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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 4:00:00
  Running3 1:59:54 11.17(10:44) 17.98(6:40)
  Walking2 46:00 2.38(19:20) 3.83(12:01)
  Total6 6:45:54 13.55 21.81
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Monday Mar 25 #

11 AM

Running (Easy distance) 50:39 [3] 5.06 mi (10:01 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door. Gray and chilly, though the sun came out a bit during the second half of the run.

Hassled morning. Boiler went out again, just before I was ready to go out for the run at 10:30. Finally found a different company and they were willing to come up this afternoon. By the time that was done, it was already 11:30. But was determined to get out there, so decided to run a bit longer and more slowly than Friday. Legs never felt great, but breathing was pretty easy until the last mile, and not really tough then either. Actually turned out considerably faster than Friday's run, and I thought that one was pretty good, and I was definitely holding back.

Seems like quite a while since I've run as much as 5 miles. 23 laps around the jeep trail! Actually, Jan 19, 2018, ran 28 laps (6.16 miles). And I remember now that I ran 5 miles at the lake not that long ago (turns out, coincidentally, that that was 5.4 miles on Jan 19, 2019).

Carried my cell phone in a map case (in case there was a call from the boiler repair person). Challenging to read the many texts that came in.

Splits (except the last) are for 2 laps at a time, 0.44 mi:
450, 435, 429, 430, 424, 423, 421, 421, 419, 411, 411, 200

[Easy distance]

Running warm up/down 6:00 [3] 0.35 mi (17:09 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Sunday Mar 24 #

Note
(rest day)

No heat or hot water at home. Wound up going up to Rachel's for paella (they were supposed to come here). Also, visited David H in the UCSF hospital, so got in about 30 mins of walking (round-trip) and even jogged a little (did not feel good).

Saturday Mar 23 #

5 PM

Walking 16:00 [2] 0.88 mi (18:11 / mi)

4 laps around the jeep trail with L after waking up from a much needed, hour long nap.

Friday Mar 22 #

Stretching 4:00:00 [4]

The usual weekly accumulation of morning exercises. Still not doing push ups due to my left rotator cuff.

11 AM

Running (Easy distance) 43:52 [3] 4.23 mi (10:22 / mi)
shoes: Salomon SC3 Bl/Bl 3

Jeep trail next door and front of house loop. Didn't get out until 11:40. Temp near 50 (I was expecting it to be cooler).

Ran at a comfortable pace, feeling rather stiff at first, but got stronger and looser as the run went on. Much faster than the last time I did this, and I didn't really push. Only 27 secs behind my best, 9-15-2018.

2 x 2 laps in the usual direction: 453, 439
Reverse direction: 7
1 jeep trail loop: 216
To gate: 142
To Skyline: 10
1 front of house loop: 611
Back to jeep trail: 13
Finish jeep trail loop: 36 [So 218 for that loop, 1115 for that "mile"]
1 jeep trail loop: 215
To gate: 140
To Skyline: 10
1 front of house loop: 556
Back to jeep trail: 12
Finish jeep trail loop: 34 [So 214 for that loop, 1047 for that mile]
1 jeep trail loop: 210
To gate: 137
To Skyline: 10
1 front of house loop: 537
Back to jeep trail: 12
Finish jeep trail loop: 34 [So 211 for that loop, 1020 for that mile]
Final jeep trail loop: 156

Summary:
Jeep trail loops in reverse: 221, 220, 220, 220, 217, 218, 212
Total on jeep trail: 11 loops (2.42 miles) 2533
Front of house loops: 624, 612, 608
Miles*: 1129 (1st 4 laps plus last lap), 1115, 1047, 1020

*now think these are 1.04 miles each

[Easy distance]


Running warm up/down 6:40 [2] 0.4 mi (16:40 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Thursday Mar 21 #

10 AM

Walking 30:00 [2] 1.5 mi (20:00 / mi)
shoes: Kayanos 24 White

San Rafael, from the Panama Hotel. Visit the Wildcard center (awesome pelicans up close) and Arizimendi bakery.

Wednesday Mar 20 #

8 AM

Running (Eas distance) 8:28 [3] 0.88 mi (9:37 / mi)
shoes: Salomon SC3 Bl/Bl 2

Jeep trail next door. Raw and drippy, not much time (leaving for SF [Ally's PhD Seminar]). Got going quickly, so it was essentially the last two splits of a three splitter. Not sure that that was good for my tired legs, but needed to get out.

429, 359

For the last couple of months, the trail has been marred by deep ruts from trucks that came to work on some power poles. Gordon must have recently plowed there, mostly removing the ruts by leaving some soft earth that became very slick in today's rain. Almost went down a couple of times.

[Easy distance]

Running warm up/down 4:15 [2] 0.25 mi (17:01 / mi)
shoes: Salomon SC3 Bl/Bl 3

Cool down

Tuesday Mar 19 #

Note
(rest day)

Dialed in to work from home to save some wear and tear.

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