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Training Log Archive: DWildfogel

In the 7 days ending Mar 2:

activity # timemileskm+m
  Stretching1 4:30:00
  Running3 1:33:07 8.78(10:36) 14.13(6:35)
  Strength exercises2 32:00
  Orienteering1 30:20 2.53(11:59) 4.07(7:27)
  Total6 7:05:27 11.31 18.2

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Saturday Mar 2 #

Note

While coming out of downward dog in the morning, got really DIZZY, and had many bouts of that during the day, some so bad I felt like I was going to fall over.

Fortunately, by the next day, the dizziness was gone.

12 PM

Strength exercises 17:00 [4]

At home. 2 sets each of the three theraband exercises, avoiding the core exercises because I couldn't lie down due to dizziness; used 25 lb dumb bell for first time in a while, one set of each exercises, 80% of reps

[Strength exercises]

Friday Mar 1 #

Stretching 4:30:00 [2]

The usual weekly accumulation of morning exercises. Started adding the balance exercises back in, so now doing everything except push-ups.

12 PM

Orienteering (Forest running) 30:20 [4] 2.53 mi (11:59 / mi)
shoes: Yellow Falcons

Local terrain and jeep trail next door. A rare two-days-in-a-row workout, which I hadn't really planned, but thought I'd do it because legs felt ok and heavy rain is predicted for tomorrow.

Run with (backup) O-glasses, but no map.

Hadn't done this in two months, and except for vetting at Harvey Bear, haven't done any woods orienteering, either. There was lots of deadfall from all the storms, so this was a tough workout even though I tried to take it easy for the first two loops. I was in O2 debt by the end of the first loop, but I managed to keep going and even pick up the pace. Maybe at the beginning I was still feeling the effects of yesterday's fairly hard intervals, or maybe I just had to get re-acclimated to forest running. I really should be running in the forest once or twice a week - it's so different from running on a trail or dirt road.

Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
456, 441 (Tot: 938)

To woods loop start: 30

Forest running:
4 x [1 x house + [2 x woods loop]]: 524, 511, 457, 436 (Tot: 2011)

[Orienteering Forest running]

Running warm up/down 9:39 [2] 0.65 mi (14:51 / mi)
shoes: Yellow Falcons

Cool down:
200 walk
300 recovery jog in front yard
124 stretch
639 half-mile on jeep trail (two laps plus) in clockwise direction

Thursday Feb 28 #

1 PM

Running (Threshold intervals) 27:20 [4] 3.08 mi (8:52 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. High 40's, hardly any wind, not bad at all. Trail muddy in spots due to heavy rains last couple of days.

Legs felt very good, but it was a hectic morning and I got really late, so went for a speed workout, first time in ages, and it went very well. The seven splits were very similar to the first seven from the very good workout of Mar 5, 2017, though on that day I did one more interval and had less overall rest. A better comparison is Feb 8 of that year, when I hadn't done speed work in a while, and today was both faster and I did more reps.

Warm up (quite fast in itself): 443, 419, 404 (tot: 1307)

...and then continuing without rest to the threshold intervals...

338 [59 rest] 333 [59] 331 [130*] 330 (tot: 1413, for 1.76 miles, very close to 800/mi pace)

*needed a little extra time to catch my breath, so clearly this was faster than actual threshold pace in my current condition.

[Threshold intervals]

Running warm up/down 11:20 [2] 0.65 mi (17:26 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down:

30 walk
300 recovery jog
100 stretch
820 cool down jog for half-mile on jeep trail

Tuesday Feb 26 #

5 PM

Strength exercises 15:00 [3]

At home. After a long day, including lunch with Rachel in SF and meetings at Oracle.

Theraband interleaved with core and adductors, 2 sets of everything, 80% of the reps. Weights with 15 lb dumb bell, 2 sets, 24 reps for curls, 16 for presses.

[Strength exercises]

Monday Feb 25 #

11 AM

Running (Easy distance plus) 38:48 [3] 4.0 mi (9:42 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Leading edge of big storm coming in; foggy and drippy, strong and chilly wind. Legs felt strong, so despite being quite exhausted (did have a half hour nap before hand), it was a good run. No need to control breathing for the first 3 miles. Significant pick up over the last mile.

Splits are for two laps at a time, 0.44 mi, except the last, which is from the finish to the trail to the gate:
446, 430, 425, 419, 418, 414, 405, 354, 346, 25

[Easy distance plus]

Running warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Sunday Feb 24 #

Note
(rest day)

Off day

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