running) 27:01 [3] 2.3 mi (11:45 / mi)
shoes: Integrators Red
Local terrain.
Woke up today still with a sore throat and feeling sick, but had a good late morning nap and woke up feeling miraculously better. By late afternoon, with a rain storm coming, felt that I'd been feeling good enough for long enough that I could do some exercise despite the foul weather, so went for my weekly orienteering activity. Felt pretty good warming up and quite good on the run. Would've gone for more but it was starting to rain and thought that it would be wiser to get inside and get warm.
809 - warm up, mostly on Skyline (3 x short loop)
4 loops of 1x house followed by 2 x woods: 503, 452, 439, 416. Total: 1852
[Orienteering Forest running]
Woke up today still with a sore throat and feeling sick, but had a good late morning nap and woke up feeling miraculously better. By late afternoon, with a rain storm coming, felt that I'd been feeling good enough for long enough that I could do some exercise despite the foul weather, so went for my weekly orienteering activity. Felt pretty good warming up and quite good on the run. Would've gone for more but it was starting to rain and thought that it would be wiser to get inside and get warm.
809 - warm up, mostly on Skyline (3 x short loop)
4 loops of 1x house followed by 2 x woods: 503, 452, 439, 416. Total: 1852
[Orienteering Forest running]
Running warm up/down 9:37 [2] 0.65 mi (14:48 / mi)
shoes: Integrators Red
300 - recovery jog in yard
stretch for half a minute
637 - jog half mile on Skyline and a little faster than the usual cool down pace. This slightly elevated cool down pace seemed to help last time I did it at the lake after threshold intervals, and it seemed to help again today.
stretch for half a minute
637 - jog half mile on Skyline and a little faster than the usual cool down pace. This slightly elevated cool down pace seemed to help last time I did it at the lake after threshold intervals, and it seemed to help again today.
Thursday Dec 17, 2015 #
Note
(sick)
Woke up with a sore throat and that awful feeling of impending doom. Had a busy day planned, including a workout at the JCC, but after my first errand I realized I really needed some rest, so just cancelled everything and went home and rested.
Wednesday Dec 16, 2015 #
12 PM
Running (Long distance) 1:13:28 [3] 5.5 mi (13:21 / mi) +467m 10:34 / mi
shoes: Kayano 20 Blue
Lake Ranch Reservoir, John Nicholas Trail. Up late, out even later (I would've been out an hour sooner on my own). Cold again, but wore less this time, and was comfortable running, but got quite chilled afterwards.
Amazing that all three times we've done this, the time has been 73 minutes. To be fair, though, last time included a 1.5 minute loop back. Took it easy intentionally, and the run was really not that hard, though after an hour I was ready to be done (of course, I'm always ready to be done after an hour).
This is really quite a scenic run. As usual we first left one car at Sunnyvale Mountain, and then drove the other down to the usual, Black Rd trail head. Though running up is of course tough, it's nice for the legs not to have to run down.
516(547)1103(516)1620(500)2120
(834)2955 -- three trees
(---)-------- -- rock on bend (missed split)
(1020)4015-- log
(503)4519
(718)5237 -- intersection with private trail
(413)5651 --- bench by stone culvert
(942)10633 -- reentrant with car wreck in it
(506)11150 -- junction with Skyline Trail
(138)11328 -- Sunnyvale Mtn, pole before gate
Subtracted off :21 slow jog at view point after wrecked car.
[Long distance]
Amazing that all three times we've done this, the time has been 73 minutes. To be fair, though, last time included a 1.5 minute loop back. Took it easy intentionally, and the run was really not that hard, though after an hour I was ready to be done (of course, I'm always ready to be done after an hour).
This is really quite a scenic run. As usual we first left one car at Sunnyvale Mountain, and then drove the other down to the usual, Black Rd trail head. Though running up is of course tough, it's nice for the legs not to have to run down.
516(547)1103(516)1620(500)2120
(834)2955 -- three trees
(---)-------- -- rock on bend (missed split)
(1020)4015-- log
(503)4519
(718)5237 -- intersection with private trail
(413)5651 --- bench by stone culvert
(942)10633 -- reentrant with car wreck in it
(506)11150 -- junction with Skyline Trail
(138)11328 -- Sunnyvale Mtn, pole before gate
Subtracted off :21 slow jog at view point after wrecked car.
[Long distance]
Running warm up/down 3:00 [2] 0.17 mi (17:37 / mi)
shoes: Kayano 20 Blue
Cool down
Tuesday Dec 15, 2015 #
5 PM
Strength exercises 20:00 [4]
Oracle gym. Had a big snack before going to the gym, so no core, and about 2/3 of the other stuff.
[Strength]
[Strength]
Monday Dec 14, 2015 #
12 PM
Running (Easy dist / hills) 47:41 [3] 4.5 mi (10:36 / mi)
shoes: Salomon Speedcross 3
Lake Ranch Reservoir. Out late. It's cold - even wore smart wool leggings (though I eventually regretted that). Legs still tired from Friday at Monte Bello, despite not running or hiking over the weekend. Stayed with L all the way. Took it nice and easy.
505(539)1044(511)1555(505)2100
(333)
6 second turm
(229)
(450)(438)(606)(455)
Usual 4.0: 4131
Extra half-mile: 603
[Easy distance w/hills]
505(539)1044(511)1555(505)2100
(333)
6 second turm
(229)
(450)(438)(606)(455)
Usual 4.0: 4131
Extra half-mile: 603
[Easy distance w/hills]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon Speedcross 3
Cool down
Sunday Dec 13, 2015 #
1 PM
Strength exercises 45:00 [4]
Good session: theraband interleaved with core, adductors, hips, bosu balancing, weights.
Had initially planned a hike for today, but a big rainstorm was forecast, so we'd scrapped that plan a few days ago. Just as well, as my legs were still tired from the Monte Bello outing on Friday. (The rainstorm was significant but not as bad as forecast.)
[Strength]
Had initially planned a hike for today, but a big rainstorm was forecast, so we'd scrapped that plan a few days ago. Just as well, as my legs were still tired from the Monte Bello outing on Friday. (The rainstorm was significant but not as bad as forecast.)
[Strength]
Saturday Dec 12, 2015 #
Note
(rest day)
Rachel came up and we walked across the street to get our Christmas tree. Always a day of good cheer.
Friday Dec 11, 2015 #
Stretching 2:15:00 [1]
The usual weekly accumulation of morning stretching and strength exercises, and now balancing as well.
11 AM
Orienteering (Practice) 1:00:15 [3] *** 4.99 km (12:04 / km) +228m 9:50 / km
spiked:3/4c shoes: Integrators Red
Monte Bello. Cold (low 40's) mostly sunny, after 1.5 days of rain (so the vegetation was very wet). The idea was to run in terrain, mostly keeping track of where I was, but not to try to navigate to any place in particular. That is, it was mostly a physical training session. Used a map with a course from 2004, which had a start way on the west side, so made it my aim to get over there.
0 - 115: jog across Skyline and to the map
115 - 3917: went N, just looking for places where I could jog. Especially after the rain, wanted no part of trying to cross the ravines or creeks since their sides would be muddy, so planned to wind up at the foot bridge. Eventually cut W, then on the road a little until the junction with the trail down to the bridge, but went to the downhill side so I could continue in terrain. Got to the bridge at about 1253. On the trail for a bit, cut up as soon as I saw a way through. So steep! Tried to keep jogging while "tacking", but had to do a lot of walking. The broken ground and thick grass didn't help. Saw a boulder on the map I was unfamiliar with, so headed for that and nailed it. (Counted that as my second control, the foot bridge being the first.) Then headed for #3 on the course, a boulder. Still had to do a lot of walking, got to the right spur, but couldn't locate a boulder and wanted to keep moving. Eventually got to where I could see down to the start, my fourth control. Headed up towards the trail that would take me back towards the foot bridge.
3917 - 5226: Came to a new, unmapped trail; took a split there, figuring on be on trails all the way back. But the mapped trail was nowhere to be seen, so wound up going off trail all the way down to the path leading back to the bridge.
5226 - 10015: From that point on, stayed on the trail since my legs were quite tired and going off trail (and uphill) would have meant walking.
If I do something like this again, I should jog up the steep hills on trails and then run in terrain downhill, tacking back and forth.
[Orienteering training]
0 - 115: jog across Skyline and to the map
115 - 3917: went N, just looking for places where I could jog. Especially after the rain, wanted no part of trying to cross the ravines or creeks since their sides would be muddy, so planned to wind up at the foot bridge. Eventually cut W, then on the road a little until the junction with the trail down to the bridge, but went to the downhill side so I could continue in terrain. Got to the bridge at about 1253. On the trail for a bit, cut up as soon as I saw a way through. So steep! Tried to keep jogging while "tacking", but had to do a lot of walking. The broken ground and thick grass didn't help. Saw a boulder on the map I was unfamiliar with, so headed for that and nailed it. (Counted that as my second control, the foot bridge being the first.) Then headed for #3 on the course, a boulder. Still had to do a lot of walking, got to the right spur, but couldn't locate a boulder and wanted to keep moving. Eventually got to where I could see down to the start, my fourth control. Headed up towards the trail that would take me back towards the foot bridge.
3917 - 5226: Came to a new, unmapped trail; took a split there, figuring on be on trails all the way back. But the mapped trail was nowhere to be seen, so wound up going off trail all the way down to the path leading back to the bridge.
5226 - 10015: From that point on, stayed on the trail since my legs were quite tired and going off trail (and uphill) would have meant walking.
If I do something like this again, I should jog up the steep hills on trails and then run in terrain downhill, tacking back and forth.
[Orienteering training]
Walking warm up/down 8:00 [2] 0.3 mi (26:39 / mi)
Cool down by walking up the very muddy fire road.
Thursday Dec 10, 2015 #
Note
Got a new battery for my Timex Ironman. Supposed to last one to two years.
12 PM
Strength exercises 45:00 [4]
At home, similar to Tuesday's workout at JCCLG, but with the theraband replacing machines.
[Strength]
[Strength]
5 PM
Strength exercises 12:00 [4]
JCCLG. Had to run some errands, so stopped at the JCC to do pull-downs, the one machine I can't simulate very well with a theraband. Did three sets in front, the last one with 90 lbs, and two in back.
Also did 11 bar dips.
Also did 11 bar dips.
Basketball 5:00 [2]
JCCLG. More dribbling than shooting.
Wednesday Dec 9, 2015 #
Note
Total for the Lake Ranch Reservoir threshold workout, including warm up, intervals, recovery jogs and cool down:
5.1 miles, 5458
5.1 miles, 5458
11 AM
Running (Easy distance) 15:26 [3] 1.5 mi (10:17 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Threshold intervals: warm up. Ran easily to the near side of the lake, the first mile at the usual pace, but with several spurts in the third half mile.
510(539)1050(436)1526
510(539)1050(436)1526
Running (Threshold intervals) 14:35 [4] 2.0 mi (7:17 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Threshold intervals: the intervals.
I'll include times for recovery jogs between intervals in brackets, but they are not included in the total. I'll total them in the next entry.
[30] 341 [59] 343 [100] 336 [56] 334 [200]
Ran from the near side of the lake to the far side, then back, then repeated that. Felt much better than last time.
[Threshold intervals]
I'll include times for recovery jogs between intervals in brackets, but they are not included in the total. I'll total them in the next entry.
[30] 341 [59] 343 [100] 336 [56] 334 [200]
Ran from the near side of the lake to the far side, then back, then repeated that. Felt much better than last time.
[Threshold intervals]
Running warm up/down 5:26 [1] 0.25 mi (21:45 / mi)
shoes: Salomon SC 3 blue
This is the sum of the recovery jogs before and after each interval.
Running warm up/down 18:30 [2] 1.35 mi (13:42 / mi)
shoes: Salomon SC 3 blue
Cool down. The 2 minute cool down had taken me a little ways down the hill from the lake. Took 1 minute to pee and then stretch a little, then jogged at a little faster than the normal cool down pace almost all the way back, stopping maybe 60m before the end. This extended cool down helped keep my legs loose, it seemed.
Ran the long, uphill "seventh half mile" in 759.
Ran the long, uphill "seventh half mile" in 759.
Tuesday Dec 8, 2015 #
4 PM
Strength exercises 45:00 [4]
JCCLG. Full sets of everything, including core. 11 bar dips. Also did a set of clam shells and some BOSU balancing.
[Strength]
[Strength]
Monday Dec 7, 2015 #
11 AM
Running (Easy dist / hills) 54:02 [3] 5.05 mi (10:42 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Temp in the mid-fifties, bit of a chilly breeze. Object was to run nice and easy, which I did. Seemed like good training without overworking. Tried using a smaller stride with quicker turnover, hoping that will keep my quads from overworking. It'll take some getting used to, though. Stayed with Louise the whole way, except for getting a bit ahead on the big downhill, which necessitated a half-minute loop back. Tempted to pick it up over the last half mile, but kept that urge in check.
505(543)1048(509)1557(453)2051
736 -- up to three trees
501 -- back down
(445)(432)(556)(449)
Usual 4.0: 4054
Extra mile: 1237
Loop back: 31
505(543)1048(509)1557(453)2051
736 -- up to three trees
501 -- back down
(445)(432)(556)(449)
Usual 4.0: 4054
Extra mile: 1237
Loop back: 31
Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Salomon SC 3 blue
Cool down.
Sunday Dec 6, 2015 #
Note
(rest day)
Drive back from Bolinas, with a stop in SF to have a snack with Rachel.
Saturday Dec 5, 2015 #
2 PM
Walking 55:00 [2] 2.5 mi (22:00 / mi)
shoes: Salomon SC 3 blue
Bolinas, CA. Commonweal retreat center.
Friday Dec 4, 2015 #
Stretching 2:30:00 [1]
The usual weekly accumulation of morning stretching and strength exercises.
7 AM
Orienteering (Forest running) 22:22 [4] 1.9 mi (11:46 / mi)
shoes: Integrators Red
Local terrain. Didn't have much time (leaving for Bolinas later in the morning), and wanted to get in my at least once a week day of orienteering practice, so did this one. As usual, this feels like such a good workout, not just in that it's physically demanding but in that it is running as one does while orienteering, which is strikingly different than running on a trail. Really ought to do this more often. Certainly appears that TGIF does almost all his running in terrain; he's actually orienteering, but I don't have enough nearby maps to do that. But at least I could run more in terrain.
Got out at 7:30am. Pushed it enough that I was in O2 debt at the end.
814 - warm up, mostly on Skyline (3 x short loop)
3 loops of 1x house followed by 2 x woods: 457, 447, 423. Total: 1408
[Orienteering Forest running]
Got out at 7:30am. Pushed it enough that I was in O2 debt at the end.
814 - warm up, mostly on Skyline (3 x short loop)
3 loops of 1x house followed by 2 x woods: 457, 447, 423. Total: 1408
[Orienteering Forest running]
Running warm up/down 10:30 [2] 0.55 mi (19:06 / mi)
shoes: Integrators Red
Cool down:
230 - jog in yard
1 minute walking and then stretching
800- jog on Skyline
230 - jog in yard
1 minute walking and then stretching
800- jog on Skyline
Thursday Dec 3, 2015 #
5 PM
Strength exercises 25:00 [4]
Two sets of everything instead of three.
[Strength]
[Strength]
Wednesday Dec 2, 2015 #
11 AM
Running (Long distance) 1:25:28 [3] 7.0 mi (12:13 / mi) +277m 10:52 / mi
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Intention was to run long and easy, which we pretty much did, but no matter how slowly you go up the John Nicholas trail, it ain't easy. Never close to O2 debt, even on the big hills. Quads were a little sore on the way back, which I don't think would've happened on a flatter run.
Garmin got 6.29 miles, but I figure it was 7 (which is what I was aiming for). Actually did two ~20 sec loop backs, so the time for 7 miles was 1:24:49.
Could've called this "Easy distance minus", except for the hills and the length.
Low 50's, ran in short sleeve shirt, which turned out to be good, though I was chilly afterwards.
Didn't do any jogging for a cool down, just the usual five minutes of walking and five minutes of stretching.
508(546)1054(524)1618(505)2123
(800)2924 -- three trees
(354)3318 -- rocks on curve
(638)3956 -- log
(508)4504 -- top of reentrant right before banked right turn
(414)4918 -- log
(429)5347 -- rocks on curve
(20) 5406
(247)5654 -- three trees
(559)10253 -- end of lake
(19) 10312
(524)10835(457)11532(640)12012(516)12528
Usual 4.0: 4339
Up: 2341
Down: 1729 - could've run considerably faster with little extra effort but kept slowing down for L
Loop backs: 39
Usual extra mile: 1400
[Long distance]
Garmin got 6.29 miles, but I figure it was 7 (which is what I was aiming for). Actually did two ~20 sec loop backs, so the time for 7 miles was 1:24:49.
Could've called this "Easy distance minus", except for the hills and the length.
Low 50's, ran in short sleeve shirt, which turned out to be good, though I was chilly afterwards.
Didn't do any jogging for a cool down, just the usual five minutes of walking and five minutes of stretching.
508(546)1054(524)1618(505)2123
(800)2924 -- three trees
(354)3318 -- rocks on curve
(638)3956 -- log
(508)4504 -- top of reentrant right before banked right turn
(414)4918 -- log
(429)5347 -- rocks on curve
(20) 5406
(247)5654 -- three trees
(559)10253 -- end of lake
(19) 10312
(524)10835(457)11532(640)12012(516)12528
Usual 4.0: 4339
Up: 2341
Down: 1729 - could've run considerably faster with little extra effort but kept slowing down for L
Loop backs: 39
Usual extra mile: 1400
[Long distance]
Tuesday Dec 1, 2015 #
11 AM
Basketball 6:00 [2]
JCCLG. Using this as a warmup.
Strength exercises 40:00 [4]
Full slate, including core, and 10 bar dips.
[Strength]
[Strength]