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Training Log Archive: DWildfogel

In the 7 days ending Apr 28:

activity # timemileskm+m
  Stretching1 5:00:00
  Running3 2:21:05 12.68(11:08) 20.41(6:55)
  Strength exercises4 2:12:00
  Walking2 1:05:00 3.1(20:58) 4.99(13:02) 100
  Total8 10:38:05 15.78 25.4 100

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Saturday Apr 28 #

4 PM

Walking 30:00 [2] 1.4 mi (21:26 / mi)
shoes: Salomon SC3 Bl/Bl 2

With L. Walk around property next door a bit, then on our trail behind the house.

Strength exercises 40:00 [4]

At home. Full amount of all the exercises: Theraband interleaved with core, adductors, 17 bar dips, weights (curls: 3 x 12, 25 lbs each arm; presses 3 x 9).

[Strength exercises]

Friday Apr 27 #

Stretching 5:00:00 [2]

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

12 PM

Running (Easy distance plus) 32:04 [3] 3.0 mi (10:41 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Mid 50's, but chilly breeze.

Kinda low energy, but legs felt OK. Left knee got many twinges, especially going up the (little) hills, but eventually settled down. Picked up the pace considerably for the last mile. That was the fastest I'd run in over a month (since the last day of COW on March 25); seems like my hamstring is completely healed now.

Splits (except the last one) are for 2 laps at a time, 0.4 miles:
457, 441, 432, 418, 405, 354, 347, 147

[Easy distance plus]

Running warm up/down 6:45 [2] 0.4 mi (16:52 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down.

Thursday Apr 26 #

3 PM

Strength exercises 25:00 [4]

At home. Upper body only. Full sets of everything.

[Strength exercises]

Wednesday Apr 25 #

11 AM

Running (Easy distance) 48:18 [3] 4.5 mi (10:44 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door plus a variety of other things. Gorgeous spring day: 68 degrees, sunny, just a hint of a breeze.

Left knee had several twinges, but unlike Monday, they were sporadic. Hamstring seems fine.

Wanted to run at an easy pace and to try something different, so that it wouldn't be 20+ laps around the jeep trail to get over 4 miles.

510 two laps on the jeep trail (a little slow, mostly due to knee)
13 reverse direction
813 clockwise on the jeep trail to the gate, turn left and do nearly an entire front-of-house loop, turn up towards the house at the driveway, through the front yard, back to the jeep trail
759 another lap same as the previous. Estimated pace on the front-of-house part was about 610
942 this time, instead of going through the field on the jeep trail to the gate, went up to the top of Gordon's hill and then down the back. (Some short, very steep segments both up and down.)
1249 this time, added the trail loop on the hill behind our house. Slow going and a tough, tough hill coming up. Pace on the front-of-house loop down to about 540.
5 get to the usual start on the jeep trail loop
405 two laps on the jeep trail

Basing the distance on total time and the pace samples I took on the front of house loop. Certainly lost some time on the big hills on the last two circuits, so the 4.5 is more of a distance equivalent.

[Easy distance]

Running warm up/down 6:45 [2] 0.43 mi (15:42 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

Tuesday Apr 24 #

3 PM

Strength exercises 30:00 [4]

JCCLG. Full upper body, only two sets of core. 16 bar dips. Curls: 3x8 with 27.5 lbs each arm.

[Strength exercises]

Monday Apr 23 #


One year ago today: First place in my heat in the WMOC 2017 Sprint Qual for M70.

11 AM

Running (Easy distance) 40:58 [3] 4.0 mi (10:15 / mi)
shoes: Salomon SC3 Bl/Bl 2

Lake Ranch Reservoir. Mid 70's, no breeze, feels very warm.

Legs didn't have much, tired, perhaps, from hill walking yesterday. Hamstring was OK, but left knee ached for the first 15 minutes, calmed down for most of the rest, but started complaining again on the last downhill.

--------------- 517(548)1105(505)1611(453)2104

[Easy distance]

Running warm up/down 6:15 [2] 0.35 mi (17:52 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

Sunday Apr 22 #

4 PM

Walking 35:00 [2] 1.7 mi (20:35 / mi) +100m 17:24 / mi
shoes: Kayanos 24 White

Exploring a bit on the roads and trails on the property next door. (Gordon invited us to do so a couple of weeks ago.) Lots of steep hills. Temp in the mid 70's.

Got down to the gate on Skyline that is almost where I start my Skyline Hill repeats. Had never been there via Gordon's property before.

Strength exercises 37:00 [4]

At home. Started with weights, using the 25 lb dumb bell. Curls: 3 x 12, presses, 3 x 9 (probably a recent-years PB).

Took an hour off, then did theraband interleaved with core (full sets and reps), adductors, and 16 bar dips.

Altered the pull-downs so they are closer to what I do on the machines in the gym.

[Strength exercises]

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