Training Archive: WyattIn the 7 days ending 2007-05-20:
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| M | T | W | H | F | S | S | |||||||||
Sunday May 20 | |||||||||||||||||||||||||||||||||
| Orienteering race 1:32:30 [4] 13 km (7:07 / km) +400m 6:10 / km | ||||||||||||||||||||||||||||||||
| shoes: O-VJ-Grey-Spikes | |||||||||||||||||||||||||||||||||
| Solid run for 2nd at Billygoat '07 - best ever place by far. Nav. was reasonably solid - worst err. was a 1-2 minute stuck-in-green leg. Swapped lead with Nik Duca several times, but mostly that was due to a few 1 minute errors of his. He was running just a bit faster. | |||||||||||||||||||||||||||||||||
| Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi) +60m 9:25 / mi | ||||||||||||||||||||||||||||||||
| shoes: O-VJ-Grey-Spikes | |||||||||||||||||||||||||||||||||
| Reasonably good warmup, good warmdown. | |||||||||||||||||||||||||||||||||
Billygoat XXIX - Splits | |||||||||||||||||||||||||||||||||
Saturday May 19 | |||||||||||||||||||||||||||||||||
| Event: Billygoat | |||||||||||||||||||||||||||||||||
| Orienteering race 33:00 [4] 5 km (6:36 / km) +100m 6:00 / km | ||||||||||||||||||||||||||||||||
| shoes: O-VJ-Grey-Spikes | |||||||||||||||||||||||||||||||||
| 2 Sprints at the BG. Really could not find high gear for any sustained period, plus lost 1 min, then 1.5 minutes in the Sprints. Poor form - somewhat expected for a Sprint, and given that I'm focussed on the BG this weekend. But still worse than hoped for. | |||||||||||||||||||||||||||||||||
| Running warm up/down 12:00 [2] 1.0 mi (12:00 / mi) | ||||||||||||||||||||||||||||||||
| shoes: O-VJ-Grey-Spikes | |||||||||||||||||||||||||||||||||
| Warmup mostly, some in between sprints, no cool down. It was rainy and the kids/Angelica were ready to go. R-achilles 'bruise' was esp. sore on the warmup, and a bit after the BG, but no harm done, so I'm hoping it's not structurally risky. | |||||||||||||||||||||||||||||||||
Friday May 18 | |||||||||||||||||||||||||||||||||
| Running 30:00 [2] 3.0 mi (10:00 / mi) | ||||||||||||||||||||||||||||||||
| shoes: R-NB Grey Shoes | |||||||||||||||||||||||||||||||||
Thursday May 17 | |||||||||||||||||||||||||||||||||
| Running 30:00 [2] 3.0 mi (10:00 / mi) | ||||||||||||||||||||||||||||||||
| shoes: R-NB Grey Shoes | |||||||||||||||||||||||||||||||||
Wednesday May 16 | |||||||||||||||||||||||||||||||||
| Running long (Trails) 1:30:00 [2] 14.5 mi (6:12 / mi) +150m 6:01 / mi | ||||||||||||||||||||||||||||||||
| ahr:130 shoes: R-NB Grey Shoes | |||||||||||||||||||||||||||||||||
| Schuykill river trail near Pheonixville, both sides, plus a few loops up through Rivercrest incl. finding a new trail. I should make a trail maps of that for a sprint or fun run. | |||||||||||||||||||||||||||||||||
| C • time? 5 | |||||||||||||||||||||||||||||||||
Tuesday May 15 | |||||||||||||||||||||||||||||||||
| Running 19:33 [2] 3.4 km (5:45 / km) +20m 5:35 / km | ||||||||||||||||||||||||||||||||
| ahr:128 max:140 shoes: R-NB Grey Shoes | |||||||||||||||||||||||||||||||||
| Ran a bit around the Oaks section of the Schuykill River Trail (where it doesn't quite go through yet.) Annoying how close that is to connected, yet isn't quite.
Was waiting for 422 traffic to lull, but it was still bad. Should've run more. Planning intervals this evening. | |||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||
| 1-year (AP-logged) training volume of a few people I watch:
6. Hillary Saeger 676 18. Marc Lauenstein 526 <--- 10 hours per week ---> 27. Boris Granovskiy 459 30. Sandra Zürcher 446 41. Ekaterina Orekhova 398 43. Thomas Carr 398 <--- 1 hour per day ---> 62. Tom Overbaugh 362 78. Vadim Masalkov 335 113. Clem McGrath 291 121. Wyatt Riley 281.34 122. Eric Bone 281.1 | |||||||||||||||||||||||||||||||||
| Note | ||||||||||||||||||||||||||||||||
My current training plan is a 3-week cycle, 6/8/10 hour weeks (modified slightly from the 12/27/06 plan in include more intervals with others.) (Currently in an 6 hour week.) Looking like:
Numbers are minutes unless otherwise stated. | |||||||||||||||||||||||||||||||||
| Running intervals 20:09 [4] 5.4 km (3:44 / km) | ||||||||||||||||||||||||||||||||
| ahr:175 max:181 shoes: R-NB Grey Shoes | |||||||||||||||||||||||||||||||||
| w/Valley Forge Striders (Conestoga HS track, 6pm Tuesdays)
1200: 4:40 600: 2:09 1200: 4:27 600: 2:12 1200: 4:28 600: 2:13 200 m jogging rests. (Only about 8 people showed up, and there were several different people doing different things, so I ran with Bill, but then ahead of him. Then Susan decided to draft off me for the middle few intervals, which helped me keep going fast - she could run several 90 second laps....) Also met another Bill, Susan's husband, and a Chris, who ran a 4:55 mile as a warmup for some 400's (not with VFS). Plus two others at VFS who I've already forgotten the names of, one of whom I even was introduced to before at least once. Hopefully writing these will help me remember the one's I haven't forgotten in the last 4 hours. | |||||||||||||||||||||||||||||||||
| Running warm up/down 32:00 [2] 5.6 km (5:43 / km) | ||||||||||||||||||||||||||||||||
| ahr:140 shoes: R-NB Grey Shoes | |||||||||||||||||||||||||||||||||
Monday May 14 | |||||||||||||||||||||||||||||||||
| Running 29:56 [2] 4.3 km (6:58 / km) +50m 6:35 / km | ||||||||||||||||||||||||||||||||
| shoes: R-NB Grey Shoes | |||||||||||||||||||||||||||||||||
| With Angelica around the neighborhood. Rather slow as she felt bad and started walking after about 10 minutes (no coffee filters this AM.. ) Oh well.
Good news is that the sore R-achilles I got during the Red course yesterday seems, even more clearly, to just be a bruise - didn't affect the run much. | |||||||||||||||||||||||||||||||||