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Training Log Archive: DWildfogel

In the 7 days ending Aug 17:

activity # timemileskm+m
  Walking1 1:45:00 5.0(21:00) 8.05(13:03) 250
  Running2 57:21 5.03(11:24) 8.1(7:05)
  Orienteering1 31:44 2.53(12:33) 4.07(7:48)
  Total3 3:14:05 12.56(15:27) 20.21(9:36) 250

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Saturday Aug 17 #

8 AM

Walking 1:45:00 [2] 5.0 mi (21:00 / mi) +250m 18:11 / mi
shoes: Salomon SC3 Bl/Bl 3

Marin Municipal Water District open space. Temp around 60 when we started, a big relief after the heat of the last few days. No more than 70 when we finished.

Parked at Natalie Coffin Greene, hiked up to Phoenix Junction, then Shaver Grade, sharp left onto Concrete Pipe Rd, and we were now on the O-map, which I had on my iPhone as a PDF. Soon got to the bottom of the Hillside of Death. Lovely, flat walk on this road. Turned up Madrone Trail, which has many switchbacks, and so the walking was surprisingly easy. Then took the Pumpkin Ridge Trail to the Lake Lagunitas parking lot, where Rachel was waiting for us. All together, a very fine hike and surprisingly easy.

A bit later, walked the 0.2 miles to Lake Lagunitas, which I'd never seen despite having been in that parking lot so many times. The three of us hung out there for a while, watching ducks, frogs and a turtle. Really nice.

We'd gotten to the Natalie Greene parking lot at 8:15. Lot was full, but no other cars were waiting. Got a spot after five minutes.

Friday Aug 16 #

7 AM

Orienteering (Forest running w/map) 31:44 [4] 2.53 mi (12:33 / mi)
shoes: Salomon SC3 Bl/Bl 3

Local terrain. Out at 7:40. It was a little cooler this morning after a couple of really hot days, but still uncomfortably warm.

Took along a couple of Bon Tempe maps. Started reading after the first lap on the jeep trail, and stopped reading when I started the last forest loop. As usual, much harder for me to get info off the map while running through the woods than while running on the trail (no surprise there). This is run is a tad over 4 km, so even accounting for the fact that this were an orienteering course then the straight line distance would be less, this is a faster pace than I orienteer at; maybe I should try slowing down to see if I can read the map better while running in the woods.

Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
513, 450 (Tot: 1003)

To woods loop start: 31

Forest running:
4 x [1 x house + [2 x woods loop]]: 522, 521, 509, 516 (Tot: 2109)

Pretty sluggish from the outset, didn't get much better. Cut engined and stopped reading the map on the last of the four loops; the comparable time shows how much even trying to read the map slows me down.

[Orienteering Forest running w/map]


Running warm up/down 11:20 [2] 0.63 mi (17:59 / mi)
shoes: Salomon SC3 Bl/Bl 3

120 walk
320 recovery jog in front yard
400 walk, drink, stretch
800 2+ lap cool down jog on the jeep trail

Wednesday Aug 14 #

7 AM

Running (Esay distance) 39:31 [3] 4.0 mi (9:53 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Got out at 7:05am after a very warm night. Temp in the high 70's, some breeze, not bad in the shade but the sun is hot. Legs a little heavy (no doubt from Sunday at DVC), but stayed relaxed, no stress, felt decent. Picked it up with 5 laps to go and then again with 3 laps to go, but still at a relaxed pace, though I had to work on breathing rhythm. Nice run.

Splits are for two laps at a time, 0.44 mi. Last split is for 0.4 mi to make it 4 miles even:
455, 441, 430, 421, 419, 417, 408, 359, 352, 24

Went a little too long for the last split, perhaps 3 seconds.

[Easy distance]

Running warm up/down 6:30 [2] 0.4 mi (16:15 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down in the shade.

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