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Training Log Archive: Wyatt

In the 31 days ending Mar 31, 2009:

activity

time

miles

Running

19:33:43

126.48

(9:17)

203.55

(5:46)

2535

Orienteering

4:57:40

30.41

(9:47)

48.94

(6:05)

825

Total

24:31:23

156.89

(9:23)

252.49

(5:50)

3360

averages - sleep:8

1:46

0:00

» now

Tuesday Mar 31, 2009 #

Note

March Training Goals:

Run 5km climb: Bad 3360 vs. 5000 goal
Ran every day: Bad (missed 2 due to illness)
Ran >1/hr/day average: Bad (24 hours vs. 31 needed)

A relatively poor month of training, with 1 week of illness, and 1 week in Jamaica, and 1 in bad week of work

Running 1:27:24 [2] 14.57 km (6:00 / km) +307m 5:26 / km
ahr:134 max:148 shoes: R-NB Black

NW, filling in a stubborn coverage hole in the 2-3km ring, then hit 2 other spots in VF park fields, NNE of home. NW quadrant of 2-3km ring is totally filled in now. 3 quadrants to go, mostly with little pieces

Monday Mar 30, 2009 #

Running 30:18 [2] 4.64 km (6:32 / km) +135m 5:42 / km
ahr:133 max:143 shoes: R-NB Black

Almost to the top of Joy & back. L-hamstring felt funny, and R-quad was sore. As if I had run hard yesterday... :(

Sunday Mar 29, 2009 #

Event: 14th Annual Golden Goat

Orienteering race 1:29:30 [4] 14.8 km (6:03 / km) +275m 5:32 / km
ahr:162 max:173 shoes: O-VJ-Grey-Spikes

Thought I was running decently, and up to 13 minutes I was pushing okay. After that the push became more sporadic (HR from 168 down to near 150). Had 4x1 minute losses, all of which were route - 3 of where I intentionally chose an around/unusual route - this terrain really begs for almost-straight more than I was judging it to.

Most of my loss vs. Ross & others was just being slow though. I hope I can chalk this up to last week's illness, but maybe I am slower than I was last year... :( Or Ross is faster :)

C • I felt the same way... 3

Blue Day 2 - Splits

Saturday Mar 28, 2009 #

Orienteering race 38:58 [4] 6.0 km (6:30 / km) +240m 5:25 / km
shoes: O-VJ-Grey-Spikes

Moving quite slowly with a 25% median split delta and no significant mistakes... Partly I was being wimpy in the wet terrian, esp. downhill, but I think my cold must have had something to do with it too. Or I'm in much worse shape that I would have hoped... given I did keep training this winter.

Running warm up/down 7:00 [2] 1.2 km (5:50 / km) +10m 5:36 / km
shoes: O-VJ-Grey-Spikes

Sorta-warmup, no cooldown.

Blue Day 1 - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite

Running warm up/down 7:00 [2] 1.0 km (7:00 / km) +10m 6:40 / km
shoes: O-VJ-Grey-Spikes

Not the best, but I had decided to take the races slow

Orienteering tempo 16:26 [4] *** 2.69 km (6:07 / km) +38m 5:42 / km
ahr:159 shoes: O-VJ-Grey-Spikes

1st 'Sprint' which was Sprint-Series only, not A-meet, so I took it relatively easy. Lungs still burned pretty good though, so it was clear I wasn't 100% recovered from last weekend's virus.

Orienteering tempo 15:00 [4] *** 2.5 km (6:00 / km) +40m 5:33 / km
shoes: O-VJ-Grey-Spikes

2nd Sprint - Similar to the 1st, although I pushed a bit less, and was even further back.

Thursday Mar 26, 2009 #

Running 42:27 [2] 6.5 km (6:32 / km) +220m 5:35 / km
ahr:137 max:152 shoes: R-NB Black

Up & over Joy & back. Time & Dist approx. Lungs not totally clear yet, but this weekend should be okay if things keep on this trend.

Wednesday Mar 25, 2009 #

Running 31:00 5.1 km (6:05 / km) +121m 5:26 / km
ahr:125 max:145 shoes: R-NB Black

Tried to maintain almost a normal pace, for 30 minutes, incl. a bit of hill. Was forgetting to push on the downhills... Throat better than yesterday.

Tuesday Mar 24, 2009 #

Running 20:47 [1] 2.5 km (8:19 / km) +5m 8:14 / km
ahr:95 max:125 shoes: R-NB Black

Some tag inside, then outside, with the kids. Throat not too bad, so a real run will be tried tomorrow.

Monday Mar 23, 2009 #

Note
(sick)

After yesterday's beating, I let my body have a run free day to fight the virus. No fever today, but still suffering, so went to get a strep test, just in case. Negative.

Sunday Mar 22, 2009 #

Running 15:00 [1] 1.3 mi (11:32 / mi) +30m 10:46 / mi
shoes: R-NB Black

I shadowed AJ on White and I was proud to see a very clean run. Aside from still a 10-20 second pause at each control to read the map, he was running over 80% of the time, with only 3 pauses of about 5-10 seconds each, to confirm he was on the right track. 1.9k in 19:50. If we can get his stop & plan time down (which he's certainly learning), he'll be beating 10 minutes per k soon.

My personal running as shadow trashed my throat, and an attempt later in the day also was quite sore, ending in a total under the goal of 20 minutes.

I was then rewarded with a 103 fever, which 600mg IB brought down to a 102 fever... This virus wanted to be taken seriously.

Saturday Mar 21, 2009 #

Event: Haddonfield 5k - Mid-Atlantic champs on road?

Running 20:11 [2] 3.1 km (6:31 / km) +41m 6:06 / km

One decongestant and 2 Excredrin at 9am, but no more med's needed today - things improved rapidly from about midnight forward - albeit from a very uncomfortable state.

So I tried a little loop around the neighborhood. 2 minutes in, my throat went quite raw, vs. a relatively happy glazed-over it had been until then. 3 hours later it's still much more raw than before the run, but I presume that may have happened anyway, as that's often the way these go...

C • Noski. 4

Friday Mar 20, 2009 #

Note
(sick)

The 2009 streak came to an end today, as I was way too sick... Despite regular doses of DayQuil, I had a sore throat, exhaustion, headache and low fever. I also drove 2 hours, and sat on planes and airports for 9 hours. Not a pleasant day.

Thursday Mar 19, 2009 #

Running 20:10 [2] 3.5 km (5:46 / km) +60m 5:18 / km
shoes: R-NB Black

Late at night, started uphill on a treadmill, then decided looping around the parking lot outside would be more fun so did that to finish by 20 minutes. Why 20? That's the minimum I'm aiming for this year.

The goal of this being a 10 hour week was totally trashed by working in CA. I was attending 2 all-day training classes that my boss wanted me at, but it became implied that I should be working on those days too, from 5pm to midnight...

Wednesday Mar 18, 2009 #

Running 21:24 [2] 4.0 km (5:21 / km) +8m 5:18 / km
ahr:132 max:143 shoes: R-NB Black

6:45am run before 8am-5pm class, followed by working until late at night. Not fun to run early. At least I got out for intervals later, although I ended up missing a 6-7pm meeting my boss covered for me to do those intervals...

Running intervals 42:21 9.58 km (4:25 / km) +4m 4:25 / km
max:179 shoes: R-NB Black

3 x 1600m intervals in the evening at Lincoln HS, San Jose. 5:43, 5:41, 5:57. About 10 people and I was 4th. Leader were running 5:20's.

Running intervals 42:21 [3] 9.58 km (4:25 / km) +4m 4:25 / km
max:179 shoes: R-NB Black

3 x 1600m intervals in the evening at Lincoln HS, San Jose. 5:43, 5:41, 5:57. About 10 people and I was 4th. Leader were running 5:20's.

Tuesday Mar 17, 2009 #

Running 20:02 [2] 3.88 km (5:10 / km) +10m 5:06 / km
ahr:133 max:141 shoes: R-NB Black

Loop around the 'block' near my office in CA, as darkness fell. Then worked some more... about 12 hours of actual work, plus several hours more traveling-for-work makes for a very long day.

Monday Mar 16, 2009 #

Running 1:32:00 [2] 10.3 mi (8:56 / mi) +150m 8:33 / mi
shoes: R-NB Black

Loop in VF park and a bit outside with Angelica - hit 8 miles in ~69:45, vs. her target of 67 or 68 from a year or so ago. Not bad. Hopefully after intervals pick up, she'll get back to here 67 target. I added on a few miles

Sunday Mar 15, 2009 #

Orienteering race 59:18 9.43 km (6:17 / km) +182m 5:44 / km
ahr:162 max:175 shoes: O-VJ Integrator Spikes

White clay creek. Felt like I wasn't pushing as well as last week, but no major mistakes - 2x30sec and some smaller stuff. Clem still got me despite a 2 minute mistake on his part. He's going to be very tough to beat.

Saturday Mar 14, 2009 #

Running 50:00 [2] 8.95 km (5:35 / km) +82m 5:21 / km
ahr:135 max:147 shoes: R-NB Black

Painting some new area in the 2-3km circle to the east.

Friday Mar 13, 2009 #

Running hills 37:36 [2] 6.12 km (6:09 / km) +172m 5:23 / km
ahr:134 max:143 shoes: R-NB Black

Up to the HS trail and back. 20:30 up, 17 back...

Thursday Mar 12, 2009 #

Running 1:22:15 [2] 13.15 km (6:15 / km) +270m 5:40 / km
ahr:130 max:167 shoes: R-NB Black

A fun run led by Tom on some trails I'd never been on North of the tracks in KoP. A short surge in the middle to catch Jackie who we say running her own loop just by chance.

Wednesday Mar 11, 2009 #

Running intervals 1:38:24 18.58 km (5:18 / km) +210m 5:01 / km
ahr:142 max:177 shoes: R-NB Black

Ran up to the Conestoga track, did 6x800, then ran home. R-knee inside edge is sore ala the bone impact again - I'm not doing the counter-acting strength/stretching I'd schedule at all... I ignore 3 Outlook reminders a week on that :(

Times:
2:58, 2:57, 2:56, 2:52, 2:53, 2:51
Max HR pretty wimpy though. The local track club hasn't restarted group intervals yet, though it's definitely light and warm enough :(

Tuesday Mar 10, 2009 #

Running 1:16:09 [2] 12.16 km (6:16 / km) +330m 5:31 / km
ahr:136 shoes: R-NB Black

Was supposed to be a 2hr run, but I got a late start and didn't eat a good breakfast either. I did return home just early enough to do some taxes, currently in the early stages of Angelica's real-estate Schedule C and the related forms and receipts/note gathering.

Monday Mar 9, 2009 #

Running 43:08 [2] 6.83 km (6:19 / km) +188m 5:33 / km
ahr:131 shoes: R-NB Black

Checking out the 252 bridge over the PA Tpk (being replaced) and then up a bit of Mt. Joy. The bridge is still fully intact and trees are being cleared nearby. It's been closed for over a week, and there is still about a car a minute hitting the dead end and turning around. And an occasional motorcycle evading the barricades...

The relative quiet along the whole 252 section in VF park is pretty nice. I wonder if the park service will decide that should a permanent change and obstruct PennDOT? For traffic efficiency I hope not.

And I am looking forward to the likely (not confirmed) sidewalk on the new, pedestrian-safer, Rt 252 bridge... The old bridge is quite bad for pedestrians - I often have less than a foot between my arm and a 45mph vehicle, and I always keep in mind the narrow mesh, rusty chain link fence along the edge onto which a flat-pressed Spiderman jump might someday be required...

Sunday Mar 8, 2009 #

Orienteering race 1:18:28 [4] *** 13.52 km (5:48 / km) +50m 5:42 / km
ahr:165 max:176 slept:8.0 shoes: R-NB Black

Aside from one bogey (6.5 min.), I had a pretty good run. I think I even won the most splits. According to my GPS, I didn't miss any worse than the mapper/course-setter did on either of my first two attacks (control was actually at the blue circle). When I eventually came across the faded bag in the bushes I still didn't see the clearing... I knew this would be hard and used compass/pace on both attacks, yet still missed. In part, I think I wasn't quite precise enough with the compass/pace, but my inability to read the vegetation wasn't helpful either. I'm really not sure how the mapper was interpreting all that, and when they decided that the detail should just become medium green (east of the control) when it reality it was also pretty patchy...

Frustrating, but at least the competitive level is quite high, s.t. slacking in any way is not allowed. I do need to practice my vegetation reading skills. Probably a few veg. only map trainings (in a recently mapped park) would be good for me...

C • Control #8 2

Running warm up/down 5:08 [2] 0.96 km (5:21 / km) +1m 5:19 / km
ahr:139 max:144 shoes: R-NB Black

Pretty hot & muggy (near 70) for early March... Remote start enforced the warmup on a busy day, but also didn't permit enough time for AJ to walk to the start, and then do White...

C • At the start 3

Saturday Mar 7, 2009 #

Running hills 21:31 [2] 4.06 km (5:18 / km) +55m 4:58 / km
ahr:139 max:150 shoes: R-NB Black

Same workout, different day. It was a bit hotter...

Friday Mar 6, 2009 #

Running hills 21:31 [2] 4.06 km (5:18 / km) +55m 4:58 / km
ahr:130 max:143 shoes: R-NB Black

4-5 times up the hill nearest the resort, only up until it the road began to wind into a fancy suburban area

Thursday Mar 5, 2009 #

Running 1:10:41 [2] 11.16 km (6:20 / km) +10m 6:18 / km
ahr:139 max:149 shoes: R-NB Black

Negril, Jamaica, from near the south end of the beach, to the north end of the public/semi-public portion, and back. Beautiful sand, beach and water, with a few nice resorts mixed with a variety of mid/down-scale places, and lots of tourist shops. Seemed pretty safe and the variety was nice, so this would probably be my preferred location if I were to come back to Jamaica.

Of the run, the most novel portion was the North end of the beach, which was the Hedonism II nudist resort. As seems to be the case with such places (in my quite limited experience with them) there were few people worth looking at. In this case, there were about a hundred people who got less than a 1 second glance each, a few who I had to look at far longer than desired, to avoid a collision, and only one I was (discretely) trying to get a better look at.

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