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Training Log Archive: DWildfogel

In the 31 days ending May 31, 2019:

activity

time

miles

Stretching

17:15:00

Running

5:08:56

27.2

(11:22)

43.77

(7:03)

Orienteering

1:46:25

8.68

(12:15)

13.97

(7:37)

140

Strength exercises

1:16:00

Walking

27:00

1.32

(20:27)

2.12

(12:43)

Basketball

11:00

Total

26:04:21

37.2

59.87

140

5:10

0:00

» now

Friday May 31, 2019 #

Stretching 4:30:00 [2]

The usual weekly accumulation of morning exercises. Did pretty much the full routine on most days.

12 PM

Running 13:42 [3] 1.32 mi (10:23 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Lovely day, temp around 68, breezy.

Another harried run. Was ready to go at 10:30 but unable to get out until 11:45 due to high-pressure errands, and then I had little time and still felt more pressure. Be glad when all this buying/selling/moving is over.

500, 437, 404 (last lap in 157)

[Easy distance]

Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Wednesday May 29, 2019 #

5 PM

Running (Easy distance) 14:17 [3] 1.32 mi (10:49 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Lovely day, but by the time I got out there I was too tired and too hungry, and legs just didn't have it, so cut it short.

515, 455, 405

Picked it up for the last split, especially the last lap (201) to try to get some endorphins going, but it didn't really work.

[Easy distance]

Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Tuesday May 28, 2019 #

11 AM

Strength exercises 10:00 [4]

JCCLG. Wasn't planning a workout, but had a little extra time, so warmed up with some basketball (see next entry) and did three strength exercises that are more difficult to do at home:

Military press machine: 2 x 8, first set 35lbs, second 45 lbs.
Bar dips: 8
Pull downs: 2 x 8, 70 lbs, for both front and back of neck

Did one set of core between the presses.

Felt good to have a little extra time.

[Strength exercises]

Basketball 7:00 [2]

JCCLG. Warm up for strength exercise. Felt good moving around, but shot poorly.

Monday May 27, 2019 #

8 AM

Running 33:00 [3] 3.0 mi (11:00 / mi)
shoes: Salomon SC3 Bl/Bl 3

Mill Valley, after a night at the Holiday Inn Express. Run with L along the bike path towards Sausalito, until the dirt margins disappeared, then back the other way past the hotel a bit. Never felt good, but glad to get a little exercise in.

Just a guess at the distance.

[Easy distance]

Running warm up/down 4:30 [2] 0.2 mi (22:29 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Saturday May 25, 2019 #

10 AM

Orienteering 21:30 [4] 2.8 km (7:41 / km)
shoes: Salomon SC3 Bl/Bl 3

Stanford Sprint-O training

[Orienteering Sprint practice]

Friday May 24, 2019 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

Thursday May 23, 2019 #

12 PM

Running (Easy distance) 31:54 [3] 3.08 mi (10:21 / mi)
shoes: Yellow Falcons

Jeep trail next door. A little chill in the air, but otherwise quite nice. Pretty warm actually in the sun out in the field.

Not much oomph in my legs, so just ran at a comfortable speed.

453, 436, 435, 429, 432, 431, 415

Picked it up a little over the last 150m. Last lap was in 201.

[Easy distance]

Running warm up/down 6:00 [2] 0.37 mi (16:14 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Saturday May 18, 2019 #

12 PM

Orienteering race 31:44 [5] 3.6 km (8:49 / km) +140m 7:23 / km
shoes: Yellow Falcons

Deer Creek Hills.

Thursday May 16, 2019 #

6 PM

Running (Easy distance) 11:58 [3] 1.1 mi (10:53 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door.

456, 442, 219

After many delays, got out very late; tired, hungry, and it's raining, didn't feel good at all.

[Easy distance]

Running warm up/down 5:00 [2] 0.26 mi (19:15 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Sunday May 12, 2019 #

1 PM

Running (Easy distance) 35:39 [3] 3.52 mi (10:08 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Sunny, mid-60's, a bit breezy. Legs pretty did, took it very easy at first, started feeling better, kept telling myself not to pick it up too much, but still probably did the last two splits a bit too fast. Lower quads are feeling it.

Splits are for two laps at a time, 0.4 miles:
505, 441, 434, 426, 421, 422, 410, 356

[Easy distance]

Running warm up/down 6:00 [2] 0.36 mi (16:41 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down in the shade

Saturday May 11, 2019 #

6 PM

Strength exercises 14:00 [3]

At home. One set of everything, full reps. Back is a bit sore from carrying things up and down stairs.

[Strength exercises]

Friday May 10, 2019 #

Stretching 4:30:00 [2]

The usual weekly accumulation of morning exercises.

11 AM

Orienteering (Forest running w/map) 30:02 [4] 2.53 mi (11:52 / mi)
shoes: Yellow Falcons

Local terrain. Perfect running conditions: 55 degrees, sunny with a few puffy clouds, very light breeze, ground damp and soft from morning fog. Felt rather sluggish at first, but after a lap felt pretty decent.

Took along the map of the Deer Creek Hills Long Brown, Day 6 of COW last year. Didn't start reading until after the first lap on the jeep trail, and stopped reading when I started the last forest loop. Much harder for me to get info off the map while running through the woods than while running on the trail (no surprise there). Perhaps sometime I should slow down enough through the woods so that I could read the map as well as I can on the trail - I wonder how slow that would be?

Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
454, 438 (Tot: 932)

To woods loop start: 28

Forest running:
4 x [1 x house + [2 x woods loop]]: 514, 505, 502*, 440 (Tot: 2001)

*tripped on a root while reading the map; subtracted 5 secs

The forest running part was only 13 seconds slower than last time I ran this, and that time I wasn't trying to read a map, so this was good.

[Orienteering Forest running w/map]

Running warm up/down 10:00 [2] 0.65 mi (15:23 / mi)
shoes: Yellow Falcons

Cool down
100 walk
300 recovery jog in yard
150 walk, stretch
700 half-mile cool down jog on jeep trail, clockwise (completed 2 laps in 620)

Wednesday May 8, 2019 #

6 PM

Running (Easy distance) 25:43 [3] 2.5 mi (10:17 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Worn out after a long day getting ready to put our house on the market. Unlike some similar days recently, where I started to get going after a bit, never had the energy to get going.

447*, 429, 425, 422, 415

*323 in between the first two splits: ran a lap in the reverse direction, looking for L, then ran over to the house before finally continuing the run on the jeep trail.

[Easy distance]

Running warm up/down 6:00 [2] 0.37 mi (16:14 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Sunday May 5, 2019 #

Event: BAOC: Spring Lake

1 PM

Orienteering 23:09 [4] 3.5 km (6:37 / km)
shoes: Salomon SC3 Bl/Bl 3

Vasona. Ran the course from two weeks ago in the reverse order.

F. 29
18. 52
17. 104
16. 105
15. 214 -- took the other route (S bridge) just to see; my original choice was better
14. 140
13. 213
12. 54
11. 25
10. 40
9. 41
8. 315
7. 113
6. 126
5. 126
4. (11) 103
3. 53
2. 50
1. 28

[Orienteering practice]

Running warm up/down 8:00 [3] 0.7 mi (11:25 / mi)
shoes: Salomon SC3 Bl/Bl 3

Warm up, some in Vasona, some on the Creek Trail (south to the mile marker).

Running warm up/down 6:30 [2] 0.45 mi (14:27 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down. After walking for 240, jogged over to the Creek Trail and again went south to the mile marker.

Saturday May 4, 2019 #

6 PM

Strength exercises 22:00 [4]

JCCLG, after a long day of working in the basement. A very good two-thirds workout. Had the place mostly to myself.

Weight machines interleaved with core, two sets each instead of 3, full reps except only about two thirds of the reps on the second set of core (quads a bit sore from yesterday's speed work). Adductors, 8 bar dips (still feeling strangely sore in my chest when I do them), pull downs with 80 lbs (tough for behind the neck ones), curls (did the second set with 27.5 lbs, but only 4 reps).

[Strength exercises]

Basketball 4:00 [2]

Actually did this first (as usual), just to warm up a bit. Fun, but didn't shoot very well.

Friday May 3, 2019 #

Stretching 4:15:00 [2]

The usual weekly accumulation of morning exercises.

5 PM

Running (Intervals) 21:11 [4] 2.42 mi (8:45 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. After another stressful day preparing the house for sale (had two sets of workers over, plus there was a plumbing issue at the new house), finally got out for a run while L was walking. Decided some speed work was in order, and got going surprisingly well. The third lap of the warm up was already in threshold pace territory. The first two intervals (2 rappers) were a bit faster than threshold, and then did one last lap after a little extra rest, making it more like a traditional interval.

Don't think I've ever run a lap nearly as fast as 131 out here, though I also don't think I've ever run just a one lap interval. In any case, seems like my speed is pretty good at this point, even though I haven't really done any speed work since preparing for WMOC New Zealand two years ago. For the next seven weeks, in preparation for WMOC Latvia, I'm much more in need of doing sprint-O training than of doing running speed work.

Warm up (splits are for two laps at a time, 0.44 miles):
441, 406, 353 Tot: 1241

Then without stopping, straight in to the intervals, first two at threshold, last one, just one lap, considerably faster:
331 [102] 327 [155] 131

[Threshold] [Intervals]

Running warm up/down 8:50 [2] 0.44 mi (20:05 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down. Pretty tired from the intervals. Walked for a minute, jogged a lap slowly, walked another minute, jogged another lap even more slowly.

Thursday May 2, 2019 #

5 PM

Walking 27:00 [2] 1.32 mi (20:27 / mi)

Just-good-to-be-outside walk with L, 4 laps around the jeep trail (had done two on my own a little earlier).

Strength exercises 30:00 [4]

At home. Good workout, two sets of most things, three sets of the remaining.

[Strength exercises]

Wednesday May 1, 2019 #

5 PM

Running (Easy distance plus) 42:17 [3] 4.14 mi (10:13 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door and front of house loop. Out much too late after a long day of prepping the house. Nevertheless, felt decent at the outset, and got going amazingly well on the last mile.

My fastest ever for this workout, more than a minute faster than 9-15-18

2 x 2 laps in the usual direction: 453, 439
Reverse direction: 5
1 jeep trail loop: 215
To gate: 140
To Skyline: 10
1 front of house loop: 600
Back to jeep trail: 12
Finish jeep trail loop: 35 [So 215 for that loop, 1054 for that "mile"]
1 jeep trail loop: 211
To gate: 135
To Skyline: 10
1 front of house loop: 539
Back to jeep trail: 12
Finish jeep trail loop: 32 [So 207 for that loop, 1021 for that "mile"]
1 jeep trail loop: 202
To gate: 127
To Skyline: 9
1 front of house loop: 512
Back to jeep trail: 12
Finish jeep trail loop: 30 [So 157 for that loop, 935 for that "mile"]
Final jeep trail loop: 148

Summary:
Jeep trail loops in reverse: 215, 215, 211, 207, 202, 157, 148
Total on jeep trail: 11 loops (2.42 miles) 2408
Front of house loops: 600, 539, 512
Miles*: 1129 (1st 4 laps plus last lap), 1054, 1021, 935

*now think these are 1.04 miles each

[Easy distance plus]

Running warm up/down 8:25 [2] 0.5 mi (16:50 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

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