Training Log Archive: DWildfogelIn the 7 days ending May 28, 2016:
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Saturday May 28, 2016 #
4 PM
Walking 52:00 [2]
shoes: Kayano 16 White
Monte Rio. Casual walk with L halfway around the Northwood Golf course and back. Pretty warm.
Friday May 27, 2016 #
Stretching 2:15:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
11 AM
Running (Easy distance) 59:19 [3] 4.8 mi (12:21 / mi)
(injured) shoes: Salomon SC 3 Bl/Bl
Kortum Trail, Sonoma Coast State Beach. Walked all the down hills, and took several other short walking breaks. Ran very easily. Kept catching up to L after the walking, then staying at her pace. She went across Furlong Gulch but I turned back at the edge; after a bathroom break at Shell Beach, headed S again to meet her, then back with her to Shell Beach (1200). Glutes started feeling very tired on way back to Sunset Rocks, so stopped running before the last bridge.
A few splits:
From start to top of hill: 336
Sunset Rocks to Shell Beach: 1515
Shell Beach to edge of Furlong Gulch: 645
[Easy distance]
A few splits:
From start to top of hill: 336
Sunset Rocks to Shell Beach: 1515
Shell Beach to edge of Furlong Gulch: 645
[Easy distance]
Walking warm up/down 21:12 [2] 1.1 mi (19:17 / mi)
shoes: Salomon SC 3 Bl/Bl
Walked back to Sunset Rocks (811) the over the big hill back to the trail head (1301).
Thursday May 26, 2016 #
Note
(rest day)
Had intended to leave for the cabin after I had my implant checked at the dentist, but things went quite awry and we didn't leave until dinner time.
Wednesday May 25, 2016 #
12 PM
Running (Easy distance) 44:14 [3] 4.0 mi (11:04 / mi)
(injured) shoes: Kayano 20 Blue
Front of house. Run at modest pace (overall, about 10:40/mile), walking twice each lap, on the two downhills culminating at Kathy's driveway. Total walking time per lap was about 45 secs for 0.5 miles, totaling .35 miles in 5:18. The running part was 3.65 miles in 38:56.
7 x loop: 645, 629, 629, 619, 612. 608, 553
Knee held up fine, though it clearly does not feel like the other knee. Running felt easy, but feel out of shape. Still, reasonably encouraged.
[Easy distance]
7 x loop: 645, 629, 629, 619, 612. 608, 553
Knee held up fine, though it clearly does not feel like the other knee. Running felt easy, but feel out of shape. Still, reasonably encouraged.
[Easy distance]
Running warm up/down 5:40 [2] 0.3 mi (18:53 / mi)
shoes: Kayano 20 Blue
Cool down.
Tuesday May 24, 2016 #
11 AM
Physical therapy 1:00:00 [4]
At Kevin's. Even more progress on engaging my glutes and not my hamstrings.
Orienteering (Mapping) 15:00 [1]
After Kevin's spent a little time checking out the NE corner of De Anza Park. I was equipment with my budding map, which so far includes the sidewalk around the perimeter of the park, the softball field and fence, and the basketball court.
6 PM
Strength exercises 40:00 [4]
Started by jogging up the driveway 5 times. Then the usual exercises: theraband interlieaved with core, adductors, weights. Pushed hard.
[Strength exercises]
[Strength exercises]
Monday May 23, 2016 #
3 PM
Orienteering (Course setting) 2:18:40 [3] 5.0 mi (27:45 / mi) +224m 24:21 / mi
shoes: Salomon SC 3 Bl/Bl
Huddart Park. Checking out control sites for a score O for my work group. Lots of stopping to make notes and take photos. Jogged 1 to 3 mins several times on the mild uphills on the trail on the W side of the map. That felt good.
Sunday May 22, 2016 #
Note
(injured)
Knee is clearly improved today, but it doesn't seem ready for running. Will probably wait until at least Wed to try running again, and I will make it more like Wed's run than like Fri's. I see Kevin on Tues, so I can consult with him. Tomorrow, I will need to walk around Huddart for 1.5 - 2 hours in order to prepare for taking my work group orienteering in a few weeks. Hope that won't be too stressful on my knee.
5 PM
Strength exercises 40:00 [4]
Theraband interleaved with core, adductors, weights, 6 bar dips. Pushed the weights.
[Strength exercises]
[Strength exercises]
Physical therapy 25:00 [4]
Full set of scissors with 40 sec holds, 20 sec rests. Less than full amounts of the other exercises.