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Training Log Archive: Wyatt

In the 7 days ending Dec 8, 2014:

activity # timemileskm+m
  Running8 7:28:18 41.67(10:46) 67.06(6:41) 1275
  Strength1 15:00
  Total9 7:43:18 41.67 67.06 1275
  [1-5]9 7:38:23

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Monday Dec 8, 2014 #

Note

10 hr. week planned - haven't done one in a while, weather's only getting worse and I'm right on the margin of my 1 hr./day goal.
11 AM

Running 1:10:32 intensity: (14:06 @1) + (52:19 @2) + (1:08 @3) + (2:59 @4) 9.96 km (7:05 / km) +328m 6:05 / km
ahr:130 max:167 shoes: R-NB 481 Gray/Orange 4

Sunday Dec 7, 2014 #

Strength 15:00 [1]

1/25/14 set

R-IT was a bit tweaky in afternoon, which likely stacked with generally deferral guilt, and no-O'-race wish to train well, to finally do this.

Plan is to do this Tue, Thu and Sat, every week - not doing all that well at that :|.

12 PM

Running 1:10:00 intensity: (40:00 @1) + (30:00 @2) 10.07 km (6:57 / km) +68m 6:43 / km
shoes: R-NB 481 Gray/Orange 4

220k AP @ FF till battery died

Lots of figure 8 loops for ankle strength, and good deployment

Saturday Dec 6, 2014 #

11 AM

Running race 24:06 intensity: (38 @0) + (32 @1) + (45 @2) + (34 @3) + (21:37 @4) 5.11 km (4:43 / km) +58m 4:28 / km
ahr:164 max:174 shoes: O-Icebug - Blk Spirit II OLX 3

2220 or so would've been my time on this muddy trail race, w/o the unmarked route detour near the end. 3rd place either way.

Generally very well signed - as it needed to be - in this switchbacky galore Haverford Reserve race.

AJ was about 3 minutes back - with a stomach ache. Just wait till he's healthy. :|

https://www.runtheday.com/registration/results/281... 3rd behind the Kolomago twins

Running warm up/down 5:37 intensity: (2:07 @1) + (3:30 @2) 0.76 km (7:26 / km) +3m 7:17 / km
ahr:123 max:134 shoes: O-Icebug - Blk Spirit II OLX 3

Friday Dec 5, 2014 #

11 AM

Running 18:44 intensity: (48 @0) + (7:32 @1) + (8:20 @2) + (1:44 @3) + (20 @4) 2.87 km (6:31 / km) +47m 6:02 / km
ahr:127 max:159 shoes: R-NB 481 Gray/Orange 4

Running 47:46 intensity: (3:29 @0) + (21:39 @1) + (22:38 @2) 6.39 km (7:28 / km) +101m 6:56 / km
ahr:121 max:142 shoes: R-NB 481 Gray/Orange 4

Thursday Dec 4, 2014 #

Running 36:08 intensity: (20:00 @1) + (16:08 @2) 5.35 km (6:45 / km) +65m 6:22 / km
shoes: R-NB 481 Gray/Orange 4

Endomondo tracked run with AJ around Wilson Farm Park - should've done O' training, not Ingress... ff...

Wednesday Dec 3, 2014 #

10 AM

Running 2:03:14 intensity: (12:48 @1) + (1:37:07 @2) + (3:47 @3) + (8:03 @4) + (1:29 @5) 18.09 km (6:49 / km) +435m 6:05 / km
ahr:136 max:179 shoes: R-NB 481 Gray/Orange 4

This includes some running by myself in the AM, and then a loop with some intervals with AJ in the PM, varied from ~30-sec to 4 minutes, on grass. If it's >2 minutes, I have a chance of beating AJ...

Just checked and if I run through December 5th, that will mark 5 years of running every day (always at least 20 mins or 2 miles)

Tuesday Dec 2, 2014 #

10 AM

Running 35:48 intensity: (8:44 @1) + (27:04 @2) 5.68 km (6:18 / km) +141m 5:36 / km
ahr:124 max:143 shoes: R-NB 481 Gray/Orange 4

3 PM

Running 16:23 intensity: (1:13 @1) + (15:10 @2) 2.77 km (5:54 / km) +29m 5:37 / km
ahr:135 max:149 shoes: R-NB 481 Gray/Orange 4

2nd loop, again in the cold rain, again with the plan to do Strength after with this as a warmup. Strength-slacking, majorly.

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