Training Log Archive: DWildfogelIn the 31 days ending Dec 31, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| 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 | Mo | ||||||||||||||||||||||
Monday Dec 31, 2018 #
Note
(rest day)
Sunday Dec 30, 2018 #
10 AM
Running (Easy dist w/hills) 52:19 [3] 4.64 mi (11:17 / mi)
shoes: Salomon SC3 Bl/Bl 3
Lake Ranch Reservoir. Cold. Wanted to run easy, and did. Would have called this "easy distance minus" if we hadn't gone up to the third bridge.
Three loop backs totaling 133, otherwise stayed with L.
516(610)1126(542)1711(510)2222
351 -- up to third bridge
236 -- down
511, 454, 635, 513
Usual 4.0 miles: 4415
Extra half-mile: 627
Loop backs: 133
[Easy distance w/hills]
Three loop backs totaling 133, otherwise stayed with L.
516(610)1126(542)1711(510)2222
351 -- up to third bridge
236 -- down
511, 454, 635, 513
Usual 4.0 miles: 4415
Extra half-mile: 627
Loop backs: 133
[Easy distance w/hills]
Saturday Dec 29, 2018 #
11 AM
Walking 1:30:00 [2] 4.0 mi (22:30 / mi)
shoes: Kayanos 24 White
Santa Cruz, W.Cliff Dr. Cool but clear and lovely. Walk with L from about a mile E of Natural Bridges out to the end of the wharf. Stop there for lunch, then walk back, with a stop to see monarchs.
Pulling out of the (perpendicular) parking space, bummed a car parked across the street. Just some scrapes, but never did anything like that before :(
Drove over to Natural Bridges and hung out on the beach for a while.
Pulling out of the (perpendicular) parking space, bummed a car parked across the street. Just some scrapes, but never did anything like that before :(
Drove over to Natural Bridges and hung out on the beach for a while.
Friday Dec 28, 2018 #
Stretching 4:30:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
11 AM
Running (Distance) 36:25 [3] 4.07 mi (8:57 / mi)
shoes: Salomon SC3 Bl/Bl 3
Lake Ranch Reservoir. Another one of those out of the blue runs, probably the fastest at the lake since 2006!
Knew I had done a surprising fast one not that long ago, but didn't remember when or how fast until I got back and looked it up. Lots of similarities. That one was Dec 26, 2017, and Rachel and Louise started out ahead of me and I chased them. This one L started ahead of me and I chased her, and though the effort level seemed only slightly above normal, the splits were amazingly fast. The cold temp definitely got my motor running! We had to park a bit down the hill, and I jogged up and just kept on going, so I got a good warm up. (Oddly, just after the start, I suddenly couldn't put weight on my right ankle, so I limped for maybe 15 steps, and then I was fine - weird.) Did 4 loop backs along the way, so by the time I got back to what is usually a half-mile to go, I figured that that was enough for the day and just jogged back. Turns out that at that point I was 24 seconds ahead of last year's incredible run! If I'd realized that, I probably would have kept going; pretty sure I would have done the last split under 420 (making the total under 3540), maybe even close to 400. In any case, the four loop backs were certainly the equivalent of that. Note, though, that in last year's run, I also went up to the third bridge, so that was quite incredible, too.
-------434(452)927(427)1354(418)1812
---- 3119(511)2607(349)2218(406)
4 loop backs totaling 506, roughly .57 mi (might've been more like .6). First loop back came at the near side of the lake, then one each after the next three splits.
[Distance]
Knew I had done a surprising fast one not that long ago, but didn't remember when or how fast until I got back and looked it up. Lots of similarities. That one was Dec 26, 2017, and Rachel and Louise started out ahead of me and I chased them. This one L started ahead of me and I chased her, and though the effort level seemed only slightly above normal, the splits were amazingly fast. The cold temp definitely got my motor running! We had to park a bit down the hill, and I jogged up and just kept on going, so I got a good warm up. (Oddly, just after the start, I suddenly couldn't put weight on my right ankle, so I limped for maybe 15 steps, and then I was fine - weird.) Did 4 loop backs along the way, so by the time I got back to what is usually a half-mile to go, I figured that that was enough for the day and just jogged back. Turns out that at that point I was 24 seconds ahead of last year's incredible run! If I'd realized that, I probably would have kept going; pretty sure I would have done the last split under 420 (making the total under 3540), maybe even close to 400. In any case, the four loop backs were certainly the equivalent of that. Note, though, that in last year's run, I also went up to the third bridge, so that was quite incredible, too.
-------434(452)927(427)1354(418)1812
---- 3119(511)2607(349)2218(406)
4 loop backs totaling 506, roughly .57 mi (might've been more like .6). First loop back came at the near side of the lake, then one each after the next three splits.
[Distance]
Running warm up/down 8:30 [2] 0.5 mi (17:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down, jogging from the half-mile mark back to the start.
Thursday Dec 27, 2018 #
4 PM
Walking 50:00 [2] 2.4 mi (20:50 / mi)
shoes: Kayanos 24 White
With L, walk along Skyline to Gist and back at a good clip.
Crazy windy up here. Early in the walk, we heard what sounded like a huge tree falling, somewhere down the hill to the N. When we got home, our generator was running, meaning the power was out. Based on what we learned from PG&E and from the neighbors, that big tree we heard falling was down on Gist and took a powerline with it.
Crazy windy up here. Early in the walk, we heard what sounded like a huge tree falling, somewhere down the hill to the N. When we got home, our generator was running, meaning the power was out. Based on what we learned from PG&E and from the neighbors, that big tree we heard falling was down on Gist and took a powerline with it.
5 PM
Note
We had planned to go to the cabin this morning, but with another ADT guy out here, we had to postpone. By afternoon, we decided we weren't up for all the driving involved in a trip to the cabin, so we'll stay home.
Wednesday Dec 26, 2018 #
1 PM
Running (Easy distance) 39:29 [3] 4.0 mi (9:52 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Didn't get out until 1:30, after waiting for yet another ADT guy to try to fix things up. By then I was really hungry and cranky, though after running a couple of miles, I finally settled down.
Wanted to run a little longer, and not quite as fast, and that's what I did. Ran an extra bit (to the turn to the gate) after the 9th split in order to make the run at least 4 miles (rather than 3.96).
Splits (except the last) are for two laps at a time, 0.44 miles:
442, 427, 426, 422, 422, 416, 411, 410, 405, 26
Didn't help my mood when I came back in and found out that the system still wasn't working right :(
[Easy distance]
Wanted to run a little longer, and not quite as fast, and that's what I did. Ran an extra bit (to the turn to the gate) after the 9th split in order to make the run at least 4 miles (rather than 3.96).
Splits (except the last) are for two laps at a time, 0.44 miles:
442, 427, 426, 422, 422, 416, 411, 410, 405, 26
Didn't help my mood when I came back in and found out that the system still wasn't working right :(
[Easy distance]
Running warm up/down 6:15 [2] 0.35 mi (17:52 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Tuesday Dec 25, 2018 #
Note
(rest day)
Christmas. Spent an hour raking leaves in the afternoon, my only outside activity for the day.
Monday Dec 24, 2018 #
11 AM
Running 33:43 [3] 3.52 mi (9:35 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Felt pretty good. Never really accelerated, but got faster and faster anyway with each successive lap.
Splits are for 2 laps at a time, 0.44 miles:
444, 428, 419, 415, 407, 403, 354, 350
Afterwards, spent time getting wood for the fireplace into the house.
[Easy distance]
Splits are for 2 laps at a time, 0.44 miles:
444, 428, 419, 415, 407, 403, 354, 350
Afterwards, spent time getting wood for the fireplace into the house.
[Easy distance]
Running warm up/down 6:15 [2] 0.35 mi (17:52 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Sunday Dec 23, 2018 #
5 PM
Running (Easy distance minus) 14:00 [2] 1.1 mi (12:44 / mi)
Jeep trail next door. Quite chilly, encroaching darkness. Out at 4:50.
Too full from a big, late lunch to actually run, but just had an hour nap and wanted to get outside and move my body.
Walked the first lap in just under 4 minutes, then jogged the next lap in around 3 minutes. Mostly jogged the next two laps (241, 230) then jogged the whole last lap in 221.
Finished with a cool down walk of 4 minutes (not logged).
[Easy distance minus]
Too full from a big, late lunch to actually run, but just had an hour nap and wanted to get outside and move my body.
Walked the first lap in just under 4 minutes, then jogged the next lap in around 3 minutes. Mostly jogged the next two laps (241, 230) then jogged the whole last lap in 221.
Finished with a cool down walk of 4 minutes (not logged).
[Easy distance minus]
Saturday Dec 22, 2018 #
Note
(rest day)
Friday Dec 21, 2018 #
Stretching 3:30:00 [2]
(sick)
The usual weekly accumulation of morning exercises. By week's end, getting back into doing most of them.
11 AM
Running (Easy distance) 11:05 [3] 1.1 mi (10:05 / mi)
(sick) shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Wasn't expecting to run today, but L came home from pilates and decided to go for a short run, so I went out too. It had been a partly sunny morning, but when I got out there it was misting/drizzling and I hadn't worn a hat. Legs felt rather heavy (though I ran faster than yesterday), cold is getting much better.
446, 415, 204
Afterwards, scooted into the breezeway after a minute of cool down jog to get out of the rain.
[Easy distance]
446, 415, 204
Afterwards, scooted into the breezeway after a minute of cool down jog to get out of the rain.
[Easy distance]
Thursday Dec 20, 2018 #
12 PM
Running (Easy distance) 11:17 [3] 1.1 mi (10:16 / mi)
(sick) shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Despite having a cold, felt like getting outside, but was reluctant to leave the house at this time (exactly three weeks after the break-in happened). But the guy who services our water system showed up to work out there, so I went for a short run while he was here. Legs felt pretty good, and it was great to be out there.
446, 429, 201
[Easy distance]
446, 429, 201
[Easy distance]
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Wednesday Dec 19, 2018 #
Note
(sick)
Tuesday Dec 18, 2018 #
Note
(sick)
Monday Dec 17, 2018 #
Note
(sick)
Sunday Dec 16, 2018 #
Note
Found out that I'm this year's recipient of BAOC's Distinguished Service Award. I am very honored. So many others do so much to make orienteering possible, and without the efforts of all those people, I wouldn't have the opportunity to participate in this fabulous sport. My profuse thanks to everyone who volunteers so as to make orienteering events possible.
10 AM
Running (Easy distance minus) 34:08 [3] 3.0 mi (11:23 / mi)
(rest day) shoes: Salomon SC3 Bl/Bl 3
Lake Ranch Reservoir. Didn't think L would want to run today, but she did, so went with her, making it my second run in 17 hours. With a cold and tired legs, figured I'd just run with her and it wouldn't be too hard. That was true for about 2 miles, but then both knees started hurting and it became a struggle. Slowed to nearly cool down pace for the last quarter-mile.
-------518(545)1103(530)1633
(551)(644)(500)
We were in a hurry, so jumped in the car with no cool down jog or stretching; knees were really killing me all the way home, but after that, knees weren't a problem at all.
[Easy distance minus]
-------518(545)1103(530)1633
(551)(644)(500)
We were in a hurry, so jumped in the car with no cool down jog or stretching; knees were really killing me all the way home, but after that, knees weren't a problem at all.
[Easy distance minus]
Saturday Dec 15, 2018 #
4 PM
Running 20:37 [3] 2.2 mi (9:22 / mi)
(sick) shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. On my own. Chilly.
I've come down with a mild cold (not surprising given stress and lack of sleep) and thought I'd go for an easy jog, but when I got out there, legs felt good, ran quite fast without heavy breathing.
Wore kerchief around my neck to protect my sore throat, and that worked very nicely.
Splits are for 2 laps at a time, .44 miles:
432, 412,407, 358, 346
[Easy distance]
I've come down with a mild cold (not surprising given stress and lack of sleep) and thought I'd go for an easy jog, but when I got out there, legs felt good, ran quite fast without heavy breathing.
Wore kerchief around my neck to protect my sore throat, and that worked very nicely.
Splits are for 2 laps at a time, .44 miles:
432, 412,407, 358, 346
[Easy distance]
Running warm up/down 5:44 [2] 0.35 mi (16:23 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Friday Dec 14, 2018 #
Stretching 3:15 [2]
The usual weekly accumulation of morning exercises. Abbreviated routine, but did more and more as the week wore on.
11 AM
Running (Easy distance) 14:22 [3] 1.4 mi (10:16 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Chilly. Start with L, easy first lap, then pick up the pace on my own.
502, 418, 405 (Tot: 1326)
After second split, loop back of 56 secs
[Easy distance]
502, 418, 405 (Tot: 1326)
After second split, loop back of 56 secs
[Easy distance]
Running warm up/down 4:25 [2] 0.25 mi (17:41 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Thursday Dec 13, 2018 #
Note
Gearge and Leslie came for a visit. We walked for 25 minutes on Gordon George's property.
3 PM
Running (Easy distance) 11:45 [3] 1.0 mi (11:45 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Sunny, chilly. Easy run after a visit from George and Leslie. Legs feel pretty good.
458, 434, 213
[Easy distance]
458, 434, 213
[Easy distance]
Wednesday Dec 12, 2018 #
Note
(rest day)
Went for casual walk on E. Cliff Dr in Santa Cruz.
Tuesday Dec 11, 2018 #
Note
(rest day)
Monday Dec 10, 2018 #
Note
(rest day)
Sunday Dec 9, 2018 #
9 AM
Orienteering race 20:24 [5] *** 2.5 km (8:10 / km) +20m 7:51 / km
spiked:14/15c shoes: Salomon SC3 Bl/Bl 3
St Mary's College (first time use of this venue). Sprint San Francisco NRE. Thick fog, mid-40's, very chilly.
Qualifying Round. Start at 9:34:30, right after Gavin and right before Rex. Ran and navigated very well, making only one mistake, a dopey one: had just started on my route to #2, which would have worked out fine, but then saw Rex out of the corner of my eye, headed for a passage way I wasn't sure you could get through, and I switched and decided to chase after him. Didn't have time to look at map details while running that fast, suddenly saw pink streamers ahead and realized we'd run into a trap. Had to back track a bit to get around a building. Lost about 40 secs.
First of 11 on Brown by 2:10, 16 of 32 overall. Excellent venue, great to run on a map I'd never seen before.
Results
RouteGadget
For 3, Rex went left but I went around to the right, and Siri, who'd also gone to the left, punched in just ahead of me. Around to the left was a little better. Finally saw Gavin on the way to 5, passing him leaving 7. For 8, chose safer route around to right, but that might have been a few secs longer. [After seeing the splits and a couple of other people's routes, think my route was fine.] Almost caught George when he made a turn towards 9 too soon. Did very well on a tricky 10.
[Orienteering Sprint Race]
Qualifying Round. Start at 9:34:30, right after Gavin and right before Rex. Ran and navigated very well, making only one mistake, a dopey one: had just started on my route to #2, which would have worked out fine, but then saw Rex out of the corner of my eye, headed for a passage way I wasn't sure you could get through, and I switched and decided to chase after him. Didn't have time to look at map details while running that fast, suddenly saw pink streamers ahead and realized we'd run into a trap. Had to back track a bit to get around a building. Lost about 40 secs.
First of 11 on Brown by 2:10, 16 of 32 overall. Excellent venue, great to run on a map I'd never seen before.
Results
RouteGadget
For 3, Rex went left but I went around to the right, and Siri, who'd also gone to the left, punched in just ahead of me. Around to the left was a little better. Finally saw Gavin on the way to 5, passing him leaving 7. For 8, chose safer route around to right, but that might have been a few secs longer. [After seeing the splits and a couple of other people's routes, think my route was fine.] Almost caught George when he made a turn towards 9 too soon. Did very well on a tricky 10.
[Orienteering Sprint Race]
Running warm up/down 10:00 [3] 0.9 mi (11:07 / mi)
shoes: Salomon SC3 Bl/Bl 3
Good warm up, much needed in the chill.
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
12 PM
Orienteering race 19:05 [5] 2.4 km (7:57 / km) +30m 7:29 / km
shoes: Salomon SC3 Bl/Bl 3
St. Mary's College. Sprint San Francisco NRE B-Final. We moved the start up about 40 mins due to the chill, and made it 30 sec intervals rather than 1 min, so my food wasn't completely digested. Legs much less fresh than in the earlier qualifying round
Too hasty going to #2, anticipating Tapio catching me (he also made a mistake there, as did Galen Moore, who started right ahead of me), turned left too soon, recovered fairly quickly. Lost about 20.
By #4, started catching people and started getting caught by the 3 guys behind me (Tapio, Michael Ertmann, Steve Gregg). After that, it was all running, and since my tired legs didn't have another gear, there was a group including Galen and Chuck that I never quite caught up to.
Tapio passed me right before 6 (though I got back ahead at 7, behind again at 8), Michael Ertmann passed me shortly after leaving 8, Steve just before 10. After that, I started passing early starters. So, it was exhilarating running fast, but not nearly as much concentration on navigation required as in a "normal" sprint.
Shoe lace was flapping around for the last 4 or so controls.
1 of 11 on Brown, but only :50 over Chuck; 15 of 31 overall
Results
RouteGadget
[Orienteering Sprint Race]
Too hasty going to #2, anticipating Tapio catching me (he also made a mistake there, as did Galen Moore, who started right ahead of me), turned left too soon, recovered fairly quickly. Lost about 20.
By #4, started catching people and started getting caught by the 3 guys behind me (Tapio, Michael Ertmann, Steve Gregg). After that, it was all running, and since my tired legs didn't have another gear, there was a group including Galen and Chuck that I never quite caught up to.
Tapio passed me right before 6 (though I got back ahead at 7, behind again at 8), Michael Ertmann passed me shortly after leaving 8, Steve just before 10. After that, I started passing early starters. So, it was exhilarating running fast, but not nearly as much concentration on navigation required as in a "normal" sprint.
Shoe lace was flapping around for the last 4 or so controls.
1 of 11 on Brown, but only :50 over Chuck; 15 of 31 overall
Results
RouteGadget
[Orienteering Sprint Race]
Running warm up/down 10:00 [2] 0.75 mi (13:20 / mi)
shoes: Salomon SC3 Bl/Bl 3
Warm up. Legs pretty stiff from Qualifier.
Running warm up/down 6:00 [2] 0.3 mi (20:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
1 PM
Note
Stop at the Moraga Town Bakery, get lunch with George and Leslie, Kjell Jeppson and his wife, Marie-Josee, Damian Konotopetz and Michael Kondro.
Friday Dec 7, 2018 #
Event: BAOC: Sprint San Francisco
11 AM
Running (Easy distance) 10:15 [3] 1.1 mi (9:19 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door.
420, 404, 150
Easy, quite fast. Legs feel ready for Sunday.
[Easy distance]
420, 404, 150
Easy, quite fast. Legs feel ready for Sunday.
[Easy distance]
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Thursday Dec 6, 2018 #
Stretching 2:30:00 [2]
Morning exercises, just stretching for the most part.
Note
(rest day)
Wednesday Dec 5, 2018 #
5 PM
Running (Easy distance) 11:59 [3] 1.1 mi (10:54 / mi)
shoes: Yellow Falcons
Jeep trail next door. Encroaching darkness, light rain, fog, cold, but just had to get out. Headlamp wasn't as good in the fog as it had been the other day.
508, 438, 212
[Easy distance]
508, 438, 212
[Easy distance]
Running warm up/down 4:00 [2] 0.25 mi (16:01 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Tuesday Dec 4, 2018 #
Note
(rest day)
More post-burglarly work. Not much rest at all.
Monday Dec 3, 2018 #
5 PM
Running (Easy distance) 22:54 [3] 2.2 mi (10:24 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Wore my new (not-for-night-O) headlamp because it was fairly dark when I started and fully dark by the time I finished. Felt OK (regarding visibility) at the speed I was running, but wouldn't have wanted to go faster.
First time doing any exercise (other than a little stretching in the morning) since the break in last Thursday.
444, 438, 432, 429, 429
[Easy distance]
First time doing any exercise (other than a little stretching in the morning) since the break in last Thursday.
444, 438, 432, 429, 429
[Easy distance]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down