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Training Log Archive: Wyatt

In the 7 days ending Aug 5, 2007:

activity	#	time	miles		km		+m
Running	7	8:03:18	51.16	(9:27)	82.33	(5:52)	1016
Orienteering	2	57:34	5.23	(11:00)	8.42	(6:50)	250
Strength	2	10:00
Total	7	9:10:52	56.39		90.75		1266

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Sunday Aug 5, 2007 #

Orienteering race 48:17 [4] *** 6.1 km (7:55 / km) +200m 6:48 / km
shoes: O-VJ-Grey-Spikes

Fun Red course @ Mt. Penn, forgot GPS/HR. Felt like I could push the pace okay - although I was probably running a bit recklessly w.r.t. my navigation control as I dropped at least 5 minutes on the course due to mistakes, esp. missing low on 7 (see splits+comments for more on all legs) so I wasn't surprised that Clem got me. Not by nearly as much as he could have (only 25 seconds) as he probably dropped a similar amount of time out there.

We both cleared the rest of the field by a decent margin (~48 each vs. ~64 for 3rd/4th/5th) so it's not a totally unhappy 2nd place.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: O-VJ-Grey-Spikes

Maybe 10 minutes of warmup, and maybe more than 10 minutes of (intermittent) 2-pace running with AJ on White. He was pretty motivated on the course today, but did need a little bit of help on almost every leg - 3 times it was simple being within 10 meters of the bag and not seeing it, twice because he was staring at the trail in front of his feet too much. 2 legs were totally independent of me, and the rest of the help was simply discussing the navigation decisions, and a few times saying stop and look around... Won the White course with that, but apparently the new trails (a bunch) threw off most the White folks, s.t. 45 was a winning time for a 1.9km White...

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

R-knee pretty achy this evening

Red - Splits

Saturday Aug 4, 2007 #

Running warm up/down 34:14 [2] 5.72 km (5:59 / km) +100m 5:30 / km
ahr:135 max:152 shoes: R-NB White Shoe (531's)s

Warm up/down for White course 'Sprint' pace practice. Warm day so was going to do 2 workouts to split the heat exhaustion, but that didn't happen.

Orienteering tempo 9:17 [4] 2.32 km (4:00 / km) +50m 3:37 / km
ahr:169 max:182 shoes: R-NB White Shoe (531's)s

VF Mt. Joy White from a few weeks back. Missed Fri. 60 min tempo run due to heat so this was the relatively weak replacement workout.

Friday Aug 3, 2007 #

Event: 2007 USOF Convention and Colorado 5-Days

Running 55:32 [2] 9.13 km (6:05 / km) +120m 5:42 / km
ahr:134 max:149 shoes: R-NB White Shoe (531's)s

Roads/trail w/Angelica - checked out the new development on Mill Road (just clearing land at this point, and they saved a moderate amount of open space.)

Thursday Aug 2, 2007 #

Running long (Trails, Grass) 2:33:33 [2] 25.24 km (6:05 / km) +300m 5:45 / km
shoes: R-NB White Shoe (531's)s

Home,
To 422/Schuylkill bridge first broken board - apparently there are several missing boards now, some with a nice view straight down to the river. I'm thinking this bridge will be closed before the VF O' marathon, and no alternative is nearby...
To Pawlings Rd. Schuylkill bridge (6.7 km upstream), to Ferry Lane and community south of there, through Freedom's foundation, to water at Wash. HQ, (1:13 w/o water - longest gap), through canyon,
then was early, so ran one leg from Red twice and I think Clem's hill route was pretty good, a little more looping then home...

Wednesday Aug 1, 2007 #

Running 51:44 [2] 8.45 km (6:07 / km) +173m 5:33 / km
ahr:134 max:152 shoes: R-NB White Shoe (531's)s

Hot, w/Angelica. Angelica was having a really hard time running even at my 2 pace (which she normally does easily), so we splashed in Valley Stream a few times, which helped a bit. Turning toward home helped more ;)

Tuesday Jul 31, 2007 #

Running 15:00 [2] 1.7 mi (8:49 / mi) +20m 8:31 / mi
shoes: R-NB White Shoe (531's)s

Easy run to RiteAId & back - was planning to use as warmup for hip/ankle work but got distracted. R-knee mildly achy today.

Running (Rough open) 9:16 [3] 1.46 km (6:21 / km) +10m 6:08 / km
ahr:132 max:142 shoes: R-NB White Shoe (531's)s

To celebrate the end of my 7th straight month of running every day, I ran 3 times today. This 3rd run was just a short out & back on a newly mowed 'path' through the weed-fields of Valley Forge (they aren't mowing much any more - I think it'll be like Daniel Boone in a year or two...)

Strength (Hip & Ankle & Pineapple) 5:00 [2]

Full set, spread out over 20 minutes, 2 hours after the warmup... work...

Running intervals 23:47 [4] 6.4 km (3:43 / km)
shoes: R-NB White Shoe (531's)s

4x1600m, aiming for 6 minutes, beat it on all 4. Ran the 1st 800 of each with a 50 year old who 'hasn't been to the track in a year', and he was only behind me on the 1st of 4...

2:56+2:58=5:54
2:58+3:00=5:58
3:00+2:58=5:58
2:59+2:58=5:57

Running 1:12:00 [2] 11.8 km (6:06 / km) +120m 5:48 / km
shoes: R-NB White Shoe (531's)s

Before/btwn/after intervals. Long cooldown... Lots of gatorade before/after

Monday Jul 30, 2007 #

Running 48:12 [2] 8.18 km (5:54 / km) +173m 5:20 / km
ahr:134 max:147 shoes: R-NB White Shoe (531's)s

Loop to VF Mt. Joy + 7/22 white course in 14 minutes at easy pace (winner was 19. I would've had to race it in 7:50 or so, for it to be an 'average' scoring for me.)

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