Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Running32 24:30:27 147.2(9:59) 236.9(6:12) 4318
  Orienteering1 38:45 3.8(10:12) 6.11(6:21) 196
  Strength1 10:00
  Total33 25:19:12 151.0 243.01 4514
  [1-5]33 25:13:14
averages - sleep:8 weight:69.9kg

«»
2:16
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Feb 29, 2012 #

Running 31:54 [1] 4.14 km (7:42 / km) +15m 7:34 / km
shoes: R-NB 461 Black # 2

Evening run

Tuesday Feb 28, 2012 #

Running 27:23 [1] 3.69 km (7:25 / km) +14m 7:17 / km
shoes: R-NB 461 Black # 2

As the swollen area continued to grow toward my toes, and up the calf toward the knee, I ventured out twice today - it was pretty clear from the type of pain that this was outside muscle damage + swelling, as the impact pain was mostly the muscle shaking type - no sharp pains or muscle pulling pains. So, as I've done with ankles in the past, running w/o rolling it should be fine... Sure...

Running 24:15 [1] 3.46 km (7:01 / km) +13m 6:53 / km
shoes: R-NB 461 Black # 2

Late evening run, with Angelica, who was similarly slow because she didn't like the heat (~75-deg w/high humidity)

Monday Feb 27, 2012 #

Running 20:30 [1] 2.1 km (9:46 / km)
shoes: R-NB 461 Black # 2

After 36 hours of rest, ice, compression & elevation, plus various beverages, I decided I'd take the ankle I was limping while walking slowly on out for a short run.

Very sweet that Oriana was very motivated to run with me, to try to help me keep my streak alive - they both cried yesterday when my 2 mile streak ended (it's been going on for a significant chunk of their lives) - I hadn't realized how much they'd noticed - and they both wanted to help me at least keep the 20-minute-run streak alive.

So, I hobble-'ran' exploring parts of the large Barcelo Mayo property at night with Oriana, and for the first half at least, she got to be faster than daddy... :)

Sunday Feb 26, 2012 #

Event: UGLY MUDDER
 

Running 22:44 intensity: (15:44 @1) + (7:00 @2) 2.9 km (7:50 / km) +5m 7:46 / km
shoes: R-NB 461 Black # 2

Run at resort in Mexico. After ~7 minutes, running down a sandy slope, and looking backwards at Angelica, while wearing tall new shoes, I rolled my ankle on an embedded piece of rocky coral hidden in the sand. Ouuuucch. Egg sized swelling in 15 seconds. Tried to walk/jog it off, but within 10-15 minutes I had half-orange swelling and growing, so decided, esp. given I was in Mexico, to give up on the 2-miles streak and just RICE it at that point.
Ankle injured while being on vacation - on the negative side, I was less active with the kids for a few days - on the positive side, I could just read with my foot up in a hammock for two hours a day...

2 running miles a day streak ENDs at 812 days
20 running minutes a day streak CONTINUEs

Saturday Feb 25, 2012 #

Running 20:23 [2] 3.7 km (5:31 / km) +30m 5:18 / km
shoes: R-NB 461 Black

Early AM run before trip to Mex.

Friday Feb 24, 2012 #

Running 22:28 [2] 4.19 km (5:22 / km) +40m 5:07 / km
shoes: R-NB 461 Black # 2

Evening quick run in the new shoes

Thursday Feb 23, 2012 #

Running 1:00:00 [2] 9.8 km (6:07 / km) +100m 5:50 / km
shoes: R-NB 461 Black

w/Tom & Angelica

Wednesday Feb 22, 2012 #

Running intervals 1:08:14 intensity: (48:14 @1) + (20:00 @4) 12.0 km (5:41 / km) +400m 4:52 / km
shoes: R-NB 461 Black

20x 1 min hard, 1 min easy in the middle of the run. Hilly loop at start.

Tuesday Feb 21, 2012 #

Running 1:30:37 [2] 13.8 km (6:34 / km) +122m 6:17 / km
shoes: R-NB 461 Black

Monday Feb 20, 2012 #

Note

Re-run of the 1st ever Mt. Misery run. 2nd fastest run ever, but still 4 minutes off the run I did while chasing Clem in 2005, 1 month after the race. Still quite surprised at how fast I ran that day. Head to head helps. Gotta do more of that.

Running warm up/down 21:00 [2] 3.34 km (6:17 / km) +35m 5:58 / km
shoes: O-Icebug Sisu 10.5

Pre/Post VF Misery 1st Red rerun

Orienteering tempo 38:45 intensity: (16:30 @3) + (22:15 @4) 6.11 km (6:21 / km) +196m 5:28 / km
shoes: O-Icebug Sisu 10.5

The re-run

Red - Splits

Sunday Feb 19, 2012 #

Running 38:00 [2] 6.0 km (6:20 / km) +30m 6:11 / km
shoes: R-NB 461 Black

30 minutes around YMCA, then 10 more around home.

Around the Y, I at least covered a few new areas I'd never run before, in the 4-6km circles - all while AJ & Oriana were working out (''teen' gym & pool w/friends). Pretty lazy compared to some though...

I did finally buy new shoes - same as the current pair, which is still intact after nearly 1,500 miles...

Saturday Feb 18, 2012 #

Event: Frostbite 5 miler
 
10 PM

Running 20:28 intensity: (22 @0) + (1:25 @1) + (17:56 @2) + (45 @3) 3.69 km (5:33 / km) +42m 5:15 / km
ahr:135 max:155 shoes: R-NB 461 Black

11pm box checker run after a long afternoon skiing with kids +3 hr. driving, to/from Blue Mtn. Nice place.

Friday Feb 17, 2012 #

10 AM

Running 1:25:01 intensity: (3:01 @1) + (1:00:25 @2) + (3:38 @3) + (17:57 @4) 12.42 km (6:51 / km) +541m 5:37 / km
ahr:144 max:174 shoes: R-NB 461 Black

Hill intervals @ VF Mt. Joy, cannon sign to paved lot edge (pavement long gone, but ditch end beside trail is still quite distinct)
3:49, 3:49, 3:53, 3:50, 3:56

Long loop cooldown

VF-Joy Cannon Sign to Hilltop Lot - Splits

Thursday Feb 16, 2012 #

11 AM

Running 1:00:46 intensity: (4:46 @1) + (54:48 @2) + (1:12 @3) 8.89 km (6:50 / km) +272m 5:56 / km
ahr:135 max:177 shoes: R-NB 461 Black

Wednesday Feb 15, 2012 #

10 AM

Running intervals 1:10:31 intensity: (1:56 @0) + (2:58 @1) + (39:49 @2) + (1:52 @3) + (23:56 @4) 13.56 km (5:12 / km) +165m 4:54 / km
ahr:148 max:178 shoes: R-NB 461 Black

4xmile intervals in Wilson Park w/Natasha (who's only ~10-20 sec/mile behind)
6:06 (paved), 6:21 (grass), 6:27 (grass), 6:20 (grass)

.3 mile recovery jog between

Tuesday Feb 14, 2012 #

4 PM

Running 32:25 intensity: (58 @0) + (18:17 @1) + (12:49 @2) + (21 @3) 4.32 km (7:31 / km) +52m 7:05 / km
ahr:123 max:157 shoes: R-NB 461 Black

Monday Feb 13, 2012 #

9 AM

Running 52:19 [2] 8.23 km (6:21 / km) +229m 5:35 / km
ahr:135 max:181 shoes: R-NB 461 Black

Sunday Feb 12, 2012 #

Event: QOC Greenbelt
 
1 PM

Running 10:18 [2] 1.72 km (6:00 / km) +17m 5:43 / km
ahr:150 max:178 shoes: R-NB 461 Black

Running long 2:05:48 intensity: (36 @0) + (56:16 @1) + (1:08:56 @2) 17.41 km (7:14 / km) +478m 6:21 / km
ahr:126 max:146 shoes: R-NB 461 Black

Saturday Feb 11, 2012 #

Event: Feel the Love 5k
 

Running race 18:33 [4] 5.0 km (3:43 / km) +30m 3:36 / km
weight:69.9kg shoes: R-NB 461 Black

Only 5 seconds off my personal best in a 5k. Bryn Mawr. Some hills too... Thought I was getting slower w/o group intervals for ~3 months, but apparently the occasional weekend races have been sufficient to maintain speed. Happily surprised.
3 PM

Running 18:33 [4] 5.0 km (3:43 / km) +30m 3:36 / km
ahr:171 max:179 shoes: R-NB 461 Black

Running 10:48 intensity: (4:13 @1) + (6:35 @2) 1.67 km (6:28 / km)
ahr:122 max:135 shoes: R-NB 461 Black

Friday Feb 10, 2012 #

9 AM

Running 24:30 intensity: (30 @1) + (24:00 @2) 4.17 km (5:53 / km) +51m 5:32 / km
ahr:135 max:175 shoes: R-NB 461 Black

11 AM

Running 26:57 intensity: (2:06 @1) + (24:51 @2) 4.13 km (6:31 / km) +88m 5:54 / km
ahr:129 max:162 shoes: R-NB 461 Black

Thursday Feb 9, 2012 #

Strength 10:00 [1]

A few things for hamstring & hip flexor, foot & ankle
11 AM

Running 1:25:58 intensity: (40 @0) + (1:36 @1) + (1:20:05 @2) + (3:09 @3) + (28 @4) 14.62 km (5:53 / km) +198m 5:30 / km
ahr:138 max:160 shoes: R-NB 461 Black

3 PM

Running 26:10 intensity: (9 @0) + (15:44 @1) + (10:17 @2) 3.42 km (7:39 / km) +56m 7:04 / km
ahr:129 max:172 shoes: R-NB 461 Black

Wednesday Feb 8, 2012 #

11 AM

Running 38:10 intensity: (6:55 @1) + (11:53 @2) + (3:29 @3) + (15:53 @4) 8.24 km (4:38 / km) +210m 4:07 / km
ahr:145 max:174 shoes: R-NB 461 Black

6x800
3:13, 3:03, 3:00, 2:59, 2:59, 2:59 - last 3 approx, as Garmin FR 610 watch was taking several seconds after the button press to actually register... sucks they can get splits right...

Tuesday Feb 7, 2012 #

10 AM

Running 1:29:50 [2] 13.85 km (6:29 / km) +282m 5:53 / km
ahr:135 max:183 shoes: R-NB 461 Black

Monday Feb 6, 2012 #

4 PM

Running 29:30 intensity: (4:21 @1) + (14:29 @2) + (1:43 @3) + (8:57 @4) 4.85 km (6:05 / km) +58m 5:44 / km
ahr:140 max:182 shoes: R-NB 461 Black

Sunday Feb 5, 2012 #

8 AM

Running 1:08:09 intensity: (49 @1) + (57:51 @2) + (3:58 @3) + (5:31 @4) 13.06 km (5:13 / km) +158m 4:55 / km
ahr:141 max:168 shoes: R-NB 461 Black

Saturday Feb 4, 2012 #

Running 1:00:00 [2] 9.0 km (6:40 / km) +300m 5:43 / km
shoes: R-NB 461 Black

Joy & Misery, kinda slow

Friday Feb 3, 2012 #

7 AM

Running 23:43 intensity: (24 @0) + (22:38 @1) + (41 @2) 3.26 km (7:16 / km) +47m 6:47 / km
ahr:117 max:129 slept:8.0 shoes: R-NB 461 Black

Evening before and day seemed fairly similar to previous day - perhaps with even an added hour of sleep, but getting up to run I was much more sluggish today.

Thursday Feb 2, 2012 #

6 AM

Running 23:32 intensity: (53 @0) + (19:29 @1) + (3:10 @2) 3.71 km (6:20 / km) +55m 5:54 / km
ahr:116 max:137 shoes: R-NB 461 Black

Run near city hall in Taipei. Lantern festival 'floats' and other lantern based designs were all around

Wednesday Feb 1, 2012 #

Running 21:00 [2] 3.54 km (5:56 / km) +155m 4:52 / km
shoes: R-NB 461 Black

Treadmill (was 2 degrees F outside the hotel in Seoul...), before a day of work

« Earlier | Later »