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Training Log Archive: DWildfogel

In the 7 days ending Apr 17, 2017:

activity	#	time	miles		km		+m
Stretching	1	4:00:00
Running	3	1:08:12	5.8	(11:46)	9.33	(7:18)
Walking	1	30:00	1.0	(30:00)	1.61	(18:39)
Orienteering	1	24:57	1.18		1.9		28	17 /	18c	94%
Total	5	6:03:09	7.98		12.84		28	17 /	18c	94%

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Monday Apr 17, 2017 #

12 PM

Running (Easy distance) 16:40 [3] 1.6 mi (10:25 / mi)
shoes: Salomon SC 3 Bl/Bl

Local terrain, old jeep trail loop. Ground is covered by wet grass.

Light run, surprisingly fast. Legs felt good.

Splits are for 2 laps at a time (0.4 mi):

438, 417, 401, 344

[Easy distance]

C • Run of your life? 4

Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Salomon SC 3 Bl/Bl

Cool down

Sunday Apr 16, 2017 #

5 PM

Walking 30:00 [2] 1.0 mi (30:00 / mi)

Loop through George's and MacKenzie's and then up our trail. Very wet.

Saturday Apr 15, 2017 #

12 PM

Running (Intervals) 11:32 [4] 1.5 mi (7:41 / mi)
shoes: Kayano 20 Blue

Los Gatos High track. Sunny, and it feels hot after all the chilly weather we've been having.

Feeling like I need some more physical training (and feeling like my leg muscles are very rested), thought I would do a track workout.

3 x 800m, 1 min rest:

401 [101], 349 [104], 341

Definitely pushed beyond threshold. Could've gone faster, or maybe done another, but no reason to push that hard a week before WMOC. Definitely didn't expect to be able to go this fast, 730 total for the last two. Nice to know I can still run under 8 mins for a mile, maybe even 730.

[Intervals]

Running warm up/down 10:00 [3] 0.85 mi (11:46 / mi)
shoes: Kayano 20 Blue

Warm up. Pushed the last few mins.

Running warm up/down 11:00 [2] 0.65 mi (16:55 / mi)
shoes: Kayano 20 Blue

Jog .15 in 3 mins
Wlak/stretch for 2 min
jog 1/2 mile in 8 mins

Friday Apr 14, 2017 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance.

Note
(rest day)

Went out for a few short walks, but no real exercise. Body is feeling kinda jumpy, almost like I'm too rested.

Thursday Apr 13, 2017 #

3 PM

Orienteering 18:36 [4] *** 1.9 km (9:47 / km) +28m 9:07 / km
spiked:13/14c shoes: Salomon SC 3 Bl/Bl

UC Berkeley. Ran Sprint B (which I hadn't done before) from the Feb 26 meet. Quite sleep deprived, concentration wasn't up to par. Lost a little time in a trap going to #2. A couple of significant hesitations. Otherwise, tried to push the pace.

[Orienteering Sprint practice]

Running warm up/down 8:00 [3] 0.65 mi (12:19 / mi)
shoes: Salomon SC 3 Bl/Bl

Should have put this first. Warm up. Legs felt pretty good though energy level was low.

Running warm up/down 6:00 [2] 0.3 mi (20:00 / mi)
shoes: Salomon SC 3 Bl/Bl

After Sprint B, jog back to the car to get map for Sprint C.

Orienteering 6:21 [4] ***
spiked:4/4c shoes: Salomon SC 3 Bl/Bl

UC Berkeley. Part of Sprint C from the Feb 26 meet.

Trying to get in a little more work. Ran at a slightly reduced pace. Just did S-1-7-8-9.

[Orienteering Sprint practice]

Tuesday Apr 11, 2017 #

Note
(rest day)

Plumber in the morning, so can't leave early enough to run errands, but do get to REI in Redwood City after work, then Palo Alto Whole Foods. Not home until after 8:30. Feeling very tapped out and very unready for trip to NZ.

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