Training Log Archive: DWildfogel

The usual weekly accumulation of morning exercises.

Jeep trail next door. Just loosening up in advance of Sunday's O-meet.

Ran with the Sprint Qual map from WMOC2016 in Tallinn. Even without a magnifier, was able to get through the whole course in 4 laps. I think that course was just a little too easy.

456, 434, 207

[Running w/map]

JCCLG. Full set of exercises, 3 sets of upper body ones, but only 2 of core (didn't want to overtax my legs). Did really well on the two pull down exercises and on military presses, struggled a little with curls and bar dips (14), though still got some good work in on the latter two. Perhaps I didn't give myself enough rest between sets, as the whole workout took less time than usual.

[Strength exercises]

JCCLG. Took a little break towards the end of the upper body exercises to shoot a few baskets. It was fun.

Jeep trail next door. Legs still not feeling great, plan to just have an extended warm up with a little speed at the end if I feel good. Did indeed feel better as I went on; ran the last lap in 152.

Ran with Long Qual 1 from WMOC 2016 in Estonia. Didn't read the map on the first or last lap, but on the middle 6 laps, managed to read from the start through control #12; read the rest while I cooled down. Trying to tame the demons from that venue. Think I'd do much better on that course now, better, I'm sure at a new course on that same map, but would I do better on similar terrain somewhere else?

Splits are for two laps at a time, 0.4 miles:
456, 434, 431, 402

Right knee bothered me just a tad during the run, but soon as I finished the cool down, it really ached. For about half an hour, I could barely walk on it. Then it subsided.

[Running w/map]

Cool down, continuing to read the map.

Oracle Gym. Upper body only. Did 3 sets of the two pull down exercises, with increasingly higher weight. Otherwise, 2 sets of everything. Could hardly budge 30 lbs for the curls, so dropped down to 25. One set of kettle bell squats at the end.

[Strength exercises]

Drive back from cabin

Kortum Trail, Sonoma Coast St Beach. Chilly, breezy. Legs felt OK, but not much oomph. Had trouble staying with L at times, but my splits were pretty decent, so she was running faster than usual. All the uphills gave me trouble.

------------------------- Kortum trailhead
--738----- 4719 --- Sunset Rocks. -------- .52 mi
(1416) -- (1306) ------------------------ 1.26 mi
-2155 ---- 3413 --- Shell Beach
-(608) --- (609) -------------------------- .55 mi
-------2803--------- Top of Furlong Gulch

Loop backs: 37 secs (0.06 mi)

Got really windy and cold just as we were leaving.

[Easy distance]

Cool down by walking back to Blind Beach parking.