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Training Log Archive: Wyatt

In the 7 days ending Feb 13, 2011:

activity # timemileskm+m
  Running8 8:18:27 54.41(9:10) 87.56(5:42) 1159
  Total8 8:18:27 54.41(9:10) 87.56(5:42) 1159
  [1-5]8 8:15:08

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MoTuWeThFrSaSu

Sunday Feb 13, 2011 #

5 AM

Running 1:32:04 intensity: (2:08 @0) + (33 @1) + (52:02 @2) + (33:44 @3) + (3:37 @4) 17.8 km (5:10 / km) +186m 4:55 / km
ahr:147 max:164 shoes: R-NB 461 Black

Early AM with FastTracks. Fastest 10k of YTD was end of this run... Gene, Tony(?) & ? were cruising.

Saturday Feb 12, 2011 #

Event: Feel the Love 5k
 
12 PM

Running warm up/down 2:25 intensity: (41 @0) + (50 @1) + (20 @2) + (34 @3) 0.3 km (8:10 / km)
ahr:109 max:156 shoes: R-NB 461 Black

Running race 18:39 intensity: (6 @0) + (13 @1) + (8 @2) + (15 @3) + (12:13 @4) + (5:44 @5) 5.0 km (3:44 / km) +74m 3:28 / km
ahr:175 max:182 shoes: R-NB 461 Black

Had a mild migraine, took 2 excedrin so was perhaps under the influence of that. Plus the lung-enforced relative rest over the past 2 weeks apparently let me run this reasonably hard. Only 11 seconds off my PR. Quads where sore for a few days afterwards. For some reason, mostly the quads. Angelica ran a 22:16, also ahead of her goal for this race.
Results

Running warm up/down 1:42 intensity: (28 @1) + (52 @2) + (22 @3) 0.29 km (5:46 / km) +2m 5:34 / km
ahr:136 max:155 shoes: R-NB 461 Black

Running warm up/down 8:40 intensity: (6:27 @1) + (2:13 @2) 1.24 km (7:00 / km) +6m 6:50 / km
ahr:127 max:136 shoes: R-NB 461 Black

Friday Feb 11, 2011 #

8 AM

Running 1:06:31 intensity: (9:31 @1) + (49:33 @2) + (3:34 @3) + (3:53 @4) 11.14 km (5:58 / km) +152m 5:35 / km
ahr:139 max:172 shoes: R-NB 461 Black

One hard km (4:06) as a pre-test for the 5km race - sore, but worked okay to give me confidence to at least try hard. Saw Randy Hall halfway and ran 25 minutes back with him. Had a good talk about Team Trials and other stuff.

Thursday Feb 10, 2011 #

6 AM

Running 1:01:17 intensity: (46 @1) + (58:52 @2) + (1:39 @3) 11.01 km (5:34 / km) +123m 5:16 / km
ahr:140 max:153 shoes: R-NB 461 Black

1 PM

Running 4:18 intensity: (14 @0) + (3:49 @1) + (15 @2) 0.61 km (7:05 / km)
ahr:113 max:129 shoes: R-NB 461 Black

Running 18:24 intensity: (10 @0) + (1:30 @1) + (15:57 @2) + (47 @3) 3.22 km (5:43 / km) +11m 5:37 / km
ahr:136 max:156 shoes: R-NB 461 Black

2 mile time trial with AJ. He did reasonably well given how little training he's done recently. Though he's got a ways to go to age-grade near Angelica or I...

Running 5:34 intensity: (4:39 @1) + (55 @2) 0.67 km (8:22 / km) +20m 7:17 / km
ahr:124 max:139 shoes: R-NB 461 Black

Wednesday Feb 9, 2011 #

Running intervals 58:12 intensity: (7:10 @1) + (39:41 @2) + (11:12 @3) + (9 @4) 9.8 km (5:56 / km) +164m 5:29 / km
ahr:137 max:159 shoes: R-NB 461 Black

Tried some test intervals - 3x1km - thinking if I could do these @ ~4min/km, I could be ready for a real 5k effort on Saturday.

But the Max. HR I could mange was 159. At that rate I was actually breathing hard - more or less full, deep breaths - at least they felt deep, but there was still a pretty sharp contraction in lung volume as I got to full breath - perhaps reaction to the increasing rib pain at that point.

I really hope I haven't suffered any permanent lung capacity decrease. No need to worry there yet, I don't think, as my Max. HR seems to have increased rather steadily in recent runs.

Left quad oddly sore (like exhausted muscle feeling) during the run, fine after. No real stretching after (oops, I recall thinking that would be a good idea during the run.)

New shoes.

Intervals were 1km.
4:50 (+7m) ahr 149
5:30 (+36m) ahr 153
4:46 (+4m) ahr 152

Tuesday Feb 8, 2011 #

6 AM

Running 1:50:45 intensity: (14:16 @1) + (1:33:27 @2) + (3:02 @3) 18.0 km (6:09 / km) +293m 5:41 / km
ahr:136 max:154 shoes: R-NB-760

1st long run since the rib fractured. It's more sore this evening in some ways, but I am breathing mostly normally, and moving with less hesitation. Only twice during today's run did I need to slow to breathe deep. Sneezing still sucks.

Given the snow in a few spots, this was almost an acceptable pace.

Overdressed most of the time, except when the wind was really strong.

Monday Feb 7, 2011 #

6 AM

Running 49:56 intensity: (9:17 @1) + (40:22 @2) + (17 @3) 8.48 km (5:53 / km) +128m 5:28 / km
ahr:133 max:149 shoes: O-Inov8 Mudclaw 330

With Tom & Angelica. I was back to mid pack - no real stops for deep breath that I recall.

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