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Training Log Archive: Wyatt

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Running31 24:01:10 148.0(9:44) 238.18(6:03) 3872
  Orienteering2 1:20:15 7.39(10:52) 11.89(6:45) 408
  Total33 25:21:25 155.39(9:47) 250.07(6:05) 4280
  [1-5]33 25:16:26

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Monday Feb 28, 2011 #

9 AM

Running 41:32 intensity: (20 @0) + (4:07 @1) + (37:05 @2) 5.96 km (6:58 / km) +216m 5:54 / km
ahr:134 max:147 shoes: R-NB 461 Black

Sunday Feb 27, 2011 #

Event: Ugly Mudder 7.25 Mile Trail Run
 
8 AM

Running warm up/down 5:11 intensity: (1:34 @1) + (50 @2) + (1:21 @3) + (1:26 @4) 0.77 km (6:46 / km) +13m 6:14 / km
ahr:146 max:166 shoes: O-Inov8 Oroc 340

Running race 59:28 intensity: (40 @0) + (14 @1) + (6 @2) + (3:10 @3) + (53:18 @4) + (2:00 @5) 11.39 km (5:13 / km) +375m 4:29 / km
ahr:167 max:178 shoes: O-Inov8 Oroc 340

Another race that ended up more as a good workout. Solid start, lots of fighting for position on rough trails in the first 20 minutes at HR >170, and a great foot workout.

Though maybe some training, e.g. intervals, aside from just weekend racing would help...

Fought the top woman - really tough small runner on rugged trails - back/forth a few times in the first 2-3 miles. Got ahead, but

Max. HR was actually downhill as I was fighting past people and trying to gain as many places as possible when the pack of ~3-5 in front of me got off 'trail'.

BTW, this 'trail' run was ~25% not on anything that would even make 'indistinct' grade on an Orienteering map. Probably only about 5-10% was 'bushwhacking' by intent, but the other 15% was on smallish trails when the course was invented several years ago that have since been covered with all sorts of deadfall. Not the steepest Mt. Penn run by Ron Horn, but definitely one of the least road-runner-friendly courses he's hosted.

Unfortunately a great race was marred somewhat by someone who managed to out-hooligan Ron Horn just North of List Rd. He streamers every ~25-50m, and chains arrows to trees at every turn, yet someone removed ~300m of streamers and cut a chained sign off a tree - that was set the day before, and apparently vetted earlier in the morning!

And I'm setting 30 controls for an orienteering event in March within the 1km surrounding that spot. Could be very expensive event if epunches are swiped en masse :(

Results expected here
C • Mt. Penn in 3 weeks. 1
10 AM

Orienteering 18:18 intensity: (3:50 @1) + (14:10 @2) + (18 @3) 2.09 km (8:45 / km) +107m 6:58 / km
ahr:134 max:149 shoes: O-Inov8 Oroc 340

Set stakes for Mt. Penn event. They're just little tiny white stakes, yet Ron Bortz thinks some of these might get stolen if they're too close to trails. Mt. Penn hooligans...

Saturday Feb 26, 2011 #

2 PM

Running 40:37 intensity: (1:44 @1) + (38:22 @2) + (31 @3) 5.99 km (6:47 / km) +161m 5:59 / km
ahr:135 max:155 shoes: R-NB 461 Black

Friday Feb 25, 2011 #

7 AM

Running 21:15 intensity: (2:37 @1) + (18:38 @2) 3.65 km (5:49 / km) +9m 5:45 / km
ahr:132 max:147 shoes: R-NB 461 Black

Thursday Feb 24, 2011 #

7 AM

Orienteering 1:01:57 intensity: (7:32 @1) + (53:35 @2) + (50 @3) 9.8 km (6:19 / km) +301m 5:29 / km
ahr:136 max:153 shoes: R-NB 461 Black

Wednesday Feb 23, 2011 #

7 PM

Running 23:53 intensity: (28 @0) + (58 @1) + (22:27 @2) 4.42 km (5:24 / km) +1m 5:24 / km
ahr:138 max:166 shoes: R-NB 461 Black

Tuesday Feb 22, 2011 #

Running 22:00 [2] 2.6 mi (8:28 / mi) +20m 8:16 / mi
shoes: R-Brooks Adrenaline

Crazy day. Was supposed to fly in AM. Flight was cancelled and I thought I was getting AJ's fever, so I stayed home. And worked. And then felt better and rebooked travel for PM. Then managers said stay home and fly Wednesday morning, so you can be on the phone in meetings all Tue. PM. Ended up not running until 10pm, on the treadmill in the basement. Haven't run there in a long time.

Monday Feb 21, 2011 #

11 AM

Running 1:09:50 intensity: (11:02 @1) + (58:20 @2) + (28 @3) 10.14 km (6:53 / km) +300m 6:00 / km
ahr:133 max:150 shoes: O-Inov8 Mudclaw 330

Sunday Feb 20, 2011 #

10 AM

Running 25:47 intensity: (8:03 @1) + (17:44 @2) 3.87 km (6:40 / km) +41m 6:19 / km
ahr:128 max:162 shoes: R-NB 461 Black

Saturday Feb 19, 2011 #

Event: Frostbite 5 mile
 

Running race 32:04 [4] 5.0 mi (6:25 / mi) +100m 6:02 / mi
ahr:172 max:176 shoes: R-NB 461 Black

5 mile race, in the wind, some hills, and no race number so perhaps my motivation lacked a bit? Or maybe I'm a little sick - others in the family have been esp. tired the last few days and it hit me today.

Not a terrible result, but definitely not happy to be 1.5 minutes down on last year, and well below last week. Nor was HR nearly as high so I apparently wasn't pushing as hard :(
5 AM

Running warm up/down 2:55 [2] 0.52 km (5:37 / km) +10m 5:07 / km
ahr:164 max:177 shoes: R-NB 461 Black

Running warm up/down 8:41 intensity: (35 @1) + (8:06 @2) 1.36 km (6:24 / km) +19m 5:59 / km
ahr:135 max:140 shoes: R-NB 461 Black

Friday Feb 18, 2011 #

6 AM

Running 1:05:15 intensity: (6:33 @1) + (58:42 @2) 10.56 km (6:11 / km) +157m 5:45 / km
ahr:136 max:165 shoes: R-NB 461 Black

Thursday Feb 17, 2011 #

Running 52:00 intensity: (47:00 @2) + (4:00 @3) + (1:00 @4) 8.0 km (6:30 / km) +300m 5:28 / km
ahr:138 max:166 shoes: R-NB 461 Black

With Tom & Angelica, enjoying a whole lotta leafy trails. And some snow where it hadn't melted yet, including a ski/slide down Eric's hill, and a 1 block uphill surge at the end where Tom's HR hit 101% of Max (time to reset the Max HR there....)

Wednesday Feb 16, 2011 #

8 AM

Running 1:24:39 [2] 12.84 km (6:36 / km) +297m 5:55 / km
shoes: R-NB 461 Black

Random run w/poor motivation. Another test of the VZ iPhone4 w/RunKeeper & SensorMonitor. GPS worked pretty cleanly today. Total distance matched Garmin to <0.1% accuracy - luckily precise, IMO.

Tuesday Feb 15, 2011 #

1 PM

Running 22:57 intensity: (10:00 @1) + (12:53 @2) + (4 @3) 2.97 km (7:44 / km) +42m 7:13 / km
ahr:119 max:149 shoes: R-NB-760

Running 8:07 intensity: (7:37 @1) + (30 @2) 1.06 km (7:40 / km) +28m 6:46 / km
ahr:105 max:142 shoes: R-NB-760

With Oriana, incl. a new record for the year of 26.9 for 100m - still 0.4 sec bit too slow to beat AJ, age-graded, so she's 2nd in the family for now for 100m for the year.

Monday Feb 14, 2011 #

9 AM

Running 1:10:42 intensity: (15:58 @1) + (50:15 @2) + (4:29 @3) 12.21 km (5:48 / km) +140m 5:29 / km
ahr:136 max:154 shoes: R-NB-760

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.

Sunday Feb 6, 2011 #

5 AM

Running 59:10 intensity: (42:20 @1) + (16:46 @2) + (4 @3) 8.48 km (6:59 / km) +111m 6:33 / km
ahr:122 max:149 shoes: O-Inov8 Mudclaw 330

1 way to pick up the car - where Angelica actually returned just as I was backing out (she had planned earlier to end at home.)

Saturday Feb 5, 2011 #

7 AM

Running 5:05 [1] 0.64 km (7:57 / km)
shoes: R-NB-760

Running 9:35 [2] 1.61 km (5:56 / km) +15m 5:41 / km
shoes: R-NB-760

A mile 2011 PR for AJ. Really slow though. He's really not pushing that hard this year in running.

Running 11:50 [1] 1.72 km (6:54 / km) +23m 6:28 / km
shoes: R-NB-760

2 PM

Running 37:50 intensity: (2:31 @1) + (25:50 @2) + (9:07 @3) + (22 @4) 5.51 km (6:52 / km) +76m 6:25 / km
ahr:140 max:168 shoes: R-NB-760

Later, with Vadim, incl. some slow snow running in bad shoes

Friday Feb 4, 2011 #

12 PM

Running 30:53 intensity: (12 @0) + (26:57 @1) + (3:44 @2) 4.92 km (6:17 / km) +57m 5:56 / km
ahr:118 max:136 shoes: R-NB-760

Thursday Feb 3, 2011 #

Note

I could almost breathe normally last night, and the few deep breaths I took while running today weren't quite as painful as yesterday. Still quite sharp though as I get to 90%+ capacity...
6 AM

Running 59:45 [2] 9.91 km (6:02 / km) +110m 5:43 / km
shoes: R-NB-760

Wednesday Feb 2, 2011 #

8 AM

Running 20:04 intensity: (14:00 @1) + (5:22 @2) + (36 @3) + (6 @4) 3.02 km (6:39 / km) +32m 6:19 / km
ahr:120 max:160 shoes: R-NB-760

12 PM

Running 21:12 intensity: (12:08 @1) + (9:04 @2) 2.27 km (9:19 / km) +4m 9:14 / km
ahr:118 max:148 shoes: O-Inov8 Oroc 340

Tuesday Feb 1, 2011 #

Note

I seem to have fractured a rib in the skiing fall on Sunday. I'm a very conservative skier now, but I somehow decided to race AJ for a short distance. While then going the fastest I had gone all day, AJ got out of control in front of me, swerved toward my path and as I avoided colliding with his body, our skis crossed undoing a binding... Then as I fell onto my curled up right arm, my wallet, in a high jacket pocket got jammed hard into the ribs.

I thought maybe I'd fractured it right then, but as I recovered my lung capacity, I thought maybe I would fade. But it's still pretty sore today on breathing deep, and many upper body movements... Among rib fractures, it seems quite mild, but I'm not esp. keen on 6 weeks more of this, especially the need to take it real easy to not whack it again...

Hope my self+internet diagnosis is wrong...
12 PM

Running 30:26 intensity: (27:49 @1) + (2:37 @2) 4.61 km (6:36 / km) +56m 6:14 / km
ahr:106 max:136 shoes: O-Inov8 Oroc 340

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