Training Log Archive: DWildfogelIn the 7 days ending Nov 7, 2015:
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Saturday Nov 7, 2015 #
9 AM
Running (Long distance) 1:24:40 [3] 7.44 mi (11:23 / mi) +199m 10:30 / mi
shoes: Salomon SC 3 blue
Kortum Trail, Sonoma Coast St Beach. Clear, sunny, chilly, though once over the first hill wish I had a short sleeve shirt on. Ran the whole thing: over the big hill coming and going, all the way to Wright's Beach Road. Couple of loopbacks early, then mostly by myself. Not pushing it, just trying to get in the distance.
[Long distance]
[Long distance]
12 PM
Walking 25:00 [2] 1.0 mi (25:00 / mi)
Goat Rock St Beach. Walk out to see the seals and back.
Friday Nov 6, 2015 #
Stretching 2:30:00 [1]
The usual weekly accumulation of morning stretching and strength exercises. I've added a good many exercises to my routing over the last several months, and saw this week that it actually takes about 25 minutes for the whole session. So, 2.5 hours is still a bit less than I actually do (and intensity is probably a 2 rather than a 1), but going forward I'll use 2.5 hours to represent a full 7-day set of the whole routine and subtract from that if I miss some.
2 PM
Walking 25:00 [2] 1.0 mi (25:00 / mi)
Stinson Beach. Leisurely walk with tide out. Gorgeous day. After lunch at Greens, on the way to the cabin.
Thursday Nov 5, 2015 #
12 PM
Strength exercises 50:00 [4]
Full workout with theraband, weights, bosu, squeeze ball and mat. Pretty much at full weight and reps for all the exercises.
[Strength]
[Strength]
4 PM
Orienteering (Forest running) 32:48 [3] 2.7 mi (12:09 / mi)
shoes: Salomon SC 3 blue
Local terrain. Running in terrain is a great workout, and very tough.
825 - warm up mostly on Skyline (3xshort loop)
Then continue with 5 x (1 x round-the-house plus 2 x woods loop):
515, 503, 457, 441, 426
**Think I'm better off doing this in O-shoes; probably a good use for my old Integrators.
825 - warm up mostly on Skyline (3xshort loop)
Then continue with 5 x (1 x round-the-house plus 2 x woods loop):
515, 503, 457, 441, 426
**Think I'm better off doing this in O-shoes; probably a good use for my old Integrators.
Running 8:30 [2] 0.5 mi (17:00 / mi)
shoes: Salomon SC 3 blue
Cool down.
Wednesday Nov 4, 2015 #
11 AM
Running (Easy dist / hills) 56:37 [3] 5.48 mi (10:20 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. 49 degrees, windy, sunny at the start. Usually that sort of chill gets my motor running, but the splits for the first two miles were pretty slow, partly because I stayed with Louise. I was OK with that since I was planning to go half a mile up the hill after the end of the lake, something I hadn't done in two months. Charged up the hill, then felt quite strong on the way back, much stronger than in the last three months.
Two loop backs, one (314) at the end of the lake with two miles to go, one (126) at "fern creek" with one mile to go.
511(554)1105(519)1624(509)2133
(717)2850 --- up to three trees
(424)3314 --- down
(437)(415)(534)(416)5637
Usual 4.0: 4016
Extra mile: 1141
Loopbacks: 440
Two loop backs, one (314) at the end of the lake with two miles to go, one (126) at "fern creek" with one mile to go.
511(554)1105(519)1624(509)2133
(717)2850 --- up to three trees
(424)3314 --- down
(437)(415)(534)(416)5637
Usual 4.0: 4016
Extra mile: 1141
Loopbacks: 440
Running warm up/down 5:30 [2] 0.4 mi (13:45 / mi)
shoes: Salomon SC 3 blue
Cool down.
Tuesday Nov 3, 2015 #
5 PM
Strength exercises 45:00 [4]
Oracle gym. Machines, core, weights, hips, bosu. 6 bar dips. Pushed them all. Pretty intense.
Neck is a little sore from Sunday's workout but shoulder is good.
[Strength]
Neck is a little sore from Sunday's workout but shoulder is good.
[Strength]
Basketball 5:00 [2]
Monday Nov 2, 2015 #
11 AM
Running (Easy distance) 41:10 [3] 4.0 mi (10:18 / mi)
shoes: Salomon SC 3 blue
Front of house. Rained heavily last night and this morning, but the radar map showed a break was coming, so got out on wet ground but no rain. Sun even came out for a bit at the end.
Legs a bit creaky but surprisingly ok given the long hike yesterday. Had to push to get up to the speed of the last few laps (effort was more like "easy distance plus" or even "threshold"), but at least I was able to go that fast.
637, 608, 551, 544, 522, 521, 506
Legs a bit creaky but surprisingly ok given the long hike yesterday. Had to push to get up to the speed of the last few laps (effort was more like "easy distance plus" or even "threshold"), but at least I was able to go that fast.
637, 608, 551, 544, 522, 521, 506
Running warm up/down 8:40 [2] 0.5 mi (17:20 / mi)
shoes: Salomon SC 3 blue
A bit extra on the cool down.
Sunday Nov 1, 2015 #
7 AM
Strength exercises 40:00 [4]
What to do with the extra hour from setting the clocks back? Exercise! After all the usual stretching and strength exercises, did a theraband-weights-core-hips session, pushing it pretty well.
[Strength]
[Strength]
10 AM
Walking 2:16:24 [3] 6.03 mi (22:37 / mi) +410m 18:41 / mi
shoes: Salomon SC 3 blue
Windy Hill. After decades of hearing about this hike, finally did it. Up to the Windy Hill summit, down Spring Ridge Trail (a fire road, really), up Hamms Gulch Trail. The latter was much prettier. Rigorous hike, but didn't push it.