Training Log Archive: DWildfogel

Phoenix Lake, Ross, CA. Up to dam, clockwise around the lake (slow going because that trail is rocky and has stairs here and there), Shaver Grade, Hidden Meadow Trail to 6 Points, Yolanda Trail back to Phoenix Lake. Stopped running at that point, intending to cool down on the trail down from the east side of the dam, but that trail was too rocky for much jogging, so mostly walked. The run was pretty easy easy for me because L was going rather slowly and I didn't want to get too far ahead (though I did loop back many times).

43 degrees in the parking lot at the beginning, but quite warm by the time we finished. Thought this was a really fun place to run. Next time in this area, I'd like to run from Deer Park up to Bon Tempe Lake.

The last two segments were the cool down: .33 in 8:21. So the run, according to the gps, was 5.03 in 11155. Given the usual under-reporting by the watch, I'm guessing that the run was about 5.4 (and would have been about 5.2 - which is what the trail guide book I have would put it at - without the loop backs).

The usual weekly accumulation of morning stretching.

Deer Park, Fairfax, CA. Hike up to 6 Points via the ridge trail, then down through the canyon.

Forgot to stop the Garmin after the walk. Didn't stop it until we'd driven back nearly to our rental.

Bon Tempe Lake. Hike around the lake, though start by going up the ridge trail.

Two sets of all the upper body exercises.

Skyline Hill. Added a 4th lap after the warmup as part of the workout, and that felt good. The first hill rep was really tough, could've stopped there, but did a second one at a more modest pace - and pleased that the last third was just as fast as the first rep. Very good workout.

4 front-of-house loops: 623, 538, 515, 442 (Tot: 2158)
[523 jog] 500 (310 end of wall)
[522] 516 (325)

Quite similar to last time I did this (except for the extra, fast last front-of-house loop) - which, alas, was almost a year ago - and only did it one other time in that last 2.5 years. Gotta do it more.

Cool down: 4 min walk/jog, then 1 min walk/stretch.

More cool down: Jog 3 short loops on Skyline.

Dinner in SF with Rachel after Bruce's staff meeting at Oracle. Tree guys continue to open up our view - pretty spectacular!

Local terrain. Tree guys opened up our view today; consequently, didn't run until 4:30. Woods were dry (wet and slippery last time) but more deadfall.

This is a great workout - gotta do it more often.

GPS got 2.75/44. The graph shows a good deal more climb. Added 10% to the distance.

1020 -- 4 x short loop on Skyline
1233 -- around the pool, down the hill to the edge of our property above MacKenzie's road, along the edge to the far NE corner of our property, on Mackenzie's road, over his eastern grassy knoll, down towards Bear Creek Redwoods (track suggests I was only 100m away), back more or less the same way, but take spur up to Thompson, up to pool, and a few laps in the front yard to catch my breath.
1006 -- two "laps": 1 x around the house followed by 2 x loop in woods between house and Skyline.
456 -- third lap
438 -- fourth lap

See 12-3-14 for previous similar workout. Also some listed under "terrain running".

Cool down on Skyline short loop.