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Training Log Archive: DWildfogel

In the 7 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Stretching	2	2:15:00
Running	3	1:39:35	8.63	(11:32)	13.89	(7:10)	100
Strength exercises	3	1:15:00
Orienteering	1	1:05:19	2.36	(27:41)	3.8	(17:12)	159
Walking	2	25:45	1.31	(19:39)	2.11	(12:13)
Basketball	1	6:00
Total	8	6:46:39	12.3		19.8		259

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Friday Oct 30, 2015 #

Stretching 2:00:00 [1]

The usual weekly accumulation of morning stretching and strength exercises.

3 PM

Orienteering 1:05:19 [3] 2.36 mi (27:41 / mi) +159m 22:53 / mi
shoes: Yellow Falcons

Big Basin. Steve Tarry was visiting from NH, so took him for a unique-to-the-Bay-Area experience. Ran (well, a lot of walking, some jogging) a course I'd worked out on the computer with the aim of making it somewhat runnable (barely) and with well defined features for control points (some worked, some didn't).

C • Big Basin 4

Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi) +100m 12:20 / mi
shoes: Yellow Falcons

Some jogging, some walking, almost all on roads and trails.

4 PM

Walking 10:45 [2] 0.51 mi (21:03 / mi)
shoes: Yellow Falcons

Cool down. A little jogging, mostly walking, all downhill.

Thursday Oct 29, 2015 #

11 AM

Strength exercises 40:00 [4]

Theraband, core, weights, hips. Pushed a bit today. Full sets and reps with the Theraband, nearly so with the weights. Didn't do my core exercises this morning, so added those in as well. Hadn't done hip exercises in ages, so not quite full sets with those.

Wednesday Oct 28, 2015 #

4 PM

Running (Easy distance) 36:12 [3] 3.43 mi (10:33 / mi)
shoes: Kayano 20 Blue

Front of house. Didn't run in the morning partly because of some showers, partly because L had an appt and thought she might want to run later. Thought my legs felt decent, even thought about doing an interval workout. But when I got out there and tried to run, it felt like I had a rubber band around my thighs: nothing hurt, but I just couldn't get my stride to open up. Even tried to push a little, but never really got going. Didn't know whether to stop of push through, made it to 6 laps. Guess I'm still feeling the consequences of Saturday's effort.

634, 608, 605, 559, 552, 533

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue

Cool down.

Tuesday Oct 27, 2015 #

5 PM

Basketball 6:00 [2]

JCCLG. Usually the gym is empty when I shoot baskets, but there were 6 rather tall youngsters sitting against the wall when I went there, apparently having just finished a 3 on 3 game. Felt a little self-conscious with them watching. Made my first ten shots :-)

C • Hot 4

Strength exercises 25:00 [4]

All the weight exercises, core exercises, and even some bar. Getting closer to full weight and sets.

Monday Oct 26, 2015 #

10 AM

Running (Easy distance) 42:23 [3] 4.0 mi (10:36 / mi)
shoes: Kayano 20 Blue

Lake Ranch Reservoir. Felt decent for the first two miles. Outside of both quads started aching with 1.5 miles to go, eased off some the last mile.

--------------- 505(539)1044(459)1544(459)2043
4223(522)3701(637)3023(449)2534(451)

Running warm up/down 5:00 [2] 0.35 mi (14:18 / mi)
shoes: Kayano 20 Blue

Cool down

Sunday Oct 25, 2015 #

Note

Although residual signs of my cold are still quite evident, I feel much better and the cold is no longer interfering with any exercise, so I'm taking myself off the sick list.

5 PM

Walking 15:00 [2] 0.8 mi (18:45 / mi)

Loosening up my surprisingly not-very-sore legs.

Stretching 15:00 [1]

Extra stretching to try to ward off soreness.

Strength exercises 10:00 [4]

Core and weights, 2 sets each, light weight/low reps.

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