Training Log Archive: DWildfogelIn the 31 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
5 PM
Running (Easy distance) 11:10 [3] 1.15 mi (9:43 / mi)
shoes: Salomon SC3 Bl/Bl 3
JCCLG. Laps around the soccer field. Had hoped to do some forest running around the property early in the morning - it was nice and cool up there - but there wasn't any time. Late in the afternoon, after meeting with our realtor in Los Gatos, tried to get in a run, but it was hot and I had nothing, so I packed it in after a few laps. Splits are for two laps at a time.
400, 345, 324
[Easy distance]
400, 345, 324
[Easy distance]
Running tempo 4:00 [2] 0.2 mi (20:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Monday Jul 29, 2019 #
7 AM
Running (Easy distance) 20:37 [3] 2.0 mi (10:18 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Out at 655am, nice and cool. After hard workout at Phoenix Lake yesterday, didn't expect to run today, but got out there and thought I'd jog a lap, felt pretty good, so went for another, then decided to make a workout out of it, but staying at a moderate pace. Didn't use the stopwatch function on my watch because it was nearly full, so had to memorize the splits from the regular time keeper; it was difficult however to read the watch because it was still a bit dark in the woods.
456, 442, 424, 417, 206, 12
[Easy distance]
456, 442, 424, 417, 206, 12
[Easy distance]
Saturday Jul 27, 2019 #
11 AM
Walking 45:00 [2] 2.0 mi (22:30 / mi) +120m 18:58 / mi
shoes: Salomon SC3 Bl/Bl 3
San Anselmo. Walk on Terrace then Spring Grove up to fire road. For first time, go left, up to ridge, then along fire road to Upper Toyon. Back via single track trail, which was very nice. Back to house via Hillside; Terrace would be better.
Too warm at this hour, but manageable.
Climb is an educated guess. Could be more.
Too warm at this hour, but manageable.
Climb is an educated guess. Could be more.
Friday Jul 26, 2019 #
7 AM
Running (Intervals) 23:30 [3] 2.64 mi (8:54 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door.
451, 416, 359, 334 [103], 330 [112], 318
[Intervals]
451, 416, 359, 334 [103], 330 [112], 318
[Intervals]
Running warm up/down 10:20 [2] 0.67 mi (15:26 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
100 walk
330 recovery jog
130 walk, stretch
640 half mile cool down ( rather fast)
100 walk
330 recovery jog
130 walk, stretch
640 half mile cool down ( rather fast)
Wednesday Jul 24, 2019 #
8 AM
Running (Easy distance plus) 44:52 [3] 4.4 mi (10:12 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. After getting home late last night, slept a little later than usual and didn't get out running until 8:00. Already 78 degrees (83 when I finished) with little breeze. Legs feel pretty dead from all the standing and cleaning yesterday, so just hoping to get some distance in. Aimed for 20 laps, hoping do it in 45, and that's exactly what I did, without pushing (though I did have to work on breathing over the last third of the run).
508, 445, 437, 434, 428, 421, 419, 417, 411, 408
[Easy distance]
508, 445, 437, 434, 428, 421, 419, 417, 411, 408
[Easy distance]
Running warm up/down 7:00 [2] 0.42 mi (16:40 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Tuesday Jul 23, 2019 #
Note
(rest day)
Lots of standing and cleaning in San Anselmo, drove back to Skyline after dinner. Felt mighty still after all that.
Monday Jul 22, 2019 #
Note
(rest day)
Drove up to San Anselmo mid-afternoon.
Sunday Jul 21, 2019 #
Event: BAOC: Mills College
12 PM
Orienteering race 47:38 [5] *** 5.5 km (8:40 / km) +140m 7:41 / km
spiked:28/28c shoes: Salomon SC3 Bl/Bl 3
Mills College. Summer Series (meaning all advanced runners are on the same course). 8th of 60 (removing course setter Wayne Starts from the results). Very warm. Tried to run at sprint race pace except going uphill, knowing I'd wear out before the end, but thought that would be better training and more gratifying. Wound up well ahead of my usual rivals.
Very satisfying run. Love running on ISSOM maps! 5th or 6th time here, so much of it is familiar (3, 5, and 27 were the most unfamiliar legs) but you still have to execute. Worn out after #21, but hung in. Lost some time having to walk up hills (10, 14, 23, 26), but outside of that, hardly anything that could be called an error.
A few blips:
#3. Had to slow down drastically after leaving #2 because at first I couldn't find any way on the map to get into the fenced area where #3 was, but found it after a few secs.
#11. Probably a few secs faster to go across the bridge SE of 11 instead of going across the one NW of 10, as I did.
#16. Not a blip: did a good job of flipping the map to read #16 before getting to 15, and thus found an efficient route and executed it well.
#18. Part way into the leg, started focusing on getting to #23 instead of #18, but realized that mistake in time so that I only had to veer a bit, losing maybe 5 secs.
#26. Started to leave #25 on the shortest route, but then realized I could spread out the climb (any climb at all was becoming very difficult at this point) by going S first and then up the stairs. Wound up walking most of the uphill any way. Lost at most 5 secs changing my mind, and my route was probably 10 secs worse than the shortest route, so, especially including having to walk up the hill, this was my worst leg of the day (and it still wasn't bad, ranked 25).
WinSplits
RouteGadget
[Orienteering race]
Very satisfying run. Love running on ISSOM maps! 5th or 6th time here, so much of it is familiar (3, 5, and 27 were the most unfamiliar legs) but you still have to execute. Worn out after #21, but hung in. Lost some time having to walk up hills (10, 14, 23, 26), but outside of that, hardly anything that could be called an error.
A few blips:
#3. Had to slow down drastically after leaving #2 because at first I couldn't find any way on the map to get into the fenced area where #3 was, but found it after a few secs.
#11. Probably a few secs faster to go across the bridge SE of 11 instead of going across the one NW of 10, as I did.
#16. Not a blip: did a good job of flipping the map to read #16 before getting to 15, and thus found an efficient route and executed it well.
#18. Part way into the leg, started focusing on getting to #23 instead of #18, but realized that mistake in time so that I only had to veer a bit, losing maybe 5 secs.
#26. Started to leave #25 on the shortest route, but then realized I could spread out the climb (any climb at all was becoming very difficult at this point) by going S first and then up the stairs. Wound up walking most of the uphill any way. Lost at most 5 secs changing my mind, and my route was probably 10 secs worse than the shortest route, so, especially including having to walk up the hill, this was my worst leg of the day (and it still wasn't bad, ranked 25).
WinSplits
RouteGadget
[Orienteering race]
Saturday Jul 20, 2019 #
7 AM
Walking 35:00 [2] 1.75 mi (20:00 / mi)
shoes: Kayanos 24 White
San Anselmo. Walk up to the open space at the top of Spring Grove Ave via Hillsdale, then up the gravel road. Took the right fork, which resulted in a dead end. Came back via Greenfield.
Friday Jul 19, 2019 #
6 PM
Walking 54:00 [2] 2.0 mi (27:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
Phoenix Lake. We actually started up from Natalie Coffin Greene parking at 5:45. Very pleasant temps, Lake was lovely. 5 minutes up, 44 around, counterclockwise, 5 minutes down.
Wednesday Jul 17, 2019 #
7 AM
Running (Easy distance plus) 32:11 [3] 3.3 mi (9:45 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Fog just lifting. 50 degrees at the start, close to 60 by the end, very nice running conditions, and beautiful sun rays filtering through the trees and visible in the mist. Gorgeous. Felt strong, but after hard workouts both Sunday and Monday, wanted today to be easy, and it was, even though I got going pretty fast over the last mile.
451, 428, 422, 415, 409, 408, 401, 155 (first lap of the next to last loop was also 155, so I slowed the pace down a bit)
[Easy distance]
451, 428, 422, 415, 409, 408, 401, 155 (first lap of the next to last loop was also 155, so I slowed the pace down a bit)
[Easy distance]
Running warm up/down 6:00 [2] 0.4 mi (15:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Tuesday Jul 16, 2019 #
Note
(rest day)
Very hectic day dealing with Greenfield issues.
Lunch with Charlie and Roz (and David) at Oracle.
Lunch with Charlie and Roz (and David) at Oracle.
Monday Jul 15, 2019 #
11 AM
Orienteering (Forest running) 30:17 [4] 2.53 mi (11:58 / mi)
shoes: Yellow Falcons
Local terrain and jeep trail next door. A rare workout after a workout day. Legs not real springy, but felt ok. Attempted to take it easy, but there's no real taking it easy in this work out. Was already in some oxygen debt before the end of the first split.
Had wanted to run before breakfast, but didn't get out until 11:40 and it was quite warm, high 70's with hardly any breeze
Run with O-glasses, but no map.
Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
451, 427 (Tot: 919) --warm up was surprisingly fast given how easily I was running
To woods loop start: 30
Forest running:
4 x [1 x house + [2 x woods loop]]: 516, 508, 501, 501* (Tot: 2028)
*tripped and fell on first forest lap of the last split, lost about 5 secs
[Orienteering Forest running]
Had wanted to run before breakfast, but didn't get out until 11:40 and it was quite warm, high 70's with hardly any breeze
Run with O-glasses, but no map.
Warm up on jeep trail. Splits are for two laps at a time, 0.44 mi:
451, 427 (Tot: 919) --warm up was surprisingly fast given how easily I was running
To woods loop start: 30
Forest running:
4 x [1 x house + [2 x woods loop]]: 516, 508, 501, 501* (Tot: 2028)
*tripped and fell on first forest lap of the last split, lost about 5 secs
[Orienteering Forest running]
Running warm up/down 10:20 [2] 0.66 mi (15:40 / mi)
shoes: Yellow Falcons
Cool down
100 walk
320 recovery jog
200 walk, drink, stretch
700 half mile cool down jog
100 walk
320 recovery jog
200 walk, drink, stretch
700 half mile cool down jog
Sunday Jul 14, 2019 #
7 AM
Running (Distance) 30:22 [3] 3.3 mi (9:12 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep Trail next door. Out at 7:15 am. No breeze at all, 70 degrees, feels a little warm but OK. Not a great night's sleep, but legs felt good and got going quite quickly. Had to work on breathing by the time I'd run a mile, but kept pushing the pace without straining. Good run.
445, 418, 404, 400, 352, 348, 347, 145
Last 2.42 in 2118 (8:48 pace)
[Distance]
445, 418, 404, 400, 352, 348, 347, 145
Last 2.42 in 2118 (8:48 pace)
[Distance]
Running warm up/down 11:50 [2] 0.67 mi (17:40 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
340 recovery jog
210 walk and speak with Julio, who came over to do some yard work
810 half mile cool down jog
340 recovery jog
210 walk and speak with Julio, who came over to do some yard work
810 half mile cool down jog
Friday Jul 12, 2019 #
7 AM
Running (5.26) 55:10 [3]
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door and front of house loop. Out at 7:30, already 69 degrees, 76 by the time I finished
Note: times below are copied from previous workout, need to update.
A little slow getting though gate as vegetation has grown.
Some twinges again in right knee
2 x 2 laps in the usual direction: 453, 439
Reverse direction: 5
1 jeep trail loop: 215
To gate: 140
To Skyline: 10
1 front of house loop: 600
Back to jeep trail: 12
Finish jeep trail loop: 35 [So 215 for that loop, 1054 for that "mile"]
1 jeep trail loop: 211
To gate: 135
To Skyline: 10
1 front of house loop: 539
Back to jeep trail: 12
Finish jeep trail loop: 32 [So 207 for that loop, 1021 for that "mile"]
1 jeep trail loop: 202
To gate: 127
To Skyline: 9
1 front of house loop: 512
Back to jeep trail: 12
Finish jeep trail loop: 30 [So 157 for that loop, 935 for that "mile"]
Final jeep trail loop: 148
1 jeep trail loop: 202
To gate: 127
To Skyline: 9
1 front of house loop: 512
Back to jeep trail: 12
Finish jeep trail loop: 30 [So 157 for that loop, 935 for that "mile"]
Final jeep trail loop: 148
Summary:
Jeep trail loops in reverse: 215, 215, 211, 207, 202, 157, 148
Total on jeep trail: 11 loops (2.42 miles) 2408
Front of house loops: 600, 539, 512
Miles*: 1129 (1st 4 laps plus last lap), 1054, 1021, 935
*now think these are 1.04 miles each
[Easy distance plus]
Note: times below are copied from previous workout, need to update.
A little slow getting though gate as vegetation has grown.
Some twinges again in right knee
2 x 2 laps in the usual direction: 453, 439
Reverse direction: 5
1 jeep trail loop: 215
To gate: 140
To Skyline: 10
1 front of house loop: 600
Back to jeep trail: 12
Finish jeep trail loop: 35 [So 215 for that loop, 1054 for that "mile"]
1 jeep trail loop: 211
To gate: 135
To Skyline: 10
1 front of house loop: 539
Back to jeep trail: 12
Finish jeep trail loop: 32 [So 207 for that loop, 1021 for that "mile"]
1 jeep trail loop: 202
To gate: 127
To Skyline: 9
1 front of house loop: 512
Back to jeep trail: 12
Finish jeep trail loop: 30 [So 157 for that loop, 935 for that "mile"]
Final jeep trail loop: 148
1 jeep trail loop: 202
To gate: 127
To Skyline: 9
1 front of house loop: 512
Back to jeep trail: 12
Finish jeep trail loop: 30 [So 157 for that loop, 935 for that "mile"]
Final jeep trail loop: 148
Summary:
Jeep trail loops in reverse: 215, 215, 211, 207, 202, 157, 148
Total on jeep trail: 11 loops (2.42 miles) 2408
Front of house loops: 600, 539, 512
Miles*: 1129 (1st 4 laps plus last lap), 1054, 1021, 935
*now think these are 1.04 miles each
[Easy distance plus]
Wednesday Jul 10, 2019 #
9 AM
Walking 36:00 [2] 1.75 mi (20:34 / mi)
shoes: Kayanos 24 White
Capitola. After spending the night there, took a walk after breakfast down to the Pleasure Point cliffs and walked along them for a bit. Was foggy when we started out, but hot as we walked back.
Tuesday Jul 9, 2019 #
11 AM
Running (Easy distance ) 19:51 [3] 2.0 mi (9:55 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Lovely day. Legs still a bit stiff from long run on Kortum trail on Sunday, and really squeezed for time.
Jeep trail has been newly smoothed out by tractor, eliminating the encroaching vegetation.
Splits are for two laps at a time (0.44 mi), except the next to last one is for one lap and the final one is for .02 mi:
452, 425, 417, 409, 155, 11
Some more painful twinges in my right knee.
[Easy distance]
Jeep trail has been newly smoothed out by tractor, eliminating the encroaching vegetation.
Splits are for two laps at a time (0.44 mi), except the next to last one is for one lap and the final one is for .02 mi:
452, 425, 417, 409, 155, 11
Some more painful twinges in my right knee.
[Easy distance]
Running warm up/down 4:00 [2] 0.3 mi (13:20 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down
Monday Jul 8, 2019 #
Note
(rest day)
Drove back from the cabin late morning. Did manage 20 min walks in the morning (Old Monte Rio Rd) and evening (jeep trail next door), as I have on many days recently.
Sunday Jul 7, 2019 #
10 AM
Running (Easy distance ) 1:02:49 [3] 5.7 mi (11:01 / mi)
shoes: Salomon SC3 Bl/Bl 3
Kortum Trail. Lovely day, on my own, and that felt really good, which led me to running perhaps a bit too much. Now that I see the splits from previous runs, probably should have run a bit more slowly, too. But it was fun.
Though, as always, I took the old path coming down the first big hill, it was quite overgrown in places and slowed me down.
Started running at 10:45.
------------------------- Kortum trailhead
--739----- 6249 --- Sunset Rocks
(1320) -- (1238)
-2059 ---- 5010 --- Shell Beach
-(549) --- (600)
-2648 ---- 4410 --- Top of Furlong Gulch
-(605) --- (549)
-3254 ---- 3821 --- parking circle
-(249) --- (238)
------ 3543 --------- beginning of last wooden bridge
Right knee has been bothering me on and off over the last several weeks. Today it felt pretty bad at times, particularly walking back over the big hill after finishing the run.
[Easy distance]
Though, as always, I took the old path coming down the first big hill, it was quite overgrown in places and slowed me down.
Started running at 10:45.
------------------------- Kortum trailhead
--739----- 6249 --- Sunset Rocks
(1320) -- (1238)
-2059 ---- 5010 --- Shell Beach
-(549) --- (600)
-2648 ---- 4410 --- Top of Furlong Gulch
-(605) --- (549)
-3254 ---- 3821 --- parking circle
-(249) --- (238)
------ 3543 --------- beginning of last wooden bridge
Right knee has been bothering me on and off over the last several weeks. Today it felt pretty bad at times, particularly walking back over the big hill after finishing the run.
[Easy distance]
Walking warm up/down 14:50 [2] 0.5 mi (29:39 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down, though the effort even walking up the big hill from Sunset Rocks is hardly a cool down. Did jog the last minute plus.
Went straight up the hill because the "original" path is too overgrown. Distance might be a bit less than .5.
Went straight up the hill because the "original" path is too overgrown. Distance might be a bit less than .5.
Saturday Jul 6, 2019 #
Note
(rest day)
Some short walks.
Friday Jul 5, 2019 #
Stretching 4:00:00 [2]
The usual weekly accumulation of morning exercises.
9 AM
Running 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Salomon SC3 Bl/Bl 3
On the hill above the cabin. Explored new trails.
Monday Jul 1, 2019 #
12 PM
Running (Easy distance) 32:51 [3] 3.0 mi (10:57 / mi)
shoes: Salomon SC3 Bl/Bl 3
Jeep trail next door. Pretty warm by the time I got out (12:30). Legs, especially shins, a bit sore from yesterday's hike, but the bigger problem was lack of enthusiasm: pretty down as I had to cancel my trip to WMOC in Riga.
504, 442, 441, 440, 428, 433, 429, 10
[Easy distance]
504, 442, 441, 440, 428, 433, 429, 10
[Easy distance]
Running warm up/down 5:00 [2] 0.25 mi (20:01 / mi)
shoes: Salomon SC3 Bl/Bl 3
Cool down