Training Archive: WyattIn the 31 days ending 2006-10-31:
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| S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | |||||||||||||||||||||||||||||||||||||||
Tuesday Oct 31 | ||
| Running 1:17:00 [2] 6.5 mi (11:51 / mi) | |
| shoes: R-Reebok Light Blue | ||
| Feeling really sluggish. Trying to get my HR above 125 was a struggle... | ||
Monday Oct 30 | ||
| Running (Forest, grass) 27:00 [2] 2.2 mi (12:16 / mi) | |
| shoes: R-Reebok Light Blue | ||
| Short AM loop at Mt. Joy | ||
Sunday Oct 29 | ||
| Running warm up/down 6:10 [2] 0.74 km (8:20 / km) +10m 7:48 / km | |
| ahr:134 max:152 shoes: O-Black/Green VJ Spikes | ||
| Orienteering race 47:52 [4] *** 7.49 km (6:23 / km) +100m 5:59 / km | |
| ahr:161 max:174 spiked:15/19c shoes: O-Black/Green VJ Spikes | ||
| Fun & relatively easy course at Washington's crossing. Flat, fairly open in many parts, a nice little trail maze near the end.
Vadim was 44, Clem was 40. So I'm kinda slow still. | ||
| Orienteering warm up/down 14:31 [2] 1.65 km (8:48 / km) +20m 8:18 / km | |
| ahr:127 max:145 shoes: O-Black/Green VJ Spikes | ||
| Warm-down & spectating on Vadim while he made a 20+ second mistake... I think I confused him a bit too as to why I was just standing around.
Overall, I pushed today's course as hard as the race two weeks ago, but I plan a lot less sitting over the next two days, so we'll see if the leg flares up as much as then, or if it handles the hard running better. | ||
Red - Splits | ||
Saturday Oct 28 | ||
| Running 23:44 [2] *** 3.48 km (6:49 / km) +50m 6:22 / km | |
| ahr:135 max:148 shoes: R-Reebok Light Blue | ||
| Standard zig-zaging loop around the neighborhood. I used to call this orienteering, but I don't even bring a map any more... | ||
| Running hills 17:52 [2] 2.5 km (7:09 / km) +80m 6:10 / km | |
| ahr:130 max:144 | ||
| Up & down a 120m, ~1-minute-long, ~8m climb hill nearby the house. Trying to keep HR/effort steady on the up & down but it was quite hard. | ||
Friday Oct 27 | ||
| Orienteering (Forest) 1:17:29 [2] *** 9.74 km (7:57 / km) +100m 7:34 / km | |
| ahr:136 max:149 25c shoes: O-Mixed purple & black | ||
| VF Fatlands Rememberance Challenge. Race had a 76 minute limit Score O' & I just picked up them all at a relatively easy pace. | ||
Thursday Oct 26 | ||
| Running 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: R-Reebok Light Blue | ||
| Warm up/down.
Also did elliptical & Stength to-be-logged... | ||
| Other Aerobic (Elliptical) 10:00 [2] | |
| ahr:120 shoes: R-Reebok Light Blue | ||
| Ave. 78rpm, level 5-7, ramp 10. | ||
| Strength 5:00 [1] | |
| shoes: R-Reebok Light Blue | ||
| 20 1-alt-leg pushups, hip squats, ankle rotations (helped loosen up the twist from previous days run.) | ||
Wednesday Oct 25 | ||
| Running warm up/down 7:55 [2] 1.05 km (7:32 / km) | |
| ahr:138 max:155 shoes: O-Mixed purple & black | ||
| Running tempo (Forest, trails) 20:45 [4] 3.51 km (5:55 / km) +150m 4:52 / km | |
| ahr:164 max:173 shoes: O-Mixed purple & black | ||
| Slower than 2 weeks ago, with only minor excuses. More leaves on trail, a few crappy routes, clusters of kids blocking the trail... Probably about the same pace or so... | ||
| Running warm up/down 6:12 [2] 0.82 km (7:34 / km) +10m 7:08 / km | |
| ahr:135 max:148 shoes: O-Mixed purple & black | ||
| Running (Treadmill) 20:00 [2] 2.0 mi (10:00 / mi) +16m 9:45 / mi | |
| ahr:134 max:142 shoes: R-Reebok Light Blue | ||
| Cold, windy, and late at night, so I managed to run a little on the treadmill. | ||
McKaig 3.3km - Splits | ||
Tuesday Oct 24 | ||
| Running (Trails, paved, forest) 1:00:35 [2] 7.63 km (7:56 / km) +200m 7:01 / km | |
| ahr:130 max:150 shoes: R-Reebok Light Blue | ||
| There are lots of trails in the forest just north of 29 & the Schuykill (was going to post a link, but this library internet is so restricted it doesn't even allow cut'n'paste...)
HR suggests I was slacking a bit. | ||
| Running 12:00 [2] 1.0 mi (12:00 / mi) | |
| shoes: R-Reebok Light Blue | ||
| Some on/off putzing around with AJ on a bike and in the yard... | ||
Monday Oct 23 | ||
| Orienteering (Trails @ Willows) 39:00 [2] 5.22 km (7:28 / km) +50m 7:08 / km | |
| ahr:132 max:150 shoes: R-Reebok Light Blue | ||
| 9AM: Trails S of the main creek, mostly of them 3x. Just need to do a few of the middle trails a few more times, then I'll have triple-redundant GPS tracks for the Willows trails, and can make a significant improvement in the shapes of those trails. | ||
| Running (Paved) 28:48 [2] 4.5 km (6:24 / km) +50m 6:04 / km | |
| ahr:134 max:155 slept:8.0 shoes: R-Reebok Light Blue | ||
| 2PM | ||
Sunday Oct 22 | ||
| Running warm up/down 11:00 [3] 1.4 km (7:51 / km) +20m 7:20 / km | |
| ahr:150 max:165 shoes: O-Black/Green VJ Spikes | ||
| Orienteering race 40:57 [4] 5.2 km (7:53 / km) +135m 6:58 / km | |
| ahr:155 max:165 shoes: O-Black/Green VJ Spikes | ||
| Didn't push as quite hard as last weekend as didn't want to exacerbate current inflamation (mild burning while sitting) more than needed. Surprised at how much Eric W. beat me by at the end as I was trying to push downhill. I kept my strides short though in part due to rocks...
Quite clean navigationally. Looking at HR, I can see that I hesitated a lot dropping down to 3 - I'd guess I lost probably 30-60 second there vs. a confident approach. I had a similar HR drop near 4 (as low as 132 bpm) as I hestated & read the map near there - probably 20-30 seconds lost there. | ||
| Note | |
| Walked an abbreviated White with the kids afterwards, 1.23km, 47:49... AJ was leading and would have moved faster, but we waited with Oriana who walked (or ran) the whole thing with no getting-carried sections. ahr 71...
AJ needed some double-checking/hints on about half the controls, and once a correction from a wrong-direction exit, but on several controls, he needed no help from me at all! | ||
Brown - Splits | ||
Saturday Oct 21 | ||
| Running 29:00 [2] 3.75 km (7:44 / km) +30m 7:26 / km | |
| ahr:135 max:156 shoes: R-Reebok Light Blue | ||
| Morning run at VF Park. Did two uphills at Mt. Misery, logged separately. | ||
| Running hills 10:51 [3] 1.22 km (8:54 / km) +160m 5:22 / km | |
| ahr:150 max:160 shoes: R-Reebok Light Blue | ||
| 5:49, 5:02, on VF Hill to Cannon sign. Not pushing too hard, but wanted to try this a little... | ||
| Running 17:55 [2] 2.93 km (6:07 / km) +36m 5:46 / km | |
| ahr:135 max:145 shoes: R-Reebok Light Blue | ||
| 6 laps around the block at night | ||
VF-Joy Cannon Sign to Hilltop Lot - Splits | ||
Friday Oct 20 | ||
| Running 30:30 [2] 3.5 km (8:43 / km) +150m 7:11 / km | |
| shoes: R-Reebok Light Blue | ||
| Out and back at the end of the HS trail. | ||
| Note | |
| General training plan until leg gets really solid
Mon: AM 20, PM 20, both HR 130-140 (2) Tue: AM 60, PM 20, both HR 130-140 (2) Wed: AM Warmup, McKaig Tempo (4), Cooldown, PM 20, HR 130-140 (2) Thu: AM 20, PM 20, both HR 130-140 (2) Fri: AM 60+, PM 20, both HR 130-140 (2) Sat: AM 20, PM 20, both HR 130-140 (2) Sun: AM Warmup, O-Race, Cooldown, PM 20, HR 130-140 (2) This has actually been my general plan for the last 2 weeks too, and I haven't quite made it. I'm a little surprised that my hamstring flared up again this week, and didn't go away as quickly - I'm still sitting funny today. But I certainly haven't hit it as aggressively with the magic Pineapple as I've been taking care of Angelica. Good thing my work has been quite sympathetic (my boss went in for surgery on Thursday), so I can focus on Angelica, and still have a little time for training, catching up a little bit on work in the late evening. | ||
Thursday Oct 19 | ||
| Running (Paved) 9:48 [2] 1.0 mi (9:48 / mi) | |
| shoes: R-Reebok Light Blue | ||
| AM run - was planning 20 but didn't allow enough time before kid pickup... | ||
| Running warm up/down (Trail, Grass) 22:00 [2] 2.0 mi (11:00 / mi) +30m 10:31 / mi | |
| PM run. Didn't have time to go to McKaig, so ran one tempo mile. | ||
| Running tempo (Grass) 7:55 [4] 1.0 mi (7:55 / mi) +3m 7:51 / mi | |
| ahr:170 max:174 shoes: R-Reebok Light Blue | ||
| A mile on grass | ||
Wednesday Oct 18 | ||
| Running 34:04 [2] 4.32 km (7:53 / km) +50m 7:27 / km | |
| ahr:128 max:143 shoes: R-Reebok Light Blue | ||
| VF Pawlings, mostly trails, some forest | ||
| C • How is Angelica? 4 | ||
Tuesday Oct 17 | ||
| Running (Grass, Paved) 34:13 [2] 5 km (6:51 / km) +50m 6:31 / km | |
| shoes: R-Reebok Light Blue | ||
| Neighborhood loop | ||
Monday Oct 16 | ||
| Running (Trail, paved) 26:58 [2] 2.7 mi (9:59 / mi) | |
| shoes: R-Reebok Light Blue | ||
| Flew to CA Sunday evening. Jogged early Mon. AM. Went to work. Called Angelica & found out her weaker eye had gone largely dark overnight. Learned from a doc it was a retinal detachment, and flew immediately back home by last Monday night. She's having eye surgery on Wednesday. The relatively good news is that it's (a) her weak eye (one eye is 20/20, the other is like 20/400 or something and that's the one that needs to be fixed), (b), the surgery works ~90% of the time to restore sight - and even if it's a little blurier, it's not a major problem because the vision in that eye is mostly used for rough shapes, not detail, and (c) this issue is related to a childhood injury, and generally not running (or even falling in the forest like she did on Sunday), so she should be back in the forest in a few weeks. | ||
| C • Ops, I hope she'll feel better... 6 | ||
Sunday Oct 15 | ||
| Event: Hudson Highlander | ||
| Orienteering race 1:06:23 [4] 9.1 km (7:18 / km) +300m 6:16 / km | |
| ahr:160 max:177 shoes: O-Black/Green VJ Spikes | ||
| Fairly clean - 1 minute tying a shoe, and 1 minute of little hesitations.
A pretty nice map, esp. given the meet note warnings about accuracy. Apparently it was revised by Zherdev/Weyman in 2006 which explains why it's good. Wonder why they had warnings in the meet notes. Course had some excessive run-through-the-scratchy-marshes sections, but other than that it was decent. Ran hard, and my L-hamstring flared up that evening (6 hr on a plane) & Monday, but seemed to settle down a bit by Tue/Wed. I'm surprised that this upset my leg but last weekend didn't. Although last weekend I did better cooldowns & DT, plus it was rocky & slower and perhaps thus better on the hamstring than the somewhat faster/hillier, high-step-over-the-stillgrass-ier terrain I ran today. | ||
| Running warm up/down 5:00 [2] 0.7 km (7:09 / km) +7m 6:48 / km | |
| shoes: O-Black/Green VJ Spikes | ||
| Looping warmup, followed by 15 minutes in line for a start time (wasn't the fastest start assignment line I've seen...) | ||
Friday Oct 13 | ||
| Running (Trails) 50:57 [2] 6.96 km (7:19 / km) +80m 6:55 / km | |
| ahr:137 max:167 shoes: R-Reebok Light Blue | ||
| VF Betzwood trails | ||
| Running (Grass, forest) 21:17 [2] 3.07 km (6:56 / km) +20m 6:43 / km | |
| ahr:135 max:143 weight:165.5lbs shoes: R-Reebok Light Blue | ||
| Weight at Phoenixville YMCA, after a Baja Fresh lunch. A bit higher than expected... | ||
Thursday Oct 12 | ||
| Running 4:59 [2] 0.69 km (7:13 / km) +7m 6:52 / km | |
| ahr:130 max:149 shoes: O-Mixed purple & black | ||
| Warmup for McKaig time trial loop. Tried to push for part of it ala my advice to speedy. | ||
| Running tempo 20:25 [4] 3.63 km (5:37 / km) +150m 4:40 / km | |
| ahr:169 max:173 shoes: O-Mixed purple & black | ||
| McKaig time trial loop. Just ahead of j-man's PR... :)
Still 3 minutes to go to get to mine, but that's within 20% back of my best so I think I've got a good shot at getting there by Spring. | ||
| C • You are going to be there soon... 1 | ||
| Running warm up/down (Trails) 6:24 [2] 0.87 km (7:21 / km) +15m 6:46 / km | |
| ahr:143 max:157 shoes: O-Mixed purple & black | ||
| Right after finishing, so Max. HR was at start... | ||
McKaig 3.3km - Splits | ||
Wednesday Oct 11 | ||
| Running (Grass, trails) 1:11:00 [3] 11.76 km (6:02 / km) +100m 5:47 / km | |
| ahr:144 max:158 shoes: R-Reebok Light Blue | ||
| First run with Angelica this year. Nice to run with her, although it's good that she was sore from a bootcamp workout on Tuesday, because she's fast... :)
Someone had totally trashed the vending machines by Wayne's Wood. Not only broken plastic on the front of all 4, but hardware & wires yanked out all over the place. After seem the trail bridge burned down at The Willows just yesterday I've got to wonder who's decided that vandalizing parks is a good hobby? Noticed I was moving a lot faster today, and my AHR isn't much higher than yesterday. Odd. | ||
| C • Vandals 4 | ||
Tuesday Oct 10 | ||
| Running long (Trails) 1:08:24 [2] 8.62 km (7:56 / km) +150m 7:18 / km | |
| ahr:138 max:155 shoes: R-Reebok Light Blue | ||
| Loops of the trails at Willows. Hope to use the GPS data to fix the only-topologicaly-correct trail network...
Two bridges were out - the main trail/creek bridge in the South side of the park apparently burned down not too long ago, and the road-creek bridge just west of the park entrace forced a long detour... | ||
Monday Oct 9 | ||
| Running (Grass, Trails) 20:58 [2] 2.86 km (7:20 / km) +30m 6:58 / km | |
| slept:7.5 shoes: R-Reebok Light Blue | ||
| Legs/ankles sore/stiff/tired at start, but they felt a lot better after 10 minutes. R-calf is the most sore thing and it's not bad. | ||
| Running 17:49 [2] 2.4 km (7:25 / km) +15m 7:12 / km | |
| shoes: R-Reebok Light Blue | ||
| A bunch of random loops on the grass while 'watching' the kids. | ||
Sunday Oct 8 | ||
| Running warm up/down 9:58 [2] 1.08 km (9:14 / km) | |
| ahr:111 max:135 shoes: O-Black/Green VJ Spikes | ||
| Maybe I should warm up a little harder than this... | ||
| Orienteering race 41:02 [4] **** 5.6 km (7:20 / km) | |
| ahr:161 max:182 shoes: O-Black/Green VJ Spikes | ||
| Pushed the last bit, but in general, looking at HR, I was apparently not pushing as hard as yesterday. There were definitely a few sections of long running hard, but perhaps I wasn't pushing as hard?
(Dist from GPS) | ||
| Running 7:00 [2] 1 km (7:00 / km) | |
| shoes: R-Reebok Light Blue | ||
| Late eve. after a long drive to try to unstiffen legs. Worked a bit - probably would've worked better if it was twice as long... | ||
Saturday Oct 7 | ||
| Running warm up/down 13:00 [2] 1.8 km (7:13 / km) +20m 6:51 / km | |
| shoes: O-Black/Green VJ Spikes | ||
| Trail run to start | ||
| Orienteering race 39:12 [4] 4.5 km (8:43 / km) | |
| shoes: O-Black/Green VJ Spikes | ||
| Lung-limited the whole way and even went slightly anaerobic w/o hamstring damage for the last few minutes.
I'll call this the day where I'm officially no longer injured, and am just out of shape :) | ||
| C • yay! 3 | ||
| Running 23:00 [2] 2.3 km (10:00 / km) | |
| shoes: O-Black/Green VJ Spikes | ||
| Long slow cooldown about an hour after finishing - to start & back... | ||
Middle Course 8 - Splits | ||
Friday Oct 6 | ||
| Event: 2006 North American Championships (Golden Leaf Orienteering Fest) | ||
| Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: O-VJ Integrator Cleats | ||
| Sprint warmup | ||
| Orienteering 19:27 [3] *** 3 km (6:29 / km) | |
| 18c shoes: O-VJ Integrator Cleats | ||
| NAOC Sprint, M21. Decided to try running this at the effort I'd run, say, a whole Blue course, and see if my leg would hold up for ~20+ minutes (an effort it could not do last weekend at the Stumble.)
Success, I was lung-limited throughout & even managed to finish (just) ahead of speedy who started 2 minutes behind me. Did NOT push the finish chute any harder than the rest of the race for want of not damaging the leg. Felt like I lost only about 10 seconds on two bags, but one leg I thought I did okay looks poor. | ||
Sprint 4 - Splits | ||
Thursday Oct 5 | ||
| Note | |
| Spent the whole day touristing (incl. a tour bus) at Niagara Falls & didn't make it out for a run. | ||
Wednesday Oct 4 | ||
| Running 23:35 [2] 3.45 km (6:50 / km) | |
| ahr:139 max:153 shoes: R-Reebok Light Blue | ||
| Running 15:00 [2] 1.25 mi (12:00 / mi) | |
| shoes: R-Reebok Light Blue | ||
| Drove to Niagara Falls (~7hr.) A little after midnight when all were tucked in bed, I jogged a loop out to see the falls & FallsView resort area. Alas the pretty falls lights were off after midnight. | ||
Tuesday Oct 3 | ||
| Running warm up/down (Trail) 5:21 [2] 0.64 km (8:22 / km) | |
| ahr:137 max:161 shoes: O-VJ Integrator Cleats | ||
| Warmup for McKaig O' loop again | ||
| Running tempo 25:37 [3] 3.63 km (7:03 / km) +150m 5:51 / km | |
| ahr:154 max:168 shoes: O-VJ Integrator Cleats | ||
| McKaig loop. 2 minutes faster than last week. That's 20% of the way towards my PR in a week... Hamstring still mildly sore/burning in general, and definitely worse than before the Stumble, but not even as bad as 2-3 weeks ago. | ||
| Running warm up/down 4:11 [2] 0.56 km (7:28 / km) | |
| ahr:139 max:144 shoes: O-VJ Integrator Cleats | ||
| Running 15:00 [2] 1.25 mi (12:00 / mi) | |
| shoes: R-Reebok Light Blue | ||
| Probably did something in the evening, I forget what... (10/10) | ||
McKaig 3.3km - Splits | ||
Monday Oct 2 | ||
| Running 24:59 [2] 3.49 km (7:10 / km) +50m 6:41 / km | |
| ahr:131 max:146 rhr:40 slept:8.0 shoes: R-Reebok Light Blue | ||
| The normal grass/paved zig-zag O-loop around the neighborhood. Intentionally moving real slow because the leg isn't really happy with my running yesterday. Not terrible, but not happy. Did the pineapple & ice 4 times today to fight it... | ||
| Running 15:00 [2] 1.36 mi (11:02 / mi) | |
| shoes: R-Reebok Light Blue | ||
| Some puttering around on and off in the evening, with kids, doing errands... | ||
Sunday Oct 1 | ||
| Event: Susquehanna Stumble IX | ||
| Running 8:00 [2] 0.8 mi (10:00 / mi) | |
| Very short stumble warmup and later some jogging with AJ holding onto the seat of his bike. I won't let him use training wheels any more becuase I've heard, and agree, that they teach bad habits. | ||
| Orienteering race 1:03:15 [3] 7.5 km (8:26 / km) | |
| ahr:157 max:181 shoes: O-Black/Green VJ Spikes | ||
| Some of this was a 4, but then from ~25-40 minutes in, my hamstring started to get sore - one-general-spot-sore no-tweaks.. So I slowly ratched it back (ahr 165 in 1st half, 150 in 2nd half) and ended up running with David Onkst a bit, catching up occasionally when he would run an extra lap to let me get close again. Very nice course - more on randy's log. | ||
| Running (Paved, grass) 19:18 [2] 2.82 km (6:51 / km) | |
| ahr:135 max:143 shoes: R-Reebok Light Blue | ||
| 9pm | ||
Short - Splits | ||