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Training Log Archive: DWildfogel

In the 7 days ending Jan 30:

activity # timemileskm+m
  Stretching1 4:00:00
  Running3 1:40:42 9.18(10:58) 14.77(6:49) 226
  Strength exercises4 1:37:00
  Orienteering1 34:28 2.26(15:15) 3.64(9:29) 10214 /14c100%
  Physical therapy1 20:00
  Walking2 13:41 0.57(24:01) 0.92(14:55) 33
  Total9 8:25:51 12.01 19.33 36114 /14c100%

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Saturday Jan 30 #

11 AM

Strength exercises 29:00 [4]

Interleaved the following:

2 x 15 leg lifts
2 x hundreds (96)
2 x 15 abductors
1 x 32 adductors, plus pulses
2 x 24, 15 lbs, curls
2 x 20, 15 lbs, presses
2 x 24 low rows (with Theraband)
1 x 12, 15 lbs, kettle bell squats
1 x 12, one-leg squats, each leg
1 x 30 sec clam shells, each leg w/green Theraband

[Strength exercises]

Physical therapy 20:00 [3]

The three exercises for my left shoulder. Been wanting to do these once a day, but lately it's been more like once every two or three days. This represents three sessions.

[Physical therapy]

Friday Jan 29 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

11 AM

Orienteering 34:28 [4] 2.26 mi (15:15 / mi) +102m 13:22 / mi
ahr:137 max:152 spiked:14/14c shoes: Salomon Spikecross 5 GTX

Bon Tempe.

[Orienteering practice]

Running warm up/down 6:03 [2] 0.38 mi (15:55 / mi)
ahr:128 max:154 shoes: Salomon Spikecross 5 GTX

Cool down

Thursday Jan 28 #

5 PM

Strength exercises 26:00 [4]

Interleaved the following:

2 x 13 leg lifts
2 x hundreds (88, 88)
2 x 15 abductors
1 x 28 adductors, plus pulses
2 x 20, 15 lbs, curls
2 x 16, 15 lbs, presses
2 x 20 low rows (with Theraband)
1 x 10, 15 lbs, kettle bell squats
1 x 12, one-leg squats, each leg
1 x 15 clam shells, each leg

[Strength exercises]

Wednesday Jan 27 #

10 AM

Running (Easy distance w/hills) 41:00 [3] 4.01 mi (10:14 / mi) +207m 8:49 / mi
ahr:153 max:171 shoes: Speedcross 4

Phoenix Lake. Very good run. Surprisingly strong. After big rain/wind storm, not many people out there.


[Easy distance w/hills]

Running warm up/down 6:07 [2] 0.38 mi (16:05 / mi) +2m 15:52 / mi
ahr:129 max:156 shoes: Speedcross 4

Cool down

Walking warm up/down 8:47 [2] 0.45 mi (19:31 / mi)
ahr:89 max:108 shoes: Speedcross 4

After visiting my favorite lake shore spot, walk back to the car (stopping twice along the way to stretch a little).

Tuesday Jan 26 #

9 AM

Walking 4:54 [3] 0.12 mi (40:52 / mi) +33m 22:02 / mi
ahr:102 max:109 shoes: Speedcross 4

Bon Tempe. Big storm coming tonight, then several days of rain. But this morning it was sunny and clear, and I just wanted to get out while I could, so went up to Bon Tempe and walked up a hill I hadn't been to the top of before, and, as I hoped, it was sunny and had a great view of the lake and of Mt Tam, and a nice log to sit on, so I hung out for half an hour. Then it started to cloud up, so I started heading down a different way (no gps track). The grass is green, the ground is firm but soft, it was so lovely I just ran a few times for the sheer fun of it.

Note: accidentally stopped the watch on the way up, so it was more like a 6 minute walk.

11 AM

Strength exercises 24:00 [4]

Interleaved the following:

2 x 12 leg lifts
2 x hundreds (88, 88)
2 x 14 abductors
1 x 26 adductors, plus pulses
2 x 14, 15 lbs, curls
2 x 12, 15 lbs, presses
2 x 18 low rows (with Theraband)
1 x 8, 15 lbs, kettle bell squats
1 x 10, one-leg squats, each leg
1 x 15 clam shells, each leg

[Strength exercises]

Monday Jan 25 #

10 AM

Running (Easy distance) 41:31 [3] 4.01 mi (10:21 / mi) +15m 10:14 / mi
ahr:145 max:175 shoes: Speedcross 4

Bon Tempe Lake. Very windy. 45 degrees, but wind chill much less, especially on the Pine Pt Trail, where the wind was coming right off the lake.

Awakened last night around 3:30 by a bright flash of light and an explosion sound (although I only seemed to experience the former). Took quite a while to get back to sleep, so didn't get up in the morning as early as usual. But the forecast was for the wind to get worse before Noon, so I skipped some of morning exercises (did them before dinner), ate only half a breakfast, and was able to get up to the park just before 10. Not many people up there, and it was lovely despite the wind.

Legs felt good all morning, and I was able to run pretty fast without pushing it much. Decided I didn't want to run on the Shady side in case there were downed trees (and didn't want to do the down-and-part to get to the dam), so started on the usual counterclockwise route around the lake, but when I got to the pump house before the dam, turned back. Also, once back to Sky Oak, ran alongside the road instead of on the Foreman Trail, and then took Forman back rather than go around Pine Pt because it was so windy there. Finally, ran the last quarter-mile (to get to 4 miles) through terrain, roughly from #2 to #3 from December's meet and back.

Nice run, very good to be out there, especially with a lot of bad weather coming up.

Split to the little bridge was the second best to date, next two splits were the best so far.

1318 - take fork over little bridge towards Sky Oaks.
(259) 1618 - second crossing of Sky Oaks
(836) 2453 - at little power station (then reverse direction
(806) 3300 - Sky Oaks
(249) 3549 - Forman Trail (having run S along side the road)
(254) 3844 - little bridge just before Bon Tempe Channel Rd
(35) 3919 - Cut in towards #2
(112) 4031 - Turn around just past #3
(101) 4032 - BT Channel Rd again, back the way I came


[Easy distance]

Running warm up/down 6:01 [2] 0.4 mi (15:02 / mi) +3m 14:44 / mi
ahr:127 max:156 shoes: Speedcross 4

Cool down

Sunday Jan 24 #

4 PM

Strength exercises 18:00 [4]

Once again trying to ramp up on these. Been doing some very short (unrecorded) sessions. Closer to half a session today.

Interleaved the following:

2 x 12 leg lifts
2 x hundreds (88, 84)
1 x 14 abductors
1 x 24 adductors, plus pulses
2 x 8, 15 lbs, curls, presses
2 x 16 low rows (with Theraband)
1 x 6, 15 lbs, kettle bell squats
1 x 6, one-leg squats, each leg
1 x 12 clam shells, each leg

[Strength exercises]

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