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Training Log Archive: DWildfogel

In the 7 days ending Aug 10:

activity # timemileskm+m
  Stretching1 3:45:00
  Walking1 1:22:00 3.6(22:47) 5.79(14:09) 30
  Running2 1:18:22 6.53(12:00) 10.51(7:27) 200
  Orienteering1 35:01 2.78(12:36) 4.47(7:50)
  Total5 7:00:23 12.91 20.78 230

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Saturday Aug 10 #

Note
(rest day)

Drive from Skyline to San Anselmo. Got stuck in awful traffic in Marin.

8 AM

Walking 1:22:00 [2] 3.6 mi (22:47 / mi) +30m 22:12 / mi
shoes: Salomon SC3 Bl/Bl 3

Walk around Bon Tempe Lake with L on a lovely morning. Started at the Bon Tempe Lake Trailhead parking (took just under 20 minutes to drive there). After passing by the Lake Lagunitas parking area, took the Alex Forman Trail, cutting across the first peninsula instead of staying on its edge. That cut off roughly half a mile.

First time out here since getting our San Anselmo place.

Friday Aug 9 #

Stretching 3:45:00 [2]

The usual weekly accumulation of morning exercises. Trying to get out and run before breakfast has been keeping the morning sessions a bit short.

7 AM

Running (Easy distance) 14:41 [3] 1.48 mi (9:55 / mi)
shoes: Salomon SC3 Bl/Bl 3

Ross Commons. First time running here. It's a large, flat grassy area, nicely maintained, one section with trees, another section with athletic fields. Preliminary estimate is that running around the perimeter is about .37 miles.

Only a 7 minute drive to get there. Running by 7:15. Just aiming to loosen up my legs a bit. Not that Sunday is a big race or anything, but legs have been pretty tired this past week, so wanted today to be very easy. Not much spring in my legs, so it was good that I wasn't trying to attempt more.

413, 340, 328, 319

[Easy distance]

Running warm up/down 5:30 [2] 0.3 mi (18:20 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Wednesday Aug 7 #

7 AM

Orienteering (Forest running) 25:01 [4] 2.13 mi (11:45 / mi)
shoes: Yellow Falcons

Local terrain and jeep trail next door. Out at 710am, on a day when we planned to go to San Anselmo early afternoon, so wanted to keep this short and not too hard. But, I was in oxygen debt before the end of the first forest split, so it was a plenty difficult workout. Eased off at the beginning of the third loop because I was tired, picked it up for the last third hoping I'd do it in around 520, surprised when it turned out to be 450. Rarely do a run like this before breakfast, so that might have contributed to how hard it felt. Also, legs not completely recovered from Sunday's Phoenix Lake tough run.

Run with O-glasses, but no map.

Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
500, 429 (Tot: 930)

To woods loop start: 30

Forest running:
3 x [1 x house + [2 x woods loop]]: 510, 459, 450 (Tot: 1501)

[Orienteering Forest running]

Orienteering warm up/down 10:00 [2] 0.65 mi (15:23 / mi)
shoes: Yellow Falcons

Cool down:
100 walk
300 recovery jog
200 walk, stretch
700 half-mile cool down jog

Tuesday Aug 6 #

Note
(rest day)

Dial into staff meeting from home after morning appt in LG and then lunch with Jeff.

Monday Aug 5 #

Note
(rest day)

Drive back to Skyline, seemed to take much too long.

Sunday Aug 4 #

8 AM

Running (Easy distance) 52:41 [3] 4.5 mi (11:42 / mi) +200m 10:17 / mi
shoes: Salomon SC3 Bl/Bl 3

Phoenix Lake. Get to Natalie Green around 7:45, had to wait ten minutes for a parking spot.

Did not feel good at all. Intended to go more slowly than last time as this was sure to be a harder run, but even so, struggled from the beginning. Thought about turning around at the second bridge, but wanted to see the rest of this route, so pushed myself up the hill. Felt very depleted later. Need to space out runs up hills here until I'm in better shape.

First column is split for segment, second column is cumulative time.

(Didn't press my watch button hard enough to get the first two splits; they were definitely slow)
Bend in fire road -------------------- 1145
Hidden Meadow trail --------- 520 1704
Second bridge ----------------- 205 1911
Six Points ----------------------- 842 2753
Five Corners ------------------- 620 3413
Hidden Meadow Trail* ------- 620 4033
Bend in fire road -------------- 418 4451
explore --------------------------- 36 4527
Jct with trail around lake ---- 129 4657
Dam ------------------------------ 544 5241

*just passing by the trailhead

Suspected I was near Bon Tempe (i.e., the orienteering map), and several days later found out that Five Corners is indeed on the Bon Tempe map has the first part of the Shaver Grade descent as a border. Had I then taken the cut off on Concrete Pipe Rd, in a couple of hundred meters I would have been at the bottom of the Hillside of Death - maybe that's why I felt so bad on this run!

[Easy distance w/hills]

Running warm up/down 5:30 [2] 0.25 mi (22:01 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down on the fire road down to the parking lot after a short loop up at the top.

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