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Training Log Archive: DWildfogel

In the 7 days ending Oct 3:

activity # timemileskm+m
  Stretching1 4:00:00
  Running4 3:19:19 17.23(11:34) 27.73(7:11) 671
  Orienteering1 1:15:35 1.58(47:50) 2.54(29:43) 21
  Strength exercises3 47:00
  Walking1 23:06 1.08(21:23) 1.74(13:17) 17
  Total9 9:45:00 19.89 32.02 708

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Saturday Oct 3 #

7 AM

Running (Distance) 37:04 [3] 3.62 mi (10:14 / mi) +114m 9:20 / mi
ahr:151 max:179 shoes: Speedcross 5

Phoenix Lake. Air quality reasonable, around 90 AQI. Sunny, cool morning, perfect for me.

The red flag warning is over, so hoping that the parking lot would be open, but the gate was closed, so we drove back to the grassy area by the theater. Jogged slowly up the first hill, with some walking, then started the run at the stop sign on the top. When we got back to the gate on the road into the park, it was open! Very annoying, and I channeled that into running faster. Turned into quite a good run, fastest in a while.

Considering only the flatter parts (dam to Phoenix junction and Hidden Meadow Trail): 1.72 miles in 1650 (947/mi pace)

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.

Top of Glenwood hill ------- start
----------------------------------- (358)
country club ------------------- 358
----------------------------------- (413)
bridge by NC Green --------- 811
----------------------------------- (339)
Phoenix Lake ---------------- 1151 --- 3626
----------------------------------- (537) --- (439)
Jct with trail around lake -- 1728 --- 3147
----------------------------------- (120) --- (112)
Phoenix Junction ----------- 1848 ---- 3034
----------------------------------- (446) --- (337)
Hidden Meadow Trail ------ 2334 --- 2657
----------------------------------- (144) --- (139)
Second bridge -------------------- 2518

Continuing clockwise around lake...
38 --- Allen Trail

old 2.7 mi in 2435. Only the blazing 2316 of July 21 is well ahead of this. 2nd fastest in 2418 on Jan 21.

[Distance]

Running warm up/down 30:50 [2] 1.83 mi (16:51 / mi) +40m 15:47 / mi
ahr:122 max:170 shoes: Speedcross 5

Cool down:
400 recovery jog on the dam (thinking I'd see L but I managed to miss her)
837 walk over to the view spot on the shore; hadn't been there in a couple of months
1013 cool down jog from middle of dam to middle of Glenwood 0.8 miles
800 walk over the last hill on Glenwood back to the car

Friday Oct 2 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

12 PM

Strength exercises 10:00 [4]

Not much time, so (again) did a little bit of most things, though I did increase the reps in several cases.

plank 1 x 1 min
kettle bell squats 1 x 12, 25 lbs
fire hydrant 1x 25 secs, each leg, green Thera-ring
one-legged squats 1 x 12 each leg
knee lifts (hip flexors) 1 x15, each leg, green Thera-ring*

[Strength exercises]

Thursday Oct 1 #

8 AM

Running 28:04 [3] 2.57 mi (10:54 / mi) +158m 9:09 / mi
ahr:146 max:161

Running 6:17 [3] 0.43 mi (14:39 / mi)
ahr:130 max:146

Wednesday Sep 30 #

9 AM

Orienteering (Mapping) 1:15:35 [2] 1.58 mi (47:50 / mi) +21m 45:58 / mi
ahr:88 max:132 shoes: Speedcross 5

Mapping at Bon Tempe. No running.

[Orienteering mapping]

11 AM

Strength exercises 12:00 [4]

After coming back from mapping in Bon Tempe. Upper left thigh was aching, where it meets the hip, kinda all the way around, so did only half of the sets.

plank 2 x 1 min
kettle bell squats 1 x 10, 25 lbs
fire hydrant 1x 25 secs, each leg, green Thera-ring
one-legged squats 1 x 10 each leg
knee lifts (hip flexors) 1 x10, each leg, green Thera-ring*
low rows 2 x 20, blue Theraband

[Strength exercises]

Tuesday Sep 29 #

7 AM

Running 45:53 [3] 4.29 mi (10:42 / mi) +235m 9:08 / mi
ahr:157 max:180

Running 6:43 [3] 0.53 mi (12:36 / mi)
ahr:159 max:167

Monday Sep 28 #

12 PM

Strength exercises 25:00 [4]

plank 3 x 1 min
kettle bell squats 2 x 10, 25 lbs
fire hydrant 2 x 25 secs, each leg, green Thera-ring
one-legged squats 2 x 10 each leg
knee lifts (hip flexors) 3 x10, each leg, green Thera-ring*
low rows 3 x 20, blue Theraband

Interleaved the above in pairs

*note: did first set on my back, but that seemed to get my lower quads instead of my hip flexors, so went back to standing.

Sunday Sep 27 #

8 AM

Running (Easy distance) 38:01 [3] 3.55 mi (10:43 / mi) +124m 9:40 / mi
ahr:141 max:169 shoes: Speedcross 5

Phoenix Lake. Cool morning. Parking lot closed, parked by grass field by theater. Walked up first hill on Glenwood before starting at the stop sign at the top.

On the way from the dam to the trail around the lake, had to speed up to pass a guy in front of me who was snorting out repeatedly, accounting for that pretty fast split.

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.

Top of Glenwood hill ------- start
----------------------------------- (414)
country club ------------------- 414
----------------------------------- (417)
bridge by NC Green --------- 832
----------------------------------- (346)
Phoenix Lake ---------------- 1218 --- 3801
----------------------------------- (535) --- (45)6
Jct with trail around lake -- 1753 --- 3305
----------------------------------- (124) --- (120)
Phoenix Junction ----------- 1917 ---- 3144
----------------------------------- (505) --- (350)
Hidden Meadow Trail ------ 2422 --- 2754
----------------------------------- (148) --- (144)
Second bridge -------------------- 2610

old 2.7 mi in 2543.

[Easy distance]

Running 6:27 [3] 0.41 mi (15:47 / mi)
ahr:127 max:151

Walking 23:06 [3] 1.08 mi (21:23 / mi) +17m 20:25 / mi
ahr:79 max:96 shoes: Speedcross 5

Walked back from the dam to the car parked by the grass field in San Anselmo (by the playhouse). Started the watch late, but then accidentally stopped it late, so the time is roughly correct, the distance a little short.

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