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Training Log Archive: DWildfogel

In the 7 days ending Feb 10:

activity # timemileskm+m
  Stretching1 4:15:00
  Walking1 1:45:00 5.1(20:35) 8.21(12:48) 275
  Running3 1:09:42 5.63(12:23) 9.06(7:42)
  Orienteering2 53:12 3.85(13:49) 6.2(8:35) 1109 /10c90%
  Strength exercises1 40:00
  Leg strengthening1 5:00
  Total6 8:47:54 14.58 23.46 3859 /10c90%

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Saturday Feb 10 #

(rest day)

Belated decision to drive to cabin.

Friday Feb 9 #

Stretching 4:15:00 [2]

The usual weekly accumulation of morning exercises. Had to cut out a little on two mornings.

12 PM

Running (Easy distance minus) 45:12 [3] 4.0 mi (11:18 / mi)
shoes: Salomon SC3 Bl/Bl 2

Lake Ranch Reservoir. 68 degrees, but chilly breeze in the shade - and quite warm (felt hot) in the sun.

We originally planned to drive to the cabin today, so I worked hard the last two days thinking today would be a day off. But plans changed, we stayed home, and L wanted to run at the lake, so I gave it a try. Alas, I had nothing, so just jogged, figuring I'd at least get some time with an elevated heart rate and hopefully not make my tired legs worse.

Out: 519, 607, 536, 523 Tot: 2226
Back: 508, 502, 701, 533

[Easy distance minus]

Thursday Feb 8 #

3 PM

Strength exercises 20:00 [4]

JCCLG. Intense upper body session. Extra weight on several of the exercises.

[Strength exercises]

Strength exercises 20:00 [4]

At home, 40 min later. All the core and adductor exercises.

[Strength exercises]

Leg strengthening 5:00 [4]

One set of single leg squats, 8 reps each leg
One set of kettle bell squats, 10 reps, 25 lbs.

Wednesday Feb 7 #

11 AM

Orienteering 29:12 [4] *** 1.8 mi (16:13 / mi) +110m 13:38 / mi
spiked:9/10c shoes: Yellow Falcons

Monte Bello. Gorgeous day. Made a last minute decision to come out here (inspired in part by Greg Ahlswede's log).

Did some training on a course I originally helped set in 2003. I've run parts of it several times in the past for training. Today, I started down by the canonical start tree (which was NOT part of the original course) and then did 15-14-13-12-2-11-1-F-1-F. The vegetation has really grown up and the map is not very accurate. Pretty tough going in most of the wooded areas. Had to walk much of the time either because of the thick vegetation or the steep hills. In that sense, not a great training day, but I was glad to be out there.

Lost a minute or two trying to get to #15; never did find a way through the vegetation.

Knees didn't hurt much at all today.

[Orienteering training]

Running warm up/down 8:00 [3] 0.7 mi (11:25 / mi)
shoes: Yellow Falcons

Warm up, first on the gravel road in Skyline Ridge OSP, then down to the start tree in Monte Bello.

Running warm up/down 8:00 [2] 0.45 mi (17:47 / mi)
shoes: Yellow Falcons

Cool down in Skyline Ridge OSP.

Tuesday Feb 6 #

4 PM

(rest day)

Was going to do a strength workout at Oracle, but I was so tired after my two hour meeting, I slept for an hour instead. That was really the best training I could do today.

Monday Feb 5 #

10 AM

Orienteering (Forest running) 24:00 [4] 2.05 mi (11:42 / mi)
shoes: Yellow Falcons

Local terrain. Wasn't sure if I was going to run at all today, given tired legs from yesterday's hike, and little time because of a 1pm dentist appt, but decided to get out for a bit and see if I could do something intense to make it a decent workout. Turned out very well as legs felt better than I expected.

Warm up on jeep trail loop (spits for 2 laps at a time, 0.4 miles): 456, 425 Tot: 921. Good times given that I was running very easily.

To woods loop start: 34. Had dodge some of the stuff left by the crew working on our front yard pathways.

Forest running:
3 x [1 x house + [2 x woods loop]]: 455, 436, 432 Tot: 1404

In significant O2 debt on the last one. Excellent workout.

Best workout of this type was 1-11-2016.

[Orienteering Forest running]

Running warm up/down 8:30 [2] 0.48 mi (17:43 / mi)
shoes: Yellow Falcons

Cool down:
100 walk
300 recovery jog in yard
130 walk, stretch
530 cool down jog for .33 mi on jeep trail

5 PM


Got real tired in the afternoon, came home at 3 and slept for an hour.

Sunday Feb 4 #


Photo from Deer Creek Hills

1 PM

Walking 1:45:00 [3] 5.1 mi (20:35 / mi) +275m 17:38 / mi
shoes: Salomon SC3 Bl/Bl 2

Russian Ridge OSP.. Met Louise, who was coming back from SF. First we had a little picnic at the pond on the other side of Alpine Rd.

Partly cloudy, 59, but very windy. Walked the opposite (clockwise) direction from the previous three times we did this (all in the first half of 2015), and did it nearly 15 minutes faster.

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