Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Stretching2 2:37:00
  Running4 2:34:56 13.63(11:22) 21.94(7:04)
  Qigong1 1:00:00
  Physical therapy2 53:00
  Walking1 41:00 1.8(22:47) 2.9(14:09)
  Strength exercises3 28:00
  Basketball1 5:00
  Total10 8:18:56 15.43 24.84

» now

Saturday Oct 8, 2016 #

9 AM

Qigong 1:00:00 [2]

Marcy's class in Los Gatos. Had only taken this class once before, many months ago. Going to try to take it with some regularity over the next few months.

2 PM

Strength exercises 12:00 [4]

JCCLG. Upper body only. A little bit of each of the exercises.

Friday Oct 7, 2016 #

Stretching 2:30:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance. Full week of doing everything, though still working back up on pushups (in the high 50's now) as my left chest is still not completely healed from the fall at Pound Ridge.

11 AM

Stretching 7:00 [1]

Extra warm-up for my knees; details below.

Running (Easy distance) 30:24 [3] 2.5 mi (12:10 / mi)
shoes: Kayano 20 Blue

Skyline, to Gist and back. Run with L at her pace.


Warm and windy, but I woke up with a chill this morning and couldn't seem to get rid of it.

Warm up: Kevin (my PT guy) said I should try 10 mins on a stationary bike before running to get the sinovial(?) fluid going in my knees. My bike's lowest setting requires some effort, so only managed 3 minutes on it; then did several minutes of walking around while high stepping.

Ran more today than I normally would two days before an orienteering meet, but I'm looking at Sunday at Tilden only as training, so I want to train through. On the other hand, could be another two months before I orienteer again, so didn't want to over do it today, either.

[Easy distance]

Running warm up/down 3:40 [2] 0.2 mi (18:20 / mi)
shoes: Kayano 20 Blue

Cool down.

Thursday Oct 6, 2016 #

10 AM

Physical therapy 30:00 [4]

At Kevin's. After half an hour of "hands on" work by Kevin, a half hour of rigorous exercises.

Basketball 5:00 [2]

JCCLG. Drove over from physical therapy. Hadn't touched the basketball in a while, so just shot around for a few minutes.

Physical therapy 15:00 [4]

JCCLG. Hadn't been here in a while. Did a little bit of all of the exercises.

Wednesday Oct 5, 2016 #

11 AM

Running (Easy distance) 1:04:22 [3] 5.66 mi (11:22 / mi)
shoes: Kayano 20 Blue

Skyline to Black and back. Sunny, chilly. Try to go very easy, probably should've been even easier in the beginning. Knees ached at first; left one felt fine after ten minutes, right one took longer. Hamstring struggled on the uphills, so took the hills even more slowly on the way back.

Hadn't done this run in 7 months (and back in March, did it very quickly).

++++++++++++++++++ | ------ (1235) ------- |
++++++++++++++++++ | ------ (1024) ------- |

Very slow three minute cool down (not logged). Breathing almost normally by then.

[Easy distance]

Tuesday Oct 4, 2016 #

5 PM

Running (Easy distance minus) 9:00 [3] 0.8 mi (11:15 / mi)
shoes: Kayano 20 Blue

Oracle. After staff meeting and then a nap, go for a short jog on the grass of Marine View Park. Then stretch at the Oracle gym.

Monday Oct 3, 2016 #

11 AM

Walking 41:00 [2] 1.8 mi (22:47 / mi)
shoes: Kayano 16 White

Skyline to 4 Winds and back, with L. Cloudy and cool.

Strength exercises 10:00 [4]

Theraband interleaved with core. Two sets of everything, 2/3 reps.

3 PM

Physical therapy 8:00 [4]

At home, trying to ramp up on these. Did 6 exercises.

Strength exercises 6:00 [4]

Two sets each, half the reps, 15 lbs. Just starting back.

Sunday Oct 2, 2016 #

11 AM

Running (Easy distance) 41:30 [3] 4.13 mi (10:04 / mi)
shoes: Kayano 20 Blue

Lake Ranch Reservoir. Cool and breezy. Legs finally feel OK. Could've run considerably faster, but don't want to do over do it at this point. Stayed with L for the first half. Still running easily, got ahead, looped back at Fern Creek (3 mi mark), stayed under control to the finish.

Adjusted splits (i.e., removed the loop back):

-------------- 502(540)1042(501)1543(453)2036

Loop back: 115

[Easy distance]

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

Cool down

« Earlier | Later »