Training Log Archive: DWildfogel

Marin Southern Line Fire Road, known to most as Crown Rd Fire Rd. Garmin measured it at 5.38 (it measured the way out as over .1 more than the way back); Robin's iPhone measured it at 6.2, so I've switched to that.

The Garmin also got 575m climb, which is absurd. The whole thing is very flat. I take that as further indication that the Garmin isn't pinpointing my location very precisely.

This was a really strong run, three minutes faster than the other time I did the whole thing.

[Distance]

C • elevation 2

Cool down

Tennessee Valley. Brisk walk. Left the car a couple of minutes after 7, and hardly encountered anyone on the trail. Had the beach all to ourselves when we got there.

It was a bit overcast in San Anselmo, but in Tennessee Valley it was total overcast and even a bit misty. Still, the beach was gorgeous.

[Hike]

Hike up the stairs to the old bunker and viewing platform. Windy up there, but the view is worth it.

[Hike]

Tennessee Valley. The rest of the hike: walk back from the viewing platform overlooking the beach to the parking lot. Over the last mile, started encountering more and more people. The parking lot was over flowing. Good thing we got out here as early as we did.

Total for the hike: 3.91 miles, 78:15 minutes:sec.

[Hike]

Three of the four (no low rows) physical therapy exercises for my rotator cuff.

Event: Rescheduled - BAOC: California Orienteering Festival
 

The usual weekly accumulation of morning exercises.

Phoenix Lake. Very good run, best I've had in a while. Surprised at how fast almost every split was. Last night my legs felt good, and I hadn't done any hills the last couple of workouts, so decided I'd run hard up Shaver Grade today after running modestly to Phoenix Junction, then take it easy on the way back. Well, I did run modestly and did take it easy on the way down (though I pushed a bit over the last 4 minutes), so the results were quite surprising. Got up to Five Corners nearly 3 minutes faster than previous runs. Pretty gassed at that point, so walked the first 20 secs on the way down.

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 usual start -- 345----- 3854
----------------------------------- (536) --- (443)
Jct with trail around lake --- 922 ---- 3411
----------------------------------- (120) --- (117)
Phoenix Junction ----------- 1042---- 3255
----------------------------------- (439) --- (345)
Hidden Meadow Trail ------ 1520 --- 2910
----------------------------------- (230) --- (145)
Pipe under road bend ------ 1751 --- 2725
----------------------------------- (336) --- (236)
Concrete Pipe Rd S -------- 2127 --- 2449
----------------------------------- (132) --- (150)
Five Corners ---------------------- 2259

[Distance w/hills]

Cool down. Sun just breaking through the overcast.

Walk back from view spot by the shore t9 the car.

Four shoulder exercises.

Four PT exercises for my rotator cuff.

3 x fire hydrant, 25 secs (slight increase) each leg

8 x kettle bell squats, 25 lbs (up from 15)

Core: 1 x 120 "hundreds"

Saw Comet Neowise from about 9:32 to 9:55. Kind of a smudge naked-eye (at least to my eyes) but pretty good in binocs.

Warm up. Jogged a little from the parking lot, then walked up the dirt road to the sunny side of the dam.

Bon Tempe. Since it was a cooler morning (temp in the 60's), decided to have a full breakfast and go out a little later. It was a little warmer than I expected, but still OK. However, there were a lot more people out there than when I go earlier, so I won't do this too often.

Aim was to take it easy, which I pretty much did, though picked it up quite a bit over the last mile. Also wanted to vary things a bit, so started at the dam, ran the Pine Pt Trail in the opposite direction than usual, and a few other minor variations.

It was really lovely out there.

[Easy distance]

Cool down. Explore a little below the dam to see whether one could get across the channel coming from the spillway.

Four shoulder exercises.