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Training Log Archive: DWildfogel

In the 7 days ending May 4, 2013:

activity # timemileskm+m
  Stretching1 1:30:00
  Running3 1:27:38 8.3(10:34) 13.36(6:34)
  Orienteering1 53:21 1.86(28:37) 3.0(17:47) 1859 /12c75%
  Strength exercises2 40:00
  Walking1 38:00 1.8(21:07) 2.9(13:07)
  Total7 5:08:59 11.96 19.25 1859 /12c75%

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Saturday May 4, 2013 #

9 AM

Running (Easy distance) 26:12 [3] 2.8 mi (9:21 / mi)
shoes: Salomon Speedcross 3

Armstrong Redwoods. Easy run on the flat parts while Louise (and Harold and Penny) are out running a (brutual, it turned out) Pacific Coast Trail Run.

Stay right at fork to theater ------------- 300
Stay right at left turn to theater -------- 145 445
(Max dist through picnic grounds)
Take turn to theater ---------------------- 850 1335
Back to fork -------------------------------- 420 1755
Take turn to theater ---------------------- 144 1939
Back to fork -------------------------------- 411 2349
Finish ---------------------------------------- 223 2612

Running warm up/down 5:00 [2] 0.3 mi (16:40 / mi)
shoes: Salomon Speedcross 3

Cool down

Friday May 3, 2013 #

Stretching 1:30:00 [1]

The usual weekly accumulation of morning stretching.


Left at Noon for our Russian River cabin. Including a long stop for lunch in SF at Outerlands, and a stop for ice cream at Screaming Mimi's in Sebastopol, spent 7 hours getting there.

Thursday May 2, 2013 #

5 PM

Strength exercises 20:00 [4]

Upper body: theraband, weights, but 2 sets instead of 3. Lifting weights is definitely contributing to the continued spasming in my back, so I'm going to cut weight lifting out for a few weeks.

Wednesday May 1, 2013 #

10 AM

Running (Threshold intervals) 19:26 [4] 2.3 mi (8:27 / mi)
shoes: Kayano 19's

Los Gatos HS Track. 76 degrees, but felt much warmer.

3x1200m: 541[102]544[119]538

Avg: 541 (7:36 mile pace), 1:10 rest

(The second rest was long because I was talking to Louise, who did a similar workout at the same time.)

This was actually pretty easy (at least for a track workout), as intended. Could have easily done more, or done these much faster.

Running warm up/down 27:00 [2] 2.3 mi (11:44 / mi)
shoes: Kayano 19's

Warm up, mostly on grass around baseball field: 15 mins, about 1.3 miles, finishing with a 200m on the track in 1:00.

Cool down: jog 200m in 2:15, walk/stretch for 1:45, then jog 10 mins around baseball field.

Tuesday Apr 30, 2013 #

10 AM

Strength exercises 20:00 [4]

Upper body: theraband, weights; 2 sets instead of 3 (still having some spasms in my back, so don't want to overdo it).

Monday Apr 29, 2013 #

3 PM

Walking 38:00 [1] 1.8 mi (21:07 / mi)

Casual walk on Skyline to Four Winds and back.

Leg muscles mighty tired from those J.Grant hills, even though I walked 'em.

Sunday Apr 28, 2013 #

10 AM

Orienteering race 53:21 [5] *** 3.0 km (17:47 / km) +185m 13:36 / km
spiked:9/12c shoes: Integrators Orange

Joe Grant North. Start was just across Mt. Hamilton Rd from Halls Valley. Very warm day (84 degrees when I left), so I got out early (9:48). Had no oomph, so walked all the hills, and the tall grass made running even along contours tiring, so never did much more than a jog. Pretty steady, reasonably accurate. Lost time on 3 legs (2, 3, 5) where I thought there were significant map problems. (At least some people did those legs well, so maybe I have to have a better strategy when there are map problems). Did very well on 1, 4, 7, 8, 9, 12. (On some of those legs taking trails might have been faster, but I wanted to practice navigating.) Did fine on 10 and 11 but had to rest during those legs. Lost a little time on 6, partly because I stopped for a few seconds to talk with Jennifer K, but can't really account for the rest of it.

2. Headed for side-by-side distinct trees, but it turned out they were mapped as dark green; had to turn left to get to the control. Lost :15.

3. Downhill to the trail, but came to a big unmapped fissure and was mightly confused. (Turned out that WAS the trail, but even now I don't see how the map is trying to represent that fissure, though SOMETHING is going on with the the contour lines.) Decided maybe I should try going straight (several people did, though that as much slower), but once at the edge of the fight, decided against it. Back to the fizzure, followed it W, found the little trail across, rest was simple. Lost 2 mins.

5. Got to the control circle quickly but there was an unmapped gap in the "forest" (which should have been at least light green). Before descending, not wanting to go to the wrong spot, peered down but couldn't see the control (it was there), tried the next gap, went further S, saw the boulder, bashed my way back along the reentrant bottom. Lost 2 mins.

11. Took the upper route, but had to climb much higher than expected because the rough vegetation extended much higher on the hillside than mapped.

Running warm up/down 10:00 [2] 0.6 mi (16:40 / mi)
shoes: Integrators Orange

Had to walk the steep uphills.

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