Training Log Archive: DWildfogelIn the 31 days ending Aug 31, 2019:
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Saturday Aug 31, 2019 #
Orienteering 42:00 [4] **** 2.0 km (21:00 / km) +100m 16:48 / km
spiked:11/12c shoes: Yellow Falcons
Paso Nogal. Erin's training event. Main event was a 12 control course with only contours on the map. (Well, the boundary fence was also on the map, and I took advantage of that several times.) At each location, there were two tiny controls, and you had to determine which one was at the right elevation (though in a couple of cases it was more like which one was the correct location on the same contour). Temp was near 98, lots of thorns and stickers, and I'd hardly slept due to issues about the course/class structure for next week's Nationals. Nevertheless, felt pretty good once I got out there. Thought it was very challenging to just find the controls, and a really interesting exercise. Certainly running at less than competition speed, and walking most of the uphills. I never found #7 (didn't spend a lot of time looking; by examining the full map later, pretty sure I was too low). Of the other 11, got them all right except #1.
Distance and climb are a guess, partly based on George's gps data, though he skipped a couple of controls.
[Orienteering training]
Distance and climb are a guess, partly based on George's gps data, though he skipped a couple of controls.
[Orienteering training]
Friday Aug 30, 2019 #
8 AM
Running (Easy distance minus) 14:00 [3] 1.2 mi (11:40 / mi)
shoes: Salomon SC3 Bl/Bl 3
Bon Tempe Lake. Got out an hour later than I'd hoped, around 8:30. Sun was intense, legs not feeling that good, but the lake was lovely. Took about 5 minutes to walk up to the big hill to the "sunny side" trail;.
954 Reach Sky Oaks, then turn back
1400 Seemed like more than enough for today, so went into a cool down jog (3 minutes, not logged)
[Easy distance minus]
954 Reach Sky Oaks, then turn back
1400 Seemed like more than enough for today, so went into a cool down jog (3 minutes, not logged)
[Easy distance minus]
Wednesday Aug 28, 2019 #
7 AM
Running (Distance) 19:57 [4] 2.2 mi (9:04 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Despite getting up a little late, out running by 7:25. Temp was 69, first time under 75 in many days.
Yesterday I was still feeling pretty depleted from Sunday (overheated at Bayfront), and I was up for a couple of hours in the middle of the night due to a shooting pain in the back of my head (something I get every so often; this time, cured by ibuprofen), so I didn't even know if I'd be able to run at all this morning. The cool breeze helped, and when the time on my first lap was about 12 secs faster than it felt, decided to keep pushing the pace and see what happens. Didn't push my legs that hard, but the 3rd and 4th splits were challenging my breathing, and I was in O2 debt for the last split. Final mile in 820. Very nice run; wish I'd been able to run like that a few days ago at Bayfront.
438, 413, 351, 342, 331
[Distance]
Yesterday I was still feeling pretty depleted from Sunday (overheated at Bayfront), and I was up for a couple of hours in the middle of the night due to a shooting pain in the back of my head (something I get every so often; this time, cured by ibuprofen), so I didn't even know if I'd be able to run at all this morning. The cool breeze helped, and when the time on my first lap was about 12 secs faster than it felt, decided to keep pushing the pace and see what happens. Didn't push my legs that hard, but the 3rd and 4th splits were challenging my breathing, and I was in O2 debt for the last split. Final mile in 820. Very nice run; wish I'd been able to run like that a few days ago at Bayfront.
438, 413, 351, 342, 331
[Distance]
Running warm up/down 11:00 [2] 0.7 mi (15:42 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down:
300 recovery jog
200 walk, stretch
630 cool down jog, two laps + (a bit too fast)
130 recovery jog
300 recovery jog
200 walk, stretch
630 cool down jog, two laps + (a bit too fast)
130 recovery jog
Tuesday Aug 27, 2019 #
Note
(rest day)
Monday Aug 26, 2019 #
Note
(rest day)
Sunday Aug 25, 2019 #
Event: BAOC: Bayfront Park
9 AM
Orienteering race 47:20 [5] 5.2 km (9:06 / km) +120m 8:10 / km
shoes: Yellow Falcons
Bayfront Park. Summer Series Finale. 5.2, 120, 26 controls. Started early, 9:45, after helping set up the Finish chute. But the fog had just burned off and I felt overheated from the beginning, never felt good running. Tried to pace myself, but even so, by #13 I'd had it, and the second half was a physical struggle, which, towards the end, led to a mental struggle, which included a 2 minute error at #24.
Afterwards, got dizzy and a bit nauseous, took a while to feel like I wasn't in danger of fainting.
It was a well designed course, without a lot of dead running (there is often some of that at Bayfront). Too bad I couldn't run it. 22nd of 57 overall, behind several people I'd been ahead of in the last two Summer Series races. Finished 5th overall in the standings. Had I not bonked today and not run off the map in the Berkeley event, might have finished third and, consequently, won some of Marie Josee's terrific cookies ;-)
[Orienteering race]
Afterwards, got dizzy and a bit nauseous, took a while to feel like I wasn't in danger of fainting.
It was a well designed course, without a lot of dead running (there is often some of that at Bayfront). Too bad I couldn't run it. 22nd of 57 overall, behind several people I'd been ahead of in the last two Summer Series races. Finished 5th overall in the standings. Had I not bonked today and not run off the map in the Berkeley event, might have finished third and, consequently, won some of Marie Josee's terrific cookies ;-)
[Orienteering race]
Running warm up/down 7:00 [3] 0.6 mi (11:40 / mi)
shoes: Yellow Falcons
Warm up
Friday Aug 23, 2019 #
Stretching 3:30 [2]
The usual weekly accumulation of morning exercises.
8 AM
Running (Easy distance ) 14:14 [3] 1.48 mi (9:37 / mi)
shoes: Salomon SC3 Bl/Bl 3
Ross Commons. Just warming up. Had two days off after some hard running.
351, 336, 330, 316
[Easy distance]
351, 336, 330, 316
[Easy distance]
Thursday Aug 22, 2019 #
Note
(rest day)
Wednesday Aug 21, 2019 #
Note
(rest day)
Tuesday Aug 20, 2019 #
8 AM
Running (Distance) 19:06 [4] 2.2 mi (8:41 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Out a few minutes before 8. 51 degrees (!), fog and mist. Legs felt surprisingly good, especially given that I ran yesterday, and I got going and just kept pushing.
428, 404, 347, 327 [138], 319
1220 cumulative time after the third split was really fast. Really pushed the last two two-lappers.
[Distance] [Intervals]
428, 404, 347, 327 [138], 319
1220 cumulative time after the third split was really fast. Really pushed the last two two-lappers.
[Distance] [Intervals]
Running warm up/down 9:30 [2] 0.6 mi (15:50 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
50 walk
300 recovery jog
135 walk, stretch
630 cool down jog, .45 miles
50 walk
300 recovery jog
135 walk, stretch
630 cool down jog, .45 miles
Monday Aug 19, 2019 #
7 AM
Running (Easy distance plus) 30:12 [3] 3.0 mi (10:04 / mi)
shoes: Salomon SC3 Bl/Bl 3
Phoenix Lake, MMWD. Started at 7:20. Distance is a guess, based on ten minute per mile pace.
Tried something different at the beginning. The first couple of times out here, got pretty worn out running up that first big hill; on the other hand, walking up it with Louise the other day seemed pretty easy. So today I mostly walked up with a few jogs sprinkled in as a warm up. Took 4:15, logged below. That worked well.
Met a 40-ish couple. They were just coming up the road from the parking lot when I started at the dam. Pulled away from them on the fire roads. On my way back from the second bridge, encountered them on the Hidden Meadow Trail; I stepped aside to let them by. After cooling down and stretching, they arrived in the parking lot, having done the Yolanda loop. Chatted with them a bit.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.
Phoenix Lake ----------------- start ---- 2619
----------------------------------- (559) ---- (500)
Jct with trail around lake --- 559 ---- 2113
----------------------------------- (122) ---- (119)
Phoenix Junction ------------ 721 ---- 1958*
----------------------------------- (504) --- (346)
Hidden Meadow Trail ------ 1226 --- 1611
----------------------------------- (152) --- (152)
Second bridge -------------------- 1419
*then went about 200m up Fish Grade, took about 120, and down, for a total of 215
Continuing clockwise around lake...
Stairs by turn into first reentrant: (138)
Total: 2619 + 215 + 138 = 3012
Stopped at that point because I had planned for a thirty minute run (all the time I had). Seemed pretty easy.
Took the single track trail, just S of the creek, back from the dam after cooling down. Narrow, rocky and a bit overgrown. Fire road N of the creek is better.
[Easy distance]
Tried something different at the beginning. The first couple of times out here, got pretty worn out running up that first big hill; on the other hand, walking up it with Louise the other day seemed pretty easy. So today I mostly walked up with a few jogs sprinkled in as a warm up. Took 4:15, logged below. That worked well.
Met a 40-ish couple. They were just coming up the road from the parking lot when I started at the dam. Pulled away from them on the fire roads. On my way back from the second bridge, encountered them on the Hidden Meadow Trail; I stepped aside to let them by. After cooling down and stretching, they arrived in the parking lot, having done the Yolanda loop. Chatted with them a bit.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.
Phoenix Lake ----------------- start ---- 2619
----------------------------------- (559) ---- (500)
Jct with trail around lake --- 559 ---- 2113
----------------------------------- (122) ---- (119)
Phoenix Junction ------------ 721 ---- 1958*
----------------------------------- (504) --- (346)
Hidden Meadow Trail ------ 1226 --- 1611
----------------------------------- (152) --- (152)
Second bridge -------------------- 1419
*then went about 200m up Fish Grade, took about 120, and down, for a total of 215
Continuing clockwise around lake...
Stairs by turn into first reentrant: (138)
Total: 2619 + 215 + 138 = 3012
Stopped at that point because I had planned for a thirty minute run (all the time I had). Seemed pretty easy.
Took the single track trail, just S of the creek, back from the dam after cooling down. Narrow, rocky and a bit overgrown. Fire road N of the creek is better.
[Easy distance]
Walking warm up/down 5:45 [3] 0.27 mi (21:16 / mi) +30m 15:49 / mi
shoes: Salomon SC3 Bl/Bl 3
From Natalie Green parking, mostly walk up fire road, with several jogs sprinkled in. Then after a piddle stop, jog a little around the dirt parking area.
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down: jog back to and then across the dam, then back across the dam, and down the upper part of the Ross Trail. The latter is not a good route for a cool down.
Sunday Aug 18, 2019 #
Note
(rest day)
Saturday Aug 17, 2019 #
8 AM
Walking (Hike) 1:45:00 [2] 5.0 mi (21:00 / mi) +250m 18:11 / mi
shoes: Salomon SC3 Bl/Bl 3
Marin Municipal Water District open space. Temp around 60 when we started, a big relief after the heat of the last few days. No more than 70 when we finished.
Parked at Natalie Coffin Greene, hiked up to Phoenix Junction, then Shaver Grade, sharp left onto Concrete Pipe Rd, and we were now on the O-map, which I had on my iPhone as a PDF. Soon got to the bottom of the Hillside of Death. Lovely, flat walk on this road. Turned up Madrone Trail, which has many switchbacks, and so the walking was surprisingly easy. Then took the Pumpkin Ridge Trail to the Lake Lagunitas parking lot, where Rachel was waiting for us. All together, a very fine hike and surprisingly easy.
A bit later, walked the 0.2 miles to Lake Lagunitas, which I'd never seen despite having been in that parking lot so many times. The three of us hung out there for a while, watching ducks, frogs and a turtle. Really nice.
We'd gotten to the Natalie Greene parking lot at 8:15. Lot was full, but no other cars were waiting. Got a spot after five minutes.
[Hike]
Parked at Natalie Coffin Greene, hiked up to Phoenix Junction, then Shaver Grade, sharp left onto Concrete Pipe Rd, and we were now on the O-map, which I had on my iPhone as a PDF. Soon got to the bottom of the Hillside of Death. Lovely, flat walk on this road. Turned up Madrone Trail, which has many switchbacks, and so the walking was surprisingly easy. Then took the Pumpkin Ridge Trail to the Lake Lagunitas parking lot, where Rachel was waiting for us. All together, a very fine hike and surprisingly easy.
A bit later, walked the 0.2 miles to Lake Lagunitas, which I'd never seen despite having been in that parking lot so many times. The three of us hung out there for a while, watching ducks, frogs and a turtle. Really nice.
We'd gotten to the Natalie Greene parking lot at 8:15. Lot was full, but no other cars were waiting. Got a spot after five minutes.
[Hike]
Friday Aug 16, 2019 #
7 AM
Orienteering (Forest running w/map) 31:44 [4] 2.53 mi (12:33 / mi)
shoes: Salomon SC3 Bl/Bl 3
Local terrain. Out at 7:40. It was a little cooler this morning after a couple of really hot days, but still uncomfortably warm.
Took along a couple of Bon Tempe maps. Started reading after the first lap on the jeep trail, and stopped reading when I started the last forest loop. As usual, much harder for me to get info off the map while running through the woods than while running on the trail (no surprise there). This is run is a tad over 4 km, so even accounting for the fact that this were an orienteering course then the straight line distance would be less, this is a faster pace than I orienteer at; maybe I should try slowing down to see if I can read the map better while running in the woods.
Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
513, 450 (Tot: 1003)
To woods loop start: 31
Forest running:
4 x [1 x house + [2 x woods loop]]: 522, 521, 509, 516 (Tot: 2109)
Pretty sluggish from the outset, didn't get much better. Cut engined and stopped reading the map on the last of the four loops; the comparable time shows how much even trying to read the map slows me down.
[Orienteering Forest running w/map]
Took along a couple of Bon Tempe maps. Started reading after the first lap on the jeep trail, and stopped reading when I started the last forest loop. As usual, much harder for me to get info off the map while running through the woods than while running on the trail (no surprise there). This is run is a tad over 4 km, so even accounting for the fact that this were an orienteering course then the straight line distance would be less, this is a faster pace than I orienteer at; maybe I should try slowing down to see if I can read the map better while running in the woods.
Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
513, 450 (Tot: 1003)
To woods loop start: 31
Forest running:
4 x [1 x house + [2 x woods loop]]: 522, 521, 509, 516 (Tot: 2109)
Pretty sluggish from the outset, didn't get much better. Cut engined and stopped reading the map on the last of the four loops; the comparable time shows how much even trying to read the map slows me down.
[Orienteering Forest running w/map]
Running warm up/down 11:20 [2] 0.63 mi (17:59 / mi)
shoes: Salomon SC3 Bl/Bl 3
120 walk
320 recovery jog in front yard
400 walk, drink, stretch
800 2+ lap cool down jog on the jeep trail
320 recovery jog in front yard
400 walk, drink, stretch
800 2+ lap cool down jog on the jeep trail
Wednesday Aug 14, 2019 #
7 AM
Running (Esay distance) 39:31 [3] 4.0 mi (9:53 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Got out at 7:05am after a very warm night. Temp in the high 70's, some breeze, not bad in the shade but the sun is hot. Legs a little heavy (no doubt from Sunday at DVC), but stayed relaxed, no stress, felt decent. Picked it up with 5 laps to go and then again with 3 laps to go, but still at a relaxed pace, though I had to work on breathing rhythm. Nice run.
Splits are for two laps at a time, 0.44 mi. Last split is for 0.4 mi to make it 4 miles even:
455, 441, 430, 421, 419, 417, 408, 359, 352, 24
Went a little too long for the last split, perhaps 3 seconds.
[Easy distance]
Splits are for two laps at a time, 0.44 mi. Last split is for 0.4 mi to make it 4 miles even:
455, 441, 430, 421, 419, 417, 408, 359, 352, 24
Went a little too long for the last split, perhaps 3 seconds.
[Easy distance]
Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down in the shade.
Saturday Aug 10, 2019 #
Note
(rest day)
Drive from Skyline to San Anselmo. Got stuck in awful traffic in Marin.
8 AM
Walking 1:22:00 [2] 3.6 mi (22:47 / mi) +30m 22:12 / mi
shoes: Salomon SC3 Bl/Bl 3
Walk around Bon Tempe Lake with L on a lovely morning. Started at the Bon Tempe Lake Trailhead parking (took just under 20 minutes to drive there). After passing by the Lake Lagunitas parking area, took the Alex Forman Trail, cutting across the first peninsula instead of staying on its edge. That cut off roughly half a mile.
First time out here since getting our San Anselmo place.
First time out here since getting our San Anselmo place.
Friday Aug 9, 2019 #
Stretching 3:45:00 [2]
The usual weekly accumulation of morning exercises. Trying to get out and run before breakfast has been keeping the morning sessions a bit short.
7 AM
Running (Easy distance) 14:41 [3] 1.48 mi (9:55 / mi)
shoes: Salomon SC3 Bl/Bl 3
Ross Commons. First time running here. It's a large, flat grassy area, nicely maintained, one section with trees, another section with athletic fields. Preliminary estimate is that running around the perimeter is about .37 miles.
Only a 7 minute drive to get there. Running by 7:15. Just aiming to loosen up my legs a bit. Not that Sunday is a big race or anything, but legs have been pretty tired this past week, so wanted today to be very easy. Not much spring in my legs, so it was good that I wasn't trying to attempt more.
413, 340, 328, 319
[Easy distance]
Only a 7 minute drive to get there. Running by 7:15. Just aiming to loosen up my legs a bit. Not that Sunday is a big race or anything, but legs have been pretty tired this past week, so wanted today to be very easy. Not much spring in my legs, so it was good that I wasn't trying to attempt more.
413, 340, 328, 319
[Easy distance]
Running warm up/down 5:30 [2] 0.3 mi (18:20 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Wednesday Aug 7, 2019 #
7 AM
Orienteering (Forest running) 25:01 [4] 2.13 mi (11:45 / mi)
shoes: Yellow Falcons
Local terrain and jeep trail next door. Out at 710am, on a day when we planned to go to San Anselmo early afternoon, so wanted to keep this short and not too hard. But, I was in oxygen debt before the end of the first forest split, so it was a plenty difficult workout. Eased off at the beginning of the third loop because I was tired, picked it up for the last third hoping I'd do it in around 520, surprised when it turned out to be 450. Rarely do a run like this before breakfast, so that might have contributed to how hard it felt. Also, legs not completely recovered from Sunday's Phoenix Lake tough run.
Run with O-glasses, but no map.
Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
500, 429 (Tot: 930)
To woods loop start: 30
Forest running:
3 x [1 x house + [2 x woods loop]]: 510, 459, 450 (Tot: 1501)
[Orienteering Forest running]
Run with O-glasses, but no map.
Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
500, 429 (Tot: 930)
To woods loop start: 30
Forest running:
3 x [1 x house + [2 x woods loop]]: 510, 459, 450 (Tot: 1501)
[Orienteering Forest running]
Orienteering warm up/down 10:00 [2] 0.65 mi (15:23 / mi)
shoes: Yellow Falcons
Cool down:
100 walk
300 recovery jog
200 walk, stretch
700 half-mile cool down jog
100 walk
300 recovery jog
200 walk, stretch
700 half-mile cool down jog
Tuesday Aug 6, 2019 #
Note
(rest day)
Dial into staff meeting from home after morning appt in LG and then lunch with Jeff.
Monday Aug 5, 2019 #
Note
(rest day)
Drive back to Skyline, seemed to take much too long.
Sunday Aug 4, 2019 #
8 AM
Running (Easy distance) 52:41 [3] 4.5 mi (11:42 / mi) +200m 10:17 / mi
shoes: Salomon SC3 Bl/Bl 3
Phoenix Lake. Get to Natalie Green around 7:45, had to wait ten minutes for a parking spot.
Did not feel good at all. Intended to go more slowly than last time as this was sure to be a harder run, but even so, struggled from the beginning. Thought about turning around at the second bridge, but wanted to see the rest of this route, so pushed myself up the hill. Felt very depleted later. Need to space out runs up hills here until I'm in better shape.
First column is split for segment, second column is cumulative time.
(Didn't press my watch button hard enough to get the first two splits; they were definitely slow)
Bend in fire road -------------------- 1145
Hidden Meadow trail --------- 520 1704
Second bridge ----------------- 205 1911
Six Points ----------------------- 842 2753
Five Corners ------------------- 620 3413
Hidden Meadow Trail* ------- 620 4033
Bend in fire road -------------- 418 4451
explore --------------------------- 36 4527
Jct with trail around lake ---- 129 4657
Dam ------------------------------ 544 5241
*just passing by the trailhead
Suspected I was near Bon Tempe (i.e., the orienteering map), and several days later found out that Five Corners is indeed on the Bon Tempe map, which has the first part of the Shaver Grade descent as a border. Had I then taken the cut off on Concrete Pipe Rd, in a couple of hundred meters I would have been at the bottom of the Hillside of Death - maybe that's why I felt so bad on this run!
[Easy distance w/hills]
Did not feel good at all. Intended to go more slowly than last time as this was sure to be a harder run, but even so, struggled from the beginning. Thought about turning around at the second bridge, but wanted to see the rest of this route, so pushed myself up the hill. Felt very depleted later. Need to space out runs up hills here until I'm in better shape.
First column is split for segment, second column is cumulative time.
(Didn't press my watch button hard enough to get the first two splits; they were definitely slow)
Bend in fire road -------------------- 1145
Hidden Meadow trail --------- 520 1704
Second bridge ----------------- 205 1911
Six Points ----------------------- 842 2753
Five Corners ------------------- 620 3413
Hidden Meadow Trail* ------- 620 4033
Bend in fire road -------------- 418 4451
explore --------------------------- 36 4527
Jct with trail around lake ---- 129 4657
Dam ------------------------------ 544 5241
*just passing by the trailhead
Suspected I was near Bon Tempe (i.e., the orienteering map), and several days later found out that Five Corners is indeed on the Bon Tempe map, which has the first part of the Shaver Grade descent as a border. Had I then taken the cut off on Concrete Pipe Rd, in a couple of hundred meters I would have been at the bottom of the Hillside of Death - maybe that's why I felt so bad on this run!
[Easy distance w/hills]
Running warm up/down 5:30 [2] 0.25 mi (22:01 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down on the fire road down to the parking lot after a short loop up at the top.
Saturday Aug 3, 2019 #
Note
(rest day)
Stretching 3:30:00 [2]
Weekly accumulation of morning exercises.
Friday Aug 2, 2019 #
Stretching 3:45:00 [2]
The usual weekly accumulation of morning exercises. Pretty full sessions at least a couple of times, but some shortened ones, too.
7 AM
Running (Easy distance) 35:13 [3] 3.4 mi (10:21 / mi)
shoes: Salomon SC3 Bl/Bl 3
San Anselmo (well, Ross, actually). Start at 7:35 from Natalie Coffin Greene parking. Nice and cool, but wore shorts anyway and was glad I did as it was a lot warmer out in the sun.
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.
Phoenix Lake ----------------- 338* ---- 2930
----------------------------------- (539) ---- (458)
Jct with trail around lake --- 917 ---- 2432
----------------------------------- (120) ---- (116)
Phoenix Junction ----------- 1037 ---- 2315
----------------------------------- (453) --- (347)
Hidden Meadow Trail ------ 1531 --- 1927**
----------------------------------- (158) --- (158)
Second bridge -------------------- 1729
Continuing clockwise around lake...
Second reentrant and back (258) (245) 3513
*200 jog plus piddle stop, also giving L directions
**56, chat with L
Bloody nose over last 15 minutes
[Easy distance]
Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.
Phoenix Lake ----------------- 338* ---- 2930
----------------------------------- (539) ---- (458)
Jct with trail around lake --- 917 ---- 2432
----------------------------------- (120) ---- (116)
Phoenix Junction ----------- 1037 ---- 2315
----------------------------------- (453) --- (347)
Hidden Meadow Trail ------ 1531 --- 1927**
----------------------------------- (158) --- (158)
Second bridge -------------------- 1729
Continuing clockwise around lake...
Second reentrant and back (258) (245) 3513
*200 jog plus piddle stop, also giving L directions
**56, chat with L
Bloody nose over last 15 minutes
[Easy distance]
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Some breaks to clean up from bloody nose.
Some breaks to clean up from bloody nose.
Thursday Aug 1, 2019 #
Note
(rest day)