Training Log Archive: DWildfogel

At home. Upper body only, all the exercises with full sets, reps and weight, including 1 bar dips.

Well into the 90's at the farmer's market in Saratoga this morning, but fortunately a breeze up here, and ten degrees cooler.

Spent the afternoon going through old ONA's and BAOC Bulletins, cutting down my stash. Fun to look at.

[Strength exercises]

The usual weekly accumulation of morning exercises.

Lake Ranch Reservoir. Hot (84 degrees). Out very late after a late breakfast. Didn't start until after 12:30.

Ran hard to work off some frustration.

--------------- 434(454)929(427)1356
2723(412)2310(510)1800(403)

The first and fourth splits were faster than the amazing (and considerably longer) run of 12-26-17 (I was pusing harder today); 3rd split was the same, and 1st and 6th were close; 4th was 10 secs behind.

[Distance]

Cool down

Pretty much everything at the full amount, though I was worn out by the time of the third set of core and did fewer reps. Practically no rest between sets.

Managed a few (one-arm) curls with 30 lbs.

[Strength exercises]

Jeep trail next door and front of house loop. Actually got going at 650am, expecting a hot day (later in the morning it still wasn't that hot, but it was good to get the run in early anyway).

Legs felt pretty good. Picked it up some over the last 1.5 miles, but careful not to over do it.

2 x 2 laps in the usual direction: 455, 436
Reverse direction: 5
To gate: 143
To Skyline: 10
1 front of house loop: 612
Back to jeep trail: 14
Finish jeep trail loop: 36 [So 220 for that loop]
1 jeep trail loop: 213 [So 1111 for that mile]
To gate: 139
To Skyline: 10
1 front of house loop: 554
Back to jeep trail: 13
Finish jeep trail loop: 35 [So 214 for that loop]
1 jeep trail loop: 206 [So 1039 for that mile]
To gate: 135
To Skyline: 9
1 front of house loop: 531
Back to jeep trail: 12
Finish jeep trail loop: 33 [So 208 for that loop]
1 jeep trail loop: 200 [So 1002 for that mile]
Final jeep trail loop: 153

Summary:
Jeep trail loops in reverse: 220, 213, 214, 206, 208, 200, 153
Total on jeep trail: 11 laps (2.2 miles) 2421
Front of house loops: 612, 554, 531
Miles: 1124 (1st 4 laps plus last lap), 1111, 1039, 1002

[Easy distance]

Cool down

JCCLG. Popped in on my way to work. Used two of the machines: pull downs, military presses. Also one set of curls.

[Strength exercises]

At home. Two sets of theraband, core and weights, about 2/3 there reps. 11 bar dips.

Preceded this with about 10 minutes on the jeep trail next door, mostly walking, a little jogging.

[Strength exercises]

Golden Gate Park. Summer Series. 5.3 km, 31 controls. Started at 10:38. Sunny, cool and breezy. ISSOM map but obviously much longer than a Sprint. started wearing out around #20.

Good run, three small mistakes, a few sub-optimal routes. Lots of fun.

Finished 13 of 44. All advanced runners were on the same course (called Orange). The top four and six of the top seven were foreigners who just happened to be near SF today. Finished less than 20 secs behind Tapio and Tak, who are both about 14 years younger than me; otherwise, all the people ahead of me were at least 25 years younger except Mike Waddington, who is 20 years younger.

Mistakes:

7: Stayed on trail too long, past high point. Lost 45.
11. Well off to the right, very confused when I hit dirt path and seemed to be very near the road. Then went around E side of hill instead of W and got caught in fight. Lost 100.
22. From curve on path, turned on first trail - but hadn't noticed that there was one before the one I wanted. Then, control was hidden by an apparently new "grass hut" so I didn't see it for a bit. Lost 110.

Bad routes:

8. Went right instead of left.
9. Left instead of right.
30. Went through dirt "parking lot" without a plan, had to veer left and then go around the buildings. Should've gone S back to the path I'd been on. Lost 30.

Minor:

15. Very slow on hill coming out of 14.
21. Ran a little too far on the street before realizing I was too close to the lamppost. Lost 25.
26. Should've taken earlier path.

Did particularly well: 1, 3, 10, 14, 20, 25

Note: 28 had been stolen earlier (later found); replacement was NE, at the trail junction. I punched it, but as I left, realized it was in the wrong place, so went back to double check the code, affecting my time on #29.

WinSplits
RouteGadget

[Orienteering race]

Warm up. Didn't get quite as much warm up as I'd like, but it must've been fine: my highest ranked split (7) was on the first leg.