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Training Log Archive: Wyatt

In the 7 days ending Jul 4, 2005:

activity	#	time	miles		km		+m
Running	5	4:51:21	28.9	(10:05)	46.51	(6:16)	690
Orienteering	2	2:55:51	15.34	(11:28)	24.69	(7:07)	290	59 /	67c	88%
Strength	1	5:00
Total	7	7:52:12	44.24		71.2		980	59 /	67c	88%

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Monday Jul 4, 2005 #

Running (Trails) 54:00 [3] 6.0 mi (9:00 / mi) +100m 8:33 / mi
shoes: R-Reebok White/Gray/Red

Loop in VF Mt. Joy with Vadim. He runs faster than I do on easy days, so I dragged behind at faster than I like to run. Maybe that's good for me. I don't know.

Running tempo (Strides) 1:00 [5] 0.2 mi (5:00 / mi)
shoes: R-Reebok White/Gray/Red

4x~15 second strides in the 2nd half of the run. L-hamstring a little tweaked after the last one. Vadim could fairly easily stay ahead of me on these when we started together... Although he won the 2 finish splits (that he did) at the Independence day O' pretty handily. Perhaps being just behind Vadim on a Sprint not too bad...

Sunday Jul 3, 2005 #

Event: Indenpendence O' Day - Sprints

Orienteering race (3 Sprint O's) 55:51 [4] *** 8.6 km (6:30 / km) +265m 5:38 / km
spiked:31/38c shoes: O' Black/Orange VJ Twisters

2 real O' Sprints, one reverse chase on a course I set.
Had ~ 1 minute of errors in each race.
1st was a 1 minute bogey due to no pace counting, followed by a good run staying just ahead of Wil Smith almost the whole rest of the way.
2nd was just sloppy - lots of small issues added up.
3rd, reverse chase - I had never tried to find the trail to 2 coming from 3 and didn't remember the relativity adjustment for that area. Should've just followed...

Orienteering warm up/down 1:00:00 [2] *** 5.0 mi (12:00 / mi)
spiked:15/16c shoes: R-Reebok White/Gray/Red

Not much warmup before the sprint race. Did set controls for the Willows Sprint and pick as most of the time.

SPRINT/Stage 1 - Splits

SPRINT/Stage 2 - Splits

Saturday Jul 2, 2005 #

Orienteering (Course Setting) 1:00:00 [2] ** 5.0 mi (12:00 / mi) +25m 11:49 / mi
spiked:13/13c shoes: O-Mixed purple & black

Putting in stakes for tomorrows sprint. How'd this go from 'let's meet to re-run my old Apt. Complex sprint' to staked e-punches? Warm, but not humid for a change. Very nice in the evening.

Friday Jul 1, 2005 #

Running long (Grass, Trails, Paved) 1:25:00 [2] * 7.73 mi (11:00 / mi) +200m 10:11 / mi
shoes: R-Reebok White/Gray/Red

Long slow across VF park to the VF post office to mail a letter, and back. It was getting dark, but I could've run 10-20 more minutes. But I was getting lazy. Even evening runs are warm & humid. Family comes back in 4 days :)

Thursday Jun 30, 2005 #

Running warm up/down 45:00 [2] 4.0 mi (11:15 / mi)
shoes: R-Reebok White/Gray/Red

Blew off long-slow run because I didn't get started until near dark. VF Fatlands trails. Hip/ankle work after.

Strength (Hip & Ankle) 5:00 [1]

Wednesday Jun 29, 2005 #

Running 25:00 [2] 3.0 mi (8:20 / mi)
shoes: R-Reebok White/Gray/Red

Tuesday Jun 28, 2005 #

Running warm up/down (Grass, paved) 1:01:50 [2] 6.18 mi (10:00 / mi) +50m 9:46 / mi
shoes: R-Reebok White/Gray/Red

Running hills (Hill Intervals) 19:31 [4] 2.88 km (6:47 / km) +340m 4:16 / km
shoes: R-Reebok White/Gray/Red

VF Cannon Sign-Mt. Joy Top Intervals. Wasn't really feeling ready for this after a tough weekend and it was a warm day.
2:06+2:23 = 4:29 (intentional 'warmup' at 3-hr race pace)
1:48+2:08 = 3:56 (pushed at 75 minute race pace)
1:42+2:01 = 3:43 (pushed at 'sprint' race pace)
1:31+1:51 = 3:22 (tried to set PR, missed barely, much better than I thought I could do given how crappy I felt at the start)
1:50+2:11 = 4:01 ('cooldown' interval - still hot after the 4th one...)

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