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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Running4 1:19:00 5.2(15:11) 8.38(9:26) 249
  Orienteering2 33:41 2.71(12:26) 4.36(7:43)
  Walking1 11:34 0.47(24:37) 0.76(15:18) 43
  Total4 2:04:15 8.38(14:49) 13.49(9:13) 292
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MoTuWeThFrSaSu

Saturday May 21 #

9 AM

Running 7:16 [3] 0.59 mi (12:19 / mi) +29m 10:41 / mi
ahr:124 max:134

Orienteering 18:41 [5] 1.53 mi (12:13 / mi)
ahr:144 max:158 shoes: Salomon XA Pro

St. Mary's College.

[Orienteering Sprint-O practice]

Running 3:00 [3] 0.16 mi (18:13 / mi)
ahr:124 max:127

Friday May 20 #

7 AM

Running (Easy distance e) 5:09 [3] 0.46 mi (11:12 / mi)
ahr:140 max:151 shoes: Salomon XA Pro

San Anselmo. Trying out my new Salomon's, XA Pro 3D v8 GTX. Alas, not nearly as happy with them as I am with all the Speedcrosses I have and have had. They are stiff in the front, a bit heavy, and a bit large (even though they are the same size as my Speedcrosses).

This run was in two parts:

1. .31 mi in 309 (1003/mi pace) East on Greenfield, from in from to of the gate to the corner of Spring Grove. Felt very easy.

2. .15 mi in 200 (1341/mi) Cool down, coming back.

[Easy distance]

Wednesday May 18 #

10 AM

Running (Easy distance) 9:46 [3] 0.76 mi (12:51 / mi) +4m 12:38 / mi
ahr:137 max:157 shoes: Bright Blue Speedcross 5

Bon Tempe. Essentially a warm up on fire roads, with a little excursion into the woods.

[Easy distance]

Orienteering (Forest running) 15:00 [4] 1.18 mi (12:43 / mi)
ahr:135 max:152 shoes: Bright Blue Speedcross 5

Bon Tempe. Warm.

Terrain intervals, parallel to Sky Oaks. Wanted something up tempo but not a killer, and also checking that these new Speedcross 5's are good off trail (they are).

Design of workout: 1 x 800, 1 x 400, 1 x 200, 1 x 100

.48 mi in 451 [2 min rest]
.2 mi in 143 [2 min rest]
.09 in 40 [130 rest] --peak pace: 6:26/mi
.11 in 51 [1 min rest]
.04 in 19

[Orienteering Forest running]
[Intervals]

Running warm up/down 8:21 [2] 0.51 mi (16:22 / mi)
ahr:119 max:129 shoes: Bright Blue Speedcross 5

Cool down

Tuesday May 17 #

Note
(rest day)

Monday May 16 #

9 AM

Running (Hill run) 36:49 [3] 2.24 mi (16:26 / mi) +216m 12:39 / mi
ahr:127 max:175 shoes: Speedcross 4

Monte Rio. Hill behind Bill's house.

[Hill run]

Running warm up/down 8:39 [2] 0.48 mi (18:02 / mi)
ahr:152 max:161 shoes: Speedcross 4

Cool down

Walking warm up/down 11:34 [2] 0.47 mi (24:37 / mi) +43m 19:10 / mi
ahr:109 max:150 shoes: Speedcross 4

Walk up Old Monte Rio back to the cabin. This was much easier than the after-dinner walk 2 days ago.

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