Training Log Archive: DWildfogel

Woke up at 2am smelling smoke. Looked out the window and saw flames, about 300m away on the tree farm below us. Heard tractor noises, and realized that the people who own the farm were burning debris in a big bonfire - astonishing in these conditions!! Without going into details, the fire engines came, the fire was put out, the police came; it was quite a morning, extremely disconcerting and exhausting. Did manage to get a little more sleep, from about 5:30am to 700.

C • Wow! 4

Local terrain and jeep trail next door. Due to the fire incident at Mackenzie's Tree Farm below us last night, got very little sleep. Don't know how I found the energy to do this tough workout.

Used to call this 2.45 mi, but since I now believe the jeep trail is 10% longer than I originally thought, this comes out to 2.53.

Warm up on jeep trail loop:
Splits are for 2 laps at a time, 0.44 miles:
446, 410 Tot: 857. Fast even though I was running very easily.

To woods loop start: 29.

Forest running:
4 x [1 x house + [2 x woods loop]]: 452, 443, 429, 500, Tot: 1905

Thought I would run these pretty easily, but got going fast, so went with it, figuring I'd do only 3 instead of 4. And I was in O2 debt and mighty tired at the end of 3, but figured I would just do one more at a much reduced pace. Quite amazing that that came out nearly as fast as the others (hard to fathom, really).

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

[Orienteering Forest running]

Cool down; dealing with a nose bleed the whole time.

310 cool down jog
200 jog over to jeep trail loop, walk, stretch
700 cool down jog: two jeep trail loops plus 80m (half-mile)

At home. Full workout. Theraband interleaved with core (included two sets of "new" triceps exercise), adductors, 14 bar dips, weights.

[Strength exercises]

At home, continuing after the usual strength exercises...

Ramping up further on glute exercises: two sets each leg, 30 sec hold: clam shells, scissors, fire hydrant.

[Leg strengthening]

Jeep trail next door and front of house loop. Presidio sprint event scheduled for today was CANCELLED two nights ago to due poor air quality from the Camp Fire, but today up here we were above most of the smoke. The AQI at Las Cumbres was under 100, and we couldn't smell any smoke, so we went for it. Legs feeling much better, but still not great.

5 x 2 jeep trail loops (0.44 mi each):
504, 443, 438, 434, 428 (Tot 2328 for 2.2 mi)

Reverse direction: 5
To gate: 137
To Skyline: 12 **there's now a rope keeping the gate closed, so had to high step over it
1 front of house loop: 604
Back to jeep trail: 14
Finish jeep trail loop: 34 [So 211 for that loop]
1 jeep trail loop: 210 [So 1053 for that "mile" (1.04 mi)]
To gate: 136
To Skyline: 11
1 front of house loop: 551
Back to jeep trail: 13
Finish jeep trail loop: 34 [So 210 for that loop]
1 jeep trail loop: 203 [So 1029 for that "mile" (1.04 mi)]

[Easy distance]

Cool down.

Air quality was pretty good up here early in the morning, but still bad at lower elevations. By the time I walked, it was a little worse, but not a problem. My legs, though, still don't feel good, and my knees are aching.

At home. Core interleaved with theraband, adductors, 13 bar dips, weights. 3 sets of everything. Complete workout except for pull downs, and tried a triceps exercise with the theraband that L showed me.

Have had a bit of BPV again, since the dentist on Tues. But fought through the dizziness to lay down on the roller, and it was ok once I got my head down on the roller.

[Strength exercises]

Hadn't done the glut exercises in ages, so just did 2 x 20 secs (each leg) with the yellow (weaker) band: clam shells, scissors, fire hydrant.

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

Smoke has gotten worse in most of the Bay Area, but still not too bad up here. Still, didn't seem like extensive exercise out of doors would be a good idea, and anyway, legs are feeling mighty tired, so thought I'd just to a very little bit.

Walked along Skyline. Warmth of the sun felt good.

Continuing after walking ooutside...

Parade walking (4 lbs each hand), 4 mins
Step ups (4 lbs each hand), 2 mins
Walking with yellow thera-ring, 4 mins

Did manage to get my heart rate up a bit.

JCCLG. Full amount of core interleaved with machines and weights. Pushed all of these pretty hard. 45 lbs for military press, 80 lbs for triceps and lats pull downs. 25 each arm for curls. 12 bar dips.

Also did a bit of leg strength exercises, logged below.

[Strength exercises]

JCCLG. As part of the strength exercises above. One set each of one-legged squats, kettle bell squats and parade march.

Santa Cruz. West Cliff Dr, from just N of the light house almost to Natural Bridges. Felt very sluggish. According to various mile markers on the sidewalk, we ran most of the way back at nearly exactly 10 min pace, picking it up just a bit over the last half-mile.

[Easy distance]