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Training Log: DWildfogel

In the last 7 days:

activity # timemileskm+m
  Stretching1 3:30:00
  Walking1 1:01:30 2.85(21:33) 4.59(13:24) 143
  Running2 58:55 4.51(13:04) 7.26(8:07) 11
  Orienteering1 15:11 1.3(11:41) 2.09(7:15) 9
  Total4 5:45:36 8.66 13.94 163
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Sunday May 16 #

10 AM

Running warm up/down 8:50 [3] 0.78 mi (11:20 / mi)
ahr:126 max:148 shoes: Speedcross 4

Warm up, chatting with Marie-Josee. Francois and Erin were a bit out in front, Gavin trailing a bit. Legs felt surprisingly good.

Didn't stop the watch for a few minutes after I was done, so truncated the gps time/dist appropriately.

Orienteering 15:11 [4] 1.3 mi (11:41 / mi) +9m 11:26 / mi
ahr:148 max:160 shoes: Speedcross 4

UC Berkeley.


Running warm up/down 6:30 [2] 0.38 mi (17:06 / mi)
ahr:126 max:148 shoes: Speedcross 4

Cool down. Started seeing groups getting ready for graduation.

Examining the map, started realizing I made quite a few errors that I didn't realize I'd made while I was out there.

Friday May 14 #

Stretching 3:30:00 [2]

The usual weekly accumulation of morning exercises. Did less than the full set a few times.

12 PM

Running 14:07 [3] 1.18 mi (11:58 / mi) +11m 11:38 / mi
ahr:130 max:150 shoes: Salomon Spikecross 5 GTX

Warm up. Take the Forman Trail to Sky Oaks, then do the loop in terrain one and a half times, clockwise. Subsequently did the intervals counterclockwise.

Running (Terrain Intervals) 20:09 [4] 1.61 mi (12:31 / mi)
ahr:146 max:166 shoes: Salomon Spikecross 5 GTX

Bon Tempe. Sunny, quite warm in the sun, nice cool breeze in some spots. Ran completely in terrain. My lower shins were strangely sore, definitely made it more difficult to run.

First workout aimed at preparing for the Transplant Games.

Idea was to do roughly 2 x 800m then 2 x 400m, with 2 -3 mins rest in between. Object was to run hard enough to be in oxygen debt, and I achieved that in spades ;-)

The full loop is .47 miles, according to Garmin. The spot I picked out as the finish for the shorter intervals (a bush just before crossing Sky Oaks Rd) is .2 mi from the start. The split for the longer ones is at the spot where the short ones ended (except that I did the second short one in the reverse direction). The faux-400's are clearly less than half of the faux-800's.

Tied up on the last one and had to ease off a bit.

"800's": (149) 421 [209 rest], (148) 216 [307 rest]
"400's": 139 [226 rest], 149

Hoping it'll be a lot easier to do a workout like this on a track. The grass is getting long at Bon Tempe, grabbing at one's feet, and the ground is getting hard.

Hmmm. Looking back at Jan 31, ran intervals on essentially the same loop: 4 full intervals with rest under 2 minutes and with the last two at 417, 413 - so, much better than today. Some of it was the terrain being much slower today, some of it must've been my sore shins, but still, rather disappointing.

[Intervals]

Running 9:19 [2] 0.56 mi (16:38 / mi)
ahr:130 max:155 shoes: Salomon Spikecross 5 GTX

Cool down

Wednesday May 12 #

9 AM

Walking 1:01:30 [3] 2.85 mi (21:33 / mi) +143m 18:39 / mi
ahr:86 max:132

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