Training Log Archive: DWildfogel

San Anselmo. Morning walk east on Greenfield to the bend.

Note: slept around 6.5 hours with only one interruption (that's a lot of sleep for me).

Monte Rio. After a too-busy morning and before getting ready to leave the cabin, went for a casual walk to Bill's waterfall (which he only recently cleared of brush) on Old Monte Rio, via Sunny Dr.

Eliminated from the track 145 of standing around at the bottom of the waterfall as well as the end when I'd forgotten to stop the watch while I gathered some additional firewood.

San A. After dinner walk, around the block and west on Greenfield.

Time is approximate.

Goat Rock. Walked along bluff edges (near Kortum Trail) with L after giving up on running.

Corrected time and distance because I didn't stop the watch until we'd driven to Cafe Aquatic in Jenner.

Monte Rio. After dinner wall

Interleaved:

Hundreds 2 x 104
Leg lifts 2 x 15
Abductors 1 x 16
Adductors 1 x 32
Curls 2 x 8, ea arm, 25 lbs
Presses 2 x 8, ea arm, 25 lbs
Low rows 2 x 32
Side plank, 1 x 40 sec (ea side)
Outward arm rotations w/theraband, 1 x 15

[Strength exercises]

Archie Williams HS track. Light rain, no wind, temp around 55. Slept poorly, got up very early, went to the farmers market (in the rain), then slept for almost an hour - an actually felt fairly good when I went out to run. Not much time as I needed to get back for lunch with Ray & Riana, so cut out the first part of the warm up, that is, only did two laps on the track (reverse direction) and was already under 10 min/mile pace. As a consequence of starting so fast, I was in O2 debt almost immediately, and never really got out of it, but ran pretty well despite that.

Could've put the intensity at 4.

Left hamstring feeling much better, but there is some soreness now in my glute above that hamstring.

First part: .56 miles in 605. Then 6 laps in lane 2 (removed the 2 secs between the finish line and the stagger, so these are 400m times:

222
222
219
215
214
213

The last mile was in 900, and I wasn't straining at all.

Pretty pleased.

[Distance]

Cool down