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Training Log Archive: Wyatt

In the 7 days ending Nov 14, 2011:

activity # timemileskm+m
  Running7 3:55:36 22.73(10:22) 36.59(6:26) 369
  Orienteering2 1:00:40 5.96(10:11) 9.59(6:20) 169
  Strength1 2:00
  Total8 4:58:16 28.69 46.17 538
  [1-5]8 4:50:39

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TuWeThFrSaSuMo

Monday Nov 14, 2011 #

8 AM

Running 58:25 intensity: (28 @0) + (3:36 @1) + (54:21 @2) 9.59 km (6:06 / km) +43m 5:58 / km
ahr:131 max:149 shoes: R-NB 461 Black

1 PM

Running 23:07 intensity: (26 @0) + (6:33 @1) + (16:03 @2) + (5 @3) 3.46 km (6:41 / km) +44m 6:17 / km
ahr:127 max:151 shoes: R-NB 461 Black

Sunday Nov 13, 2011 #

Event: DVOA Quail Hill Scout Camp
 
Event: Media Mudstain 5Mile + 10Mile Train Run
 
9 AM

Running warm up/down 10:44 intensity: (4:47 @0) + (2:04 @1) + (3:53 @2) 1.04 km (10:19 / km) +5m 10:05 / km
ahr:107 max:149 shoes: O-Icebug Sisu 10.5

Orienteering race 50:30 [4] 8.32 km (6:04 / km) +129m 5:38 / km
ahr:170 max:177 shoes: O-Icebug Sisu 10.5


Red - Splits

Saturday Nov 12, 2011 #

12 PM

Running 22:59 intensity: (1:13 @0) + (18:54 @1) + (2:52 @2) 3.29 km (7:00 / km) +34m 6:39 / km
ahr:117 max:134 shoes: R-NB 461 Black

Friday Nov 11, 2011 #

Strength 2:00 [1]

Eccentric calf/achilles strength. Stand facing a wall for balance. Up to toes with both feet, then slowly down to flat on one foot. 20 each side, alternating.

Finally planned something specific to address this. Not sure how long I'll stick with it... :)

Thursday Nov 10, 2011 #

10 AM

Running 1:11:11 intensity: (43 @0) + (5:52 @1) + (1:03:37 @2) + (59 @3) 11.41 km (6:14 / km) +153m 5:51 / km
ahr:134 max:152 shoes: R-NB 461 Black

Loop around VF Park from Lower Lot w/Tom. Good thing Angelica suggested I called him, or I'd probably have been lazy again.

Still have a little deep congestion from the cold, but shoulder, and now hamstrings, are both improving. Phew.

Wednesday Nov 9, 2011 #

Running 25:00 [2] 4.0 km (6:15 / km) +40m 5:57 / km
shoes: R-NB 461 Black

Hamstrings started getting sore yesterday, for no apparent reason, and now they feel like I've just done intervals, and I've barely been running. wtf? First the shoulder (which is getting better) and now the hamstrings, blowing up for no reason? I don't get it.

Cold still getting better, slowly tho...

Tuesday Nov 8, 2011 #

Running 24:10 intensity: (5:40 @1) + (18:30 @2) 3.8 km (6:22 / km) +50m 5:58 / km
max:138 shoes: R-NB 461 Black

600mg Ibuprofin in AM, and PM, for shoulder, + refreshed pain tape after run (though hour with it off wasn't all that bad...)

Slow loop around Wayne's wood, in mowed-semi-deep grass about half the time. Could kinda explain the sore hamstring the next day, based on the jumping, ex. that effort was really low. Perhaps combined w/ibuprofin/cold/?

Orienteering 10:10 [1] 1.27 km (8:00 / km) +40m 6:55 / km
shoes: R-NB 461 Black

Orienteering training w/AJ around nearest VF parking lot

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