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Training Log Archive: DWildfogel

In the 7 days ending Jun 5:

activity # timemileskm+m
  Running3 1:00:03 4.73(12:41) 7.62(7:53) 59
  Orienteering2 54:06 2.9(18:38) 4.67(11:35) 789 /14c64%
  Strength exercises2 52:00
  Total5 2:46:09 7.64 12.29 1379 /14c64%

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Saturday Jun 5 #

Strength exercises 26:00 [3]


3 x hundreds (104 each time)
3 x15 leg lifts
2 x15 abductors
2 x 32 adductors

curls: 3 x 8, 25 lbs, ea arm
presses: 2 x 6, 1 x 7, 25 lbs, ea arm

3 x 24 low rows

[Strength exercises]

Friday Jun 4 #

10 AM

Running warm up/down 10:04 [3] 0.71 mi (14:10 / mi) +17m 13:12 / mi
ahr:131 max:159 shoes: Salomon Spikecross 5 GTX

Warm up. Some of it off trail.

Orienteering 22:00 [4] 1.51 mi (14:34 / mi) +44m 13:21 / mi
ahr:142 max:159 shoes: Salomon Spikecross 5 GTX

Indian Valley. Quite warm. Felt pretty good, shins only bothering me a little.

Re-ran the Sprint from 2008, starting from the road between #3 and #4. The map is now considerably out of date: former buildings replaced by new buildings and parking lots, several new buildings, ongoing construction, even a trail in the woods no longer in evidence. So, some improvising was required. Still, a good exercise.

[Orienteering Sprint practice]

Running warm up/down 10:06 [2] 0.62 mi (16:17 / mi) +12m 15:21 / mi
ahr:132 max:147 shoes: Salomon Spikecross 5 GTX

Cool down. Checking out the map around the athletic fields. More new buildings and fences.

Wednesday Jun 2 #

6 AM

Running (Easy distance) 21:11 [3] 2.0 mi (10:35 / mi)
ahr:151 max:174 shoes: Speedcross 4

Bon Tempe. Sunny, low 50's, cool breeze coming from the West (could see fog in that direction).

Woke up just after 5, didn't think I'd fall back asleep, knew it was going to be tough to get a run in later in the morning (we're having a new roof put on), so got up and went to Bon Tempe, with almost no stretching. Got to the gate around 6:15 - and it was closed! I'd imagined the gate opened at sunrise (the sun was well up), but then I saw a sign saying the gates open at 7:00am. Crestfallen, trying to come up with another plan (would have parked done by Bolinas Rd and run on Concrete Pipe Rd) when someone drove up and opened the gate. Whew.

Planned to keep it short and take it easy, to make sure I could run without my lower shins hurting, and that worked out fine. Very similar to the first two miles of Jan 22.

Start at Sky Oaks and the Sunnyside Trail
921 Out to the pump house before the dam
846 Back
304 Out again, enough to get to 2 miles (which turned out to be at the end of the little bridge)

[Easy distance]

Running 6:03 [3] 0.4 mi (15:07 / mi) +4m 14:38 / mi
ahr:133 max:146 shoes: Speedcross 4

Cool down

Tuesday Jun 1 #

(rest day)

Take an extra day off to give my sore lower shins a chance to recover further.

(Wrote to my PT Kevin, heard back a couple of days later: "sounds like the anterior tibialis, the muscle that lifts your forefoot off the ground." He's on vacation at the moment; have an appt with him for Jun 10.

Monday May 31 #

1 PM

Strength exercises 26:00 [4]

Before (a very late) lunch.


3 x hundreds (100 each time)
3 x15 leg lifts
2 x15 abductors
2 x 32 adductors

curls: 1x 8, 25 lbs, 2 x 28, 15 lbs, ea arm
presses: 3 x 24, 15 lbs, ea arm

3 x 24 low rows

[Strength exercises]

Sunday May 30 #

9 AM

Running 12:39 [3] 1.0 mi (12:36 / mi) +25m 11:41 / mi
ahr:126 max:134

Orienteering 23:48 [4] ***** 1.05 mi (22:40 / mi) +25m 21:07 / mi
ahr:130 max:149 spiked:9/14c shoes: Speedcross 4

Diablo Valley College. Met Erin, Francois and MJ for two training courses designed by Erin. As those three have trained at DVC already this spring, Erin added some things to make the courses even harder than DVC courses usually are. Turned out to be a very frustrating experience for me as I could not see the details on the map (even with glasses and magnifier) sufficiently well to navigate unless I came to a complete stop and took some time to look very carefully - and even then I still couldn't see crucial details like stairways. Furthermore, the first course specifically had you going up and down to different levels in the most complex part of the map (which has no chance of representing the multilevel situation full), and going up and down all those stairs really irritated my already-sore shins, to the point where I just couldn't do the second course.

Did a lot of standing still and walking. Also, it was quite warm.

I've asked Erin to send me PDFs of the courses; my intention is to blow up the image by 50% and also hopefully highlight the purple course overlay (which, for me, barely showed up against the dark buildings) and try this again soon. It would be a really good training session if I could see the map.

[Orienteering Practice]

Orienteering 7:10 [3] 0.27 mi (26:35 / mi) +7m 24:43 / mi
ahr:111 max:164

Orienteering 1:08 [3] 0.07 mi (15:35 / mi) +2m 14:18 / mi
ahr:115 max:129

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