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Training Log Archive: Wyatt

In the 7 days ending Sep 9, 2007:

activity # timemileskm+m
  Running7 6:20:08 42.29(8:59) 68.05(5:35) 519
  Orienteering1 36:32 3.98(9:11) 6.4(5:43) 80
  Total7 6:56:40 46.26(9:00) 74.45(5:36) 599
averages - sleep:6.5 rhr:37

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MoTuWeThFrSaSu

Sunday Sep 9, 2007 #

Running 47:00 [2] 5.0 mi (9:24 / mi) +100m 8:51 / mi
shoes: R-NB White Shoe (531's)s

Angelica's loop. W/Angelica, ex. at the end where she got so tired she walked. She was really cruising the first mile though, she just didn't pace herself well. Pretty warm and expected to be so again tomorrow.

I think I'm getting a sore throat though (kids in school :) so my training may lag a bit here while that recovers.

Saturday Sep 8, 2007 #

Event: DVOA - Norristown
 

Running race 18:55 [4] 5.0 km (3:47 / km) +20m 3:43 / km
shoes: R-NB White Shoe (531's)s

Another not quite 5k.. 5.1 something this time... Gps says 1855 at the 5k. Was on pace for 1743 for 1st 2k, but then there was a hill and after that, the 83 degrees plus humidity started to feel warm. 2nd place to Dirk from Malvern, who went from -1 to +50 meters ahead of me at about the mile mark, and then stayed about the same gap the rest of the way, even when we both slowed nearly 30sec/km from heat at about 2 miles.

Orienteering race 15:02 [4] 3.2 km (4:42 / km) +40m 4:25 / km
shoes: O-VJ Integrator Cleats

1st Sprint, 2.5 hr after 5k race. Hot. But I focussed well and was pretty clean. Biggest time loss was about 5 seconds not finding the start triangle on the map.

Orienteering race 21:30 [4] 3.2 km (6:43 / km) +40m 6:19 / km
shoes: O-VJ Integrator Cleats

2nd Sprint, 1.5 hr after 1st Sprint. Major blowout (almost 2 minutes) on # 5. And 15s more on 7 due to map balling inside floppy case. 25s more on 2 route choices where I picked wrong. Not nearly the quality (of my run) of the 1st Sprint...

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

5 before 5k 8 after 5k, 5 before 1st sprint, 2 before 2nd sprint

Friday Sep 7, 2007 #

Running 55:05 [2] 9.66 km (5:42 / km)
ahr:132 max:144 slept:6.0 shoes: R-NB White Shoe (531's)s

Got up early to run go get the car from Perkins garage and drive back. I just could get it up this morning. Heart rate that is... The alarm that beeps at <130 was on a bunch, and it felt awful. I'm really not a crack-of-dawn runner. Really. At least that means I get a few hours more rest before the 3 runs tomorrow. (Upper Merion 5k + 2 Norristown Sprints) Eddie (if you read this), if you want to come up tonight, you can stay with us and take in this triplet of races... I'm curious just how far ahead of me you'll be in the 5k. Although I can't promise any Sprint Series points for it.

Thursday Sep 6, 2007 #

Running 59:04 [2] 10.48 km (5:38 / km) +79m 5:26 / km
ahr:139 max:148 shoes: R-NB White Shoe (531's)s

Plan was for a 2hr. run, but that didn't fit today, so I ran 3 times adding to 2 hours... Run 1 was dropping off a car and getting home.

Running 50:13 intensity: (32 @1) + (41:56 @2) + (7:45 @3) 8.6 km (5:50 / km) +200m 5:14 / km
ahr:146 max:154 rhr:37 slept:7.0 shoes: R-NB White Shoe (531's)s

Run 2, my version of Angelica's 5 mile loop, during a too-short break at work. It was hard to keep my HR under 150 (the level where I say level 3 junk training begins) as I was rushing to get back. Especially on the hill and even on the flats afterwards. Switched to a new HR monitor strap (old one was 1.5 years old, although it's battery tested okay) and the new one seems more reliable.

Running (Grass & Paved) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-NB White Shoe (531's)s

3rd run, over to the playground at AJ's new school (started 1st grade on Tuesday) where he, a new friend, and Oriana were playing. I stunk I'm sure, as I hadn't showered after either previous run.

Wednesday Sep 5, 2007 #

Running intervals (Grass, Trails) 59:57 intensity: (44:10 @2) + (15:47 @4) 11.0 km (5:27 / km) +120m 5:10 / km
ahr:147 max:182 shoes: R-NB White Shoe (531's)s

4x1km intervals out & back on a grass edge of a VF Mt Misery field. Moderate side-hill in parts, and 25?m climb. 3:59, 3:53, 3:54, 3:46. Seems decent.

Tuesday Sep 4, 2007 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: R-NB White Shoe (531's)s

Nice brisk morning loop to stretch my legs.
Then, with my streak need satisified, I worked too hard and was late to VFS track intervals, and then totally flaked on doing anything else...

Monday Sep 3, 2007 #

Running 39:54 [2] 4.0 mi (9:59 / mi)
ahr:127 shoes: R-NB White Shoe (531's)s

W/Angelica who was moving quite slowly today

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