Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 31 days ending Dec 31, 2020:

activity	#	time	miles		km		+m
Orienteering	9	8:31:13	16.27		26.18		418	59 /	60c	98%
Stretching	2	8:00:00
Walking	7	6:07:12	14.2	(25:52)	22.85	(16:04)	556
Running	10	5:23:17	27.2	(11:53)	43.77	(7:23)	946
Physical therapy	2	3:00:00
Strength exercises	2	21:00
Total	26	31:22:42	57.67		92.8		1921	59 /	60c	98%

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Wednesday Dec 30, 2020 #

11 AM

Running warm up/down 6:42 [3] 0.49 mi (13:40 / mi) +13m 12:37 / mi
ahr:122 max:131 shoes: Salomon Spikecross 5 GTX

Jogged the Alex Forman Trail as a warm up.

Orienteering 25:02 [4] 1.68 mi (14:54 / mi) +81m 12:58 / mi
ahr:135 max:150 shoes: Salomon Spikecross 5 GTX

Bon Tempe. Running through terrain, some navigating. Didn't really have a plan, so it wasn't very productive outside of the physical part. And even that wasn't so great: my shins really hurt (that caught me by surprise) and most of the running wasn't fun.

[Orienteering practice]

Orienteering 7:06 [3] 0.36 mi (19:44 / mi)
ahr:125 max:136 shoes: Salomon Spikecross 5 GTX

Explored the area east of Sky Oaks as a cool down. Not as promising as I'd hoped.

Tuesday Dec 29, 2020 #

12 PM

Walking 13:10 [2] 0.56 mi (23:31 / mi) +29m 20:18 / mi
ahr:79 max:101 shoes: Speedcross 5

Drove up to Lake Lagunitas parking and walked up to the our new favorite peninsula to have lunch and sit in the sun.

Walking 13:00 [2] 0.56 mi (23:13 / mi)
shoes: Speedcross 5

After sitting on the bench and reading (at Lake Lagunitas), walked back to the car.

Monday Dec 28, 2020 #

12 PM

Running (Easy distance) 44:04 [3] 3.85 mi (11:27 / mi) +50m 11:00 / mi
ahr:149 max:168 shoes: Speedcross 4

Around Bon Tempe Lake counterclockwise, using short cut to dam. Similar to but a little faster than Aug 3. Second fastest run around the lake (June 15, 2020's "full" lake run in 44:47 was about a minute faster).

Got there much later than I'd expected (waiting for gardeners to finish), but that was no problem - had a gel before starting. 48 degrees so wore a long sleeve top, but short sleeve would've been fine, too.

Took it nice and easy, felt quite strong over the last mile and a half.

1340 - take fork over little bridge towards Sky Oaks.
(313) 1653 - second crossing of Sky Oaks
(859) 2552 - start down to lakeshore from little power station
Note: short cut to dam via lakeshore
(41) 2633 - reach top of dam via lakeshore across spillway
(217) 2851 - end of dam
(508) 3359 - 1st bridge on the shady side
(249) 3648 - 2nd bridge on the shady side
(254) 3942 - 3rd bridge on the shady side
(422) 4404 - finish

[Easy distance]

Running warm up/down 6:00 [2] 0.37 mi (16:14 / mi)
shoes: Speedcross 4

Cool down

Sunday Dec 27, 2020 #

Note
(rest day)

For a change, an actual rest day.

Saturday Dec 26, 2020 #

Physical therapy 1:30:00 [3]

PT for left shoulder. Weekly accumulation.

9 AM

Running (Easy distance w/hills) 1:02:38 [3] 5.07 mi (12:21 / mi) +331m 10:16 / mi
ahr:145 max:169 shoes: Speedcross 4

Mt. Tam. Rather spectacular run from Lake Lag parking up to Eldridge Grade and then up past Indian Fire Rd. Only 36 minutes to get up; could have made it to Inspiration Pt, I would think. Estimate that there was about 3/4 of a mile to go (Jan 1: turned out to be a mile) and 400' of elevation.

Lots of great views along the way, and the road went through 7 or 8 redwood groves.

[Easy distance w/hills]

Friday Dec 25, 2020 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

11 AM

Walking 52:18 [2] 2.46 mi (21:16 / mi) +76m 19:23 / mi
ahr:78 max:108 shoes: Speedcross 5

Mt Tam. Trying to catch a break in the rain. Walked from the Lake Lagunitas Parking Lot up towards Eldridge Grade. But it started raining so we headed back before getting to the second Pilot Knob path, and went around Lake Lag (since that's more sheltered) on the way back. Rain really picked up in the last 5 minutes we were out.

Thursday Dec 24, 2020 #

Note
(rest day)

Rachel over for Christmas Eve paella lunch.

Wednesday Dec 23, 2020 #

Note
(rest day)

Busy with Christmas preparations.

Tuesday Dec 22, 2020 #

11 AM

Orienteering 41:50 [3] 3.14 km (13:20 / km) +136m 10:58 / km
ahr:132 max:170 shoes: Salomon Spikecross 5 GTX

Bon Tempe. Ran through some places I hadn't been before. Also went up quite a few hills, trying to get some climbing muscle development going.

[Orienteering training]

Running 6:01 [2] 0.32 mi (18:48 / mi)
ahr:115 max:134 shoes: Salomon Spikecross 5 GTX

Cool down. Nose bleed towards the end :(

Monday Dec 21, 2020 #

11 AM

Walking 14:29 [2] 0.44 mi (32:55 / mi) +4m 32:08 / mi
ahr:98 max:149 shoes: Speedcross 5

Stinson Beach. Surprisingly warm and comfortable in the sun on the beach. Walked S to the rocks.

Only used the gps on this part, but walked back and then out and back again; see next entry.

Walking 43:30 [2] 1.3 mi (33:28 / mi)
shoes: Speedcross 5

Stinson Beach. Walked back to the car, bought some sandwiches at the cafe, walked back almost to the rocks, ate, hung out, napped, walked back to the car. It was quite lovely.

Sunday Dec 20, 2020 #

11 AM

Walking 1:05:58 [2] 2.33 mi (28:19 / mi) +153m 23:31 / mi
ahr:80 max:129 shoes: Speedcross 5

San Anselmo. Walk with L up to the top of the open space at the top of Spring Grove, up to the end of Upper Toyon Rd. A lovely crisp day, good views out to the bay.

Legs felt good this morning, could have gone for a run, but we figured the parks would be too crowded on a Sunday with such nice weather.

[Hike]

Strength exercises 7:00 [4]

Just did the core ones: 100's, leg lifts, abductors, adductors. One set each.

[Strength exercises]

1 PM

Physical therapy 1:30:00 [3]

Been doing the three shoulder exercises quite regularly since Bon Tempe, sporadically before that. Takes about 7 minutes to do all three, and I do it at least twice a day, sometimes three, once even four. So, this represents the last week's worth.

Don't have good names for the three exercises, but they are:
1. Lift both arms overhead, holding a stick (I use a small roller) and pushing the left arm with the right arm.
2. Same stick, push the left arm to do external rotations.
3. Left arm behind back, use right arm to push my left hand upwards.

I do 25 reps for each of the first two, one minute plus for the third one.

[Physical therapy]

Saturday Dec 19, 2020 #

7 AM

Walking (Hike) 1:44:47 [3] 4.55 mi (23:02 / mi) +295m 19:10 / mi
ahr:92 max:118 shoes: Speedcross 5

Phoenix Lake, big Yolanda loop (i.e., up Shaver to Five Corners rather than up Hidden Meadow to Six Points). Got up around 6:30, took a hot tub, decided to get out to open space before the weekend crowds. Quick bite to eat, hiking out of Natalie Greene (got the next to last spot) a minute before 8:00 am. 36 degrees at the start, only a few degrees warmer when we finished, but considerably warmer at the higher elevations where the sun hit.

[Hike]

Friday Dec 18, 2020 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

12 PM

Walking 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Kayanos 24 White

Walk two blocks East on Greenfield, then up a block and back on Terrace.

Strength exercises 14:00 [3]

Had two previous sessions recently trying to ramp up on some non-running-day exercises. Did a smattering of the following:

Core: hundreds, leg lifts, abductors, adductors
Arms: curls, presses, low rows
Legs: one-legged squats, kettle bell squats, clam shells

[Strength exercises]

Thursday Dec 17, 2020 #

11 AM

Orienteering 32:40 [4] 2.47 mi (13:14 / mi) +60m 12:18 / mi
ahr:144 max:167 spiked:29/30c shoes: Salomon Spikecross 5 GTX

Bon Tempe. Re-run Brown course from Dec 5/6, using MapRunG on my Garmin watch for the first time. Didn't realize that at the Finish I have to click the watch to end the run even though I'd already heard the beep. So, time on my GPS track has an extra 40 secs at the end. The MapRun app, though, has the correct time.

Sunny, cool. A bit short on time, so no warm up, taking it pretty easy for the first three legs. Walked some of the uphills. Only non-spike was when I was 25 m off to the left on #19.

Feel confident I could get my time down under 30, maybe even under 28. I was not pushing it today.

RouteGadget

[Orienteering practice]

Running warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Salomon Spikecross 5 GTX

Cool down

Wednesday Dec 16, 2020 #

2 PM

Walking 40:00 [2] 1.0 mi (40:01 / mi)
shoes: Kayanos 24 White

Walk into San Anselmo with L, come back via Spring Grove (which is quite a big hill).

Tuesday Dec 15, 2020 #

Note
(rest day)

Monday Dec 14, 2020 #

10 AM

Running (Easy distance) 40:19 [3] 3.79 mi (10:38 / mi) +80m 9:59 / mi
ahr:150 max:165 shoes: Speedcross 4

Phoenix Lake. Second bridge run plus Allen and back, and a little extra. Chilly 49 degrees. Start at 1055 after 1.5 min jog through picnic area. L was very tired and just walked around the lake. Definitely feeling the pandemic blues, didn't have much energy. Felt better once I got up to the Hidden Meadow Trail, and picked it up some.

Start at Natalie Green parking (beginning of bridge).

Phoenix Lake dam*---------- 355 ---- 3037
----------------------------------- (558) --- (504)
Jct with trail around lake --- 954 ---- 2533
----------------------------------- (124) --- (119)
Phoenix Junction ----------- 1118 ---- 2414
----------------------------------- (519) --- (359)
Hidden Meadow Trail ------ 1637 --- 2015
----------------------------------- (154) --- (144)
Second bridge -------------------- 1831

Continuing clockwise around the lake:

442 Allen trail
415 "Finish" at "old" start (Lake Lag sign just past junction with bridge to dam)
TOTAL: 3935
44 Felt good, kept going around the dirt parking lot for a bit

"Old" 2.6 in 2642 ("old" start - Hidden Meadow - "old" start)

*Actually, Lake Lag sign just past junction with bridge to dam, aka "old" start

[Easy distance]

Running warm up/down 6:42 [2] 0.41 mi (16:20 / mi) +26m 13:42 / mi
ahr:134 max:155 shoes: Speedcross 4

Cool down

Saturday Dec 12, 2020 #

11 AM

Running (Easy distance) 40:34 [3] 3.72 mi (10:54 / mi) +192m 9:24 / mi
ahr:147 max:169 shoes: Speedcross 4

Phoenix Lake. Second bridge run plus Allen and back. After morning rain. Quite chilly, kept my windbreaker on for the first 6 minutes or so. Wanted to take it easy, and I did.

Lotta people out there, and with second wave of the virus in full swing, felt a bit uncomfortable.

Start at Natalie Green parking (beginning of bridge).

Phoenix Lake dam*---------- 356 ---- 3117
----------------------------------- (556) --- (519)
Jct with trail around lake --- 953 ---- 2558
----------------------------------- (128) --- (124)
Phoenix Junction ----------- 1120 ---- 2434
----------------------------------- (519) --- (402)
Hidden Meadow Trail ------ 1639 --- 2032
----------------------------------- (159) --- (153)
Second bridge -------------------- 1838

Continuing clockwise around the lake:

452 Allen trail
426 "Finish" at "old" start (Lake Lag sign just past junction with bridge to dam)

"Old" 2.6 in 2721 ("old" start - Hidden Meadow - "old" start)

*Actually, Lake Lag sign just past junction with bridge to dam, aka "old" start

[Easy distance]

Running 6:50 [2] 0.4 mi (17:05 / mi)
ahr:121 max:147 shoes: Speedcross 4

Cool down

Thursday Dec 10, 2020 #

11 AM

Orienteering 34:34 [4] *** 2.49 mi (13:53 / mi) +64m 12:52 / mi
ahr:144 max:166 spiked:30/30c shoes: Salomon Spikecross 5 GTX

Bon Tempe. Run this past weekend's Brown course in the reverse direction. Was intending to go for an easy run for about 40 mins, but there was nothing easy about it, and when I'd gotten through twenty of the 30 controls, was pretty tired, but had only fun for 20 mins, so walked the next leg and ran most of the remaining legs, walking on the hills.

[Orienteering Training]

Running 6:00 [2] 0.35 mi (17:09 / mi)
ahr:122 max:139 shoes: Salomon Spikecross 5 GTX

Cool down

Tuesday Dec 8, 2020 #

11 AM

Running (Easy distance) 39:04 [3] 3.55 mi (11:00 / mi) +53m 10:31 / mi
ahr:149 max:166 shoes: Speedcross 4

Tennessee Valley. Not much oomph. Breezy and chilly. Guess my legs were still pretty tired from the orienteering running I did on Sunday while the meet was going on.

[Easy distance]

Running 7:01 [2] 0.34 mi (20:39 / mi)
ahr:132 max:156 shoes: Speedcross 4

Cool down

Sunday Dec 6, 2020 #

9 AM

Orienteering 30:01 [3] 1.82 mi (16:31 / mi) +79m 14:34 / mi
ahr:144 max:175

Saturday Dec 5, 2020 #

8 AM

Orienteering 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Speedcross 5

Bon Tempe. Immediately prior to the event, hung the last four controls and went around to wake up all the ones that weren't on Red (Erin was scheduled to run the REd first and wake up all the controls), and woke up some of the harder to reach the punch ones on Red, too.

[Orienteering course setting]

Friday Dec 4, 2020 #

10 AM

Orienteering (Course setting) 2:40:00 [3] 3.5 mi (45:43 / mi)
shoes: Salomon Spikecross 5 GTX

Bon Tempe. Hung about 30 controls, mostly on stands that were put out on Wednesday. Put in three stands, too.

[Orienteering course setting]

3 PM

Orienteering 40:00 [3] 1.0 mi (40:01 / mi)
shoes: Salomon Spikecross 5 GTX

Bon Tempe. Waited until very late afternoon to hang nine controls that are visible from Sky Oaks or from a trail.

Also consulted with Bill Cusworth, who'd just done a test run on Red.

[Orienteering course setting]

Wednesday Dec 2, 2020 #

Orienteering (Course setting) 2:00:00 [2]
shoes: Speedcross 5

Bon Tempe. Placed 27 control stands.

Tuesday Dec 1, 2020 #

10 AM

Running (Easy distance) 39:21 [3] 3.73 mi (10:33 / mi) +202m 9:02 / mi
ahr:146 max:170 shoes: Speedcross 4

Phoenix Lake.

[Easy distance]

Running warm up/down 6:01 [2] 0.41 mi (14:40 / mi)
ahr:125 max:152 shoes: Speedcross 4

Cool down, mostly on the dam.

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