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Training Log Archive: DWildfogel

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  Stretching1 5:00:00
  Running2 1:09:21 5.8(11:57) 9.34(7:26)
  Orienteering1 50:00 2.49(20:07) 4.0(12:30)
  Strength exercises1 15:00
  Total5 7:14:21 8.29 13.34

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Saturday Dec 2, 2017 #

Note
(rest day)

Friday Dec 1, 2017 #

Stretching 5:00:00 [2]

The usual weekly accumulation of morning exercises.

I've been listing a full week of doing these as 4 hours, but it's really over 5 hours, so I'm going to start using 5 as representing a full week's worth.

12 PM

Running (Easy distance) 22:35 [3] 2.0 mi (11:17 / mi)
shoes: Kayano 20 Blue

Jeep trail next door. Both knees still aching. Did a little more warm up than usual. Took it easy at first, felt better towards the end, but didn't want to do too much.

Splits are for 2 laps at a time, 0.4 miles:
452, 440, 432, 426, 403

[Easy distance]

Running warm up/down 4:00 [2] 0.2 mi (20:00 / mi)
shoes: Kayano 20 Blue

After some stretching and some glute exercises, jogged a very slow lap as a warm up.

Running warm up/down 5:45 [2] 0.3 mi (19:10 / mi)
shoes: Kayano 20 Blue

Cool down

Thursday Nov 30, 2017 #

Note
(rest day)

Wednesday Nov 29, 2017 #

10 AM

Orienteering (Vetting) 50:00 [4] 4.0 km (12:30 / km)
shoes: Yellow Falcons

Bayfront Park, Menlo Park. Vetting for the 3-Round Tournament scheduled for Dec 9 as part of Sprint San Francisco. Jogged Round 1 and then ran harder for Round 3 (didn't have time for Round 2). Lots of stopping to examine places that need some re-mapping, but glad to have some orienteering practice as it's been over a month since I've done any orienteering.

Both knees were aching. Found it difficult to get up hills, and never really generated much speed.

Visit resulted in many suggestions for changes, especially for the beginning and end of the courses.

[Orienteering Vetting]

Tuesday Nov 28, 2017 #

4 PM

Strength exercises 15:00 [4]

Oracle Gym. Didn't have much time, but got in all the upper body exercises, mostly two sets. Did 3x8 curls with 30lbs each arm. Think that may be the best I've done in over 40 years.

[Strength exercises]

Monday Nov 27, 2017 #

12 PM

Running (Threshold) 28:36 [3] 2.8 mi (10:13 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Sunny, not much wind, but a very chilly day (low 40's, but felt colder).

Given how much my knees have been aching, started off very slowly. As I started to feel better (everything besides my knees felt pretty good at the outset), decided to turn this into a speed workout (with Sprint SF coming up in 13 days). So, used first three splits as a warm up and then intended to run the next four at threshold pace (or even a little faster). After two like that, didn't think I could keep it up for all four, but kept pushing the third one with the promise that I could slow down for the first lap of the last one. Did that, and then ran hard (but under control) for the last lap, which was the fastest of the day.

Plantar fasciitis in right foot has been bothering me some, but hasn't yet inhibited anything. Wore the Strassburg sock the last couple of nights.

Splits are for two laps at a time, 0.4 miles:
500, 424, 411 (tot 1336), 350, 342, 332, 354 (210-144)

Last 1.6 miles in 1500.

[Running threshold]

Running warm up/down 8:25 [2] 0.5 mi (16:50 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down: 2 x double horseshoe.

Sunday Nov 26, 2017 #

Note
(rest day)

After the hike yesterday at Russian Gulch, we didn't leave Mendocino until sunset, and driving the mountain road to Cloverdale was no fun. After dinner in Healdsburg, we wound up staying in Mill Valley, and headed home late morning.

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