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Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2004:

	activity	#	time	miles		km		+m
	Running	20	16:58:46	104.06	(9:47)	167.47	(6:05)	1410
	Orienteering	9	7:54:41	39.33	(12:04)	63.3	(7:30)	1160
	Strength	5	47:00	1.0		1.61
	Total	26	25:40:27	144.39		232.38		2570
averages - sleep:8.5

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Friday Dec 31, 2004 #

Running (Grass/Paved) 1:28:00 [2] 10.0 mi (8:48 / mi)
shoes: R-Reebok White/Gray/Red

R-IT pretty sore on 2nd half. Stretched it out a bit after. I think I need to do more hip exercises again. I was doing those 3/week for ~2-3 years, up to ~September, but I've slacked off since then.

Strength (Hips & ankles) 5:00 [1]
shoes: O-Mixed purple & black

Thursday Dec 30, 2004 #

Running (Warm/Cool/Intra) 20:00 [2] 2.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Strength (Hops/Skips/Jumps on grass) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Wednesday Dec 29, 2004 #

Note

Fly CA to PA. Probably could have gotten up early and run from the hotel...

Tuesday Dec 28, 2004 #

Running (Paved/Grass) 50:00 [3] 5.5 mi (9:05 / mi) +100m 8:36 / mi
shoes: R-Reebok White/Gray/Red

With AK

Monday Dec 27, 2004 #

Running 40:00 [2] 4.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Trail run on Muddy So-Cal trails - fairly slippery

Sunday Dec 26, 2004 #

Running (Paved/Dirt loop w/Ak) 35:00 [3] 4.0 mi (8:45 / mi)
shoes: R-Reebok White/Gray/Red

Saturday Dec 25, 2004 #

Running (dirt, trails - intra) 45:00 [2] 4.5 mi (10:00 / mi) +70m 9:32 / mi
shoes: Blue & White Asics

Running (hill sprints) 15:00 [4] 2.0 mi (7:30 / mi) +150m 6:05 / mi
shoes: Blue & White Asics

Wednesday Dec 22, 2004 #

Running (Paved/Dirt/Grass) 2:21:31 [2] 14.51 mi (9:45 / mi)
slept:8.5 shoes: Blue & White Asics

Long slow. Work, to Willow Glen to 87, to Masonic Temple, then back to work.

I can run 90 minutes in any direction from my office and aside from small playground/parks, it's all paved/sub-urban. I do try to run on lawns to avoid running on pavement the whole time.

My R-foot was a little sore before the run and the day before, so I stayed in my running shoes and my feet are still good one day later.

Also, my hamstrings were really sore on Mon/Tue, perhaps due to repeated sprinting up the beach away from the waves on Sunday, plus hours of leaning to dig in the sand.

Muscles seem better today (Thu. AM)

Tuesday Dec 21, 2004 #

Orienteering (Park Aerial Photo O') 32:00 [2] 3.56 mi (8:59 / mi)
shoes: Blue & White Asics

Loops around the office & nearby

Monday Dec 20, 2004 #

Running (Dirt/rock trail & paved) 27:00 [2] 3.0 mi (9:00 / mi)
shoes: Blue & White Asics

Los Gatos Creek Trail. Easy part, did surge in middle.

Running (Paved/Dirt/Rock) 12:00 [4] 1.7 mi (7:04 / mi)
slept:10.5 shoes: Blue & White Asics

A surge in the middle. Not too hard as I hope to do intervals tomorrow. Hmmm wait. My boss invited me to dinner tomorrow, and that's when people normally do intervals, and I don't have a car to get to a track. I guess I'll just have to be disciplined and do intervals on some pavement. Or maybe a long run, and do 'intervals' at the hash on Thursday. Yeah, that'll work...

It was little chilly in shorts & 45 degrees, but that's a lot better than the -1 real-feel temp going down to -14 tonight in King of Prussia. I hope the pipes didn't freeze. Maybe I should call the neighbor and ask them to look :)

Sunday Dec 19, 2004 #

Note

Oops. Forgot to run. Angelica actually encouraged me to go run at 6 am... but then the Sunday with the family started and wham, it was dark again.

I did spend ~2 hours digging on the beach with AJ, so I probably got some core strength value out of that. Better than watching TV, but not worth logging...

Saturday Dec 18, 2004 #

Running (Trails, forest) 1:15:00 [2] 9.0 km (8:20 / km) +400m 6:49 / km
shoes: Blue & White Asics

Nice run with Angelica in the Sanborn Skyline hills

Strength (Misc in 1hr @ gym) 20:00 [1]
shoes: Blue & White Asics

Friday Dec 17, 2004 #

Running 1:58:00 [2] 11.8 mi (10:00 / mi)
slept:10.0 shoes: Blue & White Asics

On business in CA, I made it out for a long run today, that I failed to do yesterday. Leaving earlier, and bring along on O'map to read (Borsky Park sprint) helped me keep motivated for the full hour out, and then there's nothing to do but run back. :)

Paved/grass/hard-pack dirt with foot-and-smaller-size rocks embedded.

Thursday Dec 16, 2004 #

Running (Paved/Dirt) 36:00 [2] 3.6 mi (10:00 / mi)
slept:7.5 shoes: Blue & White Asics

Did some light but continuous pliometrics for ~10 minutes in the middle. I was too full from lunch, and had too much going on at work to make this into a long run.

Wednesday Dec 15, 2004 #

Note

Flying PA to CA with family. Probably could have run in early AM, but worked instead.

Tuesday Dec 14, 2004 #

Running (Speed play in forest/gras) 41:30 [2] 3.77 mi (11:01 / mi) +150m 9:48 / mi
shoes: Blue & White Asics

VF Mt. Misery. Bad shoes for that.

Speed play, 4 min. slow, 2 min. fast, 4 min. slow, etc...

Running (Speed play in forest/gras) 14:00 [4] 1.75 mi (8:00 / mi) +50m 7:21 / mi
shoes: Blue & White Asics

Hard part, sometimes above, sometimes below race pace.

Monday Dec 13, 2004 #

Orienteering (Paved/Grass/Forest) 30:00 [2] 3.3 mi (9:05 / mi) +100m 8:19 / mi
shoes: Blue & White Asics

Around the neighborhood on the map I'm making. Probably ~20% paved.
Windy & ~35 & getting dark, & I got cold by the end. Time for 3 layers on top...

Sunday Dec 12, 2004 #

Running (Warmup) 4:00 [3] 0.45 mi (8:53 / mi)
shoes: O-Black/Green VJ Spikes

Orienteering (Race) 13:05 [4] 1.95 km (6:43 / km) +30m 6:14 / km
shoes: O-Black/Green VJ Spikes

Sprint. Missed #3 ~ 1 minute - lots of grid search there, and didn't really get up to speed mentally or physically until late in the course. (By late in the course, I mean about 8 minutes into the course...)

Running (Warmup #2) 7:00 [3] 0.7 mi (10:00 / mi)
shoes: O-Black/Green VJ Spikes

After starts volunteering + Oriana watching in ~45 deg for about 1.5 hours...

Orienteering (Race # 2 (Short Red)) 37:35 [4] 6.1 km (6:10 / km) +120m 5:37 / km
shoes: O-Black/Green VJ Spikes

Pushed hard trying to beat Mihai's time, but couldn't quite make it. Still, 2nd in a very respectable field - 10% ahead of Alexei & Randy, 15% ahead of Eddie B. & Leif

Orienteering (Course-setting) 25:00 [2] 2.5 km (10:00 / km)
shoes: O-Black/Green VJ Spikes

SPRINT - Splits

Red - Splits

Saturday Dec 11, 2004 #

Orienteering (Course rerun, slow) 2:01:00 [2] 14.0 km (8:39 / km) +200m 8:04 / km
shoes: O-Mixed purple & black

VF Fatlands long-slow run, w/Vadim

Strength (Hips, Ankles) 5:00 [1]

Friday Dec 10, 2004 #

Orienteering (Compass-pace, no-map) 38:31 [2] 4.28 km (9:00 / km) +200m 7:18 / km
slept:7.0 shoes: O-Mixed purple & black

Compass-pace while jogging in VF Mt. Misery forest - no-map

Didn't plan enough time. Should run moderately long tomorrow.

Thursday Dec 9, 2004 #

Orienteering (Line - Long-Slow) 1:09:00 [2] 8.63 km (8:00 / km) +120m 7:29 / km
shoes: Old Vj Black & Yellow O-shoes

Wednesday Dec 8, 2004 #

Orienteering (Grass/Paved) 22:00 [2] 3.2 km (6:52 / km) +60m 6:17 / km
shoes: Old Vj Black & Yellow O-shoes

Zig-zag on the map I'm making of the neighborhood.

Strength (Hip, ankle, stomach) 7:00 [1]

Tuesday Dec 7, 2004 #

Running (warm intra cool) 1:03:00 [2] 6.3 mi (10:00 / mi) +50m 9:46 / mi
shoes: O-Mixed purple & black

rainy 40

Running (hills on trail) 18:45 [5] 2.88 km (6:31 / km) +340m 4:06 / km
shoes: O-Mixed purple & black

mt joy hills - cannon sign to upper lot. Going right to road (on 2nd and 5th tries) appeared to be notably faster. Ground was pretty wet and leafy, so I doubt the difference is as strong when it's dry.
3:56 3:33 3:44 3:51 3:36

And looking at splits, I was much faster on the 2nd & 5th on the 2nd half too (after the paved part.) Not sure why...

Monday Dec 6, 2004 #

Running (night paved) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Blue & White Asics

slacker...

Sunday Dec 5, 2004 #

Orienteering (Race) 1:12:30 [4] 8.6 km (8:26 / km) +300m 7:11 / km
slept:7.5 shoes: O-Black/Green VJ Spikes

Brandywyne. 20 sec's ahead of Randy, 1 min. behind Clem. Reasonable run with a ~1 min. error in the circle (didn't like map but still should have area-searched faster.) Still recovering from cough as I was hacking a bit, esp. on the first half of the course.

Running (Warmup) 6:00 [2] 0.6 mi (10:00 / mi)
shoes: O-Black/Green VJ Spikes

Warmup only, no cooldown. Could have warmed up longer today.

Blue - Splits

Saturday Dec 4, 2004 #

Running (Grass/Paved) 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Blue & White Asics

A few loops near home - mostly on ~60% duty cycle running, 40% mapping - adjusting suburban contours.

Orienteering (Race rerun) 10:00 [4] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: Blue & White Asics

1st & 3rd loops of a neighborhood course I set up for AJ.

Orienteering (Race rerun) 4:00 [5] 1.0 km (4:00 / km) +10m 3:49 / km
shoes: Blue & White Asics

2nd loop of a neighborhood course I set up for AJ. Intentionally pushed this one a little beyond 5k race pace.

Friday Dec 3, 2004 #

Running (Grass/Paved) 20:00 [2] 2.0 mi (10:00 / mi)

Did a little mapping too, of the condo group down the hill. Not very effective for training though, as I run 1 minute, then draw 1 minute, and alternate....

Thursday Dec 2, 2004 #

Running (Grass/Paved) 1:27:00 [2] 9.0 mi (9:40 / mi) +100m 9:21 / mi
shoes: Blue & White Asics

All 2 pace except for the 3 minutes that I was followed by a pickup truck down a dirt road through the abandoned warehouse site. That was more like 3, then 4, then 4+ pace. Maybe I should drive (4 minutes) to Valley Forge park rather than run through holes in fences through the old overgrown industrial park to get there...

Wednesday Dec 1, 2004 #

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

Still coughing, head didn't need excedrin today. Will aim for ~60 easy tomorrow, and ~2hr easy Friday.

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