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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 4:45:00
  Running5 2:44:13 14.4(11:24) 23.18(7:05)
  Orienteering1 30:23 1.37(22:14) 2.2(13:49) 1209 /9c100%
  Strength exercises1 20:00
  Total7 8:19:36 15.77 25.38 1209 /9c100%
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Saturday Sep 22 #

7 AM

Running (Threshold) 19:39 [4] 2.0 mi (9:49 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Got out a few minutes before 7, which was several minutes before sunrise. 68 degrees, a bit cool, especially in the field.

With less than 5 hours sleep, and having been awake since 4 with a headache, wasn't sure it was a great idea to push myself to a hard workout, but that's what I did, and it felt great.

Thought I'd do two miles for a warm up and then 2 x Skyline hill, slowly enough to be sure I could do two. But after seeing the first very fast split, which came very easily, decided to accelerate a bit. I think the second lap may have been my fastest ever second lap (equal to 1-5-2018). So, from there decided I might as well make this two mile "warm up" the focus of the workout.

After finishing this, went straight down to run a Skyline hill, knowing I would do only one. Logging that below.

Splits are four 2 laps at a time, 0.4 mi:
443, 402, 346, 339, 327

Believe the last lap was the fastest ever as part of a steady run; once did 320 at the end of an interval workout [see 3-5-17]. That last lap was definitely beyond threshold pace.

It's been clear for some time that this jeep trail loop is more than 0.2 miles. Based on that last lap, I think it must be at least 0.22, maybe even 0.225.

[Threshold]

Running (Hill intervals) 11:19 [3] 1.1 mi (10:17 / mi)
shoes: Salomon SC3 Bl/Bl 2

Continuing after very fast two mile run: on the jeep trail, out the gate, down Skyline, then one Skyline hill:

[534 jog down]
(340 split at end of wall) 545

[Hill intervals]

Running warm up/down 10:45 [2] 0.65 mi (16:32 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down:
230 recovery jog
123 stretch
815 half mile cool down jog

Friday Sep 21 #

Stretching 4:45:00 [2]

The usual weekly accumulation of morning exercises.

10 AM

Running (Easy distance) 25:00 [3] 1.9 mi (13:09 / mi)
shoes: Salomon SC3 Bl/Bl 2

Lake Ranch Reservoir. Hadn't planned to run today, but legs felt OK, so met L at the lake after she went to pilates. Hilarity ensued, and the run was aborted just before we got to the near side of the lake. Ran half-heartedly almost back to "fern creek", walked back the rest of the way.

First two splits; 517(537)1055

[Easy distance]

6 PM

Strength exercises 20:00 [4]

At home. Two-thirds workout, almost. Theraband interleaved with core, but no pull downs. 12 bar dips. 2 x 8 curls with 25 lbs, 2 x 16 presses with 15 lbs.

[Strength exercises]

Thursday Sep 20 #

11 AM

Orienteering 30:23 [4] *** 2.2 km (13:49 / km) +120m 10:51 / km
spiked:9/9c shoes: Yellow Falcons

Sunol. Run F, 14, 13 12, 11, 10, 9, 8 from last year's Brown, then pick two points on my own on the way back.

After the wonderful running in Wyoming, know I'll be disappointed running again in Bay Area parks, but despite the fact that I know that, figured I'd better feel it before next week's NRE at Calero. So, went out to Sunol for a sample.

93 degrees! Fortunately, wasn't planning to run hard. Nevertheless, the dry grass was very slippery and the hills were (of course) ridiculously steep. Contouring was really difficult - hard to maintain my balance. All together, an unpleasant experience - as expected. Hopefully, that'll help me have the right mind set for Calero.

After #11, took the high routes to #10, 9 and 8, but it just was way too steep to go down those hills, so I settled for arriving at a clear attack point in each case. Despite avoiding these downhills, both BIG TOES started feeling really sore, oy. Took 2058 to get from the Finish to (the attack point for) #8. Last year at the meet, took 2643 going the other way, but that included a 5 min error and a 1 min error.

[Orienteering practice]

Running warm up/down 6:00 [2] 0.3 mi (20:00 / mi)
shoes: Yellow Falcons

Had to get down a really steep and treacherous hill in order to get near a trail, then jogged to the finish.

Tuesday Sep 18 #

11 AM

Running (Threshold intervals) 27:57 [4] 3.25 mi (8:36 / mi)
shoes: Salomon SC3 Bl/Bl 2

JCCLG. Laps around the soccer field. Split every two laps (except the last one, on which I ran only one lap). Best guess at distance is .3833 mi for two laps.

353, 341, 328, 319, 308, 307, 300 [113 jog] 255 [129 jog] 123

Sort of a last second decision to try to squeeze this run in before work (and after an appt in Los Gatos). Thought I'd use the first mile as a warm up and then see if I could pick it up to threshold pace. In fact, got going really fast and decided to take some breaks if needed (wound up needing two) and keep pushing the pace. Very strong workout, much faster than 2-24-2018.

At the end, saw L at the swimming pool.

[Threshold intervals]

Running warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down. Two laps, second one in reverse direction.

Preceded by a 140 recovery jog (not logged).

Monday Sep 17 #

11 AM

Running (Easy distance minus) 52:33 [3] 4.5 mi (11:41 / mi)
shoes: Salomon SC3 Bl/Bl 2

Lake Ranch Reservoir. Didn't plan to run today, but decided to accompany L, who was aiming for an easy run. Kinda of dragging, but the effort was certainly less than a typical run.

550 623 550 508
345 up to third bridge (52 break, waiting for some bikes to pass)
242 down
512, 500, 657, 539

(Educated guess for the first and third splits)

Usual 4.0: 4606
Extra half-mile: 627

[Easy distance minus]

Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

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