Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DWildfogel

In the 7 days ending Jul 20:

activity # timemileskm+m
  Running3 1:30:43 8.33(10:53) 13.41(6:46)
  Walking2 1:29:00 3.75(23:44) 6.04(14:45)
  Orienteering1 30:17 2.53(11:58) 4.07(7:26)
  Total5 3:30:00 14.61(14:22) 23.51(8:56)

«»
0:54
0:00
» now
SuMoTuWeThFrSa

Saturday Jul 20 #

7 AM

Walking 35:00 [2] 1.75 mi (20:00 / mi)
shoes: Kayanos 24 White

San Anselmo. Walk up to the open space at the top of Spring Grove Ave via Hillsdale, then up the gravel road. Took the right fork, which resulted in a dead end. Came back via Greenfield.

Friday Jul 19 #

6 PM

Walking 54:00 [2] 2.0 mi (27:00 / mi)
shoes: Salomon SC3 Bl/Bl 3

Phoenix Lake. We actually started up from Natalie Coffin Greene parking at 5:45. Very pleasant temps, Lake was lovely. 5 minutes up, 44 around, counterclockwise, 5 minutes down.

Wednesday Jul 17 #

7 AM

Running (Easy distance plus) 32:11 [3] 3.3 mi (9:45 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Fog just lifting. 50 degrees at the start, close to 60 by the end, very nice running conditions, and beautiful sun rays filtering through the trees and visible in the mist. Gorgeous. Felt strong, but after hard workouts both Sunday and Monday, wanted today to be easy, and it was, even though I got going pretty fast over the last mile.

451, 428, 422, 415, 409, 408, 401, 155 (first lap of the next to last loop was also 155, so I slowed the pace down a bit)

[Easy distance]

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

Cool down

Tuesday Jul 16 #

Note
(rest day)

Very hectic day dealing with Greenfield issues.

Lunch with Charlie and Roz (and David) at Oracle.

Monday Jul 15 #

11 AM

Orienteering (Forest running) 30:17 [4] 2.53 mi (11:58 / mi)
shoes: Yellow Falcons

Local terrain and jeep trail next door. A rare workout after a workout day. Legs not real springy, but felt ok. Attempted to take it easy, but there's no real taking it easy in this work out. Was already in some oxygen debt before the end of the first split.

Had wanted to run before breakfast, but didn't get out until 11:40 and it was quite warm, high 70's with hardly any breeze

Run with O-glasses, but no map.

Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
451, 427 (Tot: 919) --warm up was surprisingly fast given how easily I was running

To woods loop start: 30

Forest running:
4 x [1 x house + [2 x woods loop]]: 516, 508, 501, 501* (Tot: 2028)

*tripped and fell on first forest lap of the last split, lost about 5 secs

[Orienteering Forest running]

Running warm up/down 10:20 [2] 0.66 mi (15:40 / mi)
shoes: Yellow Falcons

Cool down
100 walk
320 recovery jog
200 walk, drink, stretch
700 half mile cool down jog

Sunday Jul 14 #

7 AM

Running (Distance) 30:22 [3] 3.3 mi (9:12 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep Trail next door. Out at 7:15 am. No breeze at all, 70 degrees, feels a little warm but OK. Not a great night's sleep, but legs felt good and got going quite quickly. Had to work on breathing by the time I'd run a mile, but kept pushing the pace without straining. Good run.

445, 418, 404, 400, 352, 348, 347, 145

Last 2.42 in 2118 (8:48 pace)

[Distance]

Running warm up/down 11:50 [2] 0.67 mi (17:40 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down
340 recovery jog
210 walk and speak with Julio, who came over to do some yard work
810 half mile cool down jog

« Earlier | Later »