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Training Log Archive: DWildfogel

In the 7 days ending Feb 13:

activity # timemileskm+m
  Stretching1 4:00:00
  Walking2 1:45:00 4.5(23:20) 7.24(14:30)
  Running2 48:45 4.56(10:41) 7.34(6:39) 2
  Strength exercises2 28:00
  Orienteering1 26:38 2.02(13:11) 3.25(8:12) 4514 /15c93%
  Total7 7:28:23 11.08 17.83 4714 /15c93%

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Saturday Feb 13 #

(rest day)

Planned morning walk at BT never materialized.

Friday Feb 12 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance.

3 PM

(rest day)

Went out to Bon Tempe just because it was sunny out and I wanted to be out in nature. It was windy, but found a sufficiently sheltered spot on one of the first hills above the Sunnyside Trail, and sat out there for an hour and a half. Very refreshing.

Thursday Feb 11 #

10 AM

Running warm up/down 7:41 [3] 0.66 mi (11:39 / mi) +2m 11:31 / mi
ahr:118 max:127 shoes: Salomon Spikecross 5 GTX

Warm up. Overcast, chilly wind; ran with my windbreaker on (took that off before I started the course), and got up to a pretty good pace.

Orienteering 26:38 [4] 2.02 mi (13:11 / mi) +45m 12:20 / mi
ahr:146 max:166 spiked:14/15c shoes: Salomon Spikecross 5 GTX

Bon Tempe. Ran the even numbered controls from last December's Brown in the reverse order. Actually quite a good course, 3.0 km, 15 controls, and all the legs were quite different from the ones from December. Wound up running pretty hard (sub-9 mins/km). One slight mistake as I was headed for the wrong control for several seconds (I was using the Brown map with all the controls) before realizing the mistake.

A couple of days ago, we read that Marin County residents age 65-74 would be able to make Covid vaccine appointments starting at Noon today, so I made sure to get out early for my workout so as to be home in plenty of time for "online appointment competition". Was about to start my warm up at Bon Tempe at about 9:45, but just as I was closing my car door, heard a buzz on my phone, so checked, and it was a text from the county saying something like Appointments for 65+ can be made today, and giving a link. But can't access the internet from where I was parked, so hopped in the car with my spikes on and drove to a place where I could try the link. But kept getting Error 503 which seemed to indicate that this website was too busy for me to get through - no surprise as thousands of people must have been trying that link at the same time as me. What I couldn't tell was was this link just leading me to a place telling me that appointments could be made starting at Noon, or was it a link for actually making the appointments? If it was the latter, I would have driven home to try to make the appointment, but if it was the former, than I was wasting my time and I ought to go for my run immediately or I would miss the actual time for making appointments. Decided on that last course of action, which no doubt was part of the reason I ran fast while out on the course. As I was driving out of the park, and going through an area where there is cell reception, I got messages from L indicating that that 10:00 am message really was a link to making appointments, and, fortunately, she had persisted and gotten appointments for both of us for this coming Tuesday!

While out on the course, in a dark little section of forest, ran "chest-on" into a limb stub that was pointed right at me that I didn't see. Wasn't going all that fast at that point, but it was still a considerable impact. (Note: quite sore at the point of impact for several days.)

[Orienteering practice]

Running warm up/down 8:04 [2] 0.5 mi (16:08 / mi)
ahr:121 max:128 shoes: Salomon Spikecross 5 GTX

Cool down.

Wednesday Feb 10 #

4 PM

Walking 25:00 [2] 1.0 mi (25:00 / mi)
shoes: Kayanos 24 White

Bon Tempe. Lovely sunny day, temp near 60, just needed to get out into nature. Walked up a hill above the Sunnyside Trail, laid in the grass in full sun for a while. Then hung out at the lakeshore for a bit. Finally, walked around the meadow on the other side of Sky Oaks: this would be fine running, but the vegetation seems so far off that I wouldn't even know to begin to fix it.

Tuesday Feb 9 #

10 AM

Running (Easy distace) 33:00 [3] 3.4 mi (9:42 / mi)
shoes: Speedcross 4

Sonoma Coast St Beach, starting at the parking circle at the S end of Carlevaro Way. Start at 1044. Mostly cloudy, 55 degrees, not much wind.

Left cabin wanting to run on the way back but needing to get back for a 2pm work meeting. This worked out quite well.

Felt pretty strong, seemed like I was running pretty fast. Splits were indeed faster than when I did these segments 6 or more years ago as part of much longer runs.

Afterwards, jogged over (see below) to Wright's Beach N and went down and walked on the beach for 5 minutes.

PC 458 DR 306 Gate 24 CR
---- 437 ----- 303 ------- 24

PC 303 FG
---- 319

PC 426 DR
---- 414 -- 16 (little loop on gravel road)

110 on Carlevaro

PC = parking circle
DR = dirt road on cliff
CR = campground road
FG = join trail that goes down into Furlong Gulch

Distance gleaned from prior gps tracks.

[Easy distance]

Monday Feb 8 #

8 AM

Strength exercises 10:00 [4]

Do most of the strength exercises I didn't get to yesterday:

1x10 one legged squats, each leg
2 x 24 low rows
1 x 25 secs clamshells w/green Thera-ring, each leg

[Strength exercises]

Sunday Feb 7 #

8 AM

Strength exercises 18:00 [4]

At the cabin:

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
[omitted: 2 x 24 low rows (with Theraband)]
1 x 8, 15 lbs, kettle bell squats - actually done later
[omitted: 1 x 12, one-leg squats, each leg]
[omitted clam shells]

Amazing how in just a couple of weeks of doing these regularly they've gotten a lot easier.

[Strength exercises]

11 AM

Walking 1:20:00 [2] 3.5 mi (22:51 / mi)
shoes: Speedcross 4

From the cabin. Up the dirt road past Bill's, then the loop down to the bottom of Ridgecrest, then Crescent Dr to xxxx, around the golf course, back up Old Monte Rio - Outlet - Shady - Sunny - Old MR - up through Kristy's.

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