Training Log Archive: DWildfogel

Lake Ranch Reservoir. 85 degrees. Had been a cool breeze at my house, but not down here.

Had originally planned to do some O-training at Vasona because L wanted to walk down there, but we got a late start, so then I was going to run in the woods around the house, but then went with L to the lake to facilitate her going for a walk. Body was really tired, and stomach not feeling great again, so maybe I shouldn't have run at all, but given that I did run, running with a map and at a slow enough pace to study it was a good idea.

Actually ran with two maps: the two Long Qualifiers from WMOC 2011 in Hungary. I did not do well in either of those races (especially the second), but still I was surprised at how little I remembered of the courses (though after a while, I started to remember more and more). Those venues are so much more complex than anything we have around here! Did a good job of picking out details and planning routes. Takes a lot of concentration, so this is good practice. Pace was about 10% slower than a normal run here, and that made it possible to really study the map without having to slow down. Of course, I was running on a fire road, not in the woods, and I wasn't trying to match the map to the terrain. Still, though, as I said, good practice forcing myself to look at the map in detail while maintaining my pace.

--------------- 521(557)1118(523)1641(515)2157
4406(528)3837(627)3210(502)2708(510)

Note: afterwards, stomach got worse, and I couldn't eat lunch until 3:30.

[Orienteering Running w/map]

C • LQ1 and 2 1

Cool down

At home. Theraband mixed with core, adductors, 16 bar dips. (Did the exercises with weights yesterday at Kevin's.)

[Strength exercises]

The usual weekly accumulation of morning exercises. A little light on the strength exercises because of a three-day stay at Tassajara.

Front of house and Skyline hill. Out a few minutes before 7, but it's nearly 80 degrees with little breeze.

Excellent run with 15 minutes of really hard running, sandwiching two front-of-house intervals (459, 447) around a Skyline Hill interval (521). Hardest I've pushed in a workout in quite a while, and very pleased with the results.

Front of house:
627, 548, 459 Tot: 1715

Hill:
[510 jog down] (326 split at end of wall) 521

330 - quick-paced recovery jog on short loop

Another front of house loop (definitely beyond threshold):
447

[Threshold intervals]
[Hill intervals]

Cool down

100 walk
330 recovery jog
135 stretch
725 half mile cool down on Skyline

At The Competitve Edge (Kevin's), while L gets treatment for her sore neck from Matt.

3 x 8 military presses with 45-lb bar bell. 3 x 4 curls with 30 lb dumb bell.

[Strength exercises]

Tassajara. In the weight room (gazebo), in its new location on The Flats. Military press pyramid with barbell. Curls with 25 lb dumb bell, 3 sets of 12. Pretty much the same as Tues, but it was later, the sun was already on the gazebo, so I took less rest between sets.

[Strength exercises]

Tassajara. Start around 7:15, temp is already near 60. Run the "usual" 300m loop on The Flats, past the massage gazebo. (See 7-15-15 and 7-17-13.)

Legs felt good, got going pretty fast. Finished by running up the (relatively) new trail that goes up to the nose of the spur above the creek. Very pleased with the workout, especially as I had to push over at least the last 1.5 miles and I was able to keep stepping up the pace.

Splits are for two laps at a time:

343, 328, 320, 309, 302, 256, 254, 253, 250, 121

I didn't remember what my previous estimate of the distance was; I derived 300m from pace counting and also split times on the early laps. When I got home, saw that 300m was exactly what I had figure previously. I will continue to use that figure, though, based on the 250 split, which would be about 740 mile pace, I suspect the actual distance might be a bit less.

[Easy distance plus]

Cool down

Tassajara. In the weight room (gazebo), in its new location on The Flats. Military press pyramid with barbell. Curls with 25 lb dumb bell, 3 sets of 12.

[Strength exercises]

Drive from home all the way to Tassajara. First time since our first visit 20 years ago that we drove ourselves in rather than take the stage. Because of L's sore neck, I did all the driving, so it was a pretty arduous day.