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Training Log Archive: DWildfogel

In the 7 days ending Sep 30:

activity	#	time	miles		km		+m
Walking	9	5:29:50	12.93	(25:31)	20.81	(15:51)	454
Running	3	1:26:08	6.27	(13:44)	10.09	(8:32)	218
Orienteering	1	31:35	2.29	(13:47)	3.69	(8:34)	57
Total	12	7:27:33	21.49	(20:49)	34.59	(12:56)	730

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Saturday Sep 30 #

7 AM

Running (Intervals) 24:45 [4] 1.98 mi (12:30 / mi) +39m 11:46 / mi
ahr:170 max:179 shoes: Salomon XA Pro

Armstrong Redwoods.

[Intervals]

Running warm up/down 8:34 [2] 0.5 mi (17:08 / mi)
ahr:170 max:176 shoes: Salomon XA Pro

Cool down

Friday Sep 29 #

7 AM

Walking 19:20 [2] 0.88 mi (21:58 / mi) +70m 17:38 / mi
ahr:81 max:109

Monte Rio. Morning walk around Northwood Heights, including a stretch along the flat part of Old Monte Rio Rd.

1 PM

Walking 34:38 [2] 1.4 mi (24:44 / mi) +26m 23:22 / mi
ahr:97 max:127

Sonoma St Beach. Quite foggy. After lunch at Cafe Aquatica, parked at Shell Beach. Started northwards, but it was too windy, so went southwards, whcih was much better. Went mostly on unofficial trails (that I'd never been on, for the most part).

7 PM

Walking 24:07 [3] 0.84 mi (28:42 / mi) +38m 25:09 / mi
ahr:89 max:113

Monte Rio. Evening walk around Northwood Heights, including a stretch along the flat part of Old Monte Rio Rd. Didn't go nearly as far on that road as this morning, in part because it started to drizzle. Came back via Sunny and Shady (this morning went back along Ridgecrest).

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]

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