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Training Log Archive: DWildfogel

In the 7 days ending Jan 25:

activity # timemileskm+m
  Running2 1:08:19 6.45(10:36) 10.38(6:35) 110
  Walking1 40:00 2.0(20:00) 3.22(12:26) 100
  Total3 1:48:19 8.45(12:49) 13.6(7:58) 210

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Saturday Jan 25 #

4 PM

Walking 40:00 [2] 2.0 mi (20:00 / mi) +100m 17:19 / mi

Walk from Legion of Honor in SF to the Lands End Labirynth with Felix and L. Enough fog that the view wasn't spectacular.

More than 200 steps; less than ideal the day before an orienteering race.

Friday Jan 24 #

11 AM

Running 20:01 [3] 2.1 mi (9:32 / mi)
shoes: Speedcross 5

Phoenix Lake, with Felix and L. Warmer than I anticipated (low 50's), sweated a good deal in a long sleeve top. Wanted just an easy, flat 15 mins, but this was a bit harder than that. The walk we did after (see below) was more than I wanted to do.

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
----------------------------------- (557)
Jct with trail around lake --- 557
----------------------------------- (121)
Phoenix Junction ------------ 718 ---- 2001
----------------------------------- (508) --- (411) <-- cut engines here
Hidden Meadow Trail ------ 1226 --- 1550
----------------------------------- (143) --- (140)
Second bridge -------------------- 1410

Cool down jog to the jct with the trail around the lake (210), then another 145 waiting for L.

Then we all waked around the back side of the lake. 2400 to get to the bottom of the steps at the far end. I was both sweating and chilled on the walk. Walked another 15 mins to get back to the car.

[Easy distance]


Tuesday Jan 21 #

11 AM

Running (Easy distance) 42:18 [3] 4.0 mi (10:35 / mi) +110m 9:45 / mi
shoes: Speedcross 5

[This entry needs fixing up]

Phoenix Lake. Some drizzle. Start at 11:30 after (yet another) very hectic morning.

Started the run from the bridge by the parking lot, taking it easy on the first uphill, but jogging all the way.

Old start: 356
New start: (7) 403

Then, 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 ---- xxxx
----------------------------------- (547) ---- (513)
Jct with trail around lake --- 951 ---- xxxx
----------------------------------- (125) ---- (119)
Phoenix Junction ------------ 1116 ---- xxxx
----------------------------------- (500) --- (348)
Hidden Meadow Trail ------ 1616 --- xxxx
----------------------------------- (247) --- (150) *missed split
Middle of big curve on Shaver -- 1904

Continuing clockwise around lake...

Jct with Allen trail (444) xxxx
Bot of steps at end of lake (54)
Allen trail (103)
Finish (420)

[Easy distance]

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Speedcross 5

Cool down on dam

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