Training Log Archive: DWildfogelIn the 7 days ending May 29, 2021:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday May 29, 2021 #
6 PM
Strength exercises 25:00 [4]
Again, increased just about everything:
Interleaved:
3 x hundreds (104, 104, 80)
2 x leg lifts (15) plus 1 x 12
2 x abductors (15)
1 x 32, 1 x 20 adductors
2 x 28, 1 x 16 curls, 15 lbs ea arm
2 x 24, 1x16 presses, 15 lbs ea arm
3 x 24 low rows
[Strength exercises]
Interleaved:
3 x hundreds (104, 104, 80)
2 x leg lifts (15) plus 1 x 12
2 x abductors (15)
1 x 32, 1 x 20 adductors
2 x 28, 1 x 16 curls, 15 lbs ea arm
2 x 24, 1x16 presses, 15 lbs ea arm
3 x 24 low rows
[Strength exercises]
Friday May 28, 2021 #
10 AM
Walking 2:20:52 [2] 6.06 mi (23:15 / mi) +96m 22:09 / mi
ahr:78 max:115 shoes: Speedcross 4
Bon Tempe. Beautiful weather. With L, walked around the lake, then after a brief stop at the car, walked around Lake Lagunitas, too. Afterwards, ate lunch in the picnic area, which is now open.
Thursday May 27, 2021 #
8 AM
Running warm up/down 9:05 [3] 0.84 mi (10:49 / mi) +7m 10:32 / mi
ahr:130 max:144 shoes: Speedcross 4
Again parked on Bancroft, near the track stadium. Pleased to discover that the parking meter didn't need to be fed until 9am, and I planned to be gone by then.
Orienteering 17:13 [4] 2.27 km (7:35 / km) +34m 7:03 / km
ahr:153 max:175 spiked:14/14c shoes: Speedcross 4
Berkeley. Francois' Course 2. Sunny, high 50's ran in shorts. Legs felt pretty good.
Did much better than I did on Course 1 a week and a half ago. The first five were a really fun challenge; the last few were in parts of the campus that were too familiar to me to make it a good challenge. Really enjoyed the whole thing. Very little time loss.
[Orienteering Sprint practice]
Did much better than I did on Course 1 a week and a half ago. The first five were a really fun challenge; the last few were in parts of the campus that were too familiar to me to make it a good challenge. Really enjoyed the whole thing. Very little time loss.
[Orienteering Sprint practice]
Running warm up/down 8:21 [2] 0.5 mi (16:42 / mi)
ahr:131 max:158 shoes: Speedcross 4
Cool down. Didn't start the watch until I'd been jogging for a couple of minutes.
Tuesday May 25, 2021 #
11 AM
Strength exercises 17:00 [4]
Racheted up just about everything.
Interleaved:
3 x hundreds (80)
2 x leg lifts (15) plus 1 x 12
2 x abductors (15)
1 x 32 adductors
2 x 28 curls, 15 lbs ea arm
2 x 24 presses, 15 lbs ea arm
[Strength exercises]
Interleaved:
3 x hundreds (80)
2 x leg lifts (15) plus 1 x 12
2 x abductors (15)
1 x 32 adductors
2 x 28 curls, 15 lbs ea arm
2 x 24 presses, 15 lbs ea arm
[Strength exercises]
Monday May 24, 2021 #
11 AM
Running (Easy distance) 50:48 [3] 4.01 mi (12:40 / mi) +110m 11:41 / mi
ahr:135 max:162 shoes: Speedcross 4
Bon Tempe. A true easy distance run. Wanted to go about 10% slower than I usually do for the run around the lake, and that's pretty much what I did.
1439 - take fork over little bridge towards Sky Oaks.
(327) 1806 - second crossing of Sky Oaks
(949) 2755 - little power station
(56) 2851 - high point
(112) 3003 - beginning of dam (via little trail)
(228) 3232 - end of dam
(536) 3808 - 1st bridge on the shady side
(311) 4119 - 2nd bridge on the shady side
(316) 4435 - 3rd bridge on the shady side
(457) 4932 - finish
Continuing:
(116) enough to get up to 4 miles
[Easy distance]
1439 - take fork over little bridge towards Sky Oaks.
(327) 1806 - second crossing of Sky Oaks
(949) 2755 - little power station
(56) 2851 - high point
(112) 3003 - beginning of dam (via little trail)
(228) 3232 - end of dam
(536) 3808 - 1st bridge on the shady side
(311) 4119 - 2nd bridge on the shady side
(316) 4435 - 3rd bridge on the shady side
(457) 4932 - finish
Continuing:
(116) enough to get up to 4 miles
[Easy distance]
Running warm up/down 5:32 [2] 0.3 mi (18:26 / mi) +1m 18:12 / mi
ahr:124 max:139 shoes: Speedcross 4
Cool down. Temp in the mid-70's by this point.
Sunday May 23, 2021 #
5 PM
Strength exercises 14:00 [4]
Interleaved:
2 x hundreds (80)
2 x leg lifts (15)
2 x abductors (15)
1 x 28 adductors
20, 26 curls, 15 lbs ea arm
2 x 20 presses, 15 lbs ea arm
2 x 24 low rows
[Strength exercises]
2 x hundreds (80)
2 x leg lifts (15)
2 x abductors (15)
1 x 28 adductors
20, 26 curls, 15 lbs ea arm
2 x 20 presses, 15 lbs ea arm
2 x 24 low rows
[Strength exercises]