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Training Log Archive: DWildfogel

In the 7 days ending May 25:

activity # timemileskm+m
  Walking7 3:05:38 7.2(25:46) 11.59(16:01) 1
  Orienteering2 56:41 3.83(14:48) 6.16(9:12) 31
  Physical therapy1 30:00
  Running2 15:33 1.32(11:46) 2.13(7:19)
  Strength exercises1 15:00
  Total11 5:02:52 12.35 19.88 32

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Saturday May 25 #

10 AM

Running 6:04 [3] 0.52 mi (11:37 / mi)
ahr:137 max:150

Orienteering 29:21 [3] 2.03 mi (14:28 / mi) +31m 13:49 / mi
ahr:149 max:173

2 PM

Walking 1:04:41 [3] 2.15 mi (30:05 / mi) +1m 30:02 / mi
ahr:117 max:163

Friday May 24 #

12 PM

Walking 40:23 [3] 1.28 mi (31:31 / mi)
ahr:76 max:101

Thursday May 23 #

7 AM

Walking 24:10 [3] 1.0 mi (24:13 / mi)
ahr:92 max:117

Tuesday May 21 #

6 AM

Walking 13:00 [3] 0.62 mi (20:50 / mi)
ahr:80 max:115

Monday May 20 #

7 AM

Walking 16:35 [2] 0.82 mi (20:13 / mi)
ahr:84 max:115 shoes: Brooks Addiction GTS 15

San Anselmo. Typical morning walk, E on Greenfield, to the bend.

Hamstring is a little irritated from yesterday's Sprint-O practice in Napa.

8 AM

Strength exercises 15:00 [4]

PT exercises for PHT:

Did roughly half, given that legs are a bit tired from yesterday's Sprint-O practice and that I have my first appointment at Fyzical (PT) this afternoon.

one-legged medicine ball bridges 2 x 30 secs

dead lifts 2 x 8, 35 lbs (first time with that much weight)

with Thera-ring:
1 min walk
"squat" 10 secs
scissors 1 x 4, ea leg

step ups 2 x [5 x 10 secs]


Actually did the Thera-ring stuff and the step ups a few hours later, and hamstring felt better afterwards.

[Strength exercises]

2 PM

Physical therapy 30:00 [3]

First meeting with Melissa at Fyzical PT in Oakland. She had me do quite a few exercise for the hamstring but also for balance and general leg strength. It was somewhat strenuous. My non-running days are now going to be filled with even more exercises.

[Physical Therapy]

Sunday May 19 #

6 AM

Walking 15:49 [2] 0.83 mi (19:03 / mi)
ahr:74 max:110 shoes: Brooks Addiction GTS 15

San Anselmo. Brisk morning walk, E on Greenfield, to the bend.

10 AM

Running warm up/down 9:29 [3] 0.8 mi (11:52 / mi)
ahr:135 max:145 shoes: Speedcross 6 black

Napa Valley College, Sprint-O practice. Warm up with Marie-Josee and Francois.

Orienteering 27:20 [4] 1.8 mi (15:11 / mi)
ahr:134 max:148 (injured) shoes: Speedcross 6 black

Napa Valley College. Training course designed by Francois: 2.4km, 27 controls.

[Orienteering practice]

8 PM

Walking 11:00 [2] 0.5 mi (21:59 / mi)
shoes: Brooks Addiction GTS 15

San Anselmo. After dinner walk on my own. Around the block the W on Greenfield.

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