Training Log Archive: DWildfogelIn the 1 days ending Sep 28:
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Thursday Sep 28 #
8 AM
Running (Hill run) 34:07 [4] 2.55 mi (13:23 / mi) +163m 11:10 / mi
ahr:145 max:171 shoes: Salomon XA Pro
Bon Tempe, Pilot Knob. Clear, temp in mid-50's. Wore long sleeves and pants, which felt good for a few minutes, but turned into a liability.
Kind of grumpy at the start because I got out here (before breakfast) nearly an hour later than I'd hoped. Sluggish warming up, but by the time I made the turn away from Lake Lag, was feeling strong and determined, and that last part, difficult as always, was (relatively) fast.
619 warm up around E tip of Bon Tempe Lake (to the bench).
Pilot Knob Run in 2748: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top. Walked the last minute to the junction with the spur trail to the top, power walked the last trail.
Seven secs faster than a couple of weeks ago, equal second fastest (5-3-22) but 1:39 slower that the fastest (5-31-22).
233 top
21 path junction
117 fork
217 bridge
218 bridge
516 bridge
33 junction with Lakeview fire road
519 start of Pilot Knob Trail. 11 secs off PB (5-31-22)
507 Walked the final minute. 13 secs off PB (5-31-22)
242 top (boulder). Walked the whole way, but kept pushing. PB by 0.4 secs.
[Hill Run]
Kind of grumpy at the start because I got out here (before breakfast) nearly an hour later than I'd hoped. Sluggish warming up, but by the time I made the turn away from Lake Lag, was feeling strong and determined, and that last part, difficult as always, was (relatively) fast.
619 warm up around E tip of Bon Tempe Lake (to the bench).
Pilot Knob Run in 2748: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top. Walked the last minute to the junction with the spur trail to the top, power walked the last trail.
Seven secs faster than a couple of weeks ago, equal second fastest (5-3-22) but 1:39 slower that the fastest (5-31-22).
233 top
21 path junction
117 fork
217 bridge
218 bridge
516 bridge
33 junction with Lakeview fire road
519 start of Pilot Knob Trail. 11 secs off PB (5-31-22)
507 Walked the final minute. 13 secs off PB (5-31-22)
242 top (boulder). Walked the whole way, but kept pushing. PB by 0.4 secs.
[Hill Run]
Running 10:03 [3] 0.61 mi (16:27 / mi)
ahr:161 max:173
7 PM
Walking 19:58 [3] 0.56 mi (35:30 / mi) +29m 30:40 / mi
ahr:94 max:112