Training Archive: WyattIn the 7 days ending 2007-05-27:
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| M | T | W | H | F | S | S | ||||||||
Sunday May 27 | ||
| Orienteering race 1:51:43 [4]11.95 km (9:21 / km) +500m 7:44 / km | |
| shoes: O-VJ Integrator Cleats | ||
| Hung on for a long, fairly clean run in warm conditions at Water Gap. Won Blue by 4 minutes over some Latvian guy, and 20 minutes over Vadim & Clem, although they were both tired from a Night O' training the previous night. My DVOA rankings goal is looking good at this ponit, but I've still got work to do to maintain that vs. Clem & Vadim esp., and to work toward a solid US Champs weekend too.
Physically, it was quite warm for me, and with two Excedrin at the finish, and 1 each at about 4 and 6 hours later, I had a moderate headache as I tried to sleep. The running went okay with the first sign of 'out-of-gas' at about 1:45 into the race. One GU before start, and one at ~30-45 minutes, plus lots of water at each of 5 (thanks!) water stops. | ||
| Running warm up/down 20:00 [2]2.0 mi (10:00 / mi) +50m 5:46 / km | |
| shoes: O-VJ Integrator Cleats | ||
Blue - Splits | ||
Saturday May 26 | ||
| Running race (Paved trail, no traffic) 19:10 [4]5 km (3:50 / km) +20m 3:45 / km vdot: 52.3 | |
| shoes: R-NB Grey Shoes | ||
| Dragon Race 5k - Two twisted loops around Wilson Farm Park in Chesterbrook. 8:30am start, but still warm enough to be sweating a bunch, w/o a shirt, after the _warmup_.
5:47 (downhill-ish) 6:16 (uphillish) 6:26 (flat, but dying) Started of 2nd for a few steps, then 3rd. Then after ~500m 4th. The gaps simply widened after that and I finished 4th (of 61.) Winner was 16:59, and had similar bad ascending splits to me. 5th as 45 seconds behind & top female. All of the top 7 were Valley Forge Striders (myself, loosely included.) | ||
| Running warm up/down (Grass) 45:00 [2]4.0 mi (11:14 / mi) | |
| shoes: R-NB Grey Shoes | ||
| Warmup 15
Cooldown 20 Evening jog 10 & DT-pineapple calves & L-hamstring (all minor, but annoying) | ||
Friday May 25 | ||
| Running long (Trails) 2:06:25 [2]12.0 mi (10:32 / mi) | |
| shoes: R-NB Grey Shoes | ||
| Long loop North & East of Phoenixville. Streak alive, AP lagging... | ||
Thursday May 24 | ||
| Running 34:42 [2]3.5 mi (9:55 / mi) +100m 5:39 / km | |
| shoes: R-NB Grey Shoes | ||
| Overslept (running before work on business trip) so my long run is deferred to Friday. 3 races this weekend, so okay to skip Friday hills... | ||
Wednesday May 23 | ||
| Running (Trails) 1:00:39 [2]6.0 mi (10:06 / mi) | |
| shoes: R-NB Grey Shoes | ||
| Could go far from QC San Diego, all on trails to North then East... | ||
Tuesday May 22 | ||
| Running intervals 24:24 [4]4.0 mi (6:05 / mi) +10m 3:46 / km | |
| shoes: R-NB Grey Shoes | ||
| 4 x mile on paved trail, very slight grade (all miles were net flat or uphill)
3:06+2:59 = 6:05 3:07+3:02 = 6:09 3:05+3:06 = 6:11 3:08+2:51 = 5:59 | ||
| Running warm up/down 32:16 [2]3.0 mi (10:45 / mi) | |
| shoes: R-NB Grey Shoes | ||
| AM in Campbell, before work | ||
Monday May 21 | ||
| Running 40:23 [2]4.0 mi (10:05 / mi) | |
| shoes: R-NB Grey Shoes | ||
| Nice loop at VF Mt. Joy before flight to CA. Both calves sore in different ways... | ||