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Training Log Archive: Wyatt

In the 7 days ending Dec 12, 2010:

activity # timemileskm+m
  Running6 5:37:30 38.19(8:50) 61.47(5:29) 629
  Orienteering1 37:33 3.67(10:14) 5.91(6:21) 3255c
  Total7 6:15:03 41.86(8:58) 67.37(5:34) 632255c
  [1-5]7 6:14:20

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MoTuWeThFrSaSu

Sunday Dec 12, 2010 #

6 AM

Running warm up/down 1:10 [1] 0.18 km (6:35 / km) +2m 6:14 / km
ahr:111 max:125 shoes: R-NB-760

Running 23:23 intensity: (20 @0) + (16 @1) + (11:22 @2) + (11:23 @3) + (2 @4) 5.04 km (4:39 / km) +75m 4:19 / km
ahr:147 max:163 shoes: R-NB-760

Paced Angelica on a 5k (as bandit). She's aiming for 21:20 at some point in 2011. Her PR, from a long time ago, is 21:21... She was 21:30 or so ~2 years ago.

Overall I've noticed a more people at 5k's in the past 3 months than I have in the past few years. E.g. several small local races breaking attendance records by 50+%... What's up with that?

Strangely, I noticed a single HR spike at 3 minutes into this race. I've seen that in some other races over the past few years - an early spiked HR to 10+ bpm over what I end up sustaining - I was thinking in the past that was probably a 'glitch', but it's never been a clear glitch - e.g. it was just too hard to believe.

Anyway, in this race, there was a similar spike from 150-160-150 from ~3:00-3:30 into the race.- even though I wasn't racing, and my HR was generally 25bpm below my race pace! I now wonder, more strongly, if that's some real race-crowd-excitement induced HR spike?? I'll have to look closer at my next real 5k...

Running warm up/down 9:44 intensity: (7:38 @1) + (2:06 @2) 1.64 km (5:55 / km) +18m 5:37 / km
ahr:120 max:138 shoes: R-NB-760

Saturday Dec 11, 2010 #

11 AM

Orienteering 37:33 intensity: (4:23 @1) + (30:11 @2) + (2:59 @3) 5.91 km (6:21 / km) +3m 6:21 / km
ahr:113 max:154 255c shoes: R-NB-760

Compass sprints. Several with the kids, then many more by myself. Small setup.

Friday Dec 10, 2010 #

3 PM

Running 35:00 [2] 6.17 km (5:41 / km) +11m 5:38 / km
shoes: R-NB-760

Running race 10:44 [5] 3.0 km (3:35 / km)
shoes: R-NB-760

3k time trial

Wasn't planning on doing this today, but after I'd warmed up for a bit at the TNT Holiday party pre-run, and heard that Clem had actually done his time trial alone the night before, I decided this was better now than trying to wait for a better time.

After warming up in 2 layers, hat & gloves, stripped down to thin t-shirt for the time trials. That did help inspire a strong start, but I faded a bit. While the cold and attire may have contributed slightly, I think this may have correctly assessed that I'm slower than Spring. I definitely dropped a bit over the past ~3 months w/few interval trainings.

3000m - Splits

Thursday Dec 9, 2010 #

6 AM

Running 1:10:00 intensity: (23 @0) + (27 @1) + (1:07:19 @2) + (1:51 @3) 13.16 km (5:19 / km) +191m 4:58 / km
ahr:140 max:151 shoes: R-NB-760

Wednesday Dec 8, 2010 #

1 PM

Running 20:47 intensity: (6:15 @1) + (9:23 @2) + (3:47 @3) + (1:22 @4) 3.81 km (5:27 / km) +3m 5:26 / km
ahr:136 max:165 shoes: R-NB-760

A mini interval session, late afternoon, barely getting out in daylight. Some ~3km goal pace attempts for 200m, few successful

Tuesday Dec 7, 2010 #

7 AM

Running 1:59:10 intensity: (11:57 @1) + (1:44:05 @2) + (3:08 @3) 20.42 km (5:50 / km) +329m 5:24 / km
ahr:137 max:154 shoes: R-NB-760

Aiming for 2 hours, not remembering how long it took to get to the Pretzel factory in Pheonixville. Ended up getting to the YMCA, which is shiny & new vs ~2-3 years ago when I was there last.

Was dressed barely enough, which left me modestly cold on much of the run. Wind cutting through the tights was the worst. Picked up a Mt. Dew at the YMCA before heading back.
C • location 2

Monday Dec 6, 2010 #

Running 47:32 [2] 5.0 mi (9:30 / mi)
shoes: R-NB-760

VF 5-mile with MJ, Angelica & Tom. Really cold wind in my face.

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