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Training Log Archive: DWildfogel

In the 7 days ending Feb 6:

activity # timemileskm+m
  Stretching1 4:00:00
  Running4 2:28:51 13.05(11:24) 21.0(7:05) 158
  Strength exercises2 32:00
  Orienteering1 27:28 1.74(15:47) 2.8(9:49) 6613 /13c100%
  Walking1 20:00 0.6(33:19) 0.97(20:42)
  Total7 7:48:19 15.39 24.77 22413 /13c100%

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Saturday Feb 6 #

10 AM

Running 43:11 [3] 4.15 mi (10:24 / mi) +93m 9:44 / mi
ahr:160 max:182 shoes: Speedcross 4

Kortum Trail.

Sonoma County St Beach. Kortum Trail from Blind Beach parking lot to the N edge of Furlong Gulch. Sunny, gorgeous, temp 55, modest wind. Legs felt heavy, intended to take it fairly easy, but I got going at good clip and just tried to keep it up. Quite strong over the last mile and a quarter (fast split; best in last decade is 1109). Trail was mostly pretty empty (that's why we got out there early), just a few uncomfortably close encounters.

Have to go back 5 years to find a faster split going up and over the first hill. That was too fast. Actually, all the splits were pretty fast except for SR -> SB.

BB — 707 — SR — 1307 — SB — 530 — FG
......................SR — 1147 — SB — 539 — FG

Walked over the hill for my cool down (see next entry);

[Easy distance]

Walking warm up/down 20:00 [3] 0.6 mi (33:19 / mi)
shoes: Speedcross 4

Walked out to the cliffs to look at the ocean, started my cool down walk from there.

Friday Feb 5 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

9 AM

Strength exercises 22:00 [4]

Interleaved the following:

2 x 15 leg lifts
2 x hundreds (100)
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
(omitted clam shells)

[Strength exercises]

Thursday Feb 4 #

12 PM

Running warm up/down 8:14 [3] 0.69 mi (11:56 / mi)
ahr:120 max:146 shoes: Salomon Spikecross 5 GTX

Warm up

Orienteering 27:28 [4] *** 1.74 mi (15:47 / mi) +66m 14:08 / mi
ahr:138 max:150 spiked:13/13c shoes: Salomon Spikecross 5 GTX

Bon Tempe. Lovely sunny day, ground fairly wet. Made up a course as I went along, trying to get some longer legs in. Turned out to be largely routes that required some map reading, which was good. Course turned out to be roughly 2.7km, 13 controls.

Set out for this to be a modest-effort run, restricting myself to 25 minutes. But wound up running pretty hard, especially through the latter stages.

[Orienteering practice]

Running warm up/down 6:17 [2] 0.37 mi (17:00 / mi)
ahr:116 max:126 shoes: Salomon Spikecross 5 GTX

Cool down

Wednesday Feb 3 #

5 PM

Strength exercises 10:00 [4]

Just one set of all the exercises except clam shells.

[Strength exercises]

Tuesday Feb 2 #

12 PM

Running (Easy distance) 44:50 [3] 4.02 mi (11:09 / mi) +32m 10:53 / mi
ahr:154 max:179 shoes: Speedcross 4

Bon Tempe. Counterclockwise (as almost always) around the lake, BUT started from where the Sunnyside Trail meets Sky Oaks (which is where I usually take my second split). Also, for the first time since July 5, 2020 (necessitated by the high water level), got to the dam by taking the fire road almost down to the parking lot below the dam, and then back up.

Wanted this to be an easy run, but I wound up pushing it too much and was pretty tired afterwards. Starting in a different place made it surprisingly different.

Had to jump over or side-step a great many puddles.

[Easy distance]

Running warm up/down 6:15 [2] 0.4 mi (15:37 / mi) +4m 15:09 / mi
ahr:127 max:158 shoes: Speedcross 4

Cool down

Monday Feb 1 #

Note
(rest day)

Realized right before bed that I forgot to do my strength exercises today :(

Sunday Jan 31 #

12 PM

Running (Terrain Intervals) 31:36 [4] 2.92 mi (10:49 / mi) +30m 10:30 / mi
ahr:157 max:173 shoes: Speedcross 4

Bon Tempe. Gorgeous day, temp around 60 (!). Figured park would be crowded, and it was, so planned to do intervals in the terrain. Turned out they were very nearly half a mile long. Breathing pretty hard by the end of each one. Very benign terrain, but still much slower than a track. Would think I would have been around or even under 8 min/mile pace on a track.

The first one was about 15 yards longer than the others.

Hadn't done intervals of any kind in a year and half. Didn't want to over do it. Didn't feel beat later, so that was good.

Warm up: 800 [59 rest]
Intervals:
430 [115]
424 [116]
417 [149]
413

[Terrain Intervals]

Running 8:28 [2] 0.5 mi (16:56 / mi)
ahr:148 max:173 shoes: Speedcross 4

Cool down

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