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Training Log Archive: DWildfogel

In the 7 days ending Jun 8:

activity # timemileskm+m
  Stretching1 4:00:00
  Strength exercises7 2:58:00
  Running4 2:24:28 10.22(14:08) 16.45(8:47) 346
  Walking8 2:19:14 6.56(21:14) 10.55(13:12) 106
  Orienteering1 49:16 3.16(15:34) 5.09(9:41) 100
  Physical therapy1 40:00
  Total18 13:10:58 19.94 32.09 552

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Saturday Jun 8 #

8 AM

Running (Hill Run) 40:24 [4] 2.71 mi (14:55 / mi) +172m 12:28 / mi
ahr:127 max:154 shoes: Speedcross 6 black

Bon Tempe. Pilot Knob. Warmer than expected. Ran a lot of it with L, circling back a couple of times.

Legs felt awful from all the hard work I've been putting in. Knew I wouldn't be able to run up Pilot Knob (i.e., the last two segments), wasn't sure I'd do them at all, but when I got there, decided to walk up.

747 warm up around E tip of Bon Tempe Lake to bench and back; had to go over to the portapotty before starting the run. The usual warm up would've been around 650. Struggled just to keep up with L.

Pilot Knob Run in 3059: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top.

238 top
22 path junction
120 fork
229 bridge
239 bridge
545 bridge
38 junction with Lakeview fire road
[55 jogged waiting for L]
546 start of Pilot Knob Trail
[42 jogged waiting for L]
620 Junction with final spur - walked the the majority of it, jogging the less steep parts
300 rock at top. Walked the whole way.

Pretty wiped out for the rest of the day.

[Hill Run]

Walking 15:49 [2] 0.63 mi (25:06 / mi)
ahr:86 max:95 shoes: Speedcross 6 black

Cool down by walking back to the parking lot. Started the watch only after cautiously getting down from the top to the PK Trail.

Friday Jun 7 #

Stretching 4:00:00 [2]

The usual weekly accumulation of morning exercises.

6 AM

Walking 17:22 [2] 1.03 mi (16:54 / mi) +10m 16:24 / mi
ahr:90 max:126 shoes: Brooks Addiction GTS 15

San Anselmo. E on Greenfield to bend, the W on Greenfield. On my own. Included 4 jogs of roughly 40m.

7 AM

Strength exercises 40:00 [4]

Hamstring continues to improve:

From FYZICAL:
active hamstring stretch on box 3 x 20 sec (straight, inward, outward)
tandem balance 3 x 30, ea leg forward
bridge on foam roller with march 3 x 10
single leg squat to chair (lead foot heel on ground) 2 x 10

From Competitve Edge:
single leg bridge on "physio ball" 3 x 40 secs left leg (plus 1 x 40 secs rt leg)
dead lifts 3 x 10 35 lbs
static step ups 4 x [5 x 10 secs]

squats 3 x 10 35 lbs

[Strength Exercises]

12 PM

Strength exercises 31:00 [4]

Interleaved:

hundreds 3 x 112
leg lifts 3 x 15
curls 3 x 8 25 lbs ea arm
presses 3 x 8 25 lbs ea arm

abductors 2 x 16
adductors 2 x 32
side plank 2 x 30 secs, ea arm

low rows 2 x 32
outward arm rotations 2 x 16

[Strength Exercises]

6 PM

Walking 22:43 [3] 1.03 mi (22:09 / mi)
ahr:81 max:111

Strength exercises 25:00 [4]

theraband walk 1 min
theraband squats 2 x 20 secs
clam shells 2 x 8 with five second holds, each leg
fire hydrant 2 x 8 (alternating legs) with five second holds
supine stretch with strap 2 x 30 sec, ahead, right left
straight leg "physio ball" bridges 2 x 10
marching 1 x 10, ea leg

[Strength Exercises]

Thursday Jun 6 #

7 AM

Running 8:00 [3] 0.5 mi (16:07 / mi)
ahr:150 max:174

Running 23:48 [4] 1.71 mi (13:54 / mi) +63m 12:29 / mi
ahr:155 max:173 shoes: Bright Blue Speedcross 5

Running 9:02 [3] 0.51 mi (17:37 / mi) +2m 17:27 / mi
ahr:117 max:160

9 PM

Walking 11:20 [3] 0.48 mi (23:45 / mi)
ahr:89 max:105

Wednesday Jun 5 #

6 AM

Walking 16:54 [2] 0.82 mi (20:40 / mi) +10m 19:54 / mi
ahr:77 max:106 shoes: Brooks Addiction GTS 15

San Anselmo. Typical morning walk, E on Greenfield to the curve. Out before 7am, but it's already hot

(Adjusted time and distance because I hadn't stopped the watch when I got back.)

7 AM

Strength exercises 30:00 [4]

(Time approximate)

bridges w/feet on roller
marching bridges w/feet on roller 1 x 8, 1 x 9
dead lifts 3 x 10, 35 lbs
kettle bell squats 2 x 10, 35 lbs
step ups 3 x (5 x 10 secs)
tandem balance 3 x 30 secs, ea leg back

[Strength exercises]

5 PM

Strength exercises 30:00 [4]

Interleaved:

hundreds 3 x 112
leg lifts 3 x 15
curls 3 x 8 25 lbs ea arm
presses 3 x 8 25 lbs ea arm

theraband walk 40 steps
fire hydrant 2 x 15 secs, ea leg
outward arm rotations 2 x 16
one-legged medicine ball bridges 3 x 40 secs
one-legged squats to chair 1 x 4, ea leg (had to push off to get up)
mountain climber marching 1 x 10
mountain climber jumping 1 x 4

[Strength exercises]

8 PM

Walking 13:00 [2] 0.5 mi (25:59 / mi)

San Anselmo. Evening walk around block and then W on Greenfield. Hot.

Tuesday Jun 4 #

8 AM

Running 47:13 [3] 3.69 mi (12:47 / mi) +105m 11:45 / mi
ahr:133 max:164

Running 6:31 [3] 0.34 mi (19:19 / mi)
ahr:111 max:138

Monday Jun 3 #

7 AM

Walking 30:37 [3] 1.5 mi (20:26 / mi) +86m 17:21 / mi
ahr:85 max:121 shoes: Brooks Addiction GTS 15

Up very early, but didn't get out for a walk for quite a while.

Brisk walk with lots of hills, despite having orienteered at the Presidio yesterday.

Terrace, Ross Valley, Hillside, up Spring Grove to gate by open space, back down Spring Grove, Terrace.

While not as much effort as a run, definitely felt the hills.

Strength exercises 4:00 [3]

After the usual morning exercises, did a 30 sec one-legged gym ball bridge and 1 x 6 dead lifts with 35 lbs.

[Strength exercises]

1 PM

Physical therapy 40:00 [3]

Second session with Melissa at FYSICAL in Oakland.

Emphasis on balance and on hamstring.

[Physical therapy]

4 PM

Strength exercises 18:00 [4]

Did this after driving home from PT session in Oakland, making it the fourth workout of the day (a lot for a day after orienteering).

Interleaved:

hundreds 2 x 112
leg lifts 2 x 15
curls 2 x 8, 25 lbs ea arm
presses 2 x 8, 25 lbs ea arm
abductors 2 x 16
adductors 1 x 32
side plank 1 x 25 secs, ea arm

[Strength exercises]

Sunday Jun 2 #

7 AM

Walking 11:29 [3] 0.58 mi (19:50 / mi)
ahr:84 max:115

10 AM

Running 7:11 [3] 0.64 mi (11:11 / mi)
ahr:130 max:136

Orienteering 49:16 [3] 3.16 mi (15:34 / mi) +100m 14:11 / mi
ahr:137 max:165

Running 2:19 [3] 0.12 mi (19:19 / mi) +5m 17:11 / mi
ahr:135 max:159

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