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Training Log Archive: Wyatt

In the 7 days ending Aug 28, 2009:

activity	#	time	miles		km		+m
Running	6	3:19:01	23.72	(8:23)	38.18	(5:13)	247
Orienteering	3	3:02:20	16.59	(10:59)	26.7	(6:50)	700
Total	6	6:21:21	40.31	(9:28)	64.88	(5:53)	947

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Friday Aug 28, 2009 #

Event: Canadian Orienteering Championships

Running warm up/down 20:51 [2] 3.66 km (5:42 / km) +17m 5:34 / km
shoes: R-NB-Gray-460's

Running tempo 33:46 [4] 8.02 km (4:13 / km) +95m 3:58 / km
shoes: R-NB-Gray-460's

5-mile loop tempo run on the grass next to the trail

Valley Forge 5 mile loop - Splits

Thursday Aug 27, 2009 #

Running 34:24 [2] 6.49 km (5:18 / km) +65m 5:03 / km
ahr:138 shoes: R-NB-Gray-460's

Wednesday Aug 26, 2009 #

Running intervals 16:34 [4] 4.8 km (3:27 / km)
shoes: R-NB-Gray-460's

4x1200, w/ 400m rest
4:09, 4:09, 4:09, 4:07 - working pretty hard to keep up this pace, descending pace on each with typically 84-85 at the 400, and 2:47-49 at the 800.
Felt quite hot, may get a headache tonight... but a good workout.

Keith Straw announced my return from WOC so I got to tell a few stories. Couldn't really tempt anyone into coming to the event this Sunday. My orienteering evangelism skills have deteriorated substantially since HS & College.

Don was back - apparently his knees were sore. He was running ~4:25-30's at 2nd place in Group 1.

Orienteering long 1:10:00 10.0 km (7:00 / km) +120m 6:36 / km
shoes: O-VJ-Grey-Spikes

Streamering VF Fatlands for event on Sunday, checking control locations, adjusting a few, doing control descriptions..

Running warm up/down 33:36 [2] 5.6 km (6:00 / km)
shoes: R-NB-Gray-460's

PM with track

Tuesday Aug 25, 2009 #

Running 34:50 [2] 6.0 km (5:48 / km) +50m 5:34 / km
shoes: R-NB-Gray-460's

Easy loop around Chesterbrook around 8am, after getting up around 6:20am, thanks to time-zone-change. Perhaps I can keep getting up these early (or earlier) as it's still pretty hot & humid here... At least through tomorrow.

Monday Aug 24, 2009 #

Note
(rest day)

After the WOC banquet and after-party, which I bailed on around 2AM, and a long day of travel, ending with getting picked up by the family at 8:30pm and hanging out with them through bedtime, incl. AJ wanting me to put him to sleep, I took my first non-sick rest day in a long, long time...

Sunday Aug 23, 2009 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: O-VJ-Grey-Spikes

Some for Hungary Cup Day 6, some for the "Last-Chance-for-Gold" Beer Chase.

Orienteering 33:50 [3] 5.1 km (6:38 / km) +250m 5:20 / km
shoes: R-NB-Gray-460's

A fairly clean run, but just didn't have the heart to push hard as I was pretty tired from a lot of racing this week.

Orienteering race 15:00 [4] 3.5 km (4:17 / km) +30m 4:07 / km
shoes: R-NB-Gray-460's

Last-Chance-For-Gold Beer Chase organized by Clem at WOC '09 got participants from US, Canada, Ireland, Portugal, South Africa, and others made for a great start to the Banquet evening. 3 loops, plenty of good drinks consumed 4 times - the Irish drank 4x500ml bottles instead of 4x200ml cups... led to a very happy crew. WOC-streamered control locations, predrawn, solid 1:4000 event-center maps, and prizes announced by WOC annoucer Per Forsberg... And plenty to drink. Did I mention that already?

Samantha & Sandra were right on my tail during the 1st loop, but apparently the drinking aspect slowed them down eventually, and Viktoria took Gold for the women! The Portuguese led the men's side of the field, apparently after doing some careful advance training...

Saturday Aug 22, 2009 #

Orienteering race 1:03:30 [4] 8.1 km (7:50 / km) +300m 6:37 / km
shoes: O-VJ-Grey-Spikes

Hungary Cup Day 5, Open A3.

Longish course and a bit warm, followed by 2, then 1, excedrin to barely hold off a headache.

Navigation was okay (3-4 minutes), and pace was okay. Nik was 60, Ross was 61?, Magnus J. was 62, Clem was 65? Ran off the map on purpose on the long leg...

Really fun contour terrain with lots of karst 'holes'. The 'bridges' between adjacent holes were fun.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

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