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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Running1 49:01 4.56(10:45) 7.34(6:41)
  Orienteering1 41:43 3.1(13:27) 4.99(8:22)
  Strength exercises1 20:00
  Walking1 20:00 0.7(28:34) 1.13(17:45)
  Total4 2:10:44 8.36 13.45
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Tuesday Nov 21 #

11 AM

Orienteering 29:58 [4] 2.45 mi (12:14 / mi)
shoes: Yellow Falcons

Local terrain. Gorgeous day, high 60's.

Warm up on old jeep trail next door (splits for 2 laps at a time, 0.4 miles): 502, 434 Tot: 936

To woods loop start: 36

Forest running:
4 x [1 x house + [2 x woods loop]]: 507, 504, 451, 441 Tot: 1946

Legs still much more sore than I can account for, so tried to take it easy. But there's nothing easy about this workout.

Wore O-glasses. Thought about taking a map, but didn't feel I had the mental energy for it.

Slower than last Wednesday, and more tired afterwards.

[Orienteering Forest running]

Orienteering 11:45 [3] 0.65 mi (18:05 / mi)
shoes: Yellow Falcons

Cool down
100 walk
300 recovery jog in yard
200 walk to jeep trail, stretch
845 cool down jog, 2 x horseshoe, both ways

Monday Nov 20 #

5 PM

Strength exercises 20:00 [4]

At home. 2 sets of everything instead of three. 13 bar dips.

[Strength exercises]

Sunday Nov 19 #

12 PM

Running 49:01 [3] 4.56 mi (10:45 / mi)
shoes: Kayano 20 Blue

Lake Ranch Reservoir. A little chilly but sunny, fairly calm. Legs, especially knees, are still surprisingly sore, enough that I wasn't sure I'd be able to run the whole thing. But after half a mile, felt pretty decent, taking it easy, staying with L all the way up to the third bridge. Still took it easy on the way back, but got ahead and did a loop back at Fern Creek, keeping it under wraps over the last mile, too.

Brought along an SF State Sprint-O map from 2013 that I didn't remember much of, planned all the legs during the first 18 minutes of the run.

515(556)1111(510)1622(457)2119
331 - up to third bridge
235 - down
458. 450, 608, 451

Usual 4.0: 4207
Extra half-mike: 606
loop backs: 48

[Running w/map]

Saturday Nov 18 #

2 PM

Walking 20:00 [2] 0.7 mi (28:34 / mi)
shoes: Salomon SC3 Bl/Bl 2

Chilly, knees still don't feel great. Casual walk with L, first around the jeep trail, then a loop on the trail behind the house.

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