Training Log Archive: DWildfogelIn the 7 days ending May 14, 2022:
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Saturday May 14, 2022 #
Running (Easy distance) 43:13 [3] 4.13 mi (10:28 / mi) +90m 9:48 / mi
ahr:147 max:177 shoes: Speedcross 4
Foggy
Felt good
BB — 645 — SR — 1305 — SB — 526 — FG (8 sec on little spur)
......................SR — 1218 — SB — 530 — FG
Walked (with some jogging at the beginning and end) over the hill for my cool down (see next entry);
[Easy distance]
Walking warm up/down 14:49 [3] 0.63 mi (23:31 / mi) +70m 17:30 / mi
ahr:124 max:161 shoes: Speedcross 4
Walking 1:00:00 [2] 2.0 mi (30:00 / mi)
shoes: Kayanos 24 White
Friday May 13, 2022 #
Running (Hill run) 8:47 [3] 0.69 mi (12:44 / mi) +44m 10:38 / mi
ahr:137 max:158 shoes: Speedcross 4
Warm up pace heading E on Greenfield. Turned up Spring Grove and picked up the effort. Made it all the way to the gate without feeling overly fatigued, thought I’d try for a little more, but it’s so much steeper once you get on the dirt road, only made it up to the first turn (less than a minute).
[Hill run]
Running warm up/down 7:00 [2] 0.46 mi (15:13 / mi)
ahr:149 max:166 shoes: Speedcross 4
Thursday May 12, 2022 #
Walking 16:00 [2] 0.75 mi (21:20 / mi)
shoes: Kayanos 24 White
Strength exercises 12:00 [4]
Interleaved:
2 x hundreds (104)
2 x 15 leg lifts
1 x 16 abductors
1 x 32 adductors
curls: 1 x 8, 25 lbs, ea arm
presses: 1 x 8, 25 lbs, ea arm
1 x 32 low rows
1 x 8 kettle bell squats, 25 lbs
[Strength exercises]
Wednesday May 11, 2022 #
Running (Easy distance) 29:36 [3] 2.77 mi (10:41 / mi) +25m 10:24 / mi
ahr:140 max:176 shoes: Bright Blue Speedcross 5
Hadn't run here in FIVE and a half years (see below).
Working my way back from five days off for oral surgery. Warm-up-like pace on the way out, felt pretty good on the (somewhat downhill) way back, still running easily, pretty close to the pace I ran seven years ago (as part of a longer run). Very satisfactory workout, now ready to run normally next time.
---------- 2936 --- "usual" start (just over bridge SW of parking lot)
(306) -- (300)
306 ---- 2636 --- gate leaving county park
(841) -- (710)
1147 -- 1926 --- gate past farm
(412) -- (327)
----- 1559 ------ bottom of 7 switchbacks trail
Last times I ran at Rancho:
10-19-2016
11-20-2015
04-15-2013
11-09-2011 (and then I said I hadn't run here in a long time)
[Easy distance]
Running warm up/down 5:59 [2] 0.35 mi (17:06 / mi)
ahr:110 max:120 shoes: Bright Blue Speedcross 5
Tuesday May 10, 2022 #
Running (Easy distance minus) 26:14 [3] 2.0 mi (13:07 / mi) +3m 13:03 / mi
ahr:116 max:128 (sick) shoes: Speedcross 4
Left hamstring is a bit sore.
Started at recovery jog pace, walk for a minute or so after every few minutes of running. Picked up the pace a bit on one of the last segments, and that turned out to be at a pace typical of what I usually run out here (10 min/mile).
[Easy distance minus]