Training Log Archive: DWildfogelIn the 7 days ending Nov 17, 2018:
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Saturday Nov 17, 2018 #
12 PM
Walking 20:00 [2] 1.0 mi (20:00 / mi)
Air quality was pretty good up here early in the morning, but still bad at lower elevations. By the time I walked, it was a little worse, but not a problem. My legs, though, still don't feel good, and my knees are aching.
Strength exercises 35:00 [4]
At home. Core interleaved with theraband, adductors, 13 bar dips, weights. 3 sets of everything. Complete workout except for pull downs, and tried a triceps exercise with the theraband that L showed me.
Have had a bit of BPV again, since the dentist on Tues. But fought through the dizziness to lay down on the roller, and it was ok once I got my head down on the roller.
[Strength exercises]
Have had a bit of BPV again, since the dentist on Tues. But fought through the dizziness to lay down on the roller, and it was ok once I got my head down on the roller.
[Strength exercises]
Leg strengthening 5:00 [3]
Hadn't done the glut exercises in ages, so just did 2 x 20 secs (each leg) with the yellow (weaker) band: clam shells, scissors, fire hydrant.
Friday Nov 16, 2018 #
Stretching 5:00:00 [2]
The usual weekly accumulation of morning exercises: stretching, strength and balance.
12 PM
Walking 20:00 [2] 1.0 mi (20:00 / mi)
Smoke has gotten worse in most of the Bay Area, but still not too bad up here. Still, didn't seem like extensive exercise out of doors would be a good idea, and anyway, legs are feeling mighty tired, so thought I'd just to a very little bit.
Walked along Skyline. Warmth of the sun felt good.
Walked along Skyline. Warmth of the sun felt good.
Leg strengthening 10:00 [3]
Continuing after walking ooutside...
Parade walking (4 lbs each hand), 4 mins
Step ups (4 lbs each hand), 2 mins
Walking with yellow thera-ring, 4 mins
Did manage to get my heart rate up a bit.
Parade walking (4 lbs each hand), 4 mins
Step ups (4 lbs each hand), 2 mins
Walking with yellow thera-ring, 4 mins
Did manage to get my heart rate up a bit.
Thursday Nov 15, 2018 #
12 PM
Strength exercises 35:00 [4]
JCCLG. Full amount of core interleaved with machines and weights. Pushed all of these pretty hard. 45 lbs for military press, 80 lbs for triceps and lats pull downs. 25 each arm for curls. 12 bar dips.
Also did a bit of leg strength exercises, logged below.
[Strength exercises]
Also did a bit of leg strength exercises, logged below.
[Strength exercises]
Leg strengthening 5:00 [4]
JCCLG. As part of the strength exercises above. One set each of one-legged squats, kettle bell squats and parade march.
Wednesday Nov 14, 2018 #
11 AM
Running (Easy distance) 37:30 [3] 3.6 mi (10:25 / mi)
shoes: Kayanos 24 White
Santa Cruz. West Cliff Dr, from just N of the light house almost to Natural Bridges. Felt very sluggish. According to various mile markers on the sidewalk, we ran most of the way back at nearly exactly 10 min pace, picking it up just a bit over the last half-mile.
[Easy distance]
[Easy distance]
Tuesday Nov 13, 2018 #
Note
(rest day)
Picked up Rachel and Louise at SJC in the early afternoon. They were returning from visiting Liz in Tuscon.
Monday Nov 12, 2018 #
11 AM
Orienteering (Vetting) 33:00 [4] *** 2.5 km (13:12 / km) +100m 11:00 / km
spiked:14/14c shoes: Yellow Falcons
Hidden Valley Park, Martinez (and the adjacent Hidden Lakes Park in Pleasant Hill). Vetting a first draft of Erin's relay course for Sprint SF. The map is pretty much just a base map at this point, which made the orienteering rather challenging. Given the smoke from the Camp Fire, I wasn't planning on doing much, but once I realized how much work needs to be done, figured I'd better check the whole thing. Still sore from yesterday's fast run, so the hills were really a struggle.
Distance is just a rough estimate.
[Orienteering vetting]
Distance is just a rough estimate.
[Orienteering vetting]
Sunday Nov 11, 2018 #
1 PM
Running (Threshold) 19:20 [3] 2.2 mi (8:47 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. from now on, going to count a lap as 0.22 miles, rather than just 0.2.
SMOKE (from the Camp Fire that decimated Paradise) suddenly clears up around Noon (at least up here; can still see it below), so decided to go for a run. Legs felt good, first lap was in 215, decided to keep pushing the pace a bit. Nice bit of speed work.
Splits are for 2 laps at a time, 0.44 miles:
418, 353, 350, 345, 332
Finally (with Rachel's help a couple of nights ago) got the new lace on my new Speedcrosses.
[Threshold]
SMOKE (from the Camp Fire that decimated Paradise) suddenly clears up around Noon (at least up here; can still see it below), so decided to go for a run. Legs felt good, first lap was in 215, decided to keep pushing the pace a bit. Nice bit of speed work.
Splits are for 2 laps at a time, 0.44 miles:
418, 353, 350, 345, 332
Finally (with Rachel's help a couple of nights ago) got the new lace on my new Speedcrosses.
[Threshold]
Leg strengthening 5:00 [4]
Actually did this right before I went out for the run. One set each:
Place guard walking, 4 lbs each hand
Step ups, 1 x 10 each leg, 4lbs each hand
Kettle bell squats, 15 lbs, 10 reps
One leg squats, 10 reps each leg
[Leg strengthening]
Place guard walking, 4 lbs each hand
Step ups, 1 x 10 each leg, 4lbs each hand
Kettle bell squats, 15 lbs, 10 reps
One leg squats, 10 reps each leg
[Leg strengthening]
Running warm up/down 7:30 [2] 0.5 mi (15:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
5 PM
Strength exercises 24:00 [4]
At home. Core interleaved with upper body. 3 sets of the core exercises with full reps, first time in a long while. Adductors (squeezing rubber ball between knees), one set (hadn't done these in a long while).
Shoulder: 3x15
12 bar dips
Punches: 2x24, slightly wealer theraband
Curls: 25 lbs, 3 sets: 8, 9, 10 reps
[Strength exercises]
Shoulder: 3x15
12 bar dips
Punches: 2x24, slightly wealer theraband
Curls: 25 lbs, 3 sets: 8, 9, 10 reps
[Strength exercises]