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Training Log Archive: DWildfogel

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Stretching1 2:50:00
  Running3 1:54:42 10.44(10:59) 16.8(6:50) 35
  Orienteering1 1:37:12 4.0(24:18) 6.44(15:06) 24013 /15c86%
  Qigong1 1:00:00
  Yoga1 1:00:00
  Strength exercises2 45:00
  Warm up activities2 30:00
  Walking1 18:00 0.8(22:30) 1.29(13:59) 20
  Basketball2 10:00
  Total9 10:04:54 15.24 24.52 29513 /15c86%

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Saturday Oct 15, 2016 #

9 AM

Qigong 1:00:00 [3]

Marcy's class in Los Gatos. Louise was with Rachel in Walnut Creek learning about their new sewing machines.

11 AM

Basketball 6:00 [2]

JCCLG. After a snack at Fleur de Cocoa, drove to the JCC. Basketball as a warmup. Good on layups, terrible on "jump" shots.

Strength exercises 30:00 [4]

JCCLG. Continue to ramp things up. Did 3 sets (for the first time in a while) of most things, including upper body machines, core and weights. Still a little shy in reps and/or weight, but getting close. 7 bar dips.

[Strength exercises]

Friday Oct 14, 2016 #

Stretching 2:50:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance. With all the exercises I've added (Qi Gong, stretching on roller), these take more than half an hour each day. I'm going to make 3 hours my new "full amount" for a week.

11 AM

Running (Easy distance plus) 39:01 [3] 4.0 mi (9:45 / mi)
shoes: Salomon SC 3 Bl/Bl

Front of house. First storm of the season. Rain and gusty winds. Fortunately, the rain was pretty light for the first two or three miles, but it was pretty heavy towards the end. Lots of puddles. Surprised myself with easily I was able to run at a good pace. Started getting winded with 3 laps to go, stayed relaxed, but kept it going without pushing too hard. So much better run than on Wednesday.

604, 547, 539, 532, 524, 520, 515

[Easy distance plus]

Warm up activities warm up/down 15:00 [2]

Getting my knees and glutes ready to run. Stationary bike, walking with Thera-ring, squats, side steps, step ups, stretching, Qi Gong knee exercise, jogging to mail box and back.

Running warm up/down 5:30 [2] 0.35 mi (15:43 / mi)
shoes: Salomon SC 3 Bl/Bl

Cool down.

Thursday Oct 13, 2016 #

11 AM

Basketball 4:00 [2]

JCCLG. Warming up for my strength exercises. Actually shot pretty well.

Strength exercises 15:00 [4]

All the upper body exercises, two sets each, a little bit of core. Starting to push these a little bit. Not much time, so took very little rest between sets.

Wednesday Oct 12, 2016 #

11 AM

Running (Easy distance) 54:11 [3] 5.14 mi (10:32 / mi)
shoes: Kayano 20 Blue

Front of house. Nice weather for running. With my legs still a bit sore from Sunday at Tilden, and with the slightly strained quad from yesterday's yoga class, thought that maybe I'd run slowly but run longer, and that's exactly how it turned out. Actually pretty loose by the end, with the last lap being at a nice pace while still running easily.

9 laps: 635, 614, 612, 605, 609, 555, 558, 540, 522

Last 4 miles in 41:22.

[Easy distance]

Warm up activities warm up/down 15:00 [2]

Spent extra time before going out to run trying to get the sinovial fluid going in my knees. I'm logging this under a new category: "Warm up activities". It was a hodge podge of various activities in order to get ready for running. Did some physical therapy exercises, 4 mins of stationary bike, stretching, high stepping, and very slow jogging.

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

Cool down.

Tuesday Oct 11, 2016 #

4 PM

Yoga 1:00:00 [3]

Oracle. Tried an exercise class at Oracle for the first time. It was scheduled for 45 minutes, but apparently the instructor, Peggy, makes it into a one hour class, which was a bit more than I wanted, but OK. The room was way too cold, but the poses seem like ones that would be good for me.

Using a strap to stretch my left leg, I strained my upper left quad a bit. Will have to be careful of that next time. It's clear, though, that I use my quads when I should be using my core, which is also part of the problem I'm having when running (i.e., it's my lower quads that get sore, not really my knees).


Monday Oct 10, 2016 #

5 PM

Walking 18:00 [2] 0.8 mi (22:30 / mi) +20m 20:53 / mi
shoes: Kayano 16 White

Skyline. Casual walk on my own to just before Cindy's and back. Cool day, it was nice to feel the last warm rays of the sun.

Sunday Oct 9, 2016 #

11 AM

Orienteering race 1:37:12 [4] *** 4.0 mi (24:18 / mi) +240m 20:29 / mi
spiked:13/15c shoes: Yellow Falcons

Tilden, BAOC B-meet. Short Brown, listed as 3.3 km, 140m climb, but I calculate more like 200m climb ideally, and I made it worse. It was a lovely day when I arrived before 10, but by the time I finished the course, it was pretty hot. Thigh high stickers and thorns almost everywhere, very dry and slippery hillsides, poorly mapped vegetation in places, crowded trails because this was the Scout-O, all combined to make it not very much fun.

One of my objectives was to nail #1 because, thinking back over the many races this summer, #1 was often a poor control for me. But right before I started I got involved in helping some novices, and when I took off I really didn't pay enough attention and quickly ran myself into a 5 min error. Made a 10 minute error at #10 because the mapping of the vegetation was completely wrong (though other people didn't seem to have much trouble). Finally, as I was headed to the GO control and thinking, whew, this nasty run is finally over, I realized my estick was no longer on my finger. Climbed back up the steep hill looking for it, came back down, asked a couple of people to help me look for it, climbed all the way back up again, and then, finally, coming down I found it. Cost about 17 minutes, and a whole lot of agony climbing that silly hill three times.

Toes got pretty sore by the end. I may not be able to wear these Falcons anywhere except in the flatest of places (and then I probably don't need the metal tips).

Some of my discontent about today comes from the unfavorable comparison with the many much better venues I orienteered in this summer. It's also just a bad time of year (before the first rain) for orienteering in the Bay Area, and this really isn't a good venue. Well, it was really nice socializing with people, both before and after :-)

Note: In Jan '15, ran a 4.7/245 course at Tilden in 1 hr 4 min and thought it was a good session. The time of year really does make a difference.

[Orienteering Race]

Running warm up/down 10:00 [3] 0.6 mi (16:40 / mi) +35m 14:06 / mi
shoes: Yellow Falcons

Uphill warmup to the start. Tried some high stepping on the steeper parts to get the sinovial fluid going in my knees.

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