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Training Log Archive: Wyatt

In the 7 days ending Dec 3, 2006:

activity	#	time	miles		km		+m
Running	5	2:55:58	16.81	(10:28)	27.06	(6:30)	96
Orienteering	2	2:38:42	12.81	(12:23)	20.61	(7:42)	441
Walking	1	7:30	0.37	(20:07)	0.6	(12:30)
Total	7	5:42:10	29.99	(11:24)	48.27	(7:05)	537

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Sunday Dec 3, 2006 #

Orienteering race 59:42 [4] 7.7 km (7:45 / km) +280m 6:34 / km
shoes: O-Black/Green VJ Spikes

VF Mt. Misery Red. Good race result - 1 minute ahead of Speedy, and 3 seconds behind (darn) j-man. Had ~3 minutes of mistakes too, so either I'm getting fit again, or the competition's slowing down. Nice to be in the middle of the lead DVOA pack again. If I can keep a little momentum on my fitness recovery, perhaps by actually doing some of the 2x/day runs I've been planning, I may be able to pull ahead of the DVOA pack for '07. That would help my WOC chances quite a bit too.

Race Prep: Drank more vodka last night than I have in >5 yrs (~300ml over 3 hours) and ate a ton. Had an egg, sausage and oatmeal breakfast at 9:30am, GU just before starting at 1pm with on only a short warmup. Walked 90 minutes with the kids on White before starting, dressed warmly in the ~40 degree, sunny weather

GPS distance was ~10km

C • Fitness... 5

Orienteering warm up/down (Short warmup) 2:00 [2] 0.15 mi (13:21 / mi)

Orienteering (Control Pickup + Search &) 30:00 [2] 3.1 km (9:41 / km) +61m 8:49 / km
ahr:130 max:146

Only ~3 minutes into the search & rescue run we got a call that the 2 lost folks were in (thanks, cell phones). With 1pm last starts, 3 hour time limit and 4:30pm darkness, it seems like we aren't allowing much time for searches, if needed. And it will be in the 20's tonight on Mt. Misery (were anyone injured & immobile there until morning...)

- Wyatt

Red - Splits

Saturday Dec 2, 2006 #

Orienteering 1:07:00 [2] 9.57 km (7:00 / km) +100m 6:39 / km
shoes: O-Mixed purple & black

Random-second O' around VF-Mt. Joy East-half. (Mark 60 circles on the map, numbered 00, to 59. When you get to a control, take a split, look at the seconds of the split (or cumulative, your choice), then run to that control #...

Friday Dec 1, 2006 #

Running warm up/down (Paved, Grass, Trails) 30:00 [2] 3.0 mi (10:00 / mi)
ahr:130 shoes: R-Reebok Light Blue

Running tempo 3:57 [4] 1.0 km (3:57 / km)
ahr:168 max:179 shoes: R-Reebok Light Blue

Practicing to do intervals again someday. We'll see how my hamstring feels.

Thursday Nov 30, 2006 #

Running 43:41 [2] 6.11 km (7:09 / km)
ahr:133 max:170 shoes: R-Reebok Light Blue

Wednesday Nov 29, 2006 #

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: R-Reebok Light Blue

Running 22:35 [2] 3.22 km (7:01 / km)
shoes: R-Reebok Light Blue

Tuesday Nov 28, 2006 #

Walking 7:30 [1] 0.6 km (12:30 / km)
shoes: R-Reebok Light Blue

After limping to the mailbox last night with that really sore front-low-shin (foot flexor?), I was quite happy to wake up feeling 90% better. I tried a walk around the block and I had to go pretty slow to keep it from getting sore, but that seems much better than last night. And the swelling/bump is down a bit too.

I think I must have tweaked/whacked it during the Sunday run.

Did some DT work (as much as I can in the small spot - maybe dime size - that hurts) last night, as well as 600mg IB, and a few icing's.

Icing now and took 200mg IB (plus DT) after the walk.

Running (Paved) 5:30 [2] 0.6 km (9:10 / km) +6m 8:44 / km
shoes: R-Reebok Light Blue

Tried a jog in the evening. Ankle/shin no worse than the morning.

Monday Nov 27, 2006 #

Running (Grass, paved) 29:15 [2] 4.9 km (5:58 / km) +45m 5:42 / km
shoes: R-Reebok Light Blue

11AM, After dropping the car off. Route

Running 31:00 [2] 4.9 km (6:20 / km) +45m 6:03 / km
shoes: R-Reebok Light Blue

4 PM return route to get car. This time, the lower end of my left shin/upper-ankle muscle (responsible for slowing the foot on heel-strike), which was mildly sore on a few steps in the morning run, got sore in about a minute, caused me to stop and stretch/massage it after 2 & 7 minutes, and generally was really sore, not warming up inthe 30 minute run. Damn. Ouch too. Pavement was a lot worse than grass, downhill worse than up, and landing on my heel a lot worse than landing on my toe. Left foot flexor

Score-O - Splits

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