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Training Log Archive: DWildfogel

In the 7 days ending Nov 11, 2017:

activity # timemileskm+m
  Stretching1 4:00:00
  Walking2 1:45:00 4.2(25:00) 6.76(15:32) 120
  Running2 1:41:40 9.15(11:07) 14.72(6:54)
  Strength exercises1 20:00
  Total6 7:46:40 13.35 21.49 120

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Saturday Nov 11, 2017 #

12 PM

Strength exercises 20:00 [4]

At home. Two-thirds workout (i.e., two sets of everything instead of three). Theraband interleaved with core, 12 bar dips, weights.

[Strength exercises]

Friday Nov 10, 2017 #

Stretching 4:00:00 [2]

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

4 PM

Running (Easy distance) 47:38 [3] 4.4 mi (10:50 / mi)
shoes: Kayano 20 Blue

Jeep trail next door. Showers on and off all day, but rain was over when we went out at 415. Ground was lovely. Legs feeling a little sore, planned to just take it easy, and I mostly did, but got going a little faster than necessary over the last mile in the encroaching darkness. Felt good while running, but probably should have eased off a bit.

Splits are for 2 laps at a time, 0.4 miles:
458, 438, 428, 429, 423, 417, 414, 404, 409, 358, 355

4 miles: 4343
Last 4 miles: 4240

Nearly the fastest first 4 miles on the jeep trail (4339 on May 7, when I ran exactly 4). Last 4 a little behind Oct 15's 4208 on a 5 mile run (which was also the only run longer than this on the jeep trail).

Pretty clear that this 4 mile run and the 4 mile run I did Wed on the front of house loops are not the same distance.

Had started out for a run at the lake shortly after Noon (and stopped at Las Cumbres on the way), but it started raining so we postponed the run.

[Easy distance]

Running warm up/down 6:30 [2] 0.35 mi (18:35 / mi)
shoes: Kayano 20 Blue

Cool down

Thursday Nov 9, 2017 #

(rest day)

Wednesday Nov 8, 2017 #

11 AM

Running (Easy distance) 41:12 [3] 4.0 mi (10:18 / mi)
shoes: Kayano 20 Blue

Front of house. Got out at 11:30, in advance of the coming rain. Chilly, but OK once I got going. Started misting about 2/3 of the way through.

Wanted an easy run, and it was reasonably easy, but perhaps I should have kept the last three laps in check a bit more.

634, 609, 600, 540, 530, 533, 523

Ran on Skyline instead of the jeep trail for several reasons: (1) nostalgia (after visiting San Anselmo); (2) seemed easier to run 7 laps rather than 20; (3) with Skyline closed further S for repairs, there was no traffic (and pretty soon, once Xmas tree season starts, it will be impossible to run on Skyline).

[Easy distance]

Running warm up/down 6:20 [2] 0.4 mi (15:50 / mi)
shoes: Kayano 20 Blue

Cool down

8 PM


Some plantar fasciitis pain in my left this evening. Have felt little twinges for the past week. Hope I can ward off that getting bad again.

Tuesday Nov 7, 2017 #

(rest day)

Worked from home.

Monday Nov 6, 2017 #

1 PM

Walking 1:00:00 [3] 2.2 mi (27:16 / mi) +120m 23:19 / mi
shoes: Salomon SC3 Bl/Bl 2

San Anselmo. Hike from Laurel Ave up to Warm Springs Fire Rd, then a bit on the Yolanda Trail. Back via Oak Ave, then Redwood and the Laurel Ave Fire Rd. The hike up from Redwood Rd to Warm Spring Road, through the preserve, was really, really steep, but took only ten minutes. Could I walk up that part and then be ready to run? The Yolanda Trail looked fabulous.

Distance and climb stats are very approximate.

Sunday Nov 5, 2017 #

11 AM

Walking 45:00 [2] 2.0 mi (22:30 / mi)
shoes: Salomon SC3 Bl/Bl 2

Bodega Head. Casual to moderate walk along the perimeter counter-clockwise.

Another gorgeous day with vivid colors. Very low wind. Ate lunch first on some rocks overlooking the ocean (take out from the Spud Point crab place).

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