Training Log Archive: DWildfogelIn the 31 days ending Mar 31, 2017:
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Friday Mar 31, 2017 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
Later: drove to the cabin; got massages at Osmosis.
Later: drove to the cabin; got massages at Osmosis.
Thursday Mar 30, 2017 #
10 AM
Running warm up/down 10:01 [3] 0.88 mi (11:23 / mi) +3m 11:16 / mi
shoes: Salomon SC3 Bl/Bl 2
Vasona. Parked at University Avenue entrance. Sunny, low 60's but fierce wind from the S. Warm up at a pretty good pace.
Had planned to go to Berkeley today to run Loop B from Feb's meet, but realized I didn't have the time because I had to pick up an old friend at the San Jose airport before 1pm. So, ran here to at least run on a map and get in a speed workout.
Had planned to go to Berkeley today to run Loop B from Feb's meet, but realized I didn't have the time because I had to pick up an old friend at the San Jose airport before 1pm. So, ran here to at least run on a map and get in a speed workout.
Orienteering 14:21 [4] *** 1.35 mi (10:38 / mi) +3m 10:33 / mi
spiked:8/9c shoes: Salomon SC3 Bl/Bl 2
Vasona. Motala A from Dec, 2010. 1.8 km course ( properly measuring the distance on the river crossing legs would increase that distance considerably). Legs weren't particularly familiar, but the whole park is familiar, so navigation was pretty easy. Really pushed the running, so that made reading the map a little more challenging.
Looks like my splits were pretty similar to what I ran in 2010. Then I ran three loops without stopping, today only two loops, and had to slow down a bit on the second one.
#6: The area where the control was is very overgrown, so when I got there, just decided to head for #7. But then thought I should check at least a little further S, so went back, but it was no better there. So, that's 50 secs or so that aren't comparable to 2010.
[Orienteering Sprint practice]
Looks like my splits were pretty similar to what I ran in 2010. Then I ran three loops without stopping, today only two loops, and had to slow down a bit on the second one.
#6: The area where the control was is very overgrown, so when I got there, just decided to head for #7. But then thought I should check at least a little further S, so went back, but it was no better there. So, that's 50 secs or so that aren't comparable to 2010.
[Orienteering Sprint practice]
Orienteering 15:08 [4] *** 1.44 mi (10:31 / mi) +14m 10:12 / mi
spiked:10/10c shoes: Salomon SC3 Bl/Bl 2
Vasona. Motala B from Dec, 2010. 2.0 km course.
Took a minute and a half rest after the first loop before starting this one.
Not going quite as fast as on the first loop. Cut engines after #8. Yet the Garmin thinks I was going faster on this loop.
[Orienteering Sprint practice]
Took a minute and a half rest after the first loop before starting this one.
Not going quite as fast as on the first loop. Cut engines after #8. Yet the Garmin thinks I was going faster on this loop.
[Orienteering Sprint practice]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down.
Wednesday Mar 29, 2017 #
4 PM
Strength exercises 15:00 [3]
Oracle. Light upper body workout. Wasn't really into it.
Monday Mar 27, 2017 #
12 PM
Running (Easy distance minus) 44:51 [3] 4.0 mi (11:13 / mi)
shoes: Kayano 20 Blue
Los Gatos Creek Trail. Sunny, chilly. Mostly keeping L company. On my own, might've taken another day off and then tried for something up tempo tomorrow.
Parked at the Univ Ave side entrance to Vasona. Walked, then jogged over to the 3.5 mi pole and ran to the 1.5 mi pole (just S of the Main St overpass), then back:
-- (1136) -- (535)(550) [turn] (539)(530)(520)(520)
[Easy distance minus]
Parked at the Univ Ave side entrance to Vasona. Walked, then jogged over to the 3.5 mi pole and ran to the 1.5 mi pole (just S of the Main St overpass), then back:
-- (1136) -- (535)(550) [turn] (539)(530)(520)(520)
[Easy distance minus]
Running warm up/down 3:00 [2] 0.15 mi (20:02 / mi)
shoes: Kayano 20 Blue
Cool down.
Sunday Mar 26, 2017 #
Note
(rest day)
Went to Briones to help out at the UltraLong Champs (which I'd vetted for).
Saturday Mar 25, 2017 #
Event: BAOC: O in the Oaks 2017
10 AM
Orienteering race 33:36 [5] *** 2.59 mi (12:58 / mi) +29m 12:32 / mi
spiked:18/19c shoes: Salomon SC3 Bl/Bl 2
Pt. Pinole. O in the Oaks. Extended Middle. Brown, 3.9 km, 40m climb (advertised as 60). Start at 10:42. Sunny and cool, ground is very wet. 1st on Brown, 1:12 ahead of Walter, Johanna Karras not far behind that. Next were Gary C and Chuck at 40:xx.
Felt physically ready. Pushed hard, but tired out at places (maybe trudging through wet grass and standing water has something to do with that. Good job of keeping up the tempo. Mostly navigated very well, not getting overly concerned with details. One strange error: was off to the left on #7, caught myself quickly, figured I'd lost maybe :25, but turned out Walter was :55 faster - can't account for the additional :30 loss.
[Orienteering race]
Felt physically ready. Pushed hard, but tired out at places (maybe trudging through wet grass and standing water has something to do with that. Good job of keeping up the tempo. Mostly navigated very well, not getting overly concerned with details. One strange error: was off to the left on #7, caught myself quickly, figured I'd lost maybe :25, but turned out Walter was :55 faster - can't account for the additional :30 loss.
[Orienteering race]
Friday Mar 24, 2017 #
Note
(rest day)
Wednesday Mar 22, 2017 #
5 PM
Strength exercises 10:00 [3]
At home. Very light session, something less than 2 full sets for each upper body exercise.
[Strength exercises]
[Strength exercises]
Monday Mar 20, 2017 #
12 PM
Running (Easy distance) 12:03 [3] 1.2 mi (10:03 / mi)
shoes: Salomon SC3 Bl/Bl 2
Local terrain, old jeep trail loop. After a couple of weeks of nice weather, more rain is due this afternoon. It was windy and chilly out. Really just loosening up - at this point, having fresh legs for the weekend would be the best way I could prepare. Felt pretty good right from the beginning, and ran a fast last 2-laps without pushing hard.
430, 404, 329
[Easy distance - some threshold]
430, 404, 329
[Easy distance - some threshold]
Running warm up/down 5:00 [2]
shoes: Salomon SC3 Bl/Bl 2
Cool down.
Sunday Mar 19, 2017 #
Note
(rest day)
Louise and I drove to Henry Cowell to see if we could make a map of the picnic area where Marci conducts her outdoor activities classes for kids. It was a daunting task.
Added later: spent virtually all of the next day figuring out how to use my field notes to make a map in OCAD, and finally produced something that should do nicely.
Added later: spent virtually all of the next day figuring out how to use my field notes to make a map in OCAD, and finally produced something that should do nicely.
Saturday Mar 18, 2017 #
12 PM
Strength exercises 20:00 [4]
At home. Theraband, adductors, bar dips, weights. No core. Interleaved some of the theraband exercises. Two sets of everything rather than 3.
[Strength exercises]
[Strength exercises]
Friday Mar 17, 2017 #
Stretching 3:30 [3]
The usual weekly accumulation of morning exercises: stretching, strength and balance. None of the latter two last weekend, and a little short in that regard a couple of other days.
5 PM
Walking 1:50:00 [2] 4.5 mi (24:27 / mi)
shoes: Kayano 20 Blue
Lake Ranch Reservoir. First time it's been open since the storm, so we went for a late afternoon walk. It was a sad spectacle. Big chunks of the road are gone, there are slides and fallen trees all over the place. The place we called Green Witch corner is astonishingly changed. We will never be able to run there again, at least not anything like the runs we had before :-(
The impediments to the road are almost all in the second half mile. There are at least 3 spots that appear to be in danger of washing away completely. There are maybe 5 other spots where you have to scramble over either a huge tree or a tangle of smaller trees. I suppose the trees can be cleared, which would mean we could run there (if there's no further damage - still more rain to come) if we wanted to take the chance of the road collapsing under our feet.
The impediments to the road are almost all in the second half mile. There are at least 3 spots that appear to be in danger of washing away completely. There are maybe 5 other spots where you have to scramble over either a huge tree or a tangle of smaller trees. I suppose the trees can be cleared, which would mean we could run there (if there's no further damage - still more rain to come) if we wanted to take the chance of the road collapsing under our feet.
Thursday Mar 16, 2017 #
1 PM
Running warm up/down 4:59 [2] 0.44 mi (11:20 / mi)
shoes: Yellow Falcons
Started at 12:50. Had to drive an extra hour to get there because the usual route was closed right before the park, and I had to go part way back down and then around and up an alternate route.
Orienteering (Vetting) 49:20 [4] 2.75 mi (17:56 / mi) +169m 15:04 / mi
shoes: Yellow Falcons
Felt very comfortable in the sense that I was able to keep a steady pace and do map reading while moving. The strategy of going out orienteering for practice several times in the last few weeks seems to be working. (Six sessions in under three weeks to be exact: two races, two vetting/test runs, two times running old courses in familiar parks.) Big surprise: practicing something you want to get better at actually makes you better ;-)
[Orienteering vetting]
[Orienteering vetting]
Wednesday Mar 15, 2017 #
5 PM
Strength exercises 19:00 [4]
At home. Two sets of all the upper body exercises instead of 3. About a third of the core.
[Strength exercises]
[Strength exercises]
Tuesday Mar 14, 2017 #
10 AM
Walking 15:00 [1] 0.6 mi (24:59 / mi)
shoes: Salomon SC3 Bl/Bl 2
Very leisurely walk around the old jeep trail next door, just to get out in this suddenly warm day, and to keep L company while she runs.
Monday Mar 13, 2017 #
12 PM
Walking 30:08 [2] 0.71 mi (42:26 / mi) +1m 42:15 / mi
shoes: Salomon SC3 Bl/Bl 2
Not too sore from yesterday. Head down through George's to Mackenzie's fence, then follow the road S a bit and then down the spur, cautiously. Went much further than ever before, and the track shows that we finally made it to into the open space preserve! No noticeable change on the ground, though we did go through a nice redwood grove and then a lovely little meadow.
The Garmin started going wonky; thought it was the battery running out, so turned it off for a while.
**Spent almost the entire day trying to get my iMac from OS X 10.7.5 to 10.12 in order to get the latest iTunes in order to restore the backup of my old iPhone to the new one we unexpectedly got last night in SF as a means to switch carriers. Ugh.
The Garmin started going wonky; thought it was the battery running out, so turned it off for a while.
**Spent almost the entire day trying to get my iMac from OS X 10.7.5 to 10.12 in order to get the latest iTunes in order to restore the backup of my old iPhone to the new one we unexpectedly got last night in SF as a means to switch carriers. Ugh.
Walking 24:21 [2] 0.8 mi (30:27 / mi) +98m 22:03 / mi
shoes: Salomon SC3 Bl/Bl 2
Continuing in Bear Creek Redwoods open space. Looks like I had the Garmin off for about 5 mins 0.05 miles. At some point, found our way onto an old road of Mackenzie's, which led to a newer road and finally we cut over to Thompson Rd. Pretty nice on that old road - a couple of lovely meadows.
Sunday Mar 12, 2017 #
Event: BAOC: Indian Valley
11 AM
Orienteering race 52:59 [5] 2.96 mi (17:56 / mi) +180m 15:05 / mi
shoes: Salomon SC 3 Bl/Bl
Indian Valley
Saturday Mar 11, 2017 #
Note
(rest day)
No significant exercise, but not a very restful day. Drove to SF, than drove up and back between the hotel and the Opera House a couple of times, not getting to bed until pretty late.
Friday Mar 10, 2017 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
12 PM
Running (Easy distance) 13:26 [3] 1.2 mi (11:12 / mi)
shoes: Salomon SC3 Bl/Bl 2
Local terrain. Old jeep trail loop. Just loosening up. Felt pretty good on the last couple of laps.
2 x lap: 507, 430, 349
[Easy distance]
2 x lap: 507, 430, 349
[Easy distance]
Running 5:00 [3] 0.3 mi (16:40 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down.
Thursday Mar 9, 2017 #
Note
(rest day)
Legs don't feel as bad as I thought they might after all that climb yesterday.
Wednesday Mar 8, 2017 #
11 AM
Running warm up/down 13:38 [3] 1.02 mi (13:23 / mi) +58m 11:22 / mi
shoes: Salomon SC 3 Bl/Bl
Briones. Here to vet for the UltraLong Champs on March 26. Jog from parking lot to start for UltraLong. Gorgeous day, hills are green, ground is very wet. Legs don't feel good at all.
Orienteering (Vetting) 11:51 [3] ** 0.54 mi (21:57 / mi)
spiked:4/4c shoes: Salomon SC 3 Bl/Bl
Briones. Now actually vetting. First two on most of the non-Brown advanced courses.
Orienteering (Vetting) 33:15 [4] *** 1.53 mi (21:44 / mi) +151m 16:38 / mi
spiked:3/3c shoes: Salomon SC 3 Bl/Bl
Briones. Brown Y1 then to 7, 8, road corner. Ground is very, very wet. Hills are really steep.
Subtracted 122 and .02 mi while I looked around #7. Never found the ribbon. Gonna recommend slightly different control site anyway.
Subtracted 122 and .02 mi while I looked around #7. Never found the ribbon. Gonna recommend slightly different control site anyway.
Orienteering (Vetting) 20:31 [4] *** 1.26 mi (16:18 / mi) +52m 14:27 / mi
spiked:2/2c shoes: Salomon SC 3 Bl/Bl
Briones. Side trip to new 5 and 6. Really, really wet going from 5 to 6.
Orienteering (Vetting) 10:29 [4] *** 0.77 mi (13:37 / mi)
spiked:2/2c shoes: Salomon SC 3 Bl/Bl
Briones. Pick up where I left off on my Short Brown, and finish up.
2 PM
Note
Total orienteering for the day: 1:15:56, 4.1 miles (actual distance), 230m climb, 11 controls.
My "short Brown": 2.8 km, 95m climb, 44 minutes. Rested, and in a race, I might have run 35. The actual UltraBrownY Would take me at least 70 minutes, maybe more like 75. Plenty long enough for M75+.
My "short Brown": 2.8 km, 95m climb, 44 minutes. Rested, and in a race, I might have run 35. The actual UltraBrownY Would take me at least 70 minutes, maybe more like 75. Plenty long enough for M75+.
Tuesday Mar 7, 2017 #
11 AM
Running (Easy distance minus) 45:00 [3] 3.1 mi (14:31 / mi)
shoes: Salomon SC 3 Bl/Bl
Skyline. Might've taken the day off, but L needed company to run down Skyline. Tried to take it as easy as I could, but legs were quite tired.
Not sure if runs like this do me any good. Heart rate is not elevated much, tired muscles just will take longer to recover.
[Easy distance minus]
Not sure if runs like this do me any good. Heart rate is not elevated much, tired muscles just will take longer to recover.
[Easy distance minus]
Monday Mar 6, 2017 #
4 PM
Walking 30:00 [2] 1.0 mi (30:00 / mi)
shoes: Salomon SC 3 Bl/Bl
Two George-MacKenzie-Madfogel loops.
5 PM
Strength exercises 30:00 [4]
At home. Full amount for all the upper body exercises (theraband, bar dips, weights), about 60% the reps for the interleaved core and adductor exercises.
[Strength exercises]
[Strength exercises]
Sunday Mar 5, 2017 #
2 PM
Running (Threshold intervals) 31:09 [4] 3.2 mi (9:44 / mi)
shoes: Salomon SC 3 Bl/Bl
Local terrain. Old jeep trail loop. Best workout in quite a while, wasn't even planned. Started in the sun, finished while it was snowing!
Warm up: 3 x [2 x loop], 1.2 miles: 449, 419, 405 Total: 1313
(continuing from warmup without stopping...)
Intervals: 2 x [4 x loop] then 1 x [2 x loop], 2 miles:
351, 338 [59], 335, 331 [107], 320 Total: 1756 + 206 rest (Avg: 335)
Pace was faster than previous interval workouts here, and I covered more distance but with no more rest. The last 2-lapper was :10 better than my previous best.
A month ago, when I first did an interval workout on this loop, I did 3 2-lappers averaging 340 and said doing 5 would be great. Today I did 5, averaging 5 secs faster per interval, and only resting twice (instead of 4 times).
SNOW: earlier in the day, there were periods of hail interspersed with sun, then there were a couple of periods of snow flurries. We'd made a pancake brunch, so didn't think about running until early afternoon. The sun was out, though it was very cold, but we decided to go for it. Halfway through the workout, it started snowing, and for the last interval, it was snowing hard enough that it was getting in my eyes and making it a little difficult to watch my foot placement. But it was fun. Soon as I finished, though, I zipped into my house to get my gloves before cooling down.
[Threshold intervals]
Warm up: 3 x [2 x loop], 1.2 miles: 449, 419, 405 Total: 1313
(continuing from warmup without stopping...)
Intervals: 2 x [4 x loop] then 1 x [2 x loop], 2 miles:
351, 338 [59], 335, 331 [107], 320 Total: 1756 + 206 rest (Avg: 335)
Pace was faster than previous interval workouts here, and I covered more distance but with no more rest. The last 2-lapper was :10 better than my previous best.
A month ago, when I first did an interval workout on this loop, I did 3 2-lappers averaging 340 and said doing 5 would be great. Today I did 5, averaging 5 secs faster per interval, and only resting twice (instead of 4 times).
SNOW: earlier in the day, there were periods of hail interspersed with sun, then there were a couple of periods of snow flurries. We'd made a pancake brunch, so didn't think about running until early afternoon. The sun was out, though it was very cold, but we decided to go for it. Halfway through the workout, it started snowing, and for the last interval, it was snowing hard enough that it was getting in my eyes and making it a little difficult to watch my foot placement. But it was fun. Soon as I finished, though, I zipped into my house to get my gloves before cooling down.
[Threshold intervals]
C • Snow 2
Running warm up/down 7:00 [2] 0.4 mi (17:30 / mi)
shoes: Salomon SC 3 Bl/Bl
After 3+ mins of a little recovery jog and going into the house to get gloves, jogged nearly two loops, then, with L, back towards the end of the field.
Walking warm up/down 12:00 [2] 0.4 mi (29:59 / mi)
shoes: Salomon SC 3 Bl/Bl
Continuing with L, down to MacKenzie's then over to our new waterfall. By then it had stopped snowing and it was sunny and everything looked gorgeous. Finally walked up the trail behind our house.
Saturday Mar 4, 2017 #
3 PM
Walking 30:00 [2] 1.0 mi (30:00 / mi)
shoes: Salomon SC 3 Bl/Bl
Skipped qigong this morning because I had so much to do for BAOC in terms of Event Coordinator, last week's offsite, etc. Got a lot done, and when L came home mid afternoon, she wanted to go for a walk, so we did loops of going down across George's field, then along MacKenzie's road, and up the trail behind the house.
Friday Mar 3, 2017 #
Stretching 3:45:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance. Last weekend, both days, it was stretching only.
1 PM
Running (Easy distance minus) 26:33 [2] 2.0 mi (13:16 / mi)
shoes: Salomon SC 3 Bl/Bl
Local terrain. Old jeep trail loop. Wanted to rest my tired legs (previous 5 days: 12km, 50c of orienteering), but it was nice out, needed some stress relief, and Louise wanted to get a run in, so did some very slow loops. Knees have been hurting last couple of days, so tried to make it easy on them.
Splits are for two loops at a time, 0.4 miles:
534, 520, 511, 517, 510
[Easy distance minus]
Splits are for two loops at a time, 0.4 miles:
534, 520, 511, 517, 510
[Easy distance minus]
Thursday Mar 2, 2017 #
11 AM
Running warm up/down 12:04 [3] 1.0 mi (12:04 / mi) +17m 11:28 / mi
shoes: Salomon SC 3 Bl/Bl
Vasona. Warmed up by jogging over from JCC.
Orienteering 33:37 [3] ** 3.27 mi (10:17 / mi) +3m 10:15 / mi
spiked:19/20c shoes: Salomon SC 3 Bl/Bl
Vasona. Re-ran course from 2-19-12. (Had also run #2 - #15 on 7-25-16.) 4.7 km, 30m climb, 33:17 (See note below about #8).
Gorgeous spring-like day, Legs were very tired, only trying to take a "regular" (easy distance) run and get some O-training out of it, and it was very successful, i.e., definitely had to keep reading the map, good job of keeping steady (if slow) pace. Beginning and end were unfamiliar (at least, as unfamiliar as anything can get in this park), though started remembering the middle parts (it was only later that I realized that I had run the middle part only 6 months ago).
One mistake, about 20 sec on #13: went to the building to the right of the one I wanted; was paying too much attention to figuring out the next two legs.
REMAPPING needs to be done. Could have a decent event here.
Note on #8: #7 is now fenced off. Took the split so as to make the distance about right, but that meant I ran a good deal extra to get to #8. Looks like that split is about 20 secs too long.
Note on #18-19-20: Looks like I went about 10 secs too far for #18, so that split and #19 are too long (and my overall time might be 20 secs faster); also, ran past the little tree for #19 (looking at the bigger tree a bit further) before realizing it and taking the split, so about 12 secs of #19 should be shifted to #20.
In 2012, ran a scintillating 2828, good for 9th of 32. (1. Rex 2147, 4. Tapio 2507)
[Orienteering training]
Gorgeous spring-like day, Legs were very tired, only trying to take a "regular" (easy distance) run and get some O-training out of it, and it was very successful, i.e., definitely had to keep reading the map, good job of keeping steady (if slow) pace. Beginning and end were unfamiliar (at least, as unfamiliar as anything can get in this park), though started remembering the middle parts (it was only later that I realized that I had run the middle part only 6 months ago).
One mistake, about 20 sec on #13: went to the building to the right of the one I wanted; was paying too much attention to figuring out the next two legs.
REMAPPING needs to be done. Could have a decent event here.
Note on #8: #7 is now fenced off. Took the split so as to make the distance about right, but that meant I ran a good deal extra to get to #8. Looks like that split is about 20 secs too long.
Note on #18-19-20: Looks like I went about 10 secs too far for #18, so that split and #19 are too long (and my overall time might be 20 secs faster); also, ran past the little tree for #19 (looking at the bigger tree a bit further) before realizing it and taking the split, so about 12 secs of #19 should be shifted to #20.
In 2012, ran a scintillating 2828, good for 9th of 32. (1. Rex 2147, 4. Tapio 2507)
[Orienteering training]
Running warm up/down 6:58 [2] 0.5 mi (13:56 / mi) +2m 13:45 / mi
shoes: Salomon SC 3 Bl/Bl
Vasona. Cool down back to JCC. After walking for a minute, did a recovery jog (not recorded) for 3:20 to the dam. Stretched for a minute, enjoying the gorgeous view, then jogged back almost to the corner of Lark and Oka, exiting the bike path on the S side of Lark and crossing the street.
Wednesday Mar 1, 2017 #
5 PM
Basketball 7:00 [2]
JCCLG. Shot very well and even did some drives (albeit practically walking) to the basket, something I don't usually do, and did them well.
Strength exercises 25:00 [4]
JCCLG. Upper body only. Full sets on the machines. 12 bar dips. Only 2 sets on the weights.