Training Log Archive: DWildfogelIn the 7 days ending Aug 14, 2022:
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Sunday Aug 14, 2022 #
9 AM
Running (Easy distance) 6:09 [3] 0.54 mi (11:23 / mi)
ahr:140 max:172 shoes: Bright Blue Speedcross 5
Warm up for O-race.
Orienteering race 27:29 [5] ** 2.28 mi (12:03 / mi) +10m 11:53 / mi
ahr:156 max:170 spiked:10/10c shoes: Bright Blue Speedcross 5
Vasona Park, Los Gatos. 5th of 6 events in the Summer Series, 1st for me. Got up early to make the long drive and try to beat the heat. Started at 10:04, but it was already pretty warm.
Finished 9th on the Short (though #'s 1, 2, 5, 6 and 8 had already run the Long), but, as the first one out, got caught in some unmapped construction going to #9 and wound up climbing over a tall fence, losing 2:30 or so all together, so should have been 3rd, just ahead of Tape, which is also the place I was in at #8. (Reported the problem when I finished, so most subsequent starters had a map that was hand corrected.) Still wound up first in age-adjusted points.
Vasona is pretty easy in any case, but also very familiar to me even though I hadn't been here for three years. Only #10 was in a place in the park I hadn't been, and I did lose maybe ten seconds as I got close to the circle and saw a stairway that I couldn't find on the map. (Was able to see it later with a magnifier; sure was great having 1:3,000 in all the European races, as opposed to 1:4,000 here.
Only other time losses had to do with the uncrossable fence that was encountered on the routes to 5, 7 and 9. There were two gates that were closed and, I learned later could have been opened, but when I got to the first one, going to #5, I thought about trying the gate, looked at the map and saw no break in the uncrossable fence, so didn't try - and only later did I see that the map shows a gap where the gate was, so I could have gone through. Again, probably would have seen that if the map was at 1:3,000.
Tried not to push it too hard (as I was scheduled to - and did - work at registration afterwards, but it was still the hardest run since the last day of June when I injured my thigh - and my body held up pretty well.
Didn't push it from the last control to the Finish.
[Orienteering race]
Finished 9th on the Short (though #'s 1, 2, 5, 6 and 8 had already run the Long), but, as the first one out, got caught in some unmapped construction going to #9 and wound up climbing over a tall fence, losing 2:30 or so all together, so should have been 3rd, just ahead of Tape, which is also the place I was in at #8. (Reported the problem when I finished, so most subsequent starters had a map that was hand corrected.) Still wound up first in age-adjusted points.
Vasona is pretty easy in any case, but also very familiar to me even though I hadn't been here for three years. Only #10 was in a place in the park I hadn't been, and I did lose maybe ten seconds as I got close to the circle and saw a stairway that I couldn't find on the map. (Was able to see it later with a magnifier; sure was great having 1:3,000 in all the European races, as opposed to 1:4,000 here.
Only other time losses had to do with the uncrossable fence that was encountered on the routes to 5, 7 and 9. There were two gates that were closed and, I learned later could have been opened, but when I got to the first one, going to #5, I thought about trying the gate, looked at the map and saw no break in the uncrossable fence, so didn't try - and only later did I see that the map shows a gap where the gate was, so I could have gone through. Again, probably would have seen that if the map was at 1:3,000.
Tried not to push it too hard (as I was scheduled to - and did - work at registration afterwards, but it was still the hardest run since the last day of June when I injured my thigh - and my body held up pretty well.
Didn't push it from the last control to the Finish.
[Orienteering race]
Saturday Aug 13, 2022 #
11 AM
Walking 24:17 [2] 1.05 mi (23:07 / mi)
ahr:83 max:101
Kehoe Beach, Pt Reyes. Walk from car out to beach and then N a bit.
Didn't stop the watch for a while, so adjusted the stats.
Didn't stop the watch for a while, so adjusted the stats.
3 PM
Walking 27:30 [2] 1.05 mi (26:11 / mi)
ahr:78 max:128 shoes: Speedcross 5
Kehoe Beach. Walk back to car.
Didn't stop the watch until we'd driven back to Fairfax, so adjusted the stats.
Didn't stop the watch until we'd driven back to Fairfax, so adjusted the stats.
Friday Aug 12, 2022 #
10 AM
Running (Easy distance) 19:47 [3] 1.57 mi (12:36 / mi) +31m 11:52 / mi
ahr:126 max:148 shoes: Bright Blue Speedcross 5
Bon Tempe. Around Lake Lagunitas. A bit warm. Body was kind of dragging. I'd hoped that since I hadn't run since Sunday I'd feel pretty good today, but that wasn't the case. Poor night's sleep was likely part of that.
(Actually splits are better than I thought.)
Walked up:
210 Road on E side up to dam. Jogged a little in the beginning.
38 up stairs and over rocks
Ran:
442 junction leading to first bridge (other fork goes to Eldrige Grade)
550 middle of second bridge
215 middle of third bridge
214 junction w/Rock Springs Rd
100 trail leading to platform over spillway
56 E end of dam
[Easy distance]
(Actually splits are better than I thought.)
Walked up:
210 Road on E side up to dam. Jogged a little in the beginning.
38 up stairs and over rocks
Ran:
442 junction leading to first bridge (other fork goes to Eldrige Grade)
550 middle of second bridge
215 middle of third bridge
214 junction w/Rock Springs Rd
100 trail leading to platform over spillway
56 E end of dam
[Easy distance]
Running warm up/down 6:40 [2] 0.34 mi (19:37 / mi)
ahr:119 max:131 shoes: Bright Blue Speedcross 5
Cool down
Thursday Aug 11, 2022 #
6 PM
Strength exercises 13:00 [4]
Interleaved:
2 x hundreds (104)
2 x 15 leg lifts
1 x 16 abductors
1 x 16 adductors
curls: 1x6, 2 x 7, 25 lbs, ea arm
presses: 2 x 7, 25 lbs, ea arm
2 x 32 low rows
[Strength exercises]
2 x hundreds (104)
2 x 15 leg lifts
1 x 16 abductors
1 x 16 adductors
curls: 1x6, 2 x 7, 25 lbs, ea arm
presses: 2 x 7, 25 lbs, ea arm
2 x 32 low rows
[Strength exercises]
Wednesday Aug 10, 2022 #
Note
(rest day)
Had planned to run, but it didn't work out.
Tuesday Aug 9, 2022 #
8 AM
Walking 43:48 [3] 1.7 mi (25:46 / mi) +106m 21:35 / mi
ahr:98 max:127 shoes: Salomon XA Pro
Monte Rio. Moderate walk with L up the hill behind Bill's house, loop around on the fire road, side trip to Bia Cafe to pick up some treats (subtracted 118 and .04 because I didn't pause the watch right away), then back up Old Monte Rio.
Started in fog but it quickly got sunny.
Started in fog but it quickly got sunny.