Training Log Archive: DWildfogel

JCCLG, after a long day of working in the basement. A very good two-thirds workout. Had the place mostly to myself.

Weight machines interleaved with core, two sets each instead of 3, full reps except only about two thirds of the reps on the second set of core (quads a bit sore from yesterday's speed work). Adductors, 8 bar dips (still feeling strangely sore in my chest when I do them), pull downs with 80 lbs (tough for behind the neck ones), curls (did the second set with 27.5 lbs, but only 4 reps).

[Strength exercises]

Actually did this first (as usual), just to warm up a bit. Fun, but didn't shoot very well.

The usual weekly accumulation of morning exercises.

Jeep trail next door. After another stressful day preparing the house for sale (had two sets of workers over, plus there was a plumbing issue at the new house), finally got out for a run while L was walking. Decided some speed work was in order, and got going surprisingly well. The third lap of the warm up was already in threshold pace territory. The first two intervals (2 rappers) were a bit faster than threshold, and then did one last lap after a little extra rest, making it more like a traditional interval.

Don't think I've ever run a lap nearly as fast as 131 out here, though I also don't think I've ever run just a one lap interval. In any case, seems like my speed is pretty good at this point, even though I haven't really done any speed work since preparing for WMOC New Zealand two years ago. For the next seven weeks, in preparation for WMOC Latvia, I'm much more in need of doing sprint-O training than of doing running speed work.

Warm up (splits are for two laps at a time, 0.44 miles):
441, 406, 353 Tot: 1241

Then without stopping, straight in to the intervals, first two at threshold, last one, just one lap, considerably faster:
331 [102] 327 [155] 131

[Threshold] [Intervals]

Cool down. Pretty tired from the intervals. Walked for a minute, jogged a lap slowly, walked another minute, jogged another lap even more slowly.

Just-good-to-be-outside walk with L, 4 laps around the jeep trail (had done two on my own a little earlier).

At home. Good workout, two sets of most things, three sets of the remaining.

[Strength exercises]

Jeep trail next door and front of house loop. Out much too late after a long day of prepping the house. Nevertheless, felt decent at the outset, and got going amazingly well on the last mile.

My fastest ever for this workout, more than a minute faster than 9-15-18

2 x 2 laps in the usual direction: 453, 439
Reverse direction: 5
1 jeep trail loop: 215
To gate: 140
To Skyline: 10
1 front of house loop: 600
Back to jeep trail: 12
Finish jeep trail loop: 35 [So 215 for that loop, 1054 for that "mile"]
1 jeep trail loop: 211
To gate: 135
To Skyline: 10
1 front of house loop: 539
Back to jeep trail: 12
Finish jeep trail loop: 32 [So 207 for that loop, 1021 for that "mile"]
1 jeep trail loop: 202
To gate: 127
To Skyline: 9
1 front of house loop: 512
Back to jeep trail: 12
Finish jeep trail loop: 30 [So 157 for that loop, 935 for that "mile"]
Final jeep trail loop: 148

Summary:
Jeep trail loops in reverse: 215, 215, 211, 207, 202, 157, 148
Total on jeep trail: 11 loops (2.42 miles) 2408
Front of house loops: 600, 539, 512
Miles*: 1129 (1st 4 laps plus last lap), 1054, 1021, 935

*now think these are 1.04 miles each

[Easy distance plus]

Cool down

At home. Two sets of everything instead of three, pretty close to full reps.

Afterwards, went to dinner in Aptos for my birthday.

[Strength exercises]

At home. Hadn't done any of these in ages, so just did a little bit of several of them (e.g., one-legged squats).

Nevertheless, was a bit sore the next day.

[Leg strengthening]

Local terrain and jeep trail next door. Foggy and chilly. Had hoped to get out early, but more stuff with realtors, title company, bankers, etc, so would up not getting out until after Noon, by which time I was hungry and grumpy. But got into running pretty quickly, and it was an excellent workout, and certainly improved my mood.

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

I was feeling pretty tired by the middle of the first loop; definitely pushed that loop a little too hard. Eased of just a little for the second loop, pushed a bit on the third with the promise that I'd take it real easy on the fourth. Did indeed slow down noticeably at the beginning of the fourth, but picked it up during the last loop in the woods, and wound up only two seconds slower than the previous loop.

Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
456, 429 (Tot: 925)

To woods loop start: 27 (turned around more quickly than usual)

Forest running:
4 x [1 x house + [2 x woods loop]]: 500, 504, 450, 452 (Tot: 1948)

[Orienteering Forest running]

Cool down:
130 walk
315 recovery jog in the front yard
245 jog/walk over to the jeep trail, stretch

Suddenly decided to sprint a little through the woods; that's logged next...

One sprint along the spine in the middle of the jeep trail loop. Glasses were foggy and there was lots of wet and slippery stuff on the ground, so I didn't do a second one. Also, legs were mighty tired at that point.

Came out on the trail a bit before the intended place.

[Orienteering Forest running]

Cool down:
200 walk
720 cool down jog, reverse direction (while L was finishing her run)

Went to see Yankees-Giants at (the newly renamed) Oracle Park in SF. Nice spring day. Took the train from Millbrae, walked to the ball park, walked around the stadium a fair bit.

Really good to have some relaxed time.