Training Log Archive: DWildfogel

Event: BAOC: Lake Herman
 

Koke'e/Waimea Canyon, Kauai. With Louise and Rachel, hike from the Pu'u o Kila Lookout (end of the road) along the Pihea Trail and then the Alakai Swamp Trail to the end, the Kilohana Lookout. Started in part sun, part overcast, temp around 60. The last mile and half before the turn around was covered with mist and light rain. The trails had many muddy, slippery sections that required great care. Lots of boardwalks, but those were also slippery (and I fell on my butt on one ten meters before the turn around). A very physically demanding hike. Didn't see anyone else over the age of 40. No views (you could tell they would've been spectacular) after leaving the trail head, but still an epic adventure.

Started at 10:15am. Total elapsed time wa 6:20, 3:20 on the way out, 3:00 on the way back (we learned something about foot placement on the muddy hills).

[Hiking]

C • Did not know you were going to Hawaii 7

National Tropical Botanical Garden, Kauai. Slow walking, viewing amazing vegetation.

The usual weekly accumulation of morning exercises. Just some stretching on Thurs before the flight, and an abbreviated session this morning in Kauai.

Poipu, Kauai. Walk along the coast trail from our rental to Gillin's Beach and beyond (where a monk seal was hanging out with a pup) to Kawailoa Bay. Stopped at the Makauwahi Cave and the Lida's Field of Dreams (tortoises). Went back by an inland (quicker) route as we'd neglected to bring lunch. Stopped at the Grand Hyatt on the way back.

Fly to Kauai. Had to wake up at 4:45am.

Local terrain. Had planned to run four loops at a modest pace, but soon as I started, I could feel that my legs felt way better than expected, so I just went with it. Only a few twinges in my left knee.

Warm up on jeep trail loop (spits for 2 laps at a time, 0.4 miles): 442, 409 Tot: 851. Amazing times given that I was running very easily.

To woods loop start: 30.

Forest running:
3 x [1 x house + [2 x woods loop]]: 501, 448, 429 Tot: 1419

Starting to get in O2 debt by the time I started the woods loops; in significant O2 debt on the last one. Excellent workout (though last time the total for the three woods loop was 15 secs faster). Glad to get this in since I likely won't be running for the next week.

Best workout of this type was 1-11-2016.

[Orienteering Forest running]

Cool down:

307 cool down jog in front yard and then to jeep trail
211 walk, stretch
734 jog 2 laps on the trail in reverse direction

JCCLG. Squuezed a lot into a short time. All the upper body stuff, heavy weights. About 25% of the core exercises.

[Strength exercises]

Didn't have to go into work, but busy day getting ready for the Hawaii trip (or, really, trying to get other things done before going to HI).

Went for a short walk on the jeep trail at some point.