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Training Log Archive: DWildfogel

In the 7 days ending Feb 1:

activity # timemileskm+m
  Stretching1 3:00:00
  Walking3 2:29:00 5.25 8.45
  Running1 43:01 4.55(9:27) 7.32(5:52)
  Orienteering1 42:00 2.73(15:22) 4.4(9:33)23 /24c95%
  Total6 6:54:01 12.53 20.1723 /24c95%

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Saturday Feb 1 #

Note
(rest day)

Cleaning out the Greenfield basement. (Hardly restful)

Friday Jan 31 #

Stretching 3:00:00 [2]

Morning exercises. Had to cut it short several times with Felix here, house sale pending, etc.

11 AM

Running (Distance) 35:00 [3] 4.0 mi (8:45 / mi)
shoes: Speedcross 5

Phoenix Lake. 11:30. Gorgeous day, felt strong, pushed it.

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 ---- 2418
----------------------------------- (538) ---- (441)
Jct with trail around lake --- 538 ---- 1937
----------------------------------- (115) ---- (113)
Phoenix Junction ------------ 654 ---- 1824
----------------------------------- (431) --- (340)
Hidden Meadow Trail ------ 1125 --- 1444
----------------------------------- (142) --- (136)
Second bridge -------------------- 1307

Continuing clockwise around lake...

Finish (same as start) -----------------3500
---------------------------------- (421) --- (417)
Jct w/Allen trail ------------- 2839 ---- 3042
----------------------------------- (49) ---- (113)
Stairs at end of lake ------------ 2929

[Distance]

Running warm up/down 8:01 [2] 0.55 mi (14:35 / mi)
shoes: Speedcross 5

Cool down:
100 walk
230 recovery jog
432 stretch
541 jog down to parking (thought maybe L was already down there), zig zagging a lot



Thursday Jan 30 #

4 PM

Walking 30:00 [2] 1.5 mi (20:00 / mi)
shoes: Salomon SC3 Bl/Bl 3

Phoenix Lake. Really needed to get out. Lovely warm day was mostly gone by the time I got there, but still it was good.

Wednesday Jan 29 #

12 PM

Walking 59:00 [2] 2.75 mi (21:27 / mi)
shoes: Salomon SC3 Bl/Bl 3

Kortum Trail. From Sunset Rocks to Blind Beach, then 2+ mins beyond, then back. Surprisingly muddy. 28 mins from SR to SB, 25 mins on the way back, surprisingly slow even though I was walking at a good clip.

Walking 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Salomon SC3 Bl/Bl 3

Down and back up to the car twice.

Tuesday Jan 28 #

3 PM

Walking 40:00 [3]
shoes: Salomon SC3 Bl/Bl 3

Bon Tempe. From N junction of lake trail w/Sky Oaks to end of dam and back.

Sunday Jan 26 #

Event: Point Pinole
 
11 AM

Orienteering race 42:00 [5] *** 4.4 km (9:33 / km)
spiked:23/24c shoes: Salomon Spikecross 5 GTX

Pt Pinole. One person relay (not a motala). Did very well for 2.5 of the 3 loops, but I'd had it physically at that point. Made my only error of the day on the next to last control of the last loop, then leaving that control did a face plant bonking my left shoulder and hip quite hard.

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