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Training Log Archive: DWildfogel

In the 7 days ending Nov 25, 2017:

activity # timemileskm+m
  Walking2 3:10:00 8.5(22:21) 13.68(13:53)
  Running2 1:24:01 7.56(11:07) 12.17(6:54)
  Orienteering1 41:43 3.1(13:27) 4.99(8:22)
  Strength exercises1 20:00
  Total6 5:35:44 19.16 30.84

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Saturday Nov 25, 2017 #

1 PM

Walking 2:10:00 [2] 6.0 mi (21:40 / mi)
shoes: REI Monarchs

Mendocino. Russian Gulch St Park. Cool, mostly sunny. Walk along Fern Creek and up to the water fall, where we had a snack. (Time for this entry doesn't include the rest at the falls.)

Used my hiking poles to help my sore knees. More importantly, walked at my own pace while L, Rach and Garrett went ahead. But they stopped often, so I more or less kept up.

Friday Nov 24, 2017 #

11 AM

Running 35:00 [3] 3.0 mi (11:40 / mi)
shoes: Kayano 20 Blue

Mendocino. L and I went for a run from our place out to the Pt Cabrillo lighthouse, taking a path out to the bluffs (so, longer than the walk we did yesterday).

Started feeling pretty good after about a mile, though both knees were aching at the outset.

Finished at the parking lot, used the rest of the way back for a cool down (not logged).

Distance is a guess. Could have been more like 3.3.

[Easy distance]

Thursday Nov 23, 2017 #

12 PM

Walking 1:00:00 [2] 2.5 mi (24:00 / mi)
shoes: Kayano 20 Blue

Thanksgiving Day. Staying at an AirBnB just N of Mendocino, on Overton just of Pt. Cabrillo Dr.

Louise, Rachel, Garrett and I walked out to the Point Cabrillo lighthouse and back. Pleasant weather for walking, sun came out while we were out there.

Wednesday Nov 22, 2017 #

(rest day)

Drive to Mendocino for Thanksgiving weekend.

Went for a short walk out towards the bluffs around dusk.

Tuesday Nov 21, 2017 #

11 AM

Orienteering 29:58 [4] 2.45 mi (12:14 / mi)
shoes: Yellow Falcons

Local terrain. Gorgeous day, high 60's.

Warm up on old jeep trail next door (splits for 2 laps at a time, 0.4 miles): 502, 434 Tot: 936

To woods loop start: 36

Forest running:
4 x [1 x house + [2 x woods loop]]: 507, 504, 451, 441 Tot: 1946

Legs still much more sore than I can account for, so tried to take it easy. But there's nothing easy about this workout.

Wore O-glasses. Thought about taking a map, but didn't feel I had the mental energy for it.

Slower than last Wednesday, and more tired afterwards.

[Orienteering Forest running]

Orienteering 11:45 [3] 0.65 mi (18:05 / mi)
shoes: Yellow Falcons

Cool down
100 walk
300 recovery jog in yard
200 walk to jeep trail, stretch
845 cool down jog, 2 x horseshoe, both ways

Monday Nov 20, 2017 #

5 PM

Strength exercises 20:00 [4]

At home. 2 sets of everything instead of three. 13 bar dips.

[Strength exercises]

Sunday Nov 19, 2017 #

12 PM

Running (Easy dist / hills) 49:01 [3] 4.56 mi (10:45 / mi)
shoes: Kayano 20 Blue

Lake Ranch Reservoir. A little chilly but sunny, fairly calm. Legs, especially knees, are still surprisingly sore, enough that I wasn't sure I'd be able to run the whole thing. But after half a mile, felt pretty decent, taking it easy, staying with L all the way up to the third bridge. Still took it easy on the way back, but got ahead and did a loop back at Fern Creek, keeping it under wraps over the last mile, too.

Brought along an SF State Sprint-O map from 2013 that I didn't remember much of, planned all the legs during the first 18 minutes of the run.

331 - up to third bridge
235 - down
458, 450, 608, 451

Usual 4.0: 4207
Extra half-mile: 606
loop backs: 48

[Running w/map]

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