Training Log Archive: DWildfogelIn the 7 days ending Feb 1, 2014:
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Saturday Feb 1, 2014 #
8 AM
Running (Threshold intervals) 50:00 [4] 5.0 mi (10:00 / mi)
shoes: Kayano 19's
Los Gatos HS track. 38 degrees at the start. Did surprisingly well given the temperature, the early hour, and the fact that I hadn't done any kind of workout like this in quite some time. Checked log later: all my threshold interval workouts over the last 3 years have been remarkably similar to this one.
Warmup: 1.8 miles clockwise in lane 8 in 18 mins, reaching sub-8 min pace on the last lap
3X1000m: 449 (1:15 jog), 445 (:59), 442 - avg pace: 7:26/mile
Cool down: 2 min slow jog, 1:30 walk, then on soccer field: 1 mile in 11:32
Warmup: 1.8 miles clockwise in lane 8 in 18 mins, reaching sub-8 min pace on the last lap
3X1000m: 449 (1:15 jog), 445 (:59), 442 - avg pace: 7:26/mile
Cool down: 2 min slow jog, 1:30 walk, then on soccer field: 1 mile in 11:32
Friday Jan 31, 2014 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
5 PM
Walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Kayano 19's
Out on Skyline into the fresh air. Been working on the Boggs A-meet page all day. Both knees are still feeling rather creaky.
Strength exercises 35:00 [4]
Theraband, weights, pilates mat, adductors, hips. A little light on the last two so as not to make my legs overly sore. Trying hard on the mat exercises to engage my core and not use my quads. Pushed on the upper body exercises, though the theraband and my dumbbell are no longer a match for what I'm using at the JCC.
Thursday Jan 30, 2014 #
10 AM
Running (Easy distance) 1:00:59 [3] 5.75 mi (10:36 / mi) +235m 9:25 / mi
shoes: Kayano 19's
Skyline. Chilly compared to what it's been. Knees feel creaky, but otherwise the day of rest did my legs good. Uphills are a struggle, though.
Usual 5.66 in 1:00:07 with one loopback of :52.
---------------135(1142)1317(443)1800(706)2506(637)3143
6007(116)5849(1116)4735(401)4334(538)3756(613)
Garmin gets 5.46, a bit above 5% short.
Usual 5.66 in 1:00:07 with one loopback of :52.
---------------135(1142)1317(443)1800(706)2506(637)3143
6007(116)5849(1116)4735(401)4334(538)3756(613)
Garmin gets 5.46, a bit above 5% short.
Running warm up/down 6:30 [2] 0.35 mi (18:35 / mi)
shoes: Kayano 19's
Cool down
Wednesday Jan 29, 2014 #
Note
(rest day)
Had planned to run today, and felt like running, but my legs were telling me otherwise. I've been dragging since the Morgan Territory meet, but have still but in a lot of work. Decided that a day off might refresh me a bit. Did do an extra stretching session in the afternoon.
Tuesday Jan 28, 2014 #
11 AM
Basketball 10:00 [2]
JCC. Figured I'd try this as a warm up instead of after all the strength exercises. Drove to the basket several times, including a couple of court-length sorties (at half-speed). Even jumped a little on a few jump shots.
Strength exercises 40:00 [4]
Full slate. Continue to move to higher weights.
Monday Jan 27, 2014 #
9 AM
Running (Easy distance plus) 29:59 [3] 3.0 mi (10:00 / mi)
shoes: Kayano 19's
Berkeley. Condornices Park, off Euclid. First explored some dirt trails in the upper part of the park, finally settled on laps around the baseball field. 0.2 mi/lap. Last 10 laps in 17:31, feeling pretty good, but had to keep it flat because climbing muscles pretty sore. Splits for two laps at a time:
349, 337, 327, 321, 317.
349, 337, 327, 321, 317.
Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Kayano 19's
Cool down
Sunday Jan 26, 2014 #
11 AM
Walking 2:50:00 [3] 6.3 mi (26:59 / mi) +400m 22:32 / mi
Berkeley Hills. George gave me a portion of the street map of the Berkeley Hills. Another day in the low 70's!
Part 1. Started from the Guerilla Cafe, which happened to be near the start of the GetLost event. Wound our way up to Tilden park, through the park a bit, then down to Goat Rock. 4.6 mi, 300m climb, 2 hrs, 10 mins.
Part 2. After sitting atop Goat Rock for a while, contoured over to Saul's Deli on Shattuck for lunch. 1 mi, 20m climb, 20 mins.
Part 3. Climbed up Vine to our VRBO rental on Euclid, near the Rose Garden. 0.75 mi, 80m climb, 20 mins.
Part 1. Started from the Guerilla Cafe, which happened to be near the start of the GetLost event. Wound our way up to Tilden park, through the park a bit, then down to Goat Rock. 4.6 mi, 300m climb, 2 hrs, 10 mins.
Part 2. After sitting atop Goat Rock for a while, contoured over to Saul's Deli on Shattuck for lunch. 1 mi, 20m climb, 20 mins.
Part 3. Climbed up Vine to our VRBO rental on Euclid, near the Rose Garden. 0.75 mi, 80m climb, 20 mins.