Training Log Archive: DWildfogelIn the 31 days ending Aug 31, 2016:
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| 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 | Mo | Tu | We | |||||||||||||||||||||||||
Wednesday Aug 31, 2016 #
11 AM
Walking 15:00 [2] 0.8 mi (18:45 / mi) +30m 16:48 / mi
shoes: Salomon Speedcross 3
Included going down and up the trail behind the house.
Strength exercises 20:00 [3]
Two sets of most things, 3/4 the reps. Haven't done these in quite a while, so easing back into it.
[Strength exercises]
[Strength exercises]
Tuesday Aug 30, 2016 #
10 AM
Physical therapy 30:00 [4]
At Kevins. Clam shells, side lifts, squats, one-legged squats, step ups. I was really sleepy today, plus my leg muscles were very sore, so these were all really hard for me. Think I'm going to have to take a few days off from running, perhaps skipping tomorrow, taking Th and F off as planned, and then hopefully be ready for a decent run on the Kortum Trail on Sat.
Monday Aug 29, 2016 #
11 AM
Running (Easy distance) 47:15 [3] 4.27 mi (11:04 / mi)
shoes: Kayano 20 Blue
Skyline. Temp mid-60's, but for me it felt hotter than that. Thought I'd have a good run (strong finish to Sat's run, felt good walking around, nap before going out), but soon as I started running both knees were aching and it was a struggle the whole way. After a few miles, it was less my knees that were hurting and more my lower quads. It took real will power to get up over 4 miles. Pretty discouraging.
Did the 2.5 miles just-past-Gist run followed by 3 front-of-house loops. There was also a :40 loop back at the 6.0 mark on the way back (subtracted from the splits for the 2.5 mile part below).
-------------- 142(1200)1342(100)1442
2918(124)2753(1210)1543(101)
600, 547, 530
[Easy distance]
Did the 2.5 miles just-past-Gist run followed by 3 front-of-house loops. There was also a :40 loop back at the 6.0 mark on the way back (subtracted from the splits for the 2.5 mile part below).
-------------- 142(1200)1342(100)1442
2918(124)2753(1210)1543(101)
600, 547, 530
[Easy distance]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down.
Sunday Aug 28, 2016 #
Note
(rest day)
Walk around Campbell's farmers market.
Saturday Aug 27, 2016 #
11 AM
Running (Easy dist / hills) 44:40 [3] 4.5 mi (9:56 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. It was cool and foggy at home, but warmer at the lake; would have been better off with skimpier clothing. Both knees ached for the first mile plus, felt a bit better by the time I got to the far side of the lake. L's pace slowed down there, but stayed with her until back down and around to the near side of the lake. Finally felt good with a mile to go and had a pretty zippy last mile.
509(541)1050(502)1552(4444)2036
Up to third bridge: 314
Down: 221
(440)(423)(513)(407)
Usual 4.0: 3905
Extra 0.5: 535
[Easy distance w/hills]
509(541)1050(502)1552(4444)2036
Up to third bridge: 314
Down: 221
(440)(423)(513)(407)
Usual 4.0: 3905
Extra 0.5: 535
[Easy distance w/hills]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down.
Friday Aug 26, 2016 #
Stretching 2:20:00 [2]
The usual weekly accumulation of morning exercises: stretching, balance and strength.
11 AM
Orienteering 24:00 [3] * 2.0 mi (12:00 / mi) +100m 10:23 / mi
spiked:15/15c shoes: Kayano 20 Blue
Huddart Park. Run a bit on trails with the map as my work group does the 1.5 hour Score-O I designed.
Thursday Aug 25, 2016 #
10 AM
Physical therapy 30:00 [3]
At Kevin's. Half-hour of new exercises, followed by massage and manipulation.
Wednesday Aug 24, 2016 #
11 AM
Running (Easy distance) 42:09 [3] 4.18 mi (10:05 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. Again struggled with tired legs and sore knees at the outset. Was able to pick it up a bit on the way back. Two loop backs subtracted from the splits below.
--------------- 512(549)1101(516)1618(504)2122
4019(412)3607(531)3036(428)2607(445)
Loop backs: After 2.5 mi, :26; after 3.5 mi, 1:24.
[Easy distance]
--------------- 512(549)1101(516)1618(504)2122
4019(412)3607(531)3036(428)2607(445)
Loop backs: After 2.5 mi, :26; after 3.5 mi, 1:24.
[Easy distance]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down.
Tuesday Aug 23, 2016 #
Note
(rest day)
All day offsite with Bruce's team at HQ. Managed to get through without a nap.
Monday Aug 22, 2016 #
11 AM
Running (Easy distance) 40:10 [3] 4.0 mi (10:03 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. Dragging at first, but an energetic discussion increases the tempo. With a half mile to go, realize I'd been pushing it too hard, so cut my engines.
---------------504(536)1040(458)1538(442)2020
4010(513)3457(541)2915(416)2459(439)
[Easy distance]
---------------504(536)1040(458)1538(442)2020
4010(513)3457(541)2915(416)2459(439)
[Easy distance]
Sunday Aug 21, 2016 #
Note
(rest day)
Rachel, Louise and I spend the bulk of the day on the deck after sleeping out there. Very relaxing.
Saturday Aug 20, 2016 #
Note
(rest day)
Back is feeling better, but generally tired and still jet lagged - plus it's going to be a busy day with Rachel coming home and preparing a birthday dinner for Louise. So, no significant exercises today.
Friday Aug 19, 2016 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning exercises: stretching, balance and strength. By week's end, almost back to the full routine (after not having done the balance and strength exercises while in Europe).
10 AM
Note
(rest day)
At Kevin's. Massage and manipulation for my sore back and tired legs.
Thursday Aug 18, 2016 #
11 AM
Running (Easy distance minus) 34:54 [3] 3.0 mi (11:38 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. On top of severe jet lag and tired legs, my lower left back is really sore, presumably from the long plane ride two days ago. Barely able to shuffle through this "run".
---------------526(608)1133(543)1717
3454(533)2921(642)2238(521)
[Easy distance minus]
---------------526(608)1133(543)1717
3454(533)2921(642)2238(521)
[Easy distance minus]
Wednesday Aug 17, 2016 #
12 PM
Walking 50:00 [2] 2.0 mi (25:00 / mi)
Carmel Village beach. Drove down for L's birthday. Nice walk on the beach, with the three dolphins traveling along with us just off shore.
Tuesday Aug 16, 2016 #
Note
(rest day)
Oslo. Got up at 5:00am, and it took 24 hours to get all the way home. Walked around the plane from Frankfurt as much as possible, but it still seemed like a really long flight.
Monday Aug 15, 2016 #
10 AM
Orienteering 2:50:00 [3] 7.0 mi (24:17 / mi) +250m 21:52 / mi
shoes: Kayano 20 Blue
Oslo, Norway. Cristina met us at the train station and generously gave us some orienteering maps. We took the T-Bahn to Songnsvann and started walking around 10:30. How great to have an orienteering venue like this reachable by train. In just under an hour we reached the view spot Cristina had pointed us to - very nice! Charlie and Rhonda headed back at that point; Louise and I continued N, passing Fugle Myr and continuing beyond the end of the map, eventually reaching the anticipated gravel road. At that point, the signs indicated we were closer to Frognerstegen than to Songnsvann (also the opinion of locals we queried) so we headed that way. Alas, at one point we took the wrong fork (didn't think about using my iPhone until a bit later, when it was too late) and we wound up in Midtstuen, having walked an extra 2 km and 25 mins. Ah well. Took the T-Bahn up to Frognerstegen and had lunch there.
After that, took the train back to the city center, walked a few minutes to the harbor, and took a ferry to Langoeyene (courtesy of our 24 hour transit pass). Really liked it out there. Waded in the water a bit.
After that, took the train back to the city center, walked a few minutes to the harbor, and took a ferry to Langoeyene (courtesy of our 24 hour transit pass). Really liked it out there. Waded in the water a bit.
Saturday Aug 13, 2016 #
1 AM
Orienteering race 56:01 [5] 3.77 mi (14:52 / mi) +36m 14:26 / mi
spiked:10/11c shoes: Salomon SC 3 Bl/Bl
Estonia. WMOC Long Final. 6th in D-Final (5.15 km) in 50:15 (left the watch on for several minutes after finishing).
1. Jorgen Jorgensen ---- 4740
2. Knut Malmo ------------ 4820
3. Pentti Vaittinen -------- 4919
4. John Tripax ------------ 4922
5. Tadeusz Wolejszo ---- 4933
6. Dennis Wildfogel ------ 5015
7. Attila Gabor Kovacs -- 5204
Splits
[Orienteering race]
1. Jorgen Jorgensen ---- 4740
2. Knut Malmo ------------ 4820
3. Pentti Vaittinen -------- 4919
4. John Tripax ------------ 4922
5. Tadeusz Wolejszo ---- 4933
6. Dennis Wildfogel ------ 5015
7. Attila Gabor Kovacs -- 5204
Splits
[Orienteering race]
Thursday Aug 11, 2016 #
10 AM
Orienteering race 1:13:15 [5] **** 5.2 km (14:05 / km) +165m 12:09 / km
spiked:7/16c (sick) shoes: Salomon SC 3 Bl/Bl
WMOC, Long Qualifier 2, Apuparra, Korvemaa (an hour east of Tallinn, Estonia). M65-3. 55th of 70 (plus 6 DNS).
One of the least pleasant orienteering runs ever for me.
Did halfway decently for the first 6 (46th place), then quite well for the next 3 (leg places: 22, 29, 40; moved up to 40 overall), but then completely fell apart when we got to the real swamps.
10. Had no idea how to approach this. Apparently the best route was just a little left of straight, but no way I was going through that swamp. Went SSE to the road, then E and turned right past the water stop, ending to go behind #12 and then to the control. But apparently I turned too far right (and the mapped ride looked to me like a dirt road) and didn't realize I was heading W. Mightly puzzled when the "road" took me through the swamp. Finally figured it out, went S to just W of the island that 10 was on, and got there after bashing through a lot of stuff. The leg seemed to take forever and I was extremely discouraged.
Splits
For the two-day Qualification, wound up 51st in 2:26:48, 4:53 slower than what it took to get in the C-Final (48th place). 4:53 faster would have been 47th place today. Even after #11, I was still in 47th.
[Orienteering race]
One of the least pleasant orienteering runs ever for me.
Did halfway decently for the first 6 (46th place), then quite well for the next 3 (leg places: 22, 29, 40; moved up to 40 overall), but then completely fell apart when we got to the real swamps.
10. Had no idea how to approach this. Apparently the best route was just a little left of straight, but no way I was going through that swamp. Went SSE to the road, then E and turned right past the water stop, ending to go behind #12 and then to the control. But apparently I turned too far right (and the mapped ride looked to me like a dirt road) and didn't realize I was heading W. Mightly puzzled when the "road" took me through the swamp. Finally figured it out, went S to just W of the island that 10 was on, and got there after bashing through a lot of stuff. The leg seemed to take forever and I was extremely discouraged.
Splits
For the two-day Qualification, wound up 51st in 2:26:48, 4:53 slower than what it took to get in the C-Final (48th place). 4:53 faster would have been 47th place today. Even after #11, I was still in 47th.
[Orienteering race]
Wednesday Aug 10, 2016 #
11 AM
Orienteering race 1:13:33 [5] **** 5.0 km (14:43 / km) +145m 12:51 / km
spiked:12/19c (sick) shoes: Salomon SC 3 Bl/Bl
WMOC, Long Qualifier 1, Apuparra, Korvemaa (an hour east of Tallinn, Estonia). M65-3. 47 of 72 (plus 2 DNS).
Still feeling the effects of the cold I came down with ten days ago.
Two minute error on (the very short) #1, mostly because I didn't see a small depression symbol on the map. Had a hard time for the first 12 controls; did much better over the last 7.
Splits
RouteGadget
[Orienteering race]
Still feeling the effects of the cold I came down with ten days ago.
Two minute error on (the very short) #1, mostly because I didn't see a small depression symbol on the map. Had a hard time for the first 12 controls; did much better over the last 7.
Splits
RouteGadget
[Orienteering race]
Tuesday Aug 9, 2016 #
11 AM
Orienteering 1:00:00 [2] 2.0 mi (30:00 / mi)
shoes: Salomon SC 3 Bl/Bl
WMOC Long Model Event.
Almost all walking, with Louise. Found the lowlands/marshes very difficult to understand. For the last third, was in more of an upland, nice, open forest, with gentle rolling hills, and that was fun. NOTE: Turned out that both LQ1 and LQ2 were more like the lowland/marshy areas while the Long Final was more like the (nice) upland part.
Almost all walking, with Louise. Found the lowlands/marshes very difficult to understand. For the last third, was in more of an upland, nice, open forest, with gentle rolling hills, and that was fun. NOTE: Turned out that both LQ1 and LQ2 were more like the lowland/marshy areas while the Long Final was more like the (nice) upland part.
Monday Aug 8, 2016 #
1 PM
Orienteering race 13:13 [5] **** 2.11 km (6:16 / km) +20m 5:59 / km
spiked:13/14c shoes: Salomon SC 3 Bl/Bl
WMOC Sprint Final, Old Town, Tallinn, Estonia. 1st of 80 in the C-final.
My kind of race :-)
Start at 12:45. Wear trail shoes because I thought they'd be better on the cobblestones. Certainly didn't have any trouble during the race.
One :20 - :25 error, #10, on a familiar street: turned off my map reading and instead used the familiarity, and lost my place, went back briefly, then looked at my map.
[Orienteering Sprint Race]
My kind of race :-)
Start at 12:45. Wear trail shoes because I thought they'd be better on the cobblestones. Certainly didn't have any trouble during the race.
One :20 - :25 error, #10, on a familiar street: turned off my map reading and instead used the familiarity, and lost my place, went back briefly, then looked at my map.
[Orienteering Sprint Race]
Sunday Aug 7, 2016 #
9 AM
Orienteering race 14:43 [5] *** 2.2 km (6:41 / km) +25m 6:20 / km
spiked:15/15c (sick) shoes: Salomon SC 3 Bl/Bl
WMOC Sprint Qualification, Kadriorg Park, Tallinn, Estonia. 34th of 67 (plus 3 DNS).
9:12 start. Wore Salomon's in case there were any slippery grass hills. There weren't; running shoes would have been fine, but so too were the trail shoes.
Very muggy. Wore O-pants because it had been chilly when I left our flat (on the hill, where there was always a breeze, as I learned later in the week), and I was uncomfortably warm throughout the race.
Navigated pretty well and efficiently, not always the best route choices, but when I finished, thought I'd done well enough to make it to the A-final. It was very disappointing to slip down to 34th and wind up in the C-final. I just didn't run fast enough. Missed the B-final by :18, the A-final by 1:23.
[Orienteering Sprint Race]
9:12 start. Wore Salomon's in case there were any slippery grass hills. There weren't; running shoes would have been fine, but so too were the trail shoes.
Very muggy. Wore O-pants because it had been chilly when I left our flat (on the hill, where there was always a breeze, as I learned later in the week), and I was uncomfortably warm throughout the race.
Navigated pretty well and efficiently, not always the best route choices, but when I finished, thought I'd done well enough to make it to the A-final. It was very disappointing to slip down to 34th and wind up in the C-final. I just didn't run fast enough. Missed the B-final by :18, the A-final by 1:23.
[Orienteering Sprint Race]
Saturday Aug 6, 2016 #
11 AM
Orienteering 40:00 [2] 1.8 mi (22:13 / mi)
shoes: Kayano 20 Blue
Tallin, Estonia. WMOC Sprint Model. Walking, mostly helping Louise.
Friday Aug 5, 2016 #
Event: WMOC 2016
Note
(sick)
10 am bus from Riga to Tallin.
Thursday Aug 4, 2016 #
7 AM
Orienteering 10:55 [3] *** 1.0 mi (10:55 / mi)
spiked:8/8c (sick) shoes: Kayano 20 Blue
Riga, Latvia. Training run on my own using a map of a course from a couple of years ago. Warm up pace, running pretty well by the end. Navigated flawlessly, not using my magnifier because it was drizzling lightly. Did the last 8 controls of that old course.
Feeling less sick.
[Orienteering Sprint training]
Feeling less sick.
[Orienteering Sprint training]
Running warm up/down 6:00 [3] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down.
4 PM
Walking 1:30:00 [2] 3.5 mi (25:43 / mi)
Walking around Riga with Louise and Marie-Josee.
Wednesday Aug 3, 2016 #
Note
(sick)
Bus from Vilnius to Riga.
Used the hotel spa before dinner. The sauna had a very beneficial effect on my runny nose, drying things up considerably.
Used the hotel spa before dinner. The sauna had a very beneficial effect on my runny nose, drying things up considerably.
Tuesday Aug 2, 2016 #
10 AM
Orienteering 2:00:00 [2] 3.0 mi (40:00 / mi)
(sick)
Meander around Vilnius after breakfast for about 3 hours, with at least an hour's worth of stopping. This included a hike up to Gediminas' Castle.
Head cold has got me down.
Head cold has got me down.
Monday Aug 1, 2016 #
Note
(sick)
Full fledged cold now. Not surprising given how little sleep I've been getting, but really bad timing.
Train from Klaipeda to Vilnius. Charlie and Rhonda meet us at the station and we walk back to the hotel Apia in the rain, stopping for lunch along the way.
Train from Klaipeda to Vilnius. Charlie and Rhonda meet us at the station and we walk back to the hotel Apia in the rain, stopping for lunch along the way.