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Training Log Archive: cfosp1

In the 7 days ending Nov 27:

activity # timemileskm+m
  Hiking11 13:18:20 28.56(27:57) 45.96(17:22) 917
  Running2 1:34:49 8.72(10:52) 14.04(6:45) 147
  Biking: Trail1 1:06:06 8.57(7:43) 13.79(4:48) 71
  Running: Hills1 56:49 4.35(13:03) 7.01(8:07) 210
  Total12 16:56:04 50.2(20:14) 80.79(12:35) 1345
  [1-5]12 15:32:38

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Saturday Nov 27 #

8 AM

Hiking 48:03 intensity: (9:15 @0) + (37:01 @1) + (1:39 @2) + (8 @3) 3.64 km (13:13 / km) +129m 11:13 / km
ahr:109 max:153

Friday Nov 26 #

9 AM

Running: Hills 56:49 intensity: (2 @0) + (16:07 @1) + (20:31 @2) + (10:08 @3) + (9:07 @4) + (54 @5) 7.01 km (8:07 / km) +210m 7:03 / km
ahr:144 max:174 shoes: Hoka One One Speegoat 4 GTX

Around Sutro Baths and Lands End

Gorgeous morning for this run. Started by heading down to the Camera Obscura (closed) and the Sutro Baths. Then the climbing started, first from the baths up to the shore trail, down to Mile Rock Beach, then a second set of steps higher up. Ran along the E edge of the golf course, then up to the VA hospital. Climbed a small hill, which may be a water reservoir and which looked like the highest point of the area. Tried to run through the VA grounds but had to backtrack because I hit a dead end. From there, only a few blocks back to Seal Rock Inn. After all of that, my Garmin tells me I'm unproductive ...

Hiking 28:16 [1] 1.44 km (19:36 / km) +29m 17:48 / km
ahr:105 max:116 shoes: Hoka One One Speegoat 4 GTX

Seal rock Inn to Simple Pleasures Café
12 PM

Biking: Trail 37:27 intensity: (37:03 @1) + (23 @2) + (1 @3) 7.28 km (5:09 / km) +63m 4:56 / km
ahr:114 max:138 shoes: Crappy Loaner Bike

Golden Gate Park

Biking: Trail 28:39 [1] 6.51 km (4:24 / km) +8m 4:23 / km
ahr:110 max:133 shoes: Crappy Loaner Bike

Golden Gate Park

What do you do with a Lyft bike when there is no room in the dock? Luckily, the right number of people came by to check out bikes.

Hiking 14:49 intensity: (28 @0) + (13:16 @1) + (1:05 @2) 0.67 km (22:15 / km) +44m 16:45 / km
ahr:112 max:142 shoes: Hoka One One Speegoat 4 GTX

Balboa @ Ocean Beach to Seal Rock Inn

Lynn called out to us from half up the stairs to Sutro Heights. James and I followed. Met a nice pair of vizslas and their owners along the way.

Thursday Nov 25 #

8 AM

Hiking 3:13:10 intensity: (3:11:24 @1) + (1:46 @2) 8.58 km (22:30 / km) +332m 18:52 / km
ahr:101 max:145 shoes: Timberland Earthkeepers Mt. Ma

Muir Woods Hike

Wednesday Nov 24 #

7 AM

Hiking 42:59 intensity: (42:55 @1) + (4 @2) 3.71 km (11:36 / km) +71m 10:35 / km
ahr:104 max:136 shoes: Timberland Earthkeepers Mt. Ma

Mendocino Headlands State Park

Last hike in Mendocino, went to a couple of promontories, admiring the force of the waves crashing against the rocks below. Found a goat path leading to a little bay and clambered down. Nice way to end my stay in this area.
3 PM

Hiking 41:33 intensity: (40:21 @1) + (1:12 @2) 2.31 km (18:00 / km) +46m 16:22 / km
ahr:104 max:144 shoes: Timberland Earthkeepers Mt. Ma

James Daily Walk to School

Walked with James from near his apartment to SFU, he showed us around campus.

Tuesday Nov 23 #

7 AM

Running 50:01 intensity: (18 @0) + (4:05 @1) + (30:48 @2) + (9:35 @3) + (5:15 @4) 7.7 km (6:29 / km) +80m 6:10 / km
ahr:146 max:165 shoes: Hoka One One Speegoat 4 GTX

Headlands to Big River

Beautiful morning, a few walkers and exercisers out with me. Overcast but clearing quickly. Two women on paddleboards, a man practicing frisbee on target and a woman doing jumping jacks.
12 PM

Hiking 1:21:03 [1] 5.28 km (15:22 / km) +31m 14:56 / km
ahr:106 max:137 shoes: Timberland Earthkeepers Mt. Ma

Russian Gulch Hike

Another hike in a moist canyon called "Fern Canyon." Were a little under time pressure because of a rendez vous about a Craig's List bike purchase nearby. Ended up buying a nice Bianchi for James at a good price.

Hiking 41:49 [1] 2.38 km (17:33 / km) +54m 15:46 / km
ahr:99 max:128 shoes: Timberland Earthkeepers Mt. Ma

Point Cabrillo Light Station

The long straight road from the parking lot to the lighthouse intimidated Lynn, but in the end, it was an easy walk. Very windy at the coast, they weren't kidding about gale warning.

Monday Nov 22 #

7 AM

Hiking 1:04:41 intensity: (1:56 @0) + (1:02:34 @1) + (11 @2) 5.66 km (11:25 / km) +108m 10:26 / km
ahr:116 max:136

12 PM

Hiking 1:11:06 intensity: (53:25 @0) + (17:30 @1) + (11 @3) 3.44 km (20:40 / km) +35m 19:40 / km
ahr:92 max:114

Hiking 1:03:51 intensity: (17:20 @0) + (46:31 @1) 2.98 km (21:24 / km) +14m 20:56 / km
ahr:103 max:127

Sunday Nov 21 #

8 AM

Running 44:48 intensity: (42 @0) + (17:19 @1) + (23:03 @2) + (3:26 @3) + (18 @4) 6.33 km (7:05 / km) +67m 6:43 / km
ahr:137 max:158 shoes: Hoka One One Speegoat 4 GTX

Mendocino Headlands Run

Gorgeous morning for a run around the perimeter of Mendocino Headlands State Park, mostly on a well worn single track. Few walkers out this early.

Hiking 1:27:40 intensity: (1:27:36 @1) + (4 @2) 5.09 km (17:13 / km) +22m 16:51 / km
ahr:107 max:135 shoes: Timberland Earthkeepers Mt. Ma

Fern Canyon Hike

Nice Hike on the gently ascending Fern Canyon Trail in Van Damme SP. Tall redwoods flank the canyon walls and the bubbling Little River. There was a sign warning of mountain lions but we did not encounter any.
2 PM

Hiking 19:20 [1] 0.78 km (24:47 / km) +4m 24:10 / km
ahr:86 max:110 shoes: Timberland Earthkeepers Mt. Ma

Noyo Harbor Stroll

First lunch, the stroll out to the end of the breakwater.

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