Training Log Archive: DWildfogel

No significant exercise, but not a very restful day. Drove to SF, than drove up and back between the hotel and the Opera House a couple of times, not getting to bed until pretty late.

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

Local terrain. Old jeep trail loop. Just loosening up. Felt pretty good on the last couple of laps.

2 x lap: 507, 430, 349

[Easy distance]

Cool down.

Legs don't feel as bad as I thought they might after all that climb yesterday.

Briones. Here to vet for the UltraLong Champs on March 26. Jog from parking lot to start for UltraLong. Gorgeous day, hills are green, ground is very wet. Legs don't feel good at all.

Briones. Now actually vetting. First two on most of the non-Brown advanced courses.

Briones. Brown Y1 then to 7, 8, road corner. Ground is very, very wet. Hills are really steep.

Subtracted 122 and .02 mi while I looked around #7. Never found the ribbon. Gonna recommend slightly different control site anyway.

Briones. Side trip to new 5 and 6. Really, really wet going from 5 to 6.

Briones. Pick up where I left off on my Short Brown, and finish up.

Total orienteering for the day: 1:15:56, 4.1 miles (actual distance), 230m climb, 11 controls.

My "short Brown": 2.8 km, 95m climb, 44 minutes. Rested, and in a race, I might have run 35. The actual UltraBrownY Would take me at least 70 minutes, maybe more like 75. Plenty long enough for M75+.

Skyline. Might've taken the day off, but L needed company to run down Skyline. Tried to take it as easy as I could, but legs were quite tired.

Not sure if runs like this do me any good. Heart rate is not elevated much, tired muscles just will take longer to recover.

[Easy distance minus]

Two George-MacKenzie-Madfogel loops.

At home. Full amount for all the upper body exercises (theraband, bar dips, weights), about 60% the reps for the interleaved core and adductor exercises.

[Strength exercises]

Local terrain. Old jeep trail loop. Best workout in quite a while, wasn't even planned. Started in the sun, finished while it was snowing!

Warm up: 3 x [2 x loop], 1.2 miles: 449, 419, 405 Total: 1313

(continuing from warmup without stopping...)

Intervals: 2 x [4 x loop] then 1 x [2 x loop], 2 miles:
351, 338 [59], 335, 331 [107], 320 Total: 1756 + 206 rest (Avg: 335)

Pace was faster than previous interval workouts here, and I covered more distance but with no more rest. The last 2-lapper was :10 better than my previous best.

A month ago, when I first did an interval workout on this loop, I did 3 2-lappers averaging 340 and said doing 5 would be great. Today I did 5, averaging 5 secs faster per interval, and only resting twice (instead of 4 times).

SNOW: earlier in the day, there were periods of hail interspersed with sun, then there were a couple of periods of snow flurries. We'd made a pancake brunch, so didn't think about running until early afternoon. The sun was out, though it was very cold, but we decided to go for it. Halfway through the workout, it started snowing, and for the last interval, it was snowing hard enough that it was getting in my eyes and making it a little difficult to watch my foot placement. But it was fun. Soon as I finished, though, I zipped into my house to get my gloves before cooling down.

[Threshold intervals]

C • Snow 2

After 3+ mins of a little recovery jog and going into the house to get gloves, jogged nearly two loops, then, with L, back towards the end of the field.

Continuing with L, down to MacKenzie's then over to our new waterfall. By then it had stopped snowing and it was sunny and everything looked gorgeous. Finally walked up the trail behind our house.