Training Log Archive: DWildfogelIn the 7 days ending Jun 3, 2017:
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Saturday Jun 3, 2017 #
Note
(rest day)
Early morning flight from Amsterdam to Trieste via Munich. Then drive to Croatia to the villa rented by our friends in Istria, just outside of the town of Vizinada. Spent about an hour in heavy traffic at the border crossing from Slovenia to Croatia.
Friday Jun 2, 2017 #
8 AM
Running (Easy distance ) 30:41 [3] 3.0 mi (10:14 / mi)
Noordwijk, Netherlands. On the beach, with L. Run in sandals on nice firm sand, though tide was coming in and last few mins were in a little softer sand. Kinda stiff at first, and feeling affects of jet lag and huge dinner at Marcel's last night. Jog slowly for a minute or so, then start watch. Turn at 15:30, better pace coming back, 15:11 for slightly longer. Total 30:41, approx 3 miles. 4 min cool down, have to do a lot of walking in the shade of the hotel to cool off.
Thursday Jun 1, 2017 #
Note
Arrive in Amsterdam shortly after Noon after an overnight flight from SFO. Flight went well but my checked bag didn't make it from SF. (Didn't get it until the next afternoon.)
Wednesday May 31, 2017 #
7 AM
Running (Easy distance) 18:49 [3] 1.6 mi (11:46 / mi)
shoes: Salomon SC 3 Bl/Bl
Local terrain. Old jeep trail loop next door. Lovely morning, just trying to get some exercise before boarding a plane to the Netherlands (then Croatia) later today. Knees felt creaky at first (and right heel was bothering me when I woke up), but felt good pretty quickly and just cruised.
2-laps ().4 mi): 512, 440,432, 423
[Easy distance]
2-laps ().4 mi): 512, 440,432, 423
[Easy distance]
Running warm up/down 5:30 [2] 0.3 mi (18:20 / mi)
shoes: Salomon SC 3 Bl/Bl
Cool down
Tuesday May 30, 2017 #
12 PM
Orienteering (Forest running) 34:00 [3] 2.85 mi (11:56 / mi)
shoes: Yellow Falcons
Local terrain.
Warm up: Old jeep trail next door: 453, 435; 32 to start (Total: 1000)
Forest running: 5 x (1 x house + (2 x woods loop)):
507, 458, 452, 443, 419 (Total: 2400)
[Forest running]
Warm up: Old jeep trail next door: 453, 435; 32 to start (Total: 1000)
Forest running: 5 x (1 x house + (2 x woods loop)):
507, 458, 452, 443, 419 (Total: 2400)
[Forest running]
Running warm up/down 10:50 [2] 0.6 mi (18:03 / mi)
shoes: Salomon SC 3 Bl/Bl
315 recovery jog
140 walk, stretch
735 jog on shaded parts of loop
140 walk, stretch
735 jog on shaded parts of loop
Monday May 29, 2017 #
6 PM
Strength exercises 20:00 [4]
At home. Very similar to two days ago, but increased the reps.
Seem to have tweaked something in the upper back of my right leg while doing the PT glue exercises. Hopefully it will be gone by tomorrow.
Seem to have tweaked something in the upper back of my right leg while doing the PT glue exercises. Hopefully it will be gone by tomorrow.
Sunday May 28, 2017 #
12 PM
Running (Easy distance) 32:52 [3] 2.85 mi (11:32 / mi)
shoes: Salomon SC3 Bl/Bl 2
Local terrain. Old jeep trail loop next door. Low 60's, sunny, light breeze - quite pleasant.
Felt a little sluggish at first, but felt better as I warmed up. (We were out an hour too late for me.) Early on, decided I better start doing things to prepare for the SML Champs, so decided to finish this run in the woods.
Splits are for 2 laps at a time (0.4 miles):
515, 450, 440, 433, 425, 421, 409
Then over to the start of the woods loop: 36
[Easy distance]
Felt a little sluggish at first, but felt better as I warmed up. (We were out an hour too late for me.) Early on, decided I better start doing things to prepare for the SML Champs, so decided to finish this run in the woods.
Splits are for 2 laps at a time (0.4 miles):
515, 450, 440, 433, 425, 421, 409
Then over to the start of the woods loop: 36
[Easy distance]
Orienteering (Forest running) 14:20 [4] 1.2 mi (11:57 / mi)
shoes: Salomon SC3 Bl/Bl 2
Local terrain. Long time since I've done this woods loop. First even semi-related orienteering activity since the WMOC Sprint Final on Apr 24.
3 loops of 1 x house followed by 2 x woods: 447, 440, 452 Total: 1420
After the first loop, didn't know if I could make three loops, so decided to keep the pace going for the second loop and run the third one at an easier pace. That worked out fine, and certainly surprised that the third loop wasn't that much slower.
[Orienteering Forest running]
3 loops of 1 x house followed by 2 x woods: 447, 440, 452 Total: 1420
After the first loop, didn't know if I could make three loops, so decided to keep the pace going for the second loop and run the third one at an easier pace. That worked out fine, and certainly surprised that the third loop wasn't that much slower.
[Orienteering Forest running]
Running warm up/down 10:50 [2] 0.6 mi (18:03 / mi)
shoes: Salomon SC3 Bl/Bl 2
110 walk (I was winded)
334 recovery jog
200 walk, stretch
715 cool down jog on shaded part of jeep trail, 0.45 miles
334 recovery jog
200 walk, stretch
715 cool down jog on shaded part of jeep trail, 0.45 miles