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Training Log Archive: DWildfogel

In the 7 days ending Mar 12, 2016:

activity # timemileskm+m
  Stretching1 2:30:00
  Running2 1:09:32 5.5(12:39) 8.85(7:51) 60
  Walking1 30:00 1.5(20:00) 2.41(12:26)
  Orienteering1 10:15 0.99(10:19) 1.6(6:24) 107 /9c77%
  Total4 4:19:47 7.99 12.86 707 /9c77%

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Saturday Mar 12, 2016 #

(rest day)

Was actually antsy to get some exercise, a good sign. But even if I'd been more tempted, it was pouring outside.

Friday Mar 11, 2016 #

Stretching 2:30:00 [2]

The usual weekly accumulation of morning stretching and strength exercises.

(rest day)

Thursday Mar 10, 2016 #

11 AM

Running (Easy distance) 32:12 [3] 3.0 mi (10:44 / mi)
shoes: Salomon SC 3 blue

Lake Ranch Reservoir. Low 50's, not raining, but kind of raw and wet. Just wanted to take it easy, burn some calories, elevate my heart rate for a half hour and still allow my legs to recover a bit more from Tuesday's workout, so as to be ready for a snappier run at Oyster Bay on Sunday (weather permitting). And I did just that.


[Easy distance]

Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Salomon SC 3 blue

Cool down.

Wednesday Mar 9, 2016 #

(rest day)

Actually was a rest day, for a change (as opposed to a busy with no exercise).

Tuesday Mar 8, 2016 #


Up late communicating with lots of people about the start procedure for the Champs as well as other matters. Way too hyped up, slept only two hours. Now I really must let go.

11 AM

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi) +60m 12:39 / mi
shoes: Yellow Falcons

Calero. Jog out to the start of the training exercise I created for myself.

Orienteering 10:15 [5] ** 1.6 km (6:24 / km) +10m 6:13 / km
spiked:7/9c shoes: Yellow Falcons

Calero. Lovely sunny day, though the ground is very wet. Took a nap in the car (after a very poor night's sleep) before heading out. Love to be out here with the hills so green.

Several days ago figured I had time for one more good physical training before the Champs, and didn't take long to figure out it should be speed work. Then had the idea to do threshold intervals but in terrain, so made myself a short, flatish course at Calero: 1.4km, 10m climb, 9 controls. Idea was to run hard, faster than I would in a Middle course, not worrying too much about navigating, and take 1 min breaks every few minutes. I was in fact able to hit the first 5 controls, but didn't spot #6 or #7, though I must've passed close by. While taking one of the little breaks in the vicinity of #7, relocated by some features below, and then nailed 8 and 9. Grass was getting long and was wet, which made running it tiring. Very fine workout and an enjoyable adventure.

Interval times, with rests in brackets:

235 [103] --- at #3 - 493m, so almost exactly 8 min/mile pace
320 [101] --- between 5 and 6 - about 390m; slowed by climbing
129 [104] --- couldn't sustain this one nearly as long as the first two
52 [107] --- got into O2 debt, wasn't sure where I was, but relocated
121 [43] --- again couldn't sustain very long, stopped short of #9
38 -- ran the last little bit at a somewhat slower pace

Total time of 15:15, with 5 minutes of rest. Pace for the runs averaged 7 mins/km (straight line), which is certainly faster than I can run a Middle course.

Much tougher running in terrain than on a trail! Usually I can do three or four threshold intervals on a trail of about 4.5 mins each. Clearly couldn't sustain that here. All the more reason to run more often in terrain!

The grass wasn't as bad as Day 2 at the J.Grant A-meet last April, but in some places it was nearly so. Sure hope that's not the case at Morgan Territory in ten days, but it certainly could be.

[Orienteering training] [Threshold intervals]

Running warm up/down 17:20 [3] 1.2 mi (14:27 / mi)
shoes: Yellow Falcons

Calero. Cool down. After walking for 6 minutes, jogged through some parts of Calero I don't think I've ever been through.

Monday Mar 7, 2016 #


Usually I'd be really eager to run after two days off, but body and legs are feeling tired, weather is still iffy (but, really, nothing that should stop me from running), so don't go out. Knees feeling really creaky. Tomorrow morning is supposed to be sunny, so planning to go out to Calero and do a little training exercise I designed.

Been spending a lot of time on various aspects of the planning for the US Champs. It's grabbed hold of me and is wearing me out. Gotta start letting go.

5 PM

Walking 30:00 [2] 1.5 mi (20:00 / mi)
shoes: Kayano 16 White

Walk on Skyline with L to where the big downed tree was, beyond the first of the S-curves before Four Winds.

Sunday Mar 6, 2016 #

(rest day)

High winds overnight, major trees down, power and phone lines dragged with them. Mud slides and downed trees blocking roads. By early afternoon, there was a break in the weather and we heard that Bear Creek Rd was open, so dashed into LG for showers at the JCC and to get some needed supplies.

Miraculously, the power came back around 7:30pm.

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