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Training Log Archive: DWildfogel

In the 7 days ending Feb 8:

activity # timemileskm+m
  Walking2 57:00 2.8(20:21) 4.51(12:39) 45
  Running2 56:15 4.7(11:58) 7.56(7:26) 180
  Total3 1:53:15 7.5(15:06) 12.07(9:23) 225

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Tuesday Feb 4 #

11 AM

Running warm up/down 9:20 [2] 0.5 mi (18:40 / mi)
shoes: Speedcross 5

Cool down on the dam. Quads really tired.

300 recovery jog
115 walk, portapotty, stretch
620 cool down jog

Walking 17:00 [2] 0.8 mi (21:15 / mi) +45m 18:06 / mi
shoes: Speedcross 5

After jogging down to parking and not finding L, walked back up to the dam, found her, walked back.

Added in the initial walk/jog up to the dam.

Monday Feb 3 #

11 AM

Running (Easy distance w/hills) 46:55 [3] 4.2 mi (11:10 / mi) +180m 9:52 / mi
shoes: Speedcross 5

Phoenix Lake. Yolanda Loop. Out a little before 11. Louise, Felix and I all do the loop, at various speeds. Very chilly in the parking lot, but felt nice once up by the lake. Views of Mt Tam were spectacular on the way down.

Quads quite tired right from the start (cleaning basement yesterday, general stress of moving), which helped me not push it on the way out - wanted to save it for the big hill. That wasn't quite as much of a struggle as the last time I ran it, and was only 3 secs slower.

Quite beat afterwards, but this really needs become a frequent run. The narrow trail with tree roots and rocks necessitates running that is more akin to orienteering in a forest than to running on a fire road - which is a very good thing.

Usual start ----------------------------- 415
Jct with trail around lake ---- 610 1025
Phoenix Junction -------------- 127 1152
Hidden Meadow trail --------- 522 1715
Second bridge ----------------- 201 1916
Six Points ----------------------- 808 2725
Jct w/lake fire road ---------- 1557 4322
Finish (at start) ----------------- 333 4655

[Easy distance w/hills]

Sunday Feb 2 #

1 PM

Walking 40:00 [2] 2.0 mi (20:00 / mi)
shoes: Salomon SC3 Bl/Bl 3

After a great deal of walking (not logged) around the San Rafael Farmers Market with Felix and L, and then falling asleep for half an hour while L drove to Green Gulch, walked out to Muir Beach. Hat blew into the ocean; Felix rescued it.

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