Training Log Archive: DWildfogelIn the 7 days ending Nov 9, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Nov 9, 2013 #
11 AM
Orienteering race 26:01 [4] *** 2.0 km (13:01 / km) +150m 9:28 / km
spiked:9/9c shoes: Integrators Orange
Pacheco Pass. A-meet Middle. Taking it easy. Navigation was very easy at that speed.
Running warm up/down 25:00 [2] 1.7 mi (14:42 / mi)
Warm up. Had to hustle to make my start time - actually jogged straight to the final start line.
Friday Nov 8, 2013 #
Note
(rest day)
Charlie D drives down from Santa Rosa for dinner. Tomorrow we drive out to Pacheco.
Thursday Nov 7, 2013 #
9 AM
Walking 20:00 [2] 1.1 mi (18:11 / mi)
shoes: Kayano 19's
Lake Ranch Reservoir. 9:30am. Todd and Louise do the usual 4 mile run, but I'm just loosening up. Bring an old Pacheco map and plan routes while walking.
Tuesday I felt a twinge in my right quad, just like the one I felt in Golden Gate park 6 weeks ago. There's still soreness there today.
Tuesday I felt a twinge in my right quad, just like the one I felt in Golden Gate park 6 weeks ago. There's still soreness there today.
Running (Easy distance) 11:44 [3] 1.1 mi (10:40 / mi)
shoes: Kayano 19's
Continue map reading as I jog a bit past the half-mile mark and back. Did the last half in 448, running easily, slowed down a little by map reading.
Wednesday Nov 6, 2013 #
5 PM
Strength exercises 20:00 [4]
Two-thirds of the Theraband exercises, half the weights, one-third of Pilates mat and hips.
Tuesday Nov 5, 2013 #
9 AM
Running 18:07 [3] 1.71 mi (10:36 / mi)
shoes: Kayano 19's
Front of house. Windy and chilly. Rather sleepy after a rough night. Dragging on the run. Only planned to do a warm up, and I managed that.
633, 603, 530
633, 603, 530
Running warm up/down 3:30 [2] 0.2 mi (17:30 / mi)
shoes: Kayano 19's
Cool down
Monday Nov 4, 2013 #
5 PM
Strength exercises 30:00 [4]
Two-thirds of the theraband exercises, half the pilates mat exercises, a third of the hip exercises, and some light weights.
Sunday Nov 3, 2013 #
10 AM
Running (Easy distance) 41:29 [3] 4.0 mi (10:22 / mi)
shoes: Kayano 19's
Front of house. Trying to take it easy; succeeded in going slowly, but still wasn't that easy. No trouble at all cardiovascularly; legs just don't want to go.
630, 609, 605, 600, 547, 538, 519
630, 609, 605, 600, 547, 538, 519
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 19's
Cool down