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Training Log Archive: DWildfogel

In the 7 days ending Sep 9:

activity # timemileskm+m
  Stretching1 4:00:00
  Running3 2:05:06 10.73(11:40) 17.27(7:15)
  Strength exercises2 1:10:00
  Total6 7:15:06 10.73 17.27

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Saturday Sep 9 #

10 AM

Note

Drive to the cabin.

11 AM

Running (Easy distance ) 40:20 [3] 3.5 mi (11:31 / mi)
shoes: Kayano 20 Blue

Kortum Trail, Sonoma St Beach. Overcast.

Start from Shell Beach because the road to Blind Beach is being repaired. Do a butterfly: to Sunset Rocks and back, then to the edge of Furlong Gulch and back. Very slowly at first, pick it up a bit over the last third.

1523, 1327, 548, 541

[Easy distance]

Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Kayano 20 Blue

Cool down.

Friday Sep 8 #

Stretching 4:00:00 [2]

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

Thursday Sep 7 #

5 PM

Running (Easy distance) 33:29 [3] 3.2 mi (10:28 / mi)
shoes: Kayano 20 Blue

Local terrain. Jeep trail next door. Low 60's, nice breeze. Had a good nap beforehand. Ran easily until the last 1.2 miles, and then pushed a bit. Foot felt good.

Splits are for 2 laps at a time, 0.4 miles:
452, 435, 421, 411, 403, 355, 351, 339

[Easy distance]

Running warm up/down 7:40 [2] 0.45 mi (17:03 / mi)
shoes: Kayano 20 Blue

Cool down
130 recovery jog for 0.1 mi
130 walk, stretch
610 cool down jog for .35 miles

Wednesday Sep 6 #

12 PM

Strength exercises 10:00 [4]

Had planned to do a full workout, but there wasn't time. Just did two exercises intently, curls and kettle bell squats.

2 PM

Strength exercises 1:00:00 [3]

Kevin's. He had me run pretty fast on a treadmill - which was a bit of a strain. Painful deep tissue massage. Then some new stretches for calf and soleus.

Tuesday Sep 5 #

Note
(rest day)

Monday Sep 4 #

4 PM

Running (Easy distance) 32:57 [3] 3.0 mi (10:59 / mi)
shoes: Kayano 20 Blue

Front of house. The heat wave broke last night. Today was much cooler, and also wildly windy. Still, the 72 degree temperature made it hotter than I'd like.

Hadn't run this in quite a while. Compared to running on the jeep trail next door, felt very sluggish though I was running at about the same pace. Maybe on the trail, running past all the trees makes one feel like you're moving faster. Or maybe the lack of sleep for the past several days (past three weeks, really) was a big factor.

Plantar fasciitis was not a problem while running, though it was a bit sore afterwards. So, for the first time in months, I'm not listing myself as injured. But I did feel terribly out of shape. Really couldn't have gone much faster.

630, 618, 619, 614, 610, 124

[Easy distance]

Running warm up/down 5:40 [2] 0.33 mi (17:10 / mi)
shoes: Kayano 20 Blue

Cool down

Sunday Sep 3 #

Note
(rest day)

Another super-hot day. Spent some time in the pool, but not much physical activity.

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