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Training Log Archive: DWildfogel

In the 7 days ending Jan 28:

activity	#	time	miles		km		+m
Walking	8	2:45:27	7.56	(21:54)	12.16	(13:36)	145
Orienteering	1	48:45	2.4	(20:19)	3.86	(12:37)	120
Running	2	25:44	1.77	(14:31)	2.85	(9:01)	38
Strength exercises	1	20:00
Total	11	4:19:56	11.73		18.88		304

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Sunday Jan 28 #

Event: BAOC Coyote Lake-Harvey Bear Ranch

10 AM

Running warm up/down 12:13 [3] 0.73 mi (16:44 / mi) +36m 14:29 / mi
ahr:123 max:154 shoes: Salomon Spikecross 5 GTX

Warmup in picnic area near registration, then walk up to the Start (with a little jogging in the flatter parts).

Subtracted a ~40 sec stop in the restroom.

11 AM

Orienteering 48:45 [5] 2.4 mi (20:19 / mi) +120m 17:35 / mi
shoes: Salomon Spikecross 5 GTX

Calero. Brown.

[Orienteering race]

Brown - Splits

Saturday Jan 27 #

7 AM

Walking 16:14 [2] 0.83 mi (19:33 / mi)
ahr:84 max:114 shoes: Brooks Addiction GTS 15

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).

Friday Jan 26 #

11 AM

Walking 15:35 [2] 0.59 mi (26:24 / mi) +29m 22:55 / mi
ahr:97 max:107 shoes: Salomon XA Pro

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.

8 PM

Walking 12:00 [2] 0.5 mi (23:59 / mi)
shoes: Brooks Addiction GTS 15

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

Time is approximate.

Thursday Jan 25 #

1 PM

Running 13:31 [3] 1.04 mi (12:58 / mi) +2m 12:54 / mi
ahr:130 max:156

Walking 21:55 [2] 1.32 mi (16:36 / mi) +66m 14:22 / mi
ahr:90 max:112 shoes: Salomon XA Pro

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.

8 PM

Walking 13:00 [2] 0.5 mi (25:59 / mi)
shoes: Salomon XA Pro

Monte Rio. After dinner wall

Tuesday Jan 23 #

6 AM

Walking 12:01 [3] 0.62 mi (19:16 / mi)
ahr:75 max:99

4 PM

Walking 1:02:25 [3] 2.57 mi (24:15 / mi) +50m 22:52 / mi
ahr:85 max:110

Monday Jan 22 #

7 AM

Walking 12:17 [3] 0.62 mi (19:54 / mi)
ahr:92 max:112

4 PM

Strength exercises 20:00 [4]

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]

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