Training Log Archive: DWildfogel

Out early, same walk as last evening (Greenfield-Ross V - Spring Grove - Greenfield) and then extended it to the "end" of Greenfield and back.

Mini-workout: Interleaved:

hundreds 1x104
leg lifts 1x15,
curls 1x7, 25 lbs
presses 1x7, 25 lbs
abductors 1x16
adductors 1x24
low rows 1x32
outward arm rotations w/theraband 1 x 12

No leg streghtening exercises.

[Strength exercises]

Bon Tempe. Generally tired and feeling a bit hassled, but went out to BT even though it was late, figuring just being out there would do me good, which it did. But my legs really didn't feel like running, so just did what amounted to a warm up.

Beautiful looking day, but there was a fairly strong, chilly wind coming from the ocean.

Cool down. Walked back along the lakeshore; very pleasant.

Typical casual paced after-dinner walk: Greenfield-Ross V - Spring Grove - Greenfield.

Time is an estimate.

San Anselmo. Extended morning walk at a fast pace with L: Greenfield - Spring Grove - Hillside-Ross Valley - Terrace.

Backed off the leg exercises a little in deference to the meet at Berkeley on Sunday.

Interleaved:

hundreds 2x104
leg lifts 2x15,
curls 2x7, 25 lbs
presses 1x7, 1x6, 25 lbs
abductors 2x16
adductors 2x32
side plank 30 secs
clam shells 30 secs
fire hydrant 30 secs
squats 1x8, 15 lbs
low rows 2x32
outward arm rotations w/theraband 1 x 12
one-legged squats 1x8, each leg
Maori walk (ten steps, each direction)

[Strength exercises]

Typical casual paced after-dinner walk: Greenfield-Ross V - Spring Grove - Greenfield.

Time is an estimate.

San Anselmo. Woke up well before dawn and couldn't get back to sleep, so got out for my morning walk shortly after 6. Did an extended walk: Greenfield - Spring Grove - Hillside-Ross Valley - Terrace, not pushing the hills like I did on Sunday (slightly different walk), but still walking at a good clip. Enjoyed being out so early and in heavy overcast.

As usual, threw in a ~50m jog/run towards the end.

Didn't mind doing this despite a planned run later in the morning.

Bon Tempe, Sunnyside Trail. Got going a few minutes before 11. Mid-60's, cool breeze (was actually a little chilly in shorts at the outset.)

Off day yesterday after a week of pushing it; wasn't sure what to expect today. To try to not overdo it, brought the Sugar Hill (from the recent WY meet, which I didnt go to) map with me. Planned to plan out the course while running on the Sunnyside, then run up the little hill to the high point, then run back and finally double back to the little bridge (which all together turned out to be nearly exactly the distance of the course I was looking at). I was going to be ok if the run back was at a modest pace, but it turned out I was able to run it pretty hard.

Was surprised that wearing my orienteering glasses made it a bit difficult to run on this very familiar trail.

Was able to plan all 9 legs while running fairly close to my usual pace. Had I actually been orienteering, I would have had to slow down on the final approaches to the controls because I couldn't pick up enough fine detail at the speed I was running. The routes I planned were sometimes rather far from the straight line but looked good because I wouldn't have been able to plan straighter routes through more complex terrain at the speed I was running. It would be interesting to try to run an actual course in that manner sometime.

Had a little warm up in order to use the outhouse.

1020 - pump house
50 ---- top of hill
39 ---- pump house
823 -- start
254 -- little bridge
(8 sec turnaround at the high pt)

Felt surprisingly strong over the last mile

[Orienteering - running w/map]
[Easy distance plus]

Cool down

Typical casual paced after-dinner walk: Greenfield-Ross V - Spring Grove - Greenfield.

Have done walks similar to this (and sometimes in the morning) without logging them.

Time is an estimate.

Body quite tired from all the exercise I've been doing, so, outside of a short (half-mile) morning walk and the usual morning exercises, no exercise today.

Bon Tempe. Full lake run, old style, but starting from E end of Sunnyside Tr.

Cool down

San Anselmo. Same walk I did yesterday with L (Greenfield - Ross Valley-Spring Grove - Hillside-Ross Valley - Terrace), but today I pushed it, including the uphills.

Interleaved:

hundreds 2x104
leg lifts 2x15,
curls 2x6, 25 lbs
presses 2x5, 25 lbs
abductors 2x16
adductors 2x32
side plank 40 secs
clam shells 40 secs
fire hydrant 340 secs
squats 1x12, 15 lbs
low rows 2x32
[forgot these: outward arm rotations w/theraband 1 x 10]
one-legged squats 1x12, each leg
Maori walk (ten steps, each direction)

[Strength exercises]

Walked into San Anselmo for "Twelfth Night" in the park; and then walked back.