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Training Log Archive: DWildfogel

In the 7 days ending Sep 9:

activity # timemileskm+m
  Running2 1:12:54 5.63(12:57) 9.06(8:03) 78
  Walking1 50:29 2.48(20:20) 4.0(12:38) 142
  Total3 2:03:23 8.11(15:13) 13.05(9:27) 220

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Friday Sep 8 #

10 AM

Running (Easy distance) 41:54 [3] 3.2 mi (13:06 / mi) +77m 12:11 / mi
ahr:127 max:143 shoes: Salomon XA Pro

Bon Tempe. Short lake run, but counterclockwise (opposite to the usual direction). As usual, start at the E end of the Sunnyside Trail.

Was cool this morning but got out to the lake later than I wanted and it was already getting uncomfortably warm.

Legs still sore from hills and squats, so took it very easy, resulting in by far the slowest ever on this course (but I was OK with that). Previous slowest ever was 40:53 on 11-17-22.

(1027) ------- little power station
(55) 1122--- high point
(122) 1244 - beginning of dam (via little trail)
(238) 1522 - end of dam
(557) 2119 - 1st bridge on the shady side
(328) 2447 - 2nd bridge on the shady side
(329) 2816 - 3rd bridge on the shady side
(520) 3336 - the usual Start/Finish
(127) 3503 - little bridge at S end of Forman Tr
(354) 3857 - junction of Forman Tr and Pine Pt Tr
(257) 4154 - second crossing of Sky Oaks (end of Sunnyside Trail)*
*Took Pine Pt trail down to the little bridge instead of running along the road.

[Easy distance]

Running warm up/down 6:01 [2] 0.35 mi (17:12 / mi)
ahr:122 max:142 shoes: Salomon XA Pro

Cool down

Wednesday Sep 6 #

7 AM

Walking 18:53 [3] 1.05 mi (17:59 / mi) +119m 13:19 / mi
ahr:118 max:138 shoes: Salomon XA Pro

San Anselmo. Open space at the top of Spring Grove.

Walking 31:36 [3] 1.43 mi (22:04 / mi) +24m 20:59 / mi
ahr:112 max:163

Monday Sep 4 #

10 AM

Running (Distance) 17:23 [3] 1.67 mi (10:24 / mi)
ahr:134 max:160 shoes: Salomon XA Pro

Bon Tempe, Sunnyside Trail. Speedwork.

Nice to be out at the lake, though it was warmer than I expected. Didn't have a lot of time to spend out there, so, despite legs being tired, go out quickly and forced the pace all the way to the pump house, breathing hard. On the way back, was hanging on and still pushing.

I think these are the kinds of workouts I need, but I probably ought to do a 5 - 7 min warm up before starting a run like this.

E end Sunnyside - 913 - pump house - 810 - E end Sunnyside

[Distance]

Running 7:36 [3] 0.41 mi (18:35 / mi) +1m 18:24 / mi
ahr:112 max:119

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