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Training Log Archive: Wyatt

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Running34 22:43:20 134.48(10:08) 216.42(6:18) 3815
  Orienteering6 6:00:10 29.28(12:18) 47.12(7:39) 179780c
  Strength7 1:38:00
  Total45 30:21:30 163.76 263.54 561280c
  [1-5]45 29:57:14

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Sunday May 31, 2015 #

Event: DVOA Mount Penn - Pagoda
 
1 PM

Running warm up/down 7:32 intensity: (32 @1) + (7:00 @2) 0.72 km (10:24 / km) +50m 7:44 / km
ahr:134 max:142 shoes: O-Icebug - Blk Spirit II OLX 3

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: O-Icebug - Blk Spirit II OLX 3

Orienteering race 1:15:00 intensity: (15:00 @2) + (30:00 @3) + (30:00 @4) *** 9.0 km (8:20 / km) +350m 6:59 / km
17c shoes: O-Icebug - Blk Spirit II OLX 3

Mt. Penn Pagoda race.

Warm (80 or so, not super humid) - so took it easy, dropping to Red. and trying not to run too hard. Seemed to work out okay - even though I was a bit sloppy on routes and map contact, I generally got lucky enough to find some tricky controls in some greener parts.

Was quite the exercise in trying to figure out which paths were mapped, and among the unmapped paths, whether it was worth jumping on one that was going kinda the direction you wanted. Good awareness of these possible fast routes was helpful - on one, e.g., I contoured through green - just after having passed an unmapped path that went the right direction & I forgot about it - was 1:30 vs. 2:30 (I lost 1 min.) vs. Sam.

RED - Splits

Saturday May 30, 2015 #

11 AM

Running 39:50 intensity: (20:00 @1) + (19:50 @2) 5.43 km (7:20 / km) +140m 6:30 / km
shoes: R-NB 481 Gray/Orange 5

Friday May 29, 2015 #

10 AM

Running intervals 1:30:39 intensity: (8:40 @0) + (37:19 @1) + (38:00 @2) + (4:19 @3) + (2:21 @4) 12.51 km (7:15 / km) +225m 6:39 / km
ahr:122 max:162 shoes: R-NB 481 Gray/Orange 5

Thursday May 28, 2015 #

7 PM

Running 23:33 intensity: (11:50 @1) + (11:43 @2) 3.51 km (6:42 / km) +132m 5:39 / km
ahr:105 max:134 shoes: R-NB 481 Gray/Orange 5

Wednesday May 27, 2015 #

6 PM

Running warm up/down 4:53 intensity: (15 @0) + (1:44 @1) + (2:54 @2) 0.85 km (5:44 / km)
ahr:123 max:134 shoes: R-NB 481 Gray/Orange 5

Running intervals 27:18 intensity: (5:55 @1) + (11:39 @2) + (1:19 @3) + (5:53 @4) + (2:32 @5) 4.74 km (5:46 / km) +4m 5:44 / km
ahr:143 max:180 shoes: R-NB 481 Gray/Orange 5

7x400m

Calves were still sore from Sun. race during warmup and some of intervals, but not enough to slow me too much, nor worsen, I don't think.

AJ beat my on 6 out of 7 of these - incl. his last in 66.

must've missed a split
84, 83, 81, 80, 79, 79

Tuesday May 26, 2015 #

8 AM

Running 1:10:05 intensity: (35 @1) + (1:09:30 @2) 11.45 km (6:07 / km) +111m 5:50 / km
ahr:133 max:148 shoes: R-NB 481 Gray/Orange 5

Monday May 25, 2015 #

1 PM

Running 10:34 intensity: (8:34 @1) + (2:00 @2) 1.4 km (7:33 / km) +25m 6:56 / km
shoes: R-NB 481 Gray/Orange 3

Running 7:00 intensity: (6:00 @1) + (1:00 @2) 1.13 km (6:13 / km) +7m 6:02 / km
shoes: R-NB 481 Gray/Orange 3

Running 15:24 intensity: (14:00 @1) + (1:24 @2) 2.2 km (7:00 / km) +5m 6:55 / km
shoes: R-NB 481 Gray/Orange 3

5 PM

Running 5:52 [1] 0.94 km (6:12 / km) +3m 6:07 / km
shoes: R-NB 481 Gray/Orange 3

Sunday May 24, 2015 #

9 AM

Running race 1:52:23 intensity: (8:51 @2) + (1:21:56 @3) + (21:36 @4) 21.14 km (5:19 / km) +586m 4:40 / km
ahr:155 max:167 shoes: O-Icebug - Blk Spirit II OLX 3

9th overall, 1st master @ Charlie Horse 1/2 mar. trail run (w/ a few forced water/mud/downed-tree crossings). Included horseshoe trail from Hay Creek to Plowville.

Legs sluggish, body ok - as HR was lower than I'd have expected - even noticed and tried to push to little avail. Only the last mile - w/legs deadening, and 7th-10th in a battle (incl. 1st woman in 10th) - had a decent HR.

Saturday May 23, 2015 #

10 AM

Running 54:00 intensity: (40:00 @1) + (14:00 @2) 7.78 km (6:57 / km) +94m 6:33 / km
shoes: R-NB 481 Gray/Orange 3

Friday May 22, 2015 #

10 AM

Running 45:34 intensity: (29:18 @1) + (16:16 @2) 6.55 km (6:57 / km) +99m 6:28 / km
ahr:116 max:143 shoes: R-NB 481 Gray/Orange 5

Thursday May 21, 2015 #

8 AM

Running 49:16 intensity: (20:57 @1) + (28:19 @2) 8.21 km (6:00 / km) +125m 5:35 / km
ahr:124 max:136 shoes: R-NB 481 Gray/Orange 5

Wednesday May 20, 2015 #

5 PM

Running warm up/down 13:47 intensity: (5:00 @1) + (8:47 @2) 2.2 km (6:16 / km) +41m 5:44 / km
shoes: R-NB 481 Gray/Orange 5

Running warm up/down 7:05 intensity: (2:48 @1) + (4:17 @2) 1.18 km (5:59 / km) +12m 5:41 / km
ahr:125 max:139 shoes: R-NB 481 Gray/Orange 5

Running intervals 36:05 intensity: (7:28 @1) + (13:20 @2) + (3:19 @3) + (8:56 @4) + (3:02 @5) 6.43 km (5:37 / km) +17m 5:33 / km
ahr:141 max:180 shoes: R-NB 481 Gray/Orange 5

4 x 200, 4 x 400, 4 x 200

40.8, 40.8, 40.3, 40.1

82.7, 79.4, 82.6, 77.1

39.2, 38.2, 37.2, 36.0

- on the last one, AJ finally pushed, way out ahead of me, and racing Dan to a 30.2 - faster than I've ever run a 200m... new household PR - not just annual-PR...

Tuesday May 19, 2015 #

10 AM

Running 41:41 intensity: (32:36 @1) + (9:05 @2) 6.41 km (6:30 / km) +131m 5:54 / km
ahr:119 max:132 shoes: R-NB 481 Gray/Orange 5

Monday May 18, 2015 #

10 AM

Running 11:49 [1] 1.58 km (7:30 / km) +46m 6:33 / km
ahr:104 max:123 shoes: R-NB 481 Gray/Orange 5

Running 46:18 intensity: (10:15 @1) + (36:03 @2) 7.62 km (6:05 / km) +44m 5:55 / km
ahr:129 max:146 shoes: R-NB 481 Gray/Orange 5

Sunday May 17, 2015 #

Event: DVOA Spackman Creek-Canceled
 
3 PM

Running 30:51 intensity: (17:38 @1) + (13:13 @2) 4.61 km (6:42 / km) +32m 6:28 / km
ahr:120 max:138 shoes: R-NB 481 Gray/Orange 5

Saturday May 16, 2015 #

Strength 14:00 [1]

1/25/14 set
8 AM

Running warm up/down 6:13 intensity: (2:46 @1) + (3:27 @2) 1.21 km (5:08 / km) +47m 4:18 / km
ahr:118 max:149 shoes: R-NB 481 Gray/Orange 5

Running race 18:31 intensity: (44 @2) + (28 @3) + (6:40 @4) + (10:39 @5) 5.0 km (3:42 / km) +74m 3:27 / km
ahr:167 max:179 shoes: R-NB 481 Gray/Orange 5

Berwyn Victory Run 5k, net downhill, but some uphill too so prob. close to flat equivalent.

Running warm up/down 26:42 intensity: (1 @1) + (21:55 @2) + (4:46 @3) 5.02 km (5:19 / km) +117m 4:46 / km
ahr:146 max:157 shoes: R-NB 481 Gray/Orange 5

Friday May 15, 2015 #

12 PM

Running 6:55 intensity: (2:43 @1) + (4:12 @2) 1.38 km (5:02 / km) +3m 4:59 / km
ahr:116 max:143 shoes: R-NB 481 Gray/Orange 5

To the track & back trying to figure out approx. when AJ might run...

Running 21:07 intensity: (15:01 @1) + (6:06 @2) 3.48 km (6:04 / km) +77m 5:28 / km
ahr:114 max:137 shoes: R-NB 481 Gray/Orange 5

First loop to and around the Valley Forge Relay's - an annual Jr. High track meet that dates way back. AJ was figuring out what to run in the medley - e.g. him vs. Trent (who's got a 20 sec. faster PR) in the mile vs. the 1200.
3 PM

Running 3:08 intensity: (1:51 @1) + (1:17 @2) 0.51 km (6:10 / km)
ahr:81 max:136 shoes: R-NB 481 Gray/Orange 5

Jogging a bit while watching AJ's track meet. He ran the 1200 in the distance medley in about 4:05.

Thursday May 14, 2015 #

1 PM

Orienteering 23:15 intensity: (11:47 @1) + (11:28 @2) 3.78 km (6:09 / km) +87m 5:31 / km
ahr:97 max:158 shoes: R-NB 481 Gray/Orange 5

To the park, and white stake+poling the final Spring OAKs event - full on White & Yellow courses.
4 PM

Orienteering 7:10 intensity: (1:37 @1) + (5:33 @2) 1.15 km (6:14 / km) +53m 5:04 / km
ahr:126 max:145 7c shoes: R-NB 481 Gray/Orange 5

Topping & flagging the controls for White/Yellow for the final OAKs

Orienteering 5:34 intensity: (1:40 @1) + (1:57 @2) + (1:42 @3) + (15 @4) 0.82 km (6:48 / km) +58m 5:01 / km
ahr:129 max:160 shoes: R-NB 481 Gray/Orange 5

Testing two different route choices with Nina

Wednesday May 13, 2015 #

Strength 14:00 [1]

1/25/14 set
1 PM

Running 53:07 intensity: (2:43 @0) + (13:01 @1) + (33:27 @2) + (3:23 @3) + (33 @4) 8.68 km (6:07 / km) +94m 5:48 / km
ahr:127 max:162 shoes: R-NB 481 Gray/Orange 5

Ingress Farming WFP w/intervals between areas

Tuesday May 12, 2015 #

11 AM

Running 1:03:43 intensity: (28:36 @1) + (35:07 @2) 8.67 km (7:21 / km) +324m 6:12 / km
ahr:124 max:145 shoes: R-NB 481 Gray/Orange 5

Misery, Joy & Ingress Farming

Monday May 11, 2015 #

4 PM

Running 44:16 intensity: (4:28 @0) + (19:47 @1) + (20:01 @2) 6.14 km (7:13 / km) +109m 6:37 / km
ahr:115 max:132 shoes: R-NB 481 Gray/Orange 5

With Angelica & Natasha

Sunday May 10, 2015 #

Event: DVOA Norristown Farm Park
 

Strength 14:00 [1]

1/25/14 set
11 AM

Running warm up/down 3:31 intensity: (1:50 @1) + (1:41 @2) 0.57 km (6:12 / km) +72m 3:48 / km
ahr:113 max:137 shoes: O-Icebug - Blk Spirit II OLX 3

Orienteering race 29:13 intensity: (33 @1) + (18 @2) + (4:12 @3) + (23:18 @4) + (52 @5) ** 5.73 km (5:06 / km) +98m 4:42 / km
ahr:163 max:177 14c shoes: O-Icebug - Blk Spirit II OLX 3

Solid race, on Orange & Norristown Farm Park. Orange was the hardest they had, so I was aiming to be clean & push to win every split even w/AJ & others on the course - was successful in that - and very hot at the finish...

Orienteering 24:07 [1] 3.33 km (7:14 / km) +119m 6:08 / km
shoes: R-NB 481 Gray/Orange 5

Reverse loop, looking for people, post run

Orange - Splits

Saturday May 9, 2015 #

6 PM

Running 21:33 intensity: (30 @0) + (6:37 @1) + (14:26 @2) 3.33 km (6:29 / km) +121m 5:29 / km
ahr:125 max:136 shoes: R-NB 481 Gray/Orange 5

Quick WFP loop

Friday May 8, 2015 #

Strength 14:00 [1]

1/25/14 set
12 PM

Running 33:33 intensity: (1:09 @0) + (5:41 @1) + (12:14 @2) + (3:29 @3) + (8:06 @4) + (2:54 @5) 6.79 km (4:56 / km) +31m 4:50 / km
ahr:142 max:180 shoes: R-NB 481 Gray/Orange 5

Longish intervals on the Chester Valley Trail - was pretty hot and had to host a party later, so ended up running a bit slower than intended. Using CVT marks at 1/4 miles w/longish rests

1/4: 97, 95
1/2: 3:05, 3:02
1: 5:59 (3:04 + 2:55)

Thursday May 7, 2015 #

10 AM

Running 55:16 intensity: (43 @0) + (16:39 @1) + (37:54 @2) 7.33 km (7:32 / km) +76m 7:10 / km
ahr:128 max:144 shoes: R-NB 481 Gray/Orange 5

AM loops in Wilson Farm Park
1 PM

Running 2:53 intensity: (5 @0) + (23 @1) + (2:25 @2) 0.5 km (5:45 / km)
ahr:137 max:146

Ran over to watch AJ run track. Was too late, meet started and hour early.
4 PM

Running 30:03 intensity: (16:46 @1) + (11:45 @2) + (51 @3) + (41 @4) 4.23 km (7:06 / km) +121m 6:13 / km
ahr:120 max:161 shoes: R-NB 481 Gray/Orange 5

Helping at 5th of 6 park OAKs

Wednesday May 6, 2015 #

Strength 14:00 [1]

1/25/14 set
6 PM

Running warm up/down 3:23 intensity: (1:08 @1) + (1:31 @2) + (44 @3) 0.47 km (7:11 / km) +12m 6:22 / km
ahr:111 max:154 shoes: R-NB 481 Gray/Orange 5

Running intervals 31:11 intensity: (3 @0) + (5:04 @1) + (12:31 @2) + (2:53 @3) + (9:48 @4) + (52 @5) 5.16 km (6:02 / km) +13m 5:58 / km
ahr:146 max:178 shoes: R-NB 481 Gray/Orange 5

Intervals w/Fast Tracks
38.7, 39.5, 37.6, 38.0, 36.8
36.6, 37.7, 36.9, 36.1, 36.1
(then alone - frequent runners were encouraged to do more than 10)
36.6, 37.4, ...41.2, 39.9
thought I did 15, maybe missing a split, or forgot to do one...

Tuesday May 5, 2015 #

8 AM

Running long 1:19:34 intensity: (38:37 @1) + (36:45 @2) + (2:12 @3) + (2:00 @4) 12.38 km (6:26 / km) +187m 5:59 / km
ahr:125 max:171 shoes: R-NB 481 Gray/Orange 5

Mostly w/Angelica & Natasha

Monday May 4, 2015 #

Strength 14:00 [1]

1/25/14 set
12 PM

Running 51:02 intensity: (29 @0) + (3:30 @1) + (43:59 @2) + (2:12 @3) + (52 @4) 7.54 km (6:46 / km) +322m 5:35 / km
ahr:134 max:166 shoes: R-NB 481 Gray/Orange 5

Misery & Joy

Sunday May 3, 2015 #

Strength 14:00 [1]

1/25/14 set
9 AM

Running warm up/down 6:03 intensity: (32 @0) + (59 @1) + (4:10 @2) + (22 @3) 1.0 km (6:02 / km) +17m 5:34 / km
ahr:132 max:150 shoes: O-Icebug - Blk Spirit II OLX 3

10 AM

Orienteering race 1:30:55 intensity: (4:39 @0) + (2:48 @1) + (5:56 @2) + (13:34 @3) + (1:03:58 @4) 10.84 km (8:23 / km) +623m 6:31 / km
ahr:146 max:168 18c shoes: O-Icebug - Blk Spirit II OLX 3


Blue day 2 - Splits

Saturday May 2, 2015 #

Event: West Point A-Meet
 
11 AM

Running warm up/down 13:02 intensity: (1:11 @1) + (11:51 @2) 2.28 km (5:44 / km) +32m 5:21 / km
ahr:118 max:146 shoes: O-Icebug - Blk Spirit II OLX 3

12 PM

Orienteering race 1:44:56 intensity: (24 @2) + (10:14 @3) + (1:33:51 @4) + (27 @5) 12.47 km (8:25 / km) +409m 7:14 / km
ahr:160 max:177 24c shoes: O-Icebug - Blk Spirit II OLX 3


Blue Day 1 - Splits

Friday May 1, 2015 #

11 AM

Running 12:05 [2] 2.39 km (5:03 / km) +7m 4:58 / km
shoes: R-NB 481 Gray/Orange 5

Running 20:00 [2] 3.1 km (6:27 / km) +30m 6:09 / km
shoes: R-NB 481 Gray/Orange 5

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