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Training Log Archive: Wyatt

In the 7 days ending Oct 5, 2009:

activity	#	time	miles		km		+m
Running	7	6:13:41	39.51	(9:28)	63.58	(5:53)	772
Orienteering	1	1:23:47	7.13	(11:45)	11.47	(7:18)	330
Strength	1	5:40
Total	7	7:43:08	46.63		75.05		1102

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Monday Oct 5, 2009 #

Running 23:34 [2] 4.08 km (5:47 / km) +7m 5:44 / km
shoes: R-NB-Gray-460's 2nd pair

Evening run, picking up late night dinner at McDonald's on the way back to the hotel. Need to stop working crazy hours when in CA.

Sunday Oct 4, 2009 #

Orienteering race 1:23:47 11.47 km (7:18 / km) +330m 6:23 / km
shoes: O-VJ Integrator Spikes

French Creek East (FCE) Blue. Nice course. Lots of controls. Navigated decently until near the end when I sailed by one. Hard for me to keep focus on nav. there, and moving fast...

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +20m 9:25 / mi
shoes: O-VJ Integrator Spikes

Includes some time from run before GPS turned on...

Saturday Oct 3, 2009 #

Running 31:18 [2] 4.59 km (6:49 / km) +78m 6:17 / km
shoes: R-NB-Gray-460's 2nd pair

A whole bunch of mini loops at Audubon preserve, while bringing furniture home...

Friday Oct 2, 2009 #

Event: UNO Boulder Dash

Running 53:32 [3] 8.81 km (6:05 / km) +243m 5:20 / km
ahr:136 max:147 shoes: R-NB-Gray-460's 2nd pair

Misery & Joy

Thursday Oct 1, 2009 #

Running 48:53 8.49 km (5:45 / km) +80m 5:30 / km
shoes: R-NB-Gray-460's 2nd pair

Chesterbrook with Angelica

Wednesday Sep 30, 2009 #

Running intervals 1:03:24 13.0 km (4:53 / km)
shoes: R-NB-Gray-460's 2nd pair

4x1200
4:11, 4:10, 6:03*, 3:59
On the 3rd one, we convinced Carolyn to go for her PR in the mile, which was 6:15 in HS, and 6:18 within the past decade - she was doing her 1200's in 4:35 or so, and so holding that pace 400m longer on a PR attempted seemed plausible. So we convinced her to go, and I paced her predicting her finish time every 100-200m or so, as fast as I could do the math. And she pulled off a 6:04 - and was rightly proud :)

Tuesday Sep 29, 2009 #

Strength 5:40 [1]

50R + 44L + 22R clock squats, for some light on/off R-inside knee soreness. Really not much, and definitely better since the fall 1.5 weeks ago.

Also did pineapple DT for:
- L-hamstring which was been distinctly sore since the CN* sprints last Friday.
- R-hip flexor, which I pulled/cramped at some point late in the WOC week (5 weeks ago) while, I think, putting on shoes, and has been a bit sore on/off, distinctly more so since the 1st session of the kids running club last Thursday (this Thu. I need to remember I can't just sprint around with no warmup like a 10 year old...) This was notably sore during my really messy effort at Brandywine..

CN = Catherine Ndereba, who I met while she was doing 1 minute on, 1 minute off intervals on the River Trail (N-side of Schuylkill, VF Park)

Running 2:23:00 [2] 23.0 km (6:13 / km) +344m 5:47 / km
shoes: R-NB-Gray-460's 2nd pair

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