Training Log Archive: DWildfogel

Warm up. Had to go from the NW side of campus (where the graduation monitors directed me) all the way to the SE side, all mildly uphill, and met George at the Start.

St. Mary's College. George and I planned to meet there to run sprint courses from the Oct A-meet that we missed due to the storm. George got there a little early and called me while I was driving through Moraga to let me know that graduation ceremonies were going on! Well, we decided to see if we get our runs in anyway. George was directed to a parking lot on the SW part of the map, while I was directed to the NW part, while the Start was on the SE part. It became clear that people were headed to the NE part and that the ceremonies probably started at 10:00, so we agreed to meet at the Start right before 10. In fact, we were able to proceed with running the courses without any interference from the graduation attendees and without disturbing them in any way.

It was a bit warm (very warm later), but not a factor during the run. Ran in shorts and a singlet (and my new hat).

I ran a shortened version of the Elite Final: since 11, 17 and 26 were all the same control, and since the controls between 11 and 17 were all on the Expert Qual that I ran a few weeks ago, I went from 11 to 18, and also finished at 25. So, the course I ran was roughly 2.4 km (distance on optimal route) with 20 controls.

[Orienteering Sprint-O practice]

Cool down in a small area while George was getting a map from his car. Didn't get the gps track started for a few minutes, so doubled what the track said.

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]

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

[Easy distance]

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]

Cool down

Monte Rio. Hill behind Bill's house.

[Hill run]

Cool down

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

Armstrong Woods. Dragging a bit, but we walked at a modest pace, so it wasn't bad. Got overheated though (had too man layers on), and when L wanted to walk along the W part of the Pool Ridge trail before going to the amphitheater, I sat on a log and waited (and Doreen's sisters Carol and Barb happened by on bikes). Forgot to re-start the GPS when we headed back to the car from there, so added half a mile and 12 minutes to what the Garmin got.