Training Archive: WyattIn the 7 days ending 2004-11-14:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Nov 14 | ||
| Running (Dirt road, forest) 13:00 [3]1.44 mi (9:02 / mi) +30m 5:16 / km | |
| Warmup and in-between races | ||
| Orienteering (Race) 1:17:30 [4]9.7 km (7:59 / km) | |
| Clean run, but not quite as fast as I should have been moving. | ||
| Orienteering (Race - Relay Anchor) 23:15 [4]3.6 km (6:28 / km) +135m 5:26 / km | |
| This was proper hard running race pace, as I knew I needed to catch up 1:42 & pass and beat Peggy D. by 5 minutes to take the Mid-Atlantic Champs for DVOA - which I did! One moderate fall did some hand and arm damage, but nothing major - just a normal risk for pushing hard! Great forest... | ||
Blue - Splits | ||
Relay leg 3 - Splits | ||
Blue - Splits | ||
Saturday Nov 13 | ||
| Running (Grass/Paved) 1:00:00 [2]6.67 mi (8:59 / mi) | |
| 2+, harder by the end to keep warm. Overnight flight on Thu. night didn't get me training well yesterday. | ||
| Strength (Situps & Hip squats) 5:00 [1] | |
Thursday Nov 11 | ||
| Orienteering (Race) 1:27:29 [4]5.5 km (15:54 / km) +430m 11:26 / km | |
| BAOC Champs Blue Pre-run. A little dark at start (slightly pre-dawn) was _part_ of cause of 13 minutes of errors - see split/comments (on 11/14 date) for more info.
Insoles were major issues too. L-calf a little tweaked in PM. | ||
| Running (Warmup) 13:00 [3]1.5 mi (8:39 / mi) +30m 5:04 / km | |
| ~45-50 light rain, wind at times, but warmed up well anyway in just a long-sleeve O'top/pant/gaiters. | ||
| Strength (Hip squats) 4:00 [1] | |
| My strength training has been pretty weak for a while... | ||
Wednesday Nov 10 | ||
| Running (Treadmill) 35:00 [2]3.83 mi (9:08 / mi) +8m 5:38 / km | |
Tuesday Nov 9 | ||
| Running (Warm/Intra/Cool) 29:00 [2] | |
| Running (Track 6x1/2 mile) 18:06 [4]3.0 mi (6:02 / mi) | |
| 6x1/2 mile w/ 1/8 mile jogging (~90sec) rest btwn
1:32+1:31= 3:03 44+45+45+44= 2:58 45+46+46+45 = 3:02 45+47+47+44 = 3:03 44+47+47+45 = 3:03 44+46+45+42 = 2:57 alone (baoct didn't show up - 2days after long O'...) | ||
Monday Nov 8 | ||
| Running (Trails, Grass) 35:00 [2]3.0 mi (11:40 / mi) +25m 7:04 / km | |