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Training Log Archive: Wyatt

In the 31 days ending Mar 31, 2004:

	activity	#	time	miles		km		+m
	Running	22	13:12:15	77.8		125.2		550
	Orienteering	5	5:09:30	26.42	(11:43)	42.52	(7:17)	653
	Strength	7	1:19:00
	Other Aerobic	1	30:00
	Total	27	20:10:45	104.22		167.72		1203
averages - sleep:8.5

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Wednesday Mar 31, 2004 #

Running (Warm/Cool) 7:00 [2] 0.7 mi (10:00 / mi) +35m 8:39 / mi

Strength (Legs) 7:00 [1]

Tuesday Mar 30, 2004 #

Running (Warmup/Cooldown) 20:00 [2] 2.0 mi (10:00 / mi) +50m 9:17 / mi

Running (Forest) 5:06 [5] 1.2 km (4:15 / km) +30m 3:47 / km

Repeats in forest terrain. 4 one way contouring on mild slope, 4 back. ~2 minutes of walking rest between.
- forward -
42.9
35.9
38.9 (fell once)
37.0
- reverse -
39.3
37.9
37.0
36.1

Reverse was slightly uphill net, but I think it had clearer footing (a few angled sticks were easier to run by in one direction than the other.)

Monday Mar 29, 2004 #

Running (Grass, Paved) 33:00 [2] 3.3 mi (10:00 / mi)

I recalled part way through the run that this is supposed to be a light week (up until the WCOC A-event that is...)

Sunday Mar 28, 2004 #

Orienteering (Race) 1:05:25 [4] 10.4 km (6:17 / km) +118m 5:57 / km

Felt like I pushed hard, but it's so fast at Collier's Mill, and still reasonably interesting. I beat Randy, but Balter got me by 4 minutes (he's back..)

Narrowly avoided steeping of a 5ft Black Rat Snake* about 3/4 of the way through (*or so I think after a little web research...) I think that fright burned our all the adrenaline I had left as I was slower after that point. Apparently they are totally harmless but I didn't know that at the time. Even knowing that I don't think I would have enjoyed landing on it and having it wriggle out from under my foot... perhaps getting a 'harmless' bite into my leg in the process...

Blue Course - Splits

Friday Mar 26, 2004 #

Running 25:00 [2]

Strength (Plyometrics) 7:00 [4]

Kicks, high knees, skips, angle leaps & strides, not too hard, x2

Thursday Mar 25, 2004 #

Running (Paved, Grass, Dirt) 1:59:44 [2] 12.6 mi (9:30 / mi)

From the Honda dealer, to Cabrini, to home. Faster on 2nd half after Gatorade stop.

Wednesday Mar 24, 2004 #

Running (Warm/Cool) 15:00 [2] 1.5 mi (10:00 / mi)

Strength (Gym-ONA1) 15:00 [3]

Tuesday Mar 23, 2004 #

Running (Warm/Cool/Intra) 20:00 [2] 2.0 mi (10:00 / mi)

Late, short warmup.

Running (Intervals) 17:50 [4] 4.3 km (4:09 / km)

Once again a terrible interval workout. My watch wasn't working properly, so I need a new splits watch, but from what I gathered:
1200m ~5:00
800m ~3:20
1100m ~4:45
1200m ~4:45

My best lap was probably 90 seconds, and that was near the end. Maybe I need a better warmup and/or better motivation. (As for motiavation, I beat Jen Flint by 8 minutes on Sunday, but she was way, way ahead on the intervals and that wasn't sufficient motiviation.... ack!)

Monday Mar 22, 2004 #

Running (Grass, Dirt, Paved) 54:00 [2] 5.68 mi (9:30 / mi)

Cold again. ~30, and windy - should've had neck covering...

Sunday Mar 21, 2004 #

Running (Race - Rocky Trial & Snow) 1:00:48 [4] 11.0 km (5:32 / km) +435m 4:37 / km

Great conditions for me to do relatively well at the Ugly Mudder on Mt. Penn. I finished 8th of ~300, doing the 11km trail run in 60:48 - steep hills, rocks, mud and ~1-2 inches of snow on 1/3 of the trail slowed the pace.
Mihai was 5th (don't know his time)
Chuck Crabb was 10th, ~5 seconds behind me (passed him on the last really rough footing section.)

Splits:
Mile 2: 18:34 (lots of uphill and rock, single track crowd speed limited too in parts, although that probably helped later.)
Mile 3: 8:14 (light downhill, rocky, trees crossing trails)
Mile 5: 17:00
Mile 6: 10:32
Mile 6.8: 6:29 (fairly downhill/fast)

Pushed much harder up hills in last 1/3 than I would have during an O' course.

Friday Mar 19, 2004 #

Running (Wet snow on grass/paved) 1:25:00 [2] 8.5 mi (10:00 / mi)

Legs muscles sore by end, much more than the slow pace would normally do. I think the wet snow and high stepping required was just tough and unusual work.

L-knee outside edge sore when walking around this PM, especially when getting up or turning. I think I banged it when chasing the kids yesterday. I hope it's just that and nothing structural (it's near Left IT.)

Thursday Mar 18, 2004 #

Running (Paved/grass with AK.) 22:00 [2] 2.44 mi (9:01 / mi)

Pre-gym run, but then nearly skipped gym - just quad/hip, and some bench presses...

Wednesday Mar 17, 2004 #

Orienteering (Intervals-Route Choice Te) 16:30 [4] 3.4 km (4:51 / km) +85m 4:19 / km

5x~30 sec. leg
4x_~3:30 leg

Orienteering (Before/Intra/After in ter) 45:00 [2] 4.5 mi (10:00 / mi)

Tuesday Mar 16, 2004 #

Running (Paved/Grass) 5:00 [2] 0.5 mi (10:00 / mi)

Strength (ONA-Legs-Only) 10:00 [1]

Bad workout today. Distracted by buying a condo

Monday Mar 15, 2004 #

Running (Grass, Trails, Fields, Pa) 42:15 [2] 4.45 mi (9:30 / mi)

RED - Splits

Sunday Mar 14, 2004 #

Orienteering (Race) 1:06:30 [4] 7.8 km (8:32 / km) +250m 7:21 / km

Friday Mar 12, 2004 #

Running 20:00 [2]

Running (Plyometrics) 5:00 [3]

Hamstring/butt kicks, knee raise jumps, and high skips.

R-achilles mildly sore, and first plyometrics in a while, so I did them lightly.

R-knee really achy in evening and even a little next AM. I wonder if it was these?

Strength (Gym, legs only) 10:00 [1]

Thursday Mar 11, 2004 #

Running (Dirt, Grass, Stones, Pave) 1:33:00 [2] 9.3 mi (10:00 / mi)

Conshohocken Honda-Norristown bridge. Train-tracks to N. Henderson, Henderson ->home. Was aiming for two hours, but was amazed at how fast a one-way jog was...
R-achilles mildly sore (not something I'd like to sprint on)

Wednesday Mar 10, 2004 #

Running 30:00 [2] 3.0 mi (10:00 / mi)

Reading Wyoming O'maps. Meant to go to Gym later but it go squeezed out. Bad trainer...

R-calf soreness moved to R-achilles

Tuesday Mar 9, 2004 #

Running (Warmup/Intra/Cool) 19:00 [2] 1.9 mi (10:00 / mi)

Running (Intervals) 12:32 [4] 2.4 km (5:13 / km)
slept:8.0 (injured)

3x800 w/ 2:30 jog rest. R-calf (sore on/off for nearly two weeks) was more sore after each one (from almost nothing after the first one) so I stopped after 3x instead of 6x. I was painfully slow again anyway.
3:14
1:35+1:33 = 3:08
1:35+1:35 = 3:10
~ Vdot of 48-49 - like speedwork two weeks ago, but much slower than last fall. What's going on with me? Maybe my calf was holding me back today??? I wasn't horribly tired at the end of each 800, but I just felt I couldn't push that hard that long...

Monday Mar 8, 2004 #

Other Aerobic (Water Running/Legs) 30:00 [2]

Fairly good workout and very good stretching after

Sunday Mar 7, 2004 #

Event: 10k in Philly

Orienteering (Race) 1:09:09 [4] 8.28 km (8:21 / km) +200m 7:27 / km

2nd behind Randy, ahead of Clem. ~2.5 minutes of errors. I think I was slightly out of gas by the end. I'd eaten a good breakfast, but it was over 4 hours before I started. I took a GU early which helped ensure I wouldn't fade too bad though. I think I kept my physical intensity up reasonably well, but I was navigationally sloppy a few times.

Running (Warmup) 3:00 [3] 0.38 mi (7:53 / mi)

Not long enough, but they were closing starts

Red - Splits

Friday Mar 5, 2004 #

Strength (Gym, ONA 2) 20:00 [1]

Running 8:00 [2] 0.8 mi (10:00 / mi)

Poor running this week. Partly I'm recovering from a sore back & calf, but somehow I'm also lazy...

Thursday Mar 4, 2004 #

Note

My back was really sore on Tue & Wed. (Just muscle soreness all over, nothing sharp.) I wonder if the Goat and/or the final sprint at the Goat did that much damage. It's definitely better today than yesterday, but it's got a ways to go. That plus my calf => postpone my 10k time trial beyond this weekend.

Running 30:00 [2] 3.0 mi (10:00 / mi)

This was supposed to be my long slow run and I had intended at least one hour, but I was pretty distracted mentally by some corporate/legal/VC-attempted-takeover stuff going on at my dad's old company.

Wednesday Mar 3, 2004 #

Running 12:00 [2] 1.2 mi (10:00 / mi)

Strength (Gym - ONA legs) 10:00 [1]

The word strength reminds me that I should add some moving strength (jumps, pliometrics...) to my training plan.

Tuesday Mar 2, 2004 #

Running (Grass/Paved) 28:00 [2] 2.8 mi (10:00 / mi)

R-calf still pretty sore from last Thu.+Goat so I'll skip speed work today, and skip the 10km I planned for this weekend. Hopefully I'll do some speedwork on Thursday.

Monday Mar 1, 2004 #

Orienteering (Recovery) 46:56 [2] 5.4 km (8:41 / km)
slept:9.0 (injured)

Easy run on short course from Valley Goat yesterday. Almost no evidence that we held a race there yesterday. One clue sheet I picked up, and I saw nothing else at all, but for a few footprints right near just 2 of the controls.
R-calf pretty sore still, but stretched it a lot. L-foot better.

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