Training Log Archive: DWildfogel

Marcy's class in Los Gatos.

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

Sure I still did over 4 hours this week, but tapered off a little on the strength exercises as the week wore on, so putting down 3:55:00 to indicate that.

Local terrain: old jeep trail loops. Mostly a warm up for Sunday.

Splits are for two loops at a time, 0.4 miles:

458, 425, 359

Really enjoying running on this loop. Ran the middle two-lapper in the opposite (clockwise) direction, just to see what that felt like. Took ~10 secs to turn around at the end of each segment (still running at the same speed), but didn't count that time or distance in the run.

Also, apparently hit "stop" instead of "split" after the first turnaround, so the split for the second two-loop is an educated guess.

[Easy distance]

Cool down.

At home. Full upper body workout, 2/3 the reps on core and adductors, only one set each for the glute exercises with the thera-ring (except 2 sets of fire hydrant).

[Strength exercises]

Local terrain. Old jeep trail loop on George's property. After more heavy rain, waited for the rain to taper off (as forecast), so didn't get out until Noon. Steady drizzle, though temp was in the 50's, so not too bad.

Wanted to do something more up tempo, so (for the first time) did some threshold intervals on the jeep trail loop. The loop is .2 miles; splits are for two laps (so .4 miles). First 6 laps were a warmup, last 6 (1.2 mi, 10:59) were at threshold pace - actually started getting in O2 debt on the last one. Pace may seem a little slow for threshold, but taking into account running in terrain, it's about right, at least for my current ability.

504, 429, 425 Total: 1358

(continuing from warmup without stopping...)

345 [102], 338 [105], 333 Total: 1059 (Avg: 340)

Could've pushed for one more interval, but given that I haven't done anything like this in a while and given that Morgan Territory is coming up Sunday - first orienteering in over two months - didn't want to over do it. Still, an excellent workout. Feels really good running in terrain, next to trees, and no cars.

Be nice to build this up to 5 2-lap intervals or 4 3-lap intervals.

[Threshold intervals]

Cool down. After walking for a minute, did 4 half-laps (the closer to the road side), back and forth.

At home. All the upper body exercises (theraband, weights, bar dips) at full sets, reps and weight. However, trying to give my legs a little more recovery, only did two-thirds the reps on the core exercises, and only one set each of the glute exercises, holding each one for about 80% of normal.

[Strength exercises]

A much needed rest day.

Skyline. Another storm is coming. Weather kept alternating between halfway decent and nasty. Unfortunately, we caught a nasty part.

Would've taken the day off (having worked my legs hard for several days in a row), but L wanted to run, so ran it her pace. Pretty clear from the beginning that my legs didn't have much, so just tried to make it an extended warmup. Of course, that's very hard to do with all the hills on this run, and at this pace, going up those hills feels like running in place. Not very satisfying.

-------- 141(1223)1404(104)1508
3114(----1502---)1613(105)

[Easy distance minus]

C • 1

C • Week of rain coming 2