Training Log Archive: DWildfogel

Los Gatos Creek Trail. 46 and sunny at the start, maybe 10 degrees warmer at the end. Started behind Mark, Louise and with Norma. Mark was running only 4 and went out maybe a bit faster than I'd planned. I had to pee real bad, so around the mile mark I got ahead and ran even faster to get to the first rest room in Vasona (took less than a minute altogether) and then had to catch back up. Ran the last 2.7 miles on my own.

GPS says 7.41, mile posts on trail say 7.53. You can see on the map that the GPS route cuts off corners, so I'll go with the latter distance.

This appears to have been my longest run since Feb 10, 2013, which seems odd since I've had a pretty healthy year.

Start --------- 4725 (at the overpass behind Calif Cafe)
-----------------(109)
2.0-----115 - 4616
--------(454) - (455)
2.5-----609 - 4121
--------(439) - (501)
3.0----1048 - 3620
--------(441) - (503)
3.5---1529 - 3117
------- (443) - (456)
4.0 - 2012 - 2621
--------(212) - (208)
dam - 2224 - 2413
-------- (54) - (55)
turnaround 2318

Continuing south:

---------- (46)
Mill --- 4811 - 7310 -- end of dirt path
-------- (304) - (242)
1.5 --- 5117 - 7028
-------- (502) - (426)
1.0 --- 5619 - 6602
-------- (505) - (438)
0.5 ------- 6124

Cool down

The usual weekly accumulation of morning stretching.

JCC. Kind of an off day shooting-wise, but felt good to move around. I've definitely increased my range of motion in a variety of ways by virtue of these basketball sessions.

JCC. Bar exercises: 4-5-13. Didn't too much core, but did do 3 sets for most of the upper body exercises, and used some higher weights.

Front of house. Threshold intervals: 3 avg 446 [avg 116 jog in betw].

Legs seemed to feel pretty good last couple of days, so was a little surprised when I felt sluggish on the first lap. But stuck with the plan, and wound up exceeding my goal (averaging 450 for the last 3 laps). The 441 was actually a little too fast, getting me beyond threshold pace into some O2 debt, so took a little extra time before starting the last one.

621, 540, 513, 452 [109], 441[123], 444

Cool down:
344 jog 0.2 mi
106 walk/tretch
626 jog 0.5 mi

JCC. Pretty good around the basket, pretty bad on medium range shots. But felt good moving around.

JCC. Bar exercises: 3-5-12. Last two are season's bests; clearly wasn't ready for pull-ups.

Upper body/core: A bit short on time plus hadn't done these for a while, so kept it to two sets each for the upper body exercises, and about half the pilates mat exercises.

Skyline, to Black and back. Stayed behind Louise, running very easily, except I struggled on the hills, mostly because my shins hurt then. Overall, though, a pretty easy run.


++++++++++++++++++ | ------ (1234) -------- |
---------------133(1151)1325(502)1827(732)2559(657)3257
6323(120)6202(1213)4948(413)4535(609)3926(629)
++++++++++++++++++ | ------ (1022) -------- |

Ran at 3pm; had to postpone morning run due to a variety of things that needed to be taken care of.

Cool down

Modest paced walk on Skyline to Four Winds and back. Still sunny and warm even late in the afternoon.

About two-thirds of upper body and pilates mat; one set of hip exercises.