Training Log Archive: DWildfogel

National Tropical Botanical Garden, Kauai. Slow walking, viewing amazing vegetation.

The usual weekly accumulation of morning exercises. Just some stretching on Thurs before the flight, and an abbreviated session this morning in Kauai.

Poipu, Kauai. Walk along the coast trail from our rental to Gillin's Beach and beyond (where a monk seal was hanging out with a pup) to Kawailoa Bay. Stopped at the Makauwahi Cave and the Lida's Field of Dreams (tortoises). Went back by an inland (quicker) route as we'd neglected to bring lunch. Stopped at the Grand Hyatt on the way back.

Fly to Kauai. Had to wake up at 4:45am.

Local terrain. Had planned to run four loops at a modest pace, but soon as I started, I could feel that my legs felt way better than expected, so I just went with it. Only a few twinges in my left knee.

Warm up on jeep trail loop (spits for 2 laps at a time, 0.4 miles): 442, 409 Tot: 851. Amazing times given that I was running very easily.

To woods loop start: 30.

Forest running:
3 x [1 x house + [2 x woods loop]]: 501, 448, 429 Tot: 1419

Starting to get in O2 debt by the time I started the woods loops; in significant O2 debt on the last one. Excellent workout (though last time the total for the three woods loop was 15 secs faster). Glad to get this in since I likely won't be running for the next week.

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

[Orienteering Forest running]

Cool down:

307 cool down jog in front yard and then to jeep trail
211 walk, stretch
734 jog 2 laps on the trail in reverse direction

JCCLG. Squuezed a lot into a short time. All the upper body stuff, heavy weights. About 25% of the core exercises.

[Strength exercises]

Didn't have to go into work, but busy day getting ready for the Hawaii trip (or, really, trying to get other things done before going to HI).

Went for a short walk on the jeep trail at some point.

Lake Ranch Reservoir. Partly sunny, 48 degrees, stiff (and chilly) headwind on the way out.

Knees were a little sore on the way out, but not too bad. Upper hamstrings were a bit balky. L was running with me until near the far side of the lake. But after turning around at the third bridge, started feeling much better, and was surprisingly fast on the way back.

509(541)1050(459)1550(445)2035
312 - up to third bridge
213 - down
425, 403, 516, 409

Last mile was a tad faster than the phenomenal run of 12-26-17.

Usual 4.0: 3830
Extra half-mile: 525
loop backs: 321

[Easy distance plus]

Cool down

Henry Cowell. Mostly walking along the river with L.

Chilly day.