Training Log Archive: DWildfogel

San Anselmo. Casual walk with L: Greenfield - Ross Valley-Spring Grove - Hillside-Ross Valley - Terrace.

Bon Tempe, Pilot Knob.

622 warm up around E tip of Bon Tempe Lake (to the bench).

Pilot Knob Run in 2755: From W edge of bridge near parking, W side of Lake Lag, up to E end of Pilot Knob Trail, then to top. Kept running all the way to the junction with the spur trail to the top, power walked the last trail.

Seven secs slower than the second fastest (5-3-22) but 1:39 slower that the fastest (5-31-22).

232 top
20 path junction
116 fork
214 bridge
218 bridge
516 bridge
33 junction with Lakeview fire road
531 start of Pilot Knob Trail (4-29-22 442*; 9-17-21 539; 1-18-22 536)
510 Pushed myself up to junction with final spur and didn't ever walk (9-17-21 530; 1-18-22 522)
245 top (boulder). Walked the whole way (thinking it was the first time I did that, but I'd done it each of the last two times). 2 secs off PB.


[Hill Run]

Long cool down getting back from the top of Pilot Knob.

Interleaved:

hundreds 2x104
leg lifts 2x15,
curls 2x4, 25 lbs
presses 2x4, 25 lbs
abductors 2x15
adductors 1x32
side plank 30 secs
clam shells 20 secs
fire hydrant 20 secs
squats 1x10, 15 lbs
low rows 2x32
outward arm rotations w/theraband 1 x 10
one-legged squats 1x10, each leg
Maori walk (just a few steps)

[Strength exercises]

Bon Tempe. Forman Trail.

[Orienteering Terrain intervals]

Interleaved:

Had three recent sessions (not logged) building up a bit to these; today was the first time I pushed a bit.

hundreds 2x100
leg lifts 15, 12
curls 2x20, 15 lbs
presses 2x20, 15 lbs
abductors 2x15
adductors 1x32
side plank
clam shells
fire hydrant
squats 1x10, 15 lbs
low rows 2x28
one-legged squats 1x10, each leg

[Strength exercises]