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Training Log Archive: Wyatt

In the 7 days ending Nov 16, 2008:

activity	#	time	miles		km		+m
Running	6	6:22:11	40.98	(9:20)	65.95	(5:48)	992
Orienteering	2	2:16:45	15.38	(8:54)	24.75	(5:32)	450
Total	7	8:38:56	56.36	(9:12)	90.7	(5:43)	1442

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Sunday Nov 16, 2008 #

Event: DVOA Fair Hill, Mid-atlantic champs

Orienteering race 1:04:50 11.0 km (5:54 / km) +180m 5:27 / km
ahr:160 max:171 shoes: O-VJ Integrator Spikes

Better run than the last few weeks, on Blue @ Fair Hill. It was a pretty (albeit brisk) day on nice course with some nice long legs (one was ~3km). A few bits of sloppiness here and there, as my focus/flow is still a bit weak.

Not very satisfying to be 6th in a local meet with a reasonable run, but at least that means the local competition can be pretty dense (although all of the top 5 weren't DVOA metro areaa competitors.

Saturday Nov 15, 2008 #

Running 48:43 [2] 7.84 km (6:13 / km) +119m 5:47 / km
ahr:127 max:146 shoes: R-NB 891's

VF 5 mile loop w/kids on bikes - I stayed on grass mostly.

Friday Nov 14, 2008 #

Orienteering tempo 1:11:55 ** 13.75 km (5:14 / km) +270m 4:46 / km
ahr:158 max:166 shoes: O-VJ-Grey-Spikes

Valley Goat I rerun. Forest was pretty fast, fields were still a bit high with grass. It was wet (raining), a bit warm (60). Fell once in a grassy field. Lots of high steps. Felt pretty sluggish and HR was struggling to stay in 4 range...

Actually missed a control ~30 sec's near the end as I haven't run this in a while

Running warm up/down 24:06 [2] 3.96 km (6:05 / km) +80m 5:32 / km
ahr:130 max:150 shoes: O-VJ-Grey-Spikes

1 minute slower, with higher HR on the way home, suggests I got a workout of some kind...

Long - Splits

Thursday Nov 13, 2008 #

Running 47:21 [2] 8.46 km (5:36 / km) +181m 5:03 / km
shoes: R-NB 891's

VF Park checking out the rapidly disappearing parking lots. E-side Mt. Joy still has ~100 spaces, down from ~130 (bigger) spaces. 5 other nearby lots have been erased, leaving only the sled hill lot available in the west side of the Mt. Joy map. This could make future event parking a little tight...

Wednesday Nov 12, 2008 #

Running intervals 1:08:00 12.93 km (5:16 / km) +90m 5:05 / km
max:177 shoes: R-NB 891's

3x 'mile' at Wilson Park, averaging 5:45. I think that mile was short, esp. the 2nd half which is uphill, which was only taking about 7 seconds longer than the first half downhill (about -14m, then +10m climb per half.)

Avg. GPS 1st half is 806m, which is pretty close to the claimed 0.5 miles, and the time makes sense.
Avg. GPS 2nd half is 790m, which indeed sits a bit on the short side.

With Scott, at night. Tied, ahead & ahead. If I manage to stick with him as he gets back into 16-something 5k pace, that would be nice. Although me being ahead today was definitely aided by his stomach issues...

Very hard to get out to run at night, but the workout is good, so I'll likely stick with this.

Tuesday Nov 11, 2008 #

Running long 2:22:24 [2] 24.4 km (5:50 / km) +240m 5:34 / km
shoes: R-NB 891's

Chester valley trail west, to Vanguard with Angelica, then around past 29 to 401, then back between 202 & the Turnpike.

Monday Nov 10, 2008 #

Running hills 51:37 [2] 8.36 km (6:10 / km) +282m 5:17 / km
shoes: R-NB 891's

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