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Training Log Archive: DWildfogel

In the 7 days ending Mar 26, 2016:

activity # timemileskm+m
  Running3 2:07:04 10.6(11:59) 17.06(7:27)
  Stretching1 1:30:00
  Orienteering1 15:01 1.49(10:05) 2.4(6:16) 4614 /14c100%
  Walking1 15:00 0.5(29:59) 0.81(18:38)
  Total4 4:07:05 12.59 20.26 4614 /14c100%

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Saturday Mar 26, 2016 #

11 AM

Running (Easy distance) 1:02:16 [3] 5.3 mi (11:45 / mi)
shoes: Salomon SC 3 Bl/Bl

Kortum Trail, Sonoma Coast St Beach. Sunny, cool, strong N wind, which slowed me down on way back. Ground very wet, lots of jumping over mud. Casual run, lots of little loop backs, totaling 2:42.

Blind Beach trail head
|
(734)
|
Sunset Rocks
|
(1423) ---- (1421)
|
Shell Beach parking lot
|
(1121) ---- (1153)
|
turn towards parking circle (about :35 short)

[Easy distance]

Walking warm up/down 15:00 [3] 0.5 mi (29:59 / mi)
shoes: Salomon SC 3 Bl/Bl

Cool down by walking over big hill back to parking lot.

Friday Mar 25, 2016 #

Stretching 1:30:00 [2]

The usual weekly accumulation of morning stretching and strength exercises. None of the latter on the three race days last weekend.

Note
(rest day)

Having had time to pack yesterday, getting out in the morning was pretty easy. Lunch at Greens, a visit with Michelle and Andy, scones at Wild Flour, barbeque dinner at Bill and Dooreen's.

Thursday Mar 24, 2016 #

Note
(rest day)

We'd planned to drive up to the cabin today. However, we had someone over in the in the morning to install a new alarm sytem for the house, and we weren't able to get ourselves packed and out the door as planned. So, we decided to postpone until tomorrow (which would enable us to stop for lunch at Greens :-) ).

Wednesday Mar 23, 2016 #

11 AM

Running (Easy distance) 44:33 [3] 3.85 mi (11:34 / mi)
shoes: Kayano 20 Blue

Skyline. Chilly and blustery. Casual run with L, just past Gist and back, with a couple of loopbacks; then finish with two front of house loops. Plenty of sore (but not debilitating) leg muscles. After the magic of this past weekend, strange to have a normal body again.

Usual 2.5: 2949
Loop backs: 237
Front of house loops: 611, 556

[Easy distance]

Running warm up/down 5:15 [2] 0.25 mi (21:01 / mi)
shoes: Kayano 20 Blue

Cool down.

Tuesday Mar 22, 2016 #

Note
(rest day)

Spent the afternoon at Oracle, then dinner in Palo Alto with my brother.

Monday Mar 21, 2016 #

Note
(rest day)

Unexpectedly wound up spending the night at George and Leslie's, and then took them to Oakland Airport on my way home.

Sunday Mar 20, 2016 #

10 AM

Orienteering race 15:01 [5] *** 1.49 mi (10:05 / mi) +46m 9:12 / mi
spiked:14/14c shoes: Salomon SC 3 Bl/Bl

Mills College, Oakland, CA. U.S. Sprint Champs. Brown 1.95 km, 50m climb. Start 10:29. Partly cloudy, a little muggy. 7:42 mins/km (8:03 adjusted for climb).

Completed the sweep, again first overall on Brown, by over 3 minutes. Just tried to stay within myself. Made no mistakes, never stopped running except a couple times had to walk up stairs (plus one exception noted below). Never needed to slow down to read the map, though I was never pushing the pace to the limit. Very satisfying, of course, to do this well.

Note: GPS track is way off for this run. For instance, it shows me crossing over to the E side of the street going to #1, which I certainly didn't do.

Was able to have each leg completely planned before I got to it (except of course for #1). Only lost a few secs here and there: #8, stopped to check that grass I was about to cross wasn't out of bounds (it wasn't); #5, slowed to check that what looked like it should have been olive green wasn't (it wasn't, but I went around it anyway), and also took the ramp down just E of that instead of going diagonally down the stairs; #11, swung a little wide. Also, leaving #12, at the top of the stairs intended to go NW, but looked that way and saw a wall of vegetation, so instead took the path SW - an intentional decision to be safe, but it cost maybe 10 seconds. Great run, though having run here once before made it seem fairly easy. Might have been 30 secs slower if I hadn't run here before.

[Orienteering race]

Running warm up/down 15:00 [2] 1.2 mi (12:30 / mi)
shoes: Salomon SC 3 Bl/Bl

Warm up: 9 min, ~0.8 mi. A little tight the first couple of minutes, but then felt good. A couple of 100m strides at the end.

Cool down: 6 mins, ~0.4 mi.

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