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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Running2 1:06:48 5.8(11:31) 9.33(7:09)
  Orienteering1 54:10 2.11(25:38) 3.4(15:56) 21512 /14c85%
  Total3 2:00:58 7.91(15:17) 12.73(9:30) 21512 /14c85%
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Friday Sep 22 #

12 PM

Running (Easy distance) 13:25 [3] 1.2 mi (11:11 / mi)
shoes: Salomon SC3 Bl/Bl 2

Local terrain. Jeep trail next door. Just loosening up in advance of Calero on Sunday.

Splits are for 2 laps at a time (0.4 miles):
500, 422, 401

[Easy distance]

Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

Thursday Sep 21 #

Note
(rest day)

Mostly in SF and Fairfax.

Wednesday Sep 20 #

1 PM

Running 42:43 [3] 4.0 mi (10:41 / mi)
shoes: Kayano 20 Blue

Front of house. Out very late, but had a snack at 11 so felt OK. Low 60's, but a bit muggy so I was a little uncomfortable.

Not surprisingly, legs still a little tired from Big Basin on Sunday. Tried to treat this as long slow distance run (of course, I'll have to build back up to having "long" mean 7 miles or more), that is, just run at a pace that feels comfortable, no hard breathing. Definitely held back on the last lap.

638, 623, 609, 603, 559, 551, 537

[Easy distance]

Running 5:40 [2] 0.35 mi (16:12 / mi)
shoes: Kayano 20 Blue

Cool down

Tuesday Sep 19 #

Note
(rest day)

Monday Sep 18 #

Note
(rest day)

Sunday Sep 17 #

11 AM

Orienteering (Race) 54:10 [5] 3.4 km (15:56 / km) +215m 12:06 / km
spiked:12/14c shoes: Salomon SC3 Bl/Bl 2

Big Basin B-meet. Brown. 4th of 31. (The three people ahead of me, Halliday, Ingulfsen, Cody, are all good orienteers aged 30 to 40.) 3:49 ahead of the next legit Brown runner.

Felt rusty, and distracted beforehand. Somewhat to my surprise, navigated extremely well, never wandered around, just a couple of minor bobbles. Also surprisingly strong given how little training I've had over the last few months. With the gnarly terrain, couldn't run that fast anyway, and intentionally didn't push it up hills, but kept moving steadily and ran pretty well on the many legs that had trail or road options.

Note: Salomons are definitely NOT the right shoes for dry weather orienteering in the Bay Area. I've concluded this before, but I wanted to wear them for the support and I thought maybe they'd be OK at Big Basin - but they definitely were not. Way too much slipping around on dry leaves.

Could feel a little pain in my right heel, but it didn't affect me in any way, and wasn't bad later.

[Orienteering race]

Saturday Sep 16 #

Note
(rest day)

Right heel is hurting me some, more than it has been in a couple of weeks. Could it be from trying shoes on at Road Runner Sports on Thurs and then wearing them around for 3 hours?

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