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Training Log Archive: Wyatt

In the 7 days ending Jan 6, 2013:

activity # timemileskm+m
  Running9 6:08:19 36.7(10:02) 59.07(6:14) 483
  XC Ski1 1:09:05 7.29(9:29) 11.73(5:53) 111
  Total10 7:17:24 43.99(9:57) 70.8(6:11) 594
  [1-5]10 7:15:12
averages - weight:69.2kg

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MoTuWeThFrSaSu

Sunday Jan 6, 2013 #

11 AM

Running 1:14:07 intensity: (13:03 @1) + (51:21 @2) + (1:11 @3) + (7:55 @4) + (37 @5) 11.56 km (6:25 / km) +110m 6:07 / km
ahr:136 max:193 shoes: R-NB 481 Gray/Orange

Saturday Jan 5, 2013 #

1 PM

Running warm up/down 5:22 intensity: (1:54 @1) + (2:34 @2) + (54 @3) 0.79 km (6:48 / km) +4m 6:38 / km
ahr:130 max:171 shoes: R-NB 481 Gray/Orange

Misc intervals with Oriana and later AJ

Running 4:47 intensity: (31 @0) + (2:26 @1) + (1:50 @2) 0.7 km (6:50 / km) +2m 6:44 / km
ahr:119 max:143 shoes: R-NB 481 Gray/Orange

Running 1:42 intensity: (8 @0) + (1:34 @1) 0.3 km (5:42 / km) +11m 4:49 / km
ahr:113 max:123 shoes: R-NB 481 Gray/Orange

Running 28 intensity: (12 @0) + (16 @1) 0.11 km (4:17 / km)
ahr:100 max:126 shoes: R-NB 481 Gray/Orange

Running 27 intensity: (1 @0) + (23 @1) + (3 @2) 0.1 km (4:22 / km)
ahr:113 max:132 shoes: R-NB 481 Gray/Orange

Running 4:49 intensity: (3:11 @1) + (1:38 @2) 0.7 km (6:50 / km) +7m 6:31 / km
ahr:118 max:139 shoes: R-NB 481 Gray/Orange

3 PM

Running 5:18 intensity: (2:45 @1) + (1:17 @2) + (1:04 @3) + (12 @4) 0.73 km (7:13 / km) +11m 6:43 / km
ahr:121 max:160 shoes: R-NB 481 Gray/Orange

Running intervals 4:00 intensity: (7 @0) + (2:12 @1) + (32 @2) + (31 @3) + (38 @4) 0.68 km (5:51 / km) +3m 5:43 / km
ahr:128 max:164 shoes: R-NB 481 Gray/Orange

Running intervals 4:37 intensity: (9 @0) + (2:12 @1) + (53 @2) + (41 @3) + (42 @4) 0.8 km (5:47 / km)
ahr:132 max:162 shoes: R-NB 481 Gray/Orange

Running 18:42 intensity: (14:43 @1) + (2:50 @2) + (53 @3) + (16 @4) 0.97 mi (19:21 / mi) +32m 17:33 / mi
ahr:120 max:161 shoes: R-NB 481 Gray/Orange

Running intervals 5:18 intensity: (2:06 @1) + (1:36 @2) + (17 @3) + (1:19 @4) 0.64 km (8:14 / km)
ahr:137 max:169 shoes: R-NB 481 Gray/Orange

Friday Jan 4, 2013 #

12 PM

Running 33:02 [2] 4.64 km (7:07 / km) +46m 6:47 / km
ahr:126 max:188 shoes: R-NB 481 Gray/Orange

Thursday Jan 3, 2013 #

Note
weight:67.6kg

After intervals, and some water drunk

Running tempo 1:24 [5] 0.4 km (3:30 / km)

My fastest 400m of the interval set
11 AM

Running intervals 1:00:39 intensity: (38:09 @2) + (22:30 @4) 11.5 km (5:16 / km) +18m 5:14 / km
shoes: R-NB 481 Gray/Orange

To celebrate our 15 years of marriage, Angelica & I ran 15x400m together. Hard work.

Goal: 87... Wasn't up for it (slept heavy the next 2 days as apparently was getting sick)

97, 95, 92, 93, 88
91, 91, 92, 89, 90
92, 94, 85, 84, 85

Wednesday Jan 2, 2013 #

10 AM

Running 1:29:06 intensity: (35:04 @1) + (53:12 @2) + (42 @3) + (8 @4) 9.35 mi (9:32 / mi) +199m 8:56 / mi
ahr:130 max:160 shoes: R-NB 481 Gray/Orange

Angelica was excited to run long today. My body wasn't, but I managed...

Tuesday Jan 1, 2013 #

Note
weight:70.8kg

Late evening (after dinner)
10 AM

Running 28:17 intensity: (27 @0) + (27:08 @1) + (42 @2) 3.08 mi (9:11 / mi) +27m 8:57 / mi
ahr:115 max:129 shoes: R-NB 481 Gray/Orange

Monday Dec 31, 2012 #

Note

Made my 2 training goals for 2012:
1) Run every day 20+ minutes
- Done
- 3 years in a row
- My last day without a run of 20+ minutes was Dec. 5, 2009... 1122 days and counting as of 12/31/2012
- Longest run was 2:52 for the US Ultra-Long Orienteering Champs (a really fun race), with 2 other runs above 2:30
2) Train an average of 60 minutes+ per day.
- Average was 60 minutes, and 2 seconds...
- Required an average of 1 hour 20 minutes per day in December, to catch up...
C • Congrats 1
8 AM

Running 26:14 intensity: (37 @0) + (25:37 @1) 3.84 km (6:50 / km) +13m 6:43 / km
ahr:115 max:125 shoes: R-NB 481 Gray/Orange

Early AM to complete the year's 20+ minutes per day of running.
1 PM

XC Ski 51:33 intensity: (7:27 @1) + (44:06 @2) 8.83 km (5:50 / km) +56m 5:40 / km
ahr:122 max:145

Mt. Van Hovenburg, w/Angelica

XC Ski 17:32 intensity: (7:54 @1) + (9:34 @2) + (4 @3) 2.9 km (6:03 / km) +55m 5:31 / km
ahr:107 max:150

With AJ - he was flying on Classic XC skis. Gave him a 300m (flat) head start on a mostly uphill 1.4km trail segment, and while I closed the gap, he beat me. Esp. impressive at the end as I was within 50m at 400m to go, and couldn't close the gap to 0, despite pushing harder than I did on the whole earlier loop with Angelica (pushing harder confirmed by Heart Rate monitor...)

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