Training Log Archive: DWildfogelIn the 7 days ending Apr 10, 2021:
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Friday Apr 9, 2021 #
Stretching 3:30:00 [2]
The usual weekly accumulation of morning exercises.
The last two days, had to leave early in the morning and so cut the exerdcises short.
The last two days, had to leave early in the morning and so cut the exerdcises short.
8 AM
Walking 2:33:00 [3] 6.2 mi (24:41 / mi) +3m 24:38 / mi
ahr:75 max:105 shoes: Speedcross 5
Hamilton Wetlands (at the site of the old Hamilton Air Force Base). First time for me; L was here this past Tuesday and saw tons of birds, but the tide was out today and there weren't many birds. Went on a long, leisurely hike to the Galinas Bird Loop and back. Nice fresh air.
Forgot to stop the gps until we'd driven a mile in the car, so the track shows more data than I listed here.
[Hike]
Forgot to stop the gps until we'd driven a mile in the car, so the track shows more data than I listed here.
[Hike]
Thursday Apr 8, 2021 #
10 AM
Orienteering 20:57 [4] 2.49 km (8:24 / km)
ahr:150 max:168 shoes: Salomon Spikecross 5 GTX
Pt Pinole.
[Orienteering Practice]
[Orienteering Practice]
Running 5:46 [3] 0.3 mi (18:59 / mi) +6m 17:51 / mi
ahr:127 max:145
Wednesday Apr 7, 2021 #
5 PM
Strength exercises 7:00 [4]
Finished off the strength exercises (did core and weights at Noon):
2 x 24 low rows
1 x 10 kettle bell squats 15 lbs
1 x 10 one-leg squats, each leg
[Strength exercises]
2 x 24 low rows
1 x 10 kettle bell squats 15 lbs
1 x 10 one-leg squats, each leg
[Strength exercises]
Tuesday Apr 6, 2021 #
12 PM
Strength exercises 17:00 [4]
Interleaved:
2 x hundreds (100)
2 x leg lifts (15, 12)
2 x abductors (15)
1 x 28 adductors
2 x 22 curls, 15 lbs ea arm
2 x 18 presses, 15 lbs ea arm
Did the rest later in the afternoon.
[Strength exercises]
2 x hundreds (100)
2 x leg lifts (15, 12)
2 x abductors (15)
1 x 28 adductors
2 x 22 curls, 15 lbs ea arm
2 x 18 presses, 15 lbs ea arm
Did the rest later in the afternoon.
[Strength exercises]
Monday Apr 5, 2021 #
11 AM
Running (Easy distance) 35:45 [3] 3.23 mi (11:04 / mi) +84m 10:15 / mi
ahr:152 max:168 shoes: Speedcross 4
Bon Tempe. "Short lake" run: cut off the usual counterclockwise run around the lake by starting across from the NE parking lot and then taking the Forman Trail instead of the Pine Pt Trail and Extension. This cuts off about 0.7 mi, and the run seemed a lot shorter. Felt good, ran at a pretty quick tempo.
Overcast and chilly (low 50's), though the sun almost came out while I was running across the dam. Purple lupin flowers were in abundance.
[Easy distance]
Overcast and chilly (low 50's), though the sun almost came out while I was running across the dam. Purple lupin flowers were in abundance.
[Easy distance]
Running warm up/down 6:03 [2] 0.34 mi (17:48 / mi) +3m 17:20 / mi
ahr:119 max:152 shoes: Speedcross 4
Cool down
Didn't log this, but after the cool down, did one "stride", about 80m, on the rough open near the Finish.
Didn't log this, but after the cool down, did one "stride", about 80m, on the rough open near the Finish.
Sunday Apr 4, 2021 #
11 AM
Walking 39:45 [3] 1.55 mi (25:39 / mi)
ahr:86 max:111 shoes: Speedcross 5
Abbot's Lagoon. First time walking on the trail out to the beach. Wonderfully scenic. Cool day, mostly sunny, chilly wind coming off the ocean, but we were able to sit comfortably on the beach and have lunch.
Great views, all the way to Bodega Head (easily recognizable).
[Walking]
Great views, all the way to Bodega Head (easily recognizable).
[Walking]
Walking 42:00 [2] 1.55 mi (27:06 / mi)
ahr:77 max:130 shoes: Speedcross 5
Abbot's Lagoon. Walking back after lunch. L stopped a couple of times for birding.
Forgot to stop the watch until after we'd driven to Olema, so the GPS track is rather deceptive ;-)
[Walking]
Forgot to stop the watch until after we'd driven to Olema, so the GPS track is rather deceptive ;-)
[Walking]