Attackpoint AR - performance and training tools for adventure athletes

Training Log: DWildfogel

In the last 7 days:

activity	#	time	miles		km		+m
Stretching	1	4:00:00
Walking	11	3:30:03	9.07	(23:10)	14.59	(14:24)	34
Running	3	2:19:57	10.35	(13:31)	16.66	(8:24)	218
Strength exercises	3	1:30:00
Physical therapy	2	37:00
Total	18	11:57:00	19.42		31.25		252

5:59

0:00

Tuesday Apr 23 #

7 AM

Walking 12:47 [3] 0.63 mi (20:19 / mi)
ahr:74 max:87

1 PM

Running (Easy distance w/hills) 40:45 [3] 3.3 mi (12:21 / mi) +71m 11:35 / mi
ahr:126 max:143 (injured) shoes: Bright Blue Speedcross 5

Phoenix Lake. Hidden Meadow second bridge run. Cloudy, mid-50's, windy; chilly at first, but overall a good temperature for me.

Last did this run on Dec 8, 2023, and apparently felt pretty lousy that day. Today was about 5% slower than that day, which means almost close to real-if-lousy running, kind of a big step up. Kept to very short strides on the steepest hills, walking only on the short but steep hill from the old start up to where it levels out. Overall, somewhat encouraging, though I couldn't have lengthened my stride even on the flat or downhill parts. Couldn't run fast enough to get into any significant oxygen debt.

On the other hand, on Feb 16 and (especially) Jan 19, I ran most of this run considerably faster than today, even though my hamstring was already damaged.

Out and back run. Read down the first column for splits on the way out, then up the second column for splits on the way back.

Start at Natalie Green parking (beginning of bridge).

Phoenix Lake dam*---------- 435 ---- 3511
----------------------------------- (621) --- (603)
Jct with trail around lake -- 1056 ---- 2908
----------------------------------- (129) --- (138)
Phoenix Junction ----------- 1225 ---- 2730
----------------------------------- (553) --- (431)
Hidden Meadow Trail ------ 1818 --- 2259
----------------------------------- (221) --- (219)
Second bridge -------------------- 2040

Continuing clockwise around the lake:

534 junction with Allen Trail
TOTAL: 4045

"Old" 2.6 in 3036 ("old" start - Hidden Meadow - "old" start)

*Actually, Lake Lag sign just past junction with bridge to dam, aka "old" start

[Easy distance w/hills]

Running 6:41 [3] 0.33 mi (20:15 / mi)
ahr:105 max:116

Monday Apr 22 #

7 AM

Walking 10:29 [3] 0.53 mi (19:50 / mi)
ahr:81 max:114

5 PM

Strength exercises 45:00 [4]

Interleaved:

Hundreds 2 x 112
Leg lifts 2 x 15
Abductors 2 x 16
Adductors 2 x 32
Curls 1 x 6, 1 x 7 ea arm, 25 lbs
Presses 1 x 6, 1 x 7, ea arm, 25 lbs
Side plank, 1 x 30, 1 x 20 sec (ea side)
Kettle bell squats: 2 x 8, 25 lbs
Low rows 2 x 32
Outward arm rotations w/theraband 2 x 16
One-legged squats 1 x 12, ea leg)
PT one-leg hamstring bridge 1 x 30 secs
PT clam shells 2 x 20 secs, each leg

[Strength exercises]

Sunday Apr 21 #

6 AM

Walking 11:51 [2] 0.53 mi (22:21 / mi)
ahr:99 max:126 shoes: Brooks Addiction GTS 15

San Anselmo. Typical (short) morning walk, E on Greenfield to just past the two big standing dead trees.

11 AM

Walking 31:34 [2] 1.12 mi (28:12 / mi)
ahr:85 max:113

Kehoe Beach. Had planned to go on a hike from Dear Park to the top of Bald Hill, but woke up feeling depleted (and disappointed that I felt that way after having felt strong the last couple of days), but eventually realized that even a shorter hike (e.g., to Pilot Knob) would be too much, so we pivoted and went to the beach. Got a couple of naps out there, and felt much better afterwards.

3 PM

Walking 39:07 [2] 1.37 mi (28:33 / mi) +11m 27:52 / mi
ahr:105 max:148

Kehoe Beach, back to car. Went a little further S before coming back to the exit from the beach.

Wore an old pair of Speedcrosses (as usual).

6 PM

Physical therapy 23:00 [3]

glute squat 1 x 20 secs w/out band, 1 x 20 secs with band
step ups 3 x 5 for 5 secs
dead lifts 3 x 8, 15 lbs (meant to do 25 - no wonder they were easy!), 4'' platform, then later 1 x 8 25 lbs, 4" platform
hamstring bridges 2 x 20 secs
crab walk 1 x 12 side steps, ea direction; 1 x 6 diagonal steps, ea direction

[Physical Therapy]

Saturday Apr 20 #

6 AM

Walking 10:37 [2] 0.53 mi (20:02 / mi) +1m 19:54 / mi
ahr:87 max:112 shoes: Brooks Addiction GTS 15

San Anselmo. Typical (short) morning walk, E on Greenfield to just past the two big standing dead trees.

10 AM

Running (Easy distance) 43:38 [3] 3.06 mi (14:15 / mi) +46m 13:38 / mi
ahr:129 max:161 (injured) shoes: Bright Blue Speedcross 5

Bon Tempe. Leg seemed to have improved, starting last night, so went around the lake for the first time in ages, taking it easy, and walking the steeper parts. Felt (mentally) good to do that, and felt like I was moving naturally, but left hamstring is most definitely holding me back.

Ended where Forman crossed Sky Oaks. Used the rest as a cool down.

Still a long way to do, but feel some optimism looking ahead.

[Easy distance]

Running warm up/down 5:31 [2] 0.3 mi (18:23 / mi)
ahr:114 max:126 shoes: Bright Blue Speedcross 5

Cool down

Friday Apr 19 #

6 AM

Walking 12:41 [2] 0.65 mi (19:31 / mi) +1m 19:24 / mi
ahr:99 max:128 shoes: Brooks Addiction GTS 15

San Anselmo. Usual morning walk w/L, E on Greenfield to Spring Grove.

Legs overall quite stiff during "stop-go" jog, but hamstring no worse than it has been.

Physical therapy 14:00 [4]

Did a four of the PT exercises. Will do more later today.

90/90 ball squeeze, 4 x 7 breaths

Soas stretch - tried the lying-on-my-back version, but couldn't find a platform high enough to let my left leg dangle enough. Not sure how I can do this one.

glute squat, 24 breaths (no Thera-ring)
hamstring bridges 1 x 30 sec
dead lifts 2 x 6, 25 lbs
step ups 4 x 5 secs

[Physical therapy exercises]

Stretching 4:00:00 [2]

Weekly accumulation of morning exercises: stretching, strength and balance.

Note: added this on Fridays for many years, but stopped making the entry a long time ago, even though I never stopped doing the morning exercises.

9 AM

Walking 4:57 [2] 0.23 mi (21:32 / mi) +1m 21:13 / mi
ahr:79 max:93 shoes: Brooks Addiction GTS 15

Walked from Marin Auto to Good Earth. (See next entry for continuation.)

Walking 43:16 [2] 2.04 mi (21:13 / mi) +20m 20:35 / mi
ahr:77 max:93 shoes: Brooks Addiction GTS 15

Walked from Good Earh in Fairfax to home (after snack at GE after dropping off car for service), with a few short stops (Barton's Bagels, Creekside Park, Dr Moloney). Lovely morning, enjoyed the walk.

12 PM

Strength exercises 25:00 [4]

Combining strength exercises with PT exercises. Also, doing it in three different sessions because there are so many.

Interleaved:

Hundreds 3 x 104
Leg lifts 2 x 15
Abductors 2 x 16
Adductors 2 x 28
Curls 2 x 6, ea arm, 25 lbs
Presses 2 x 6, ea arm, 25 lbs
Side plank, 1 x 30 sec (ea side)
Kettle bell squats: 1 x 8, 25 lbs

PT crab walk (green Thera-ring, 2 x 10 steps each direction)

[Strength exercises]

6 PM

Strength exercises 20:00 [4]

Third session for today, including PT exercises. Totali: one hour.

Low rows 2 x 32
Outward arm rotations w/theraband 2 x 15
One-legged squats 1 x 10 right leg, 1 x 8 left leg (knee was hurting)
PT step ups 2 x (5 x 5 secs)
PT clam shells 2 x 15 secs, each leg

[Strength exercises]

Thursday Apr 18 #

7 AM

Walking 12:49 [2] 0.64 mi (20:02 / mi)
ahr:75 max:109 shoes: Brooks Addiction GTS 15

San Anselmo. Usual morning walk w/L, E on Greenfield to Spring Grove.

11 AM

Running (Easy distance) 37:10 [3] 3.05 mi (12:11 / mi) +102m 11:03 / mi
ahr:137 max:166 (injured) shoes: Bright Blue Speedcross 5

Crown Road (because it's flat and mostly shady [it was a warm day]).

Felt awful at first: both hamstrings were super-tight, undoubtedly due to the exercises I've been doing this week to load my hamstrings). But after half a mile, they started loosening up, and I felt pretty decent durning the second half of the run (or, more accurately, what passes as pretty decent in light of my proximal hamstring tendinopathy).

[Easy distance]

Running 6:12 [3] 0.31 mi (20:05 / mi)
ahr:149 max:165

2 PM

Walking 7:05 [3] 0.3 mi (23:36 / mi)
ahr:95 max:99 shoes: Brooks Addiction GTS 15

Round the block after lunch.

9 PM

Walking 12:50 [2] 0.5 mi (25:39 / mi)
ahr:106 max:118 shoes: Brooks Addiction GTS 15

After dinner: as usual, around the block then W on Greenfield.

« Earlier