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Training Log Archive: DWildfogel

In the 7 days ending Jan 18:

activity # timemileskm+m
  Running2 1:30:43 8.45(10:44) 13.6(6:40) 120
  Total2 1:30:43 8.45(10:44) 13.6(6:40) 120

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Saturday Jan 18 #

10 AM

Running (Distance) 29:30 [3] 3.2 mi (9:13 / mi)
shoes: Speedcross 5

Phoenix Lake. Got to the parking lot at 10:00, only had to wait a minute. Mostly sunny, 45 degrees, chilly on the way up but nice once I got to the lake.

Modest pace for first couple of minutes, but then channeled my frustration into the run and turned it into a PR for the second bridge run (formerly 2509) as well as for this run. After Phoenix Jct, pushed it up Shaver Grade for a 2 sec PB, then took off; all the rest of the splits to the dam where big PBs.

Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.

Phoenix Lake ----------------- start ---- 2432
----------------------------------- (550) ---- (430)
Jct with trail around lake --- 550 ---- 2002
----------------------------------- (121) ---- (111)
Phoenix Junction ------------ 711 ---- 1851
----------------------------------- (445) --- (331)
Hidden Meadow Trail ------ 1156 --- 1520
----------------------------------- (143) --- (140)
Second bridge -------------------- 1339

Continuing clockwise around lake...

(Slowed to a jog for 153 getting across the dam and up the first little hill, then picked it back up to a decent pace, maybe 10 min/mi)
Jct with Allen trail (458) 2930

[Distance]

Running warm up/down 4:20 [2] 0.25 mi (17:21 / mi)
shoes: Speedcross 5

Warm up on the hill up from Natalie Green, mostly walking, some jogging.

Running 6:00 [3] 0.35 mi (17:09 / mi)
shoes: Speedcross 5

200 recovery jog (not logged)
100 walk
30 stretch
600 cool down jog

Wednesday Jan 15 #

3 PM

Running (Easy distance w/hills) 40:23 [3] 4.0 mi (10:06 / mi) +95m 9:24 / mi
shoes: Speedcross 5

Phoenix Lake. Mostly sunny but quite chilly. Lethargic after a day of errands, but put out a good effort it turned into a good run.

Need better estimates for distance and climb.

First time running up Shaver Grade past the turn off to Hidden Meadow Trail (I've run down that part). Went as far as Concrete Pipe Road, then made the sharp left and ran along that level road until the sharp turn where the pipe is visible, which is at the bottom of the Hillside of Death.

Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.

Phoenix Lake ----------------- start ---- 4023
----------------------------------- (554) ---- (446)
Jct with trail around lake --- 554 ---- 3536
----------------------------------- (124) ---- (116)
Phoenix Junction ------------ 718 ---- 3420
----------------------------------- (521) --- (348)
Hidden Meadow Trail Jct - 1239 --- 3031
----------------------------------- (703) --- (425)
Concrete Pipe Rd ---------- 1942 --- 2606
----------------------------------- (311) --- (312)
Hillside of Death ------------------- 2254

Last three splits were nearly as fast as PR second bridge run, so could have called this Easy distance plus.

[Easy distance w/hills]

Running warm up/down 4:10 [3] 0.25 mi (16:41 / mi) +25m 12:43 / mi
shoes: Speedcross 5

Warm up by going up the big hill from Natalie Coffin Greene to the dam (well, almost: the start is actually at the little bridge over the spillway, just below the top of the dam), mostly walking with a good deal of jogging.

Running warm up/down 6:20 [2] 0.4 mi (15:50 / mi)
shoes: Speedcross 5

Cool down.
150 recovery jog
100 walk (up the little heading to the S side of the lake)
620 cool down jog (from the first tree to the first big reentrant and back)

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