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Training Log Archive: Wyatt

In the 7 days ending Sep 23, 2006:

activity	#	time	miles		km		+m
Running	6	1:29:35	7.56	(11:51)	12.17	(7:22)	50
Orienteering	2	1:08:55	4.69	(14:41)	7.55	(9:08)	55
Strength	1	10:00
Total	7	2:48:30	12.25		19.72		105

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Saturday Sep 23, 2006 #

Event: CNYO A meet

Orienteering race 14:40 [3] 2.1 km (6:59 / km)
shoes: O-Black/Green VJ Spikes

Sprint O' in the morning, jogged the Orange-Green level Sprint, winning time was ~13:30, Clem accidentally ran it in 12 something (had intended to do the longer course.)

Orienteering 27:30 [3] 2.6 km (10:35 / km)
shoes: O' Black/Orange VJ Twisters

On-off (mostly on) jog of the same course Angelica ran in the morning in ~20 minutes. I went extra slow - notably slower than my morning pace/effort.

Sprint - Old Eyes - Splits

Friday Sep 22, 2006 #

Running 10:12 [2] 1.3 km (7:51 / km)
ahr:128 max:145

Short loop on Mt. Joy 2 min on/off

Thursday Sep 21, 2006 #

Running 9:03 [2] 1.25 km (7:14 / km)
ahr:136 max:151 shoes: R-Reebok Light Blue

Non-stop

Running (Grass, paved) 20:57 [2] 2.97 km (7:03 / km) +40m 6:37 / km
ahr:140 max:157 shoes: O-Black/Green VJ Spikes

O'Loop near home, 85% run, 15% walk

Wednesday Sep 20, 2006 #

Running 5:00 [1] 0.7 km (7:09 / km)
shoes: R-Reebok Light Blue

5x1 minute w/1-2 minute walks around the Phoenixville Y. They've got a decent sized property there.

Strength 10:00 [1]
shoes: R-Reebok Light Blue

A bunch of upper body stuff, some hip/ankle, quads, and light hamstring roll-off ball. Some of the worst burn I've had in the last few weeks has been in the hours & day after strength training, hence the slacking off on that aspect of my training.

I've also slacked off on the stretching, based on the premise that (a) I'm super limber & that doesn't help, and (b) there is little correlation (in my experience), or perhaps even negative correlation between running prowess & flexibility.

I"ve also slacked of the the DT work, and that's just lazy. I think I should do more of that, and possibly stretch as well as I'm not sure whether that helps or not and it may help...

Running 3:40 [2] 0.5 km (7:20 / km)
shoes: R-Reebok Light Blue

Walked before and did a short jog, then did this 0.5km non-stop. Oooh. Exciting.

C • Is your pineapple for rent? 4

Tuesday Sep 19, 2006 #

Running (Grass & Paved) 19:00 [2] 2.5 km (7:36 / km)
ahr:145 max:155 shoes: R-Reebok Light Blue

AM: 9x(2 min run, 1 min walk)... On the normal local O' loop.

Running (Paved) 9:15 [2] 1.01 km (9:10 / km) +10m 8:44 / km
ahr:133 max:144 shoes: R-Reebok Light Blue

9PM: Walk, then a full km non-stop. Super slow. Leg burning the next day, but hey, when doesn't it burn? At least it's not getting much worse.

Monday Sep 18, 2006 #

Running 5:53 [1] 0.9 km (6:32 / km)
shoes: R-Reebok Light Blue

Running 3:32 [2] 0.58 km (6:06 / km)
ahr:124 max:147 shoes: R-Reebok Light Blue

within 20 minutes of walking. Not logging the walking any more

Sunday Sep 17, 2006 #

Event: 2006 Sprint Series Finals

Orienteering 13:23 [4] **** 1.67 km (8:01 / km) +30m 7:21 / km
ahr:170 max:184 shoes: O-Black/Green VJ Spikes

Severe migraine & GI clearing in the morning, but recovered just in time to walk/jog (50% duty cycle, 1 min. on, 1 min. off) Clem's fine Sprint Series Final Round course.

Jogging portion. Didn't feel that hard, but HR suggests this was a 4. Probably I'm out of shape :) Or the HR was inflatted due to the morning's issues.

No significant technical mistakes - the walking portions helped with that & I needed to plan ahead during those to avoid getting behind in my nav. while jogging.

Orienteering 13:22 [2] 1.18 km (11:20 / km) +25m 10:15 / km
ahr:160 shoes: O-Black/Green VJ Spikes

Walking portion, 50% duty cycle didn't allow HR to drop much... It did drop to ~140 on two of the walks (probably downhill)

Running (Paved) 3:03 [1] 0.46 km (6:38 / km)
max:155 shoes: R-Reebok Light Blue

3x1 min with ~3min walking, in evening at home

Sprint FINAL - short - Splits

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