Training Log Archive: DWildfogelIn the 7 days ending Jun 29, 2015:
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Monday Jun 29, 2015 #
Note
Hike Berry Creek Falls loop in Big Basin; details in the three log entries below. We followed the Coastal Trail Runs 15K course (9.7 miles, 2500' climb) because Louise is planning on running that in a month. My Garmin reported the total as 10.4 mi with 2900' ft of climb.
Total elapsed time was 5:41 (10:46am to 3:27pm). Total walking time was 4:28.
It was 70 degrees when we started, but over 90 for the last part of the hike. Used hiking poles, which certainly helped, and hiking boots, and my feet didn't get sore at all.
Idea was to leave home at 8:30 am, but someone else had something else to do first, so we didn't leave until nearly 10. Started the hike at 10:46.
Total elapsed time was 5:41 (10:46am to 3:27pm). Total walking time was 4:28.
It was 70 degrees when we started, but over 90 for the last part of the hike. Used hiking poles, which certainly helped, and hiking boots, and my feet didn't get sore at all.
Idea was to leave home at 8:30 am, but someone else had something else to do first, so we didn't leave until nearly 10. Started the hike at 10:46.
10 AM
Walking 1:45:53 [3] 4.31 mi (24:34 / mi) +214m 21:17 / mi
shoes: REI Monarchs
Big Basin: Gazos Creek (the usual orienteering parking lot) to Berry Creek Falls. The GPS track clearly has a lot of anomalies betwen split 2 (upper end of Connector Trail) and split 3 (Timms Creek Trail). Took a 6 min break at the latter, and two other short breaks totaling about 5 minutes.
12 PM
Walking 27:03 [3] 0.88 mi (30:45 / mi) +88m 23:27 / mi
shoes: REI Monarchs
Big Basin. After a 16 min break on the platform (newly rebuilt) at Berry Creek Falls, up Berry Creek Falls Trail to the next to last cascade.
Walking 2:42:03 [3] 5.32 mi (30:28 / mi) +582m 22:44 / mi
shoes: REI Monarchs
Big Basin: After a 30 min break for lunch, continue up to the Sunset Trail and then back to parking. The splits show an 11 minute break at the junction of the Sunset Trail and the Timms Creek Trail. It was quite hot along this section, even though it was mostly in shade. Legs seemed to hold up better than they did in previous hikes on this trail. Also had a couple of other breaks totaling about 5 minutes.
Sunday Jun 28, 2015 #
5 PM
Strength exercises 25:00 [4]
Three sets each of all the theraband and weight exercises, with a bit of core mixed in.
Saturday Jun 27, 2015 #
10 AM
Running (Easy dist / hills) 1:03:30 [3] 5.63 mi (11:17 / mi)
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Legs not too bad, though quads still very tight. Stay with L all the way up the hill, get ahead on the downhill, loopback to wait for her, and then stay at her pace (could have gone faster) until picking it up over the last 200m.
Early morning was cooler than it's been, so ran with a short-sleeve shirt (as opposed to a singlet), but after a mile I was already warm so ran shirtless.
503(536)1039(503)1542(453)2036
(803)2838 up to 3 trees
(345)3224 up to boulder
(23)3247 look ahead around the curve
(237)2534 down to 3 trees
(505)4029 down to lake
(108)4137 loopback
(514)4651(450)5141(624)5805(525)10330
Usual 4.0: 4229
Extra mile: 1308
Additional half-mile: 622
Loopbacks: 135
Early morning was cooler than it's been, so ran with a short-sleeve shirt (as opposed to a singlet), but after a mile I was already warm so ran shirtless.
503(536)1039(503)1542(453)2036
(803)2838 up to 3 trees
(345)3224 up to boulder
(23)3247 look ahead around the curve
(237)2534 down to 3 trees
(505)4029 down to lake
(108)4137 loopback
(514)4651(450)5141(624)5805(525)10330
Usual 4.0: 4229
Extra mile: 1308
Additional half-mile: 622
Loopbacks: 135
Walking warm up/down 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Salomon SC 3 blue
Cool down
Friday Jun 26, 2015 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching and strength exercises.
4 PM
Strength exercises 25:00 [4]
JCCLG. All the exercises, two sets. 10 bar dips.
Later, right shoulder (which has been bothering me a bit for a few weeks) is very sore in the front. Rotator cuff?
Later, right shoulder (which has been bothering me a bit for a few weeks) is very sore in the front. Rotator cuff?
Thursday Jun 25, 2015 #
12 PM
Swimming 5:00 [3]
JCCLG. Swam 3 lengths free-style (total 75m, I think) then one backstroke. Rested several seconds after each length.
Note: quads don't feel too bad today, about what I'd expect after a longish, hilly run like yesterday's.
Note: quads don't feel too bad today, about what I'd expect after a longish, hilly run like yesterday's.
Wednesday Jun 24, 2015 #
11 AM
Running (Easy dist / hills) 1:01:31 [3] 5.5 mi (11:11 / mi) +180m 10:09 / mi
shoes: Salomon SC 3 blue
Lake Ranch Reservoir. Plan was to get out early to beat the heat, but that didn't happen. Fortunately, heat wasn't that bad. Quads were feeling halfway decent at the outset, but my hamstrings were aching. We ran slowly, planning to go at least a little way up the hill beyond the lake. The hill wasn't bad at that pace, so we kept going for about 3/4 of mile, to a bend where there's a 2m boulder on the right and you have to step over a bump in the trail. On the way down, got ahead of L and ran the rest alone. Went slowly - and really couldn't have gone much faster - as my quads started feeling tired. Hope this wasn't overdoing it for the first day of feeling decent.
511(602)1113(453)1606(458)2104
(752)2856
(340)3236
(226)3502
(456)3958
(503)4501(452)4954(623)5617(513)6131
Usual 4.0: 4237
Extra mile: 1248
Additional half-mile: 606
511(602)1113(453)1606(458)2104
(752)2856
(340)3236
(226)3502
(456)3958
(503)4501(452)4954(623)5617(513)6131
Usual 4.0: 4237
Extra mile: 1248
Additional half-mile: 606
Running warm up/down 5:30 [2] 0.35 mi (15:43 / mi)
shoes: Salomon SC 3 blue
Cool down
Tuesday Jun 23, 2015 #
7 AM
Running (Easy distance minus) 2:15 [2] 0.15 mi (15:01 / mi)
Easy jog on Skyline to see if my legs felt as good jogging as they did walking around the house. They didn't: quads noticeably sore. Sigh.
5 PM
Walking 30:00 [2] 1.5 mi (20:00 / mi)
shoes: Kayano 16 White
Skyline. Walk with L. Do some jogging because, mostly, my legs are so rested they want to run, but my quads still don't feel great.
Strength exercises 20:00 [4]
All the theraband and weight exercises but only two sets each, and lower reps on the weights. Also two sets of core, and two sets of 5 bardips using the kitchen counter corner.