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Training Log Archive: DWildfogel

In the 7 days ending Jun 12, 2021:

activity	#	time	miles		km		+m
Walking	1	2:18:34	4.31	(32:09)	6.94	(19:59)	139
Running	3	1:40:11	8.07	(12:25)	12.99	(7:43)	65
Orienteering	1	19:28	1.49	(13:04)	2.4	(8:07)	33
Strength exercises	1	11:00
Total	5	4:29:13	13.87		22.32		236

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Saturday Jun 12, 2021 #

11 AM

Walking 2:18:34 [2] 4.31 mi (32:09 / mi) +139m 29:14 / mi
ahr:81 max:108 shoes: Speedcross 4

Kortum Trail, taking several side trails to stay along the cliffs. With R & L, who were stopping frequently for bird watching.

Friday Jun 11, 2021 #

6 AM

Running (Distance) 19:27 [3] 2.01 mi (9:41 / mi)
ahr:166 max:178 shoes: Speedcross 4

Bon Tempe, Sunnyside Trail. Started running a few minutes before 7 (had been awake since 4am). Sunny and clear, temp around 60, but chilly wind coming from the W.

Took off at a fast pace, and kept pushing. Actually, legs and breathing felt quite good.

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

Had to get back quickly as the painters were coming for their first day on the job.

[Distance]

Running warm up/down 7:08 [2] 0.4 mi (17:50 / mi) +6m 17:00 / mi
ahr:170 max:177 shoes: Speedcross 4

Cool down. The light was so lovely around the lake at this time of day. Wish I'd had time to stay longer.

Wednesday Jun 9, 2021 #

10 AM

Running 9:01 [3] 0.75 mi (11:57 / mi) +15m 11:14 / mi
ahr:127 max:137

Orienteering 19:28 [4] 1.49 mi (13:04 / mi) +33m 12:14 / mi
ahr:146 max:164 shoes: Speedcross 4

Berkeley. Francois' Course 3. Felt much more comfortable this time.

[Orienteering Sprint practice]

Running 10:04 [3] 0.6 mi (16:40 / mi)
ahr:125 max:150

Monday Jun 7, 2021 #

5 PM

Strength exercises 11:00 [4]

Tough night last night, feeling weak all day, so just an abbreviated session.

Interleaved:

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

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

1 x 24 low rows

[Strength exercises]

Sunday Jun 6, 2021 #

8 AM

Running (Eas distance) 48:29 [3] 4.01 mi (12:05 / mi) +39m 11:44 / mi
ahr:158 max:179 shoes: Speedcross 4

Bon Tempe. Slept "late" after being up late watching a movie, so this before-breakfast run started later than I'd like. Quads were surprisingly dead (I guess from Indian Valley a couple of days ago), so just took it easy, which was what I wanted to do anyway. Actually, it was a tad faster than last time.

Ran in shorts and short-sleeves, a bit warm in the sun, but good conditions.

[Easy distance]

Running warm up/down 6:02 [2] 0.29 mi (20:48 / mi) +5m 19:49 / mi
ahr:140 max:154 shoes: Speedcross 4

Cool down

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