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Training Log Archive: DWildfogel

In the 7 days ending Apr 13:

activity # timemileskm+m
  Stretching1 4:00:00
  Walking4 1:55:00 5.1 8.21
  Running4 1:47:09 10.05(10:40) 16.17(6:37)
  Orienteering1 23:38 2.13(11:06) 3.43(6:54)
  Total8 8:05:47 17.28 27.81

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Saturday Apr 13 #

11 AM

Running (Easy distance ) 51:51 [3] 4.9 mi (10:35 / mi)
shoes: Salomon SC3 Bl/Bl 3

Sonoma County State Beach, Goat Rock Area, Kortum Trail. From Blind Beach parking to edge of Furlong Gulch and then back to Sunset Rocks. Lots of loop backs (8 totaling 809); ‘Usual” BB->FG->SR run in 4442.

High 50’s, mostly sunny, breezy at the start but considerably less so once over the first hill. Trail was wet and muddy in quite a few spots, requiring quite a bit of avoidance maneuvering. Didn’t feel so great at first, but by the end was going pretty fast (and felt quite worn out afterwards, but recovered nicely by the next day).

BB — 746 — SR — 1309 — SB — 554 — FG
......................SR — 1203 — SB — 550 — FG

[Easy distance]

Walking 14:00 [2]
shoes: Salomon SC3 Bl/Bl 3

Walk back from Sunset Rocks to Blind Beach parking.

Friday Apr 12 #

Stretching 4:00:00 [3]

The usual weekly accumulation of morning exercises.

5 PM

Walking 36:00 [2] 1.8 mi (20:00 / mi)
shoes: Kayanos 24 White

Monte Rio, after driving up (with a long stop in San Rafael. Lovely spring day. Walk down from the cabin to far side of golf course and back.

Thursday Apr 11 #

12 PM

Orienteering (Forest running) 23:38 [4] 2.13 mi (11:06 / mi)
shoes: Yellow Falcons

Local terrain and jeep trail next door. Still really wacked out from house hunting and severe lack of sleep, and didn't get out until nearly 12:30. Ate a Power Bar right beforehand, and after two jeep trail loops, started feeling a lot of energy, so turned this into a speed workout. So much faster than when I did it the same thing just last week.

Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
451, 421 (Tot: 913)

To woods loop start: 29

Forest running:
3 x [1 x house + [2 x woods loop]]: 446, 438, 432 (Tot: 1356)

[Orienteering Forest running]


Running warm up/down 9:00 [2] 0.6 mi (15:00 / mi)
shoes: Yellow Falcons

Cool down
115 walk
300 recovery jog in yard
245 jog, walk, stretch
600 cool down jog, 2 laps+ (.45mi) on the jeep trail

Wednesday Apr 10 #

11 AM

Walking 25:00 [2] 1.3 mi (19:14 / mi)
shoes: Kayanos 24 White

Pleasure Point (Aptos), E.Cliff drive. Casual walk overlooking the ocean.

5 PM

Walking 40:00 [2] 2.0 mi (20:00 / mi)

Walk with L on Skyline, up and back a bit to stay in the sun.

Tuesday Apr 9 #

Note
(rest day)

Spent the day negotiating about buying a house. Finally settled very late in the evening.

Monday Apr 8 #

11 AM

Running (Threshold running) 27:30 [3] 3.0 mi (9:10 / mi)
shoes: Salomon SC3 Bl/Bl 3

Lake Ranch Reservoir. Finally a spring day, actually a bit muggy, temp in low 60's. A lull in the storm of house hunting (actually slept last night), feeling somewhat OK, but third day in a row running made me unsure of how my legs would feel. Given limited time, thought I might try a threshold run, and after a very good first split, decided that's what I'd go for. (L started a little before me.) So, kept up a good pace to the near side of the lake, then moved it up to threshold (a little beyond threshold on the hills) on the way back. Needed a short break on the way back.

----------------- 440(507)947(444)1432
2730(358)**2331(504)1826(354)

**42 sec jog

[Threshold run]

Running warm up/down 7:00 [2] 0.45 mi (15:34 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down
100 recovery jog (not logged)
100 walk
700 cool down jog

Sunday Apr 7 #

11 AM

Running (Easy distance) 11:48 [3] 1.1 mi (10:44 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door (L out there, too, different pace), just trying to work off steam from house hunting.

451, 439, 218

[Easy distance]

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