Training Log Archive: DWildfogel

Drove to cabin, stopping at Marshall for crab and at Wildflower for scones.

Usual weekly accumulation of morning exercises. Essentially full sets for the latter part of the week.

Phoenix Lake. Yolanda loop. Sunny, 60's; exposed parts actually felt too warm. Legs didn't have much, spirit was down. tried to make it an easy run but it took a lot out of me. Barely had the leg strength to manage the rough trail on the way down. Passed L, who started about 12 mins earlier while I waited for a parking spot, near the bottom of the Yolanda Trail

Usual start ----------------------------- 407
Jct with trail around lake ---- 615 1022
Phoenix Junction -------------- 130 1153
Hidden Meadow trail --------- 534 1727
Second bridge ----------------- 208 1935
Six Points ----------------------- 824 2759
Jct w/lake fire road ---------- 1702 4501
Finish (at start) ----------------- 402 4904

[Easy distance w/hills]

Cool down. A lot of walking, and two jogging segments, the second going down towards the parking lot.

Walk with George from his place to Solano Ave for burritos, then a longer walk back. Data from Geoman's log.

Phoenix Lake. 11:30. Started off chilly, hungry and a bit frazzled. Closure for sale of Skyline is supposed to happen today.

Lovely when I got up to the top. Took off long sleeve top while running between jct with lake trail and Phoenix junction.

Intended to have a relaxed run, but I was pretty amped. Tried several times to ease off, but still had to do a lot of concentration on breathing. Turned into a much better run than I expected.

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 ---- 2620
----------------------------------- (544) ---- (508)
Jct with trail around lake --- 544 ---- 2112
----------------------------------- (118) ---- (120)
Phoenix Junction ------------ 703 ---- 1952
----------------------------------- (510)* -- (352)
Hidden Meadow Trail ------ 1214 --- 1559
----------------------------------- (157) --- (148)
Second bridge -------------------- 1411

*Fell onto my palms, lost about 5 secs

Continuing clockwise around lake...

Finish (same as start) -----------------3710
---------------------------------- (439) --- (413)
Jct w/Allen trail ------------- 3059 ---- 3257
----------------------------------- (54) ---- (103)
Stairs at end of lake ------------ 3153

[Distance]

Warm up, from parking lot up to dam. Was thinking of counting this as part of my run, but forgot to start the watch at the beginning. Wound up running more of it than usual, partly because I was chilly.

Cool down
315 recovery jog
200 walk, stretch
600 cool down jog

Coyote Lake. Couldn't make last week's meet, so ran the Brown today on my own. 4.1 km, 100m climb, 15 controls. Sunny, windy, ground is great, though rocky in most places and dug up quite a bit - but that didn't seem to bother me at all.

Ran and navigated very well, felt very confident all the way through. Ran the first part a little too fast for my current conditioning, but it felt good to be that aggressive. Fell in a ditch right before #8, decided I was being a little too aggressive for being out here on my own, so walked to #9 and then ran the rest at a more modest pace.

My time would have been good for second, two minutes behind Red runner Tommy Ingulfsen and 6 minutes ahead of Gary Kraght. (In fairness, I rested for half a minute off the clock after my fall.)

For legs 3 pus 4, I was 231 behind Tommy, but finished only 148 behind altogether.

1. 311 ---------- [3]
2. 210 520 --- [1]
3. 523 1045 --- [2] but 124 behind Tommy; should have contoured more?
4. 601 1646 --- [2] but 107 behind Tommy
5. 200 1847 --- [3]
6. 225 2112 --- [3]
7. 155 2307 --- [2]
8. 531 2839 --- [2]
9. 320 3159 --- [4] walked
10. 204 3403 --- [2]
11. 254 3657 --- [2]
12. 153 3850 --- [3]
13. 438 4329 --- [5] stayed too high
14. 137 4506 --- [1] by 17 (doesn't seem right)
15. 225 4731 --- [16] shifting 20 secs from 15 to 14 would make more sense
F. 155 4926 ---- [2] missed Chuck by 1 sec

Splits

[Orienteering practice]

Mostly jogged (some walking on steepest parts) the long journey to the start. Went a little harder than I would have for a warm up because I got out there later than I'd hoped.

Cool down. Kind of a shuffle as I was mighty tired.