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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 5:00:00
  Running3 1:38:57 7.98 12.84
  Strength exercises3 1:10:00
  Orienteering1 28:15 2.4(11:46) 3.86(7:19)
  Walking1 15:00 0.6(24:59) 0.97(15:32)
  Total8 8:32:12 10.98 17.67
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Saturday Apr 21 #

Stretching 5:00:00 [2]

The usual weekly accumulation of morning exercises: stretching, strength and balance.

Friday Apr 20 #

12 PM

Running (Easy distance) 34:22 [3] 3.0 mi (11:27 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Low 60's, but unpleasant breeze.

Legs didn't have much life. And about halfway through, left hamstring started feeling sore, so backed off a bit.

501, 440, 433, 430, 426, 431, 427, 212

[Easy distance]

Running 5:00 [3]
shoes: Salomon SC3 Bl/Bl 2

Cool down

Thursday Apr 19 #

4 PM

Strength exercises 25:00 [4]

JCC (used the machines) then more at home. About two-thirds of a workout including core, weights and adductors, plus 16 bar dips.

Last time, did 2 x 8 curls; this time, I was going to do 2 x 12. But time was short, so on the first set I just kept going and did 24 all in one set! How is that even possible? Then did one set of 20 presses.

[Strength exercises]

Wednesday Apr 18 #

7 AM

Strength exercises 15:00 [4]

At home. Trying to do at least a little to make up for missing yesterday. At the end of my morning exercises, instead of push ups, did 2 sets each of curls and military presses. Then around 10:45, did 2 sets each of two of the theraband exercises (not the pull downs) and 12 bar dips.

[Strength exercises]

11 AM

Orienteering (Forest running) 28:15 [4] 2.4 mi (11:46 / mi)
shoes: Yellow Falcons

Local terrain. Not as cold as recently, but still quite chilly. Feeling very tired all morning. Did a few upper body exercises right before going out.

Warm up on jeep trail: 457, 420 (splits for 2 laps, 0.4 miles)

Continue on jeep trail to bottom of Gordon's hill (100) then up the hill (117) and finally down the far end and back to the house loop start (215). First time I tried that hill. It wasn't long enough, and not steep enough at the beginning, but too steep near the top.

Forest running:
3 x [1 x house + [2 x woods loop]]: 457*, 444, 433 Tot: 1415
*an estimate, because after the first woods loop I started heading for the house loop and had to change direction; guessing I lost about 8 seconds.

These were really hard. Thought it was because I felt so lethargic all morning, but I see now that these were nearly as fast as Feb 5, so they hard because I was going reasonably fast.

Afterwards: left hamstring is a bit sore, though it feels like this is lower down than the injury I thought I was over. So, maybe I'm not off the injured list yet.

[Orienteering Forest running]

Running warm up/down 10:30 [2] 0.63 mi (16:40 / mi)
shoes: Yellow Falcons

Cool down

After 50 sec walk:

2:30 recovery jog in front yard and then to jeep trail
1:30 walk, stretch
8:00 jog 2.5 laps on the jeep trail

Tuesday Apr 17 #

Note
(rest day)

Intended to workout at the Oracle gym after my staff meeting, but slept instead.

Monday Apr 16 #

12 PM

Running (Easy distance) 43:05 [3] 4.0 mi (10:46 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Between hail storms and snow flurries, but not bad when while I was out there, even some sun.

Taking myself off the injured list. Can still feel a little soreness in my upper left hamstring, but it didn't get in the way of running at all (except I probably would have kicked a little bit on the last lap if I wasn't wary about the hamstring). Pleasing run, well within myself.

Splits are for 2 laps at a time, 0.4 miles:
447, 433, 426, 422, 423, 418, 412, 410, 401, 351

[Easy distance]

Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 2

Cool down

Sunday Apr 15 #

8 AM

Walking 15:00 [2] 0.6 mi (24:59 / mi)

Up Gordon George's hill, with a pause for Qigong in the sun in the field.

5 PM

Strength exercises 30:00 [4]

At home. A full workout, three sets of everything, full reps and weights (a few reps short on the weights). 14 bar dips.

[Strength exercises]

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