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Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running30 21:26:55 120.04(10:43) 193.18(6:40) 20265c
  Orienteering3 2:40:26 13.38(12:00) 21.52(7:27) 5046c
  XC Ski2 2:02:09 9.48(12:53) 15.26(8:00) 206
  Strength5 1:23:00
  Total34 27:32:30 142.9 229.97 273711c
  [1-5]34 27:31:03
averages - weight:69kg

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Sunday Jan 31, 2016 #

2 PM

Running 54:11 intensity: (15 @0) + (1:31 @1) + (50:55 @2) + (1:30 @3) 9.33 km (5:48 / km) +116m 5:28 / km
ahr:138 max:155 shoes: R-NB 481 Gray/Orange 6

Saturday Jan 30, 2016 #

Running 47:00 [2] 6.3 km (7:28 / km) +50m 7:11 / km
shoes: O-Inov8 From Jenny

~75% of this was ~1ft deep semi-compact snow running (sinking 2-6 inches) next to oriana who was running the road (and generally ahead of us). With AJ, who kept up, but was exhausted... Good strength-running training.

Last 25% of total time was alone - exhausted kids rode home in van.
C • Well played 1

Friday Jan 29, 2016 #

Note

To PA

Running 45:00 [3] 7.11 km (6:20 / km)

Thursday Jan 28, 2016 #

Running 42:00 [2] 6.4 km (6:34 / km)
shoes: R-NB 481 Gray/Orange 6

Wednesday Jan 27, 2016 #

Running 42:00 [2] 6.5 km (6:28 / km)
shoes: R-NB 481 Gray/Orange 6

Tuesday Jan 26, 2016 #

Strength 15:00 [1]

Long set, right after I ran. Also came back in the afternoon for some DT with a stick on R-quad & IT
C • Run Your Own Adventure 2

Running 23:20 [2] 3.3 km (7:04 / km) +10m 6:58 / km
shoes: R-NB 481 Gray/Orange 6

Easy run, trying to let the R-leg settle down... (IT from knee to lower back, hip flexor, and the calf a bit, all tweaky)

Monday Jan 25, 2016 #

Strength 15:00 [1]

Did in the evening after R-IT become increasingly annoying.

Running 29:30 [2] 4.2 km (7:01 / km)
shoes: R-NB 481 Gray/Orange 6

per G Fit

Sunday Jan 24, 2016 #

Event: Chilly Cheeks (11k, hills, often snow...)
 

Running 55:41 [2] 7.7 km (7:14 / km) +300m 6:03 / km
shoes: R-NB 481 Gray/Orange 6

Los Altos hills to Duveneck, 2nd run of the day

Running 21:31 [2] 3.5 km (6:09 / km) +1m 6:08 / km
shoes: R-NB 481 Gray/Orange 6

At the hotel, really early, when I thought I might fly home today...

Saturday Jan 23, 2016 #

Strength 15:00 [1]

long set

Running 1:10:00 [2] 10.6 km (6:36 / km) +200m 6:02 / km
shoes: R-NB 481 Gray/Orange 6

Stuck in California, because it snowed a little at home....

Tracked with Google Fit, active mode so it ran the GPS continuously for an accurate track. I'm not sure if they have an export or share-link button yet for the saved route.

Friday Jan 22, 2016 #

Note

Not to PA after all - it snowed...

Running 31:44 [3] 4.6 km (6:54 / km) +5m 6:52 / km
shoes: R-NB 481 Gray/Orange 6

Before Android Bootcamp, Ingress running

Thursday Jan 21, 2016 #

Running 1:02:00 [2] 8.5 km (7:18 / km) +100m 6:53 / km
shoes: R-NB 481 Gray/Orange 6

Crittenden fielding - was enroute to 3 layers, then got 'help', so stuck at 2. Did the hill several times.

Wednesday Jan 20, 2016 #

11 AM

Running 47:51 intensity: (15:06 @1) + (25:28 @2) + (4:06 @3) + (3:11 @4) 6.68 km (7:10 / km) +15m 7:05 / km
ahr:131 max:164 shoes: R-NB 481 Gray/Orange 6

Tuesday Jan 19, 2016 #

10 AM

Running 42:38 intensity: (2:22 @1) + (39:38 @2) + (38 @3) 6.93 km (6:09 / km) +39m 5:59 / km
ahr:114 max:152 shoes: R-NB 481 Gray/Orange 6

Monday Jan 18, 2016 #

Note

To CA
11 AM

Running 34:15 [2] 4.56 km (7:31 / km) +144m 6:29 / km
shoes: R-NB 481 Gray/Orange 6

Sunday Jan 17, 2016 #

Note

To PA
C • Good work 1
10 AM

Running warm up/down 3:30 [2] 0.5 km (6:56 / km) +16m 5:59 / km
ahr:134 max:139 shoes: R-NB 481 Gray/Orange 6

Orienteering race 1:20:45 intensity: (2:50 @2) + (12:24 @3) + (1:04:38 @4) + (53 @5) 11.59 km (6:58 / km) +259m 6:16 / km
ahr:162 max:178 shoes: O-Icebug - Grn Spirit 3 - 11

Blue, Day 2 GA Nav Cup - Knew Zhyk's time before I started, and that he'd felt the course was physical, and that his Achilles was sore - so I thought - there's a room, just barely, if I have a great run. So I pushed hard, had limited mistakes (1 near the end gave me a scare!) and won an M21 a-meet Blue ! How many more of those in the tank? (Depends how far I travel... ;)

Blue - Splits

Saturday Jan 16, 2016 #

Event: Georgia Navigator Cup 2016
 
11 AM

Orienteering race 1:02:15 intensity: (7:39 @3) + (54:36 @4) 7.72 km (8:04 / km) +150m 7:21 / km
shoes: O-Icebug - Grn Spirit 3 - 11


Red - Splits

Friday Jan 15, 2016 #

Note

To GA
1 PM

Running 25:19 intensity: (1:36 @1) + (23:34 @2) + (9 @3) 3.92 km (6:27 / km) +36m 6:10 / km
ahr:134 max:150 shoes: R-NB 481 Gray/Orange 6

Thursday Jan 14, 2016 #

4 PM

Running 27:42 intensity: (13:49 @1) + (13:53 @2) 3.5 km (7:55 / km) +23m 7:40 / km
ahr:123 max:139 shoes: R-NB 481 Gray/Orange 6

Wednesday Jan 13, 2016 #

9 AM

Running 8:05 intensity: (16 @0) + (2:34 @1) + (5:15 @2) 1.25 km (6:27 / km) +16m 6:05 / km
ahr:126 max:134 shoes: R-NB 481 Gray/Orange 6

warmup to track

Running 18:42 intensity: (7 @0) + (40 @1) + (9:07 @2) + (2:02 @3) + (5:23 @4) + (1:23 @5) 3.44 km (5:26 / km) +6m 5:23 / km
ahr:150 max:180 shoes: R-NB 481 Gray/Orange 6

Intervals @ track, by self as had an evening conflict (meet the author, Dan Mayland - an orienteer that writes Clancy-good books IMO)
Setting some APRs (since it's so early :), but by self meant slowish, and maybe some other reason (long run day before?)
400 @ 96
800 @ 2:56 (reasonable, others pretty wimpy...)
400 @ 91
200 @ 42

Tuesday Jan 12, 2016 #

7 AM

Running 2:22:18 intensity: (49 @0) + (10:05 @1) + (2:00:28 @2) + (10:36 @3) + (20 @4) 19.07 km (7:28 / km) +414m 6:44 / km
ahr:136 max:161 shoes: R-NB 481 Gray/Orange 6

Hills, Ingress 150k @ FF. Nexus 5x battery life way better than my (2 yr old admittedly) Note 3. Note 3 has prob. 1 hr. of Ingress to die. Nexus 5x seeming could do ~3+ hours.

Monday Jan 11, 2016 #

Note
weight:69kg

10 AM

Running 58:40 intensity: (8:14 @1) + (49:19 @2) + (1:07 @3) 8.94 km (6:34 / km) +143m 6:05 / km
ahr:132 max:152 shoes: R-NB 481 Gray/Orange 6

Sunday Jan 10, 2016 #

Strength 8:00 [1]

Much of the long set
2 PM

Orienteering 17:26 intensity: (4:31 @1) + (10:25 @2) + (2:30 @3) 2.22 km (7:51 / km) +95m 6:28 / km
ahr:118 max:152 6c shoes: O-Icebug - Blk Spirit II OLX 3

O training at Ridley w/AJ. So warm.

Running 17:38 intensity: (12:47 @2) + (2:09 @3) + (2:42 @4) 2.41 km (7:20 / km) +73m 6:22 / km
ahr:137 max:177 5c shoes: O-Icebug - Blk Spirit II OLX 3

O training at Ridley w/AJ. So warm.

Saturday Jan 9, 2016 #

2 PM

Running 35:00 [3] 5.3 km (6:36 / km) +70m 6:12 / km
shoes: R-NB 481 Gray/Orange 6

Friday Jan 8, 2016 #

Note

To PA
10 PM

Running 29:22 intensity: (6:50 @1) + (22:11 @2) + (21 @3) 4.97 km (5:54 / km) +5m 5:52 / km
ahr:128 max:150 shoes: R-NB 481 Gray/Orange 6

Thursday Jan 7, 2016 #

10 PM

Running 54:35 intensity: (30:33 @2) + (12:33 @3) + (11:29 @4) 10.45 km (5:14 / km) +55m 5:05 / km
ahr:131 max:167 shoes: R-NB 481 Gray/Orange 6

Wednesday Jan 6, 2016 #

10 AM

Running 1:17:50 [2] 13.47 km (5:47 / km) +5m 5:46 / km
ahr:142 max:184 shoes: R-NB 481 Gray/Orange 6

Tuesday Jan 5, 2016 #

Strength 30:00 [1]

Tried a bootcamp at the office - total time 1 hour, ~30 min. of which was work. Vs. the crowd, I was esp. bad at planks, and plank-pose exercises.
11 AM

Running 20:39 [2] 3.32 km (6:13 / km) +51m 5:47 / km
shoes: R-NB 481 Gray/Orange 6

Monday Jan 4, 2016 #

11 AM

Running 33:19 [2] 4.78 km (6:58 / km) +7m 6:55 / km
shoes: R-NB 481 Gray/Orange 6

Sunday Jan 3, 2016 #

Note

To CA

Running 25:00 [2] 3.5 km (7:09 / km) +20m 6:57 / km
shoes: R-NB 481 Gray/Orange 6

MId-day ingress loops around WFP

Saturday Jan 2, 2016 #

11 AM

XC Ski race 1:01:08 [3] 8.9 km (6:52 / km) +74m 6:36 / km

A come & try it @ VH. I think I won this? Just 6 minutes ahead of AJ... He was just as fast as me - when upright :)
11 PM

Running 25:20 [2] 3.65 km (6:56 / km) +28m 6:41 / km
shoes: R-NB 481 Gray/Orange 6

Box-checker. Almost forgot and lost the streak...

Friday Jan 1, 2016 #

2 PM

XC Ski 1:01:01 [2] 6.36 km (9:36 / km) +133m 8:41 / km

A loop to the bottom parts of Porter Mtn., much with Bernie - who's just as fit/fast as I am on XC skis...

Running 35:15 [2] 4.5 km (7:50 / km) +80m 7:12 / km
shoes: O-Icebug - Blk Spirit II OLX 3

In the snow at Van Hovenburg

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