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Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  Running27 18:01:51 107.18(10:06) 172.49(6:16) 3064
  Orienteering5 3:43:28 20.3(11:01) 32.66(6:50) 743
  Total30 21:45:19 127.47(10:14) 205.15(6:22) 3807
  [1-5]30 21:44:29

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Tuesday Nov 30, 2010 #

12 PM

Running 1:06:06 intensity: (2:02 @1) + (1:01:28 @2) + (2:36 @3) 11.64 km (5:41 / km) +144m 5:21 / km
ahr:138 max:156 shoes: R-NB-760

Monday Nov 29, 2010 #

8 AM

Running 39:59 intensity: (2:42 @1) + (31:11 @2) + (6:06 @3) 6.16 km (6:29 / km) +245m 5:25 / km
ahr:139 max:159 shoes: R-NB-760

Sunday Nov 28, 2010 #

9 AM

Running 48:27 intensity: (4:00 @1) + (38:57 @2) + (5:30 @3) 8.18 km (5:55 / km) +280m 5:03 / km
ahr:138 max:155 shoes: R-NB-760

Saturday Nov 27, 2010 #

8 AM

Running race 20:30 intensity: (4 @1) + (14 @2) + (5 @3) + (19:47 @4) + (20 @5) 5.0 km (4:06 / km) +98m 3:44 / km
ahr:173 max:180 shoes: O-Inov8 Mudclaw 330

Delaware XC Champs
Slightly different course than the past years, but similarly hard - probably a little hillier, and a little less rugged/rooty, as they replaced the only single track trail segment with a hill in a field.

I ran a few seconds faster than last year which is good, though not nearly as good as 3 years ago...

Like last year, I got scalped by the top 2 women. Not that I have a problem with that. When the field is moderately large or strong, as it is with this race's $200 prize for 1st woman, that often happens.

However, what I wasn't so happy about was that the top woman in the race - the Delaware state cross-country champion, was 11. Yes, F11. 20:25 on a course than was about 10% slower than a road course. Which puts her at close a ~90% age/gender/course graded result. Not often I race a world class athlete... And an 11 year old to boot.

Had I known her time in advance however (there were different heats and I had missed the women's finish), I wonder if I could've pulled out the extra 6 seconds...

And on the knee - hasn't really hurt much in running since last weekend, and it survived this race (and the next 22 hours so far) w/o major issue, so I think we're good to call this fixed.

Running warm up/down 16:19 intensity: (4:30 @1) + (11:24 @2) + (25 @3) 2.19 km (7:27 / km) +48m 6:43 / km
ahr:129 max:162 shoes: O-Inov8 Mudclaw 330

Running warm up/down 5:44 [1] 0.71 km (8:05 / km) +15m 7:18 / km
shoes: O-Inov8 Mudclaw 330

Friday Nov 26, 2010 #

1 PM

Running 54:23 intensity: (8:56 @1) + (45:06 @2) + (21 @3) 8.36 km (6:30 / km) +207m 5:47 / km
ahr:134 max:151 shoes: R-NB-760

Thursday Nov 25, 2010 #

4 AM

Running 20:14 intensity: (17 @0) + (3:16 @1) + (16:41 @2) 3.26 km (6:13 / km) +17m 6:03 / km
ahr:129 max:145 shoes: R-NB-760

Wednesday Nov 24, 2010 #

6 PM

Running 20:12 intensity: (3:05 @1) + (12:09 @2) + (2:36 @3) + (2:22 @4) 3.8 km (5:19 / km) +22m 5:10 / km
ahr:137 max:169 shoes: R-NB-760

Tuesday Nov 23, 2010 #

12 PM

Running 49:04 intensity: (4:14 @1) + (44:50 @2) 8.31 km (5:54 / km) +23m 5:49 / km
ahr:131 max:140 shoes: R-NB-760

Monday Nov 22, 2010 #

5 PM

Running 26:21 intensity: (9:30 @1) + (16:51 @2) 4.51 km (5:50 / km) +1m 5:50 / km
ahr:127 max:144 shoes: R-NB-760

Sunday Nov 21, 2010 #

Event: Blue Hills Traverse
 
10 AM

Running 31:56 intensity: (6:57 @1) + (24:59 @2) 5.09 km (6:16 / km) +115m 5:38 / km
ahr:131 max:147 shoes: R-NB-760

Saturday Nov 20, 2010 #

9 AM

Orienteering 23:33 intensity: (23:01 @1) + (32 @2) 3.31 km (7:07 / km) +75m 6:23 / km
ahr:112 max:175 shoes: R-NB-760

Knee mostly pain free today - two short runs, and only noticed it lightly early in the 2nd run

Friday Nov 19, 2010 #

7 AM

Running 33:04 intensity: (14 @1) + (32:50 @2) 0.64 km (51:59 / km) +140m 24:45 / km
ahr:150 max:174 shoes: R-NB-760

Thursday Nov 18, 2010 #

6 AM

Running 1:06:15 intensity: (21:24 @1) + (40:52 @2) + (3:59 @3) 10.12 km (6:33 / km) +321m 5:39 / km
ahr:134 max:155 shoes: R-NB-760

Wednesday Nov 17, 2010 #

11 AM

Running 22:57 intensity: (3 @0) + (8:16 @1) + (14:13 @2) + (11 @3) + (14 @4) 3.79 km (6:04 / km) +20m 5:54 / km
ahr:130 max:164 shoes: R-NB-760

Tuesday Nov 16, 2010 #

7 AM

Running 53:30 intensity: (2:22 @1) + (48:55 @2) + (1:59 @3) + (14 @4) 9.01 km (5:56 / km) +180m 5:24 / km
ahr:137 max:167 shoes: R-NB-760

Monday Nov 15, 2010 #

10 AM

Running 28:55 intensity: (17 @0) + (8:21 @1) + (20:17 @2) 4.73 km (6:07 / km) +101m 5:31 / km
ahr:132 max:145 shoes: R-NB-760

Sunday Nov 14, 2010 #

12 PM

Running intervals 15:07 intensity: (7:38 @1) + (6:29 @2) + (1:00 @4) 2.1 km (7:12 / km) +28m 6:45 / km
ahr:118 max:149 shoes: R-NB-760

Running 8:06 intensity: (4:16 @1) + (3:50 @2) 1.2 km (6:45 / km) +6m 6:35 / km
ahr:99 max:143 shoes: R-NB-760

Saturday Nov 13, 2010 #

8 AM

Orienteering 37:24 [2] 5.12 km (7:18 / km) +95m 6:41 / km
shoes: O-Inov8 Mudclaw 330

Friday Nov 12, 2010 #

7 AM

Running 46:59 intensity: (13 @0) + (5:31 @1) + (41:10 @2) + (5 @3) 8.27 km (5:41 / km) +122m 5:17 / km
ahr:133 max:151 shoes: R-NB-760

Thursday Nov 11, 2010 #

Orienteering 25:00 [1] 4.0 km (6:15 / km) +40m 5:57 / km
shoes: R-NB-760

Hanging controls for VF Elem. 3rd grade and then running club. Knee seems a liitle better today

Wednesday Nov 10, 2010 #

7 AM

Running 21:59 intensity: (18:46 @1) + (2:12 @2) + (59 @3) + (2 @4) 3.23 km (6:48 / km) +14m 6:39 / km
ahr:118 max:163 shoes: R-NB-760

Tuesday Nov 9, 2010 #

5 AM

Running 1:13:19 intensity: (30:21 @1) + (42:58 @2) 12.16 km (6:02 / km) +154m 5:40 / km
ahr:129 max:152 shoes: R-NB-760

Monday Nov 8, 2010 #

Running 45:54 [2] 7.78 km (5:54 / km) +89m 5:35 / km
shoes: O-Inov8 Oroc 340

Bad day for blood sugar (or some measure of energy.) Didn't eat enough breakfast, so scrubbed the AM run when I was weakening. Had a decent lunch (two large bowls of soup, plus 4 slices of toast), but still ran out of gas halfway, so bailed back a bit before the 50 minutes intended. (Aiming for a 10hr week since I'm supposed to do 6/8/10 hr weeks and I haven't even hit 8 for a while..)

Sunday Nov 7, 2010 #

Running warm up/down 26:39 [2] 3.5 km (7:37 / km) +50m 7:06 / km
shoes: O-Inov8 Oroc 340

Short warmup, and cooldown on AJ's white - hard to keep up with AJ. A splash through a stream that was about 1 foot deeper than expected, 2 minutes from the finish was a real slap to already tired legs, then I had to shadow AJ. At least I changed right away today so I didn't freeze.

Orienteering race 1:42:01 intensity: (16:29 @2) + (48:17 @3) + (37:15 @4) 15.0 km (6:48 / km) +400m 6:00 / km
shoes: O-Inov8 Oroc 340

Ross caught me 4 minutes about 1/3 of the way through, and while I kept up with a slightly better route at the end of the first leg we ran together, I missed a little on the leg afterwards, apparently swerving off my rough compass, while he went right (perhaps to bounce off the trail?) Won 2 of the next 3 splits trying to catch back up to Ross, apparently reeling him back in about 30 seconds - but he was still out of sight and I never saw him again.

Again, a decent run overall, but still about 7 minutes of nav. time lost that I could've done better on, and, given my ability to win splits while trying to catch Ross, and my low HR overall, I'm sure I left some time on the table physically too.

More consistent use of the compass would've helped a lot technically.

Blue Long - Splits

Saturday Nov 6, 2010 #

Event: Hickory Run
 

Running warm up/down 40:00 [2] 4.5 km (8:53 / km) +80m 8:10 / km
shoes: O-Inov8 Oroc 340

Short warmup (at a cold Hickory Run event - flurries - at least not sleet...), plus a long cool-down with AJ running White. "The coolest White course every, though a little cheap." I.e. the scenery/terrain was awesome - deciduous to dark evergreen forests, cool stream crosses, a stone-slab 'sidewalk' next to a water-slide of a stream, waterfall, steep drops into the stream, tunnels through rhododendrum, a stair-case slot up a cube-like cliff.

Orienteering race 35:30 intensity: (43 @2) + (5:26 @3) + (28:32 @4) + (49 @5) 5.23 km (6:47 / km) +133m 6:01 / km
shoes: O-Inov8 Oroc 340

Hickory Run Middle - Decent run - no major bogeys - just a bad route choice on one leg though there's one time loss in AP that I'll need to check the map on... more later if I'm serious about improving.

Blue Middle - Splits

Friday Nov 5, 2010 #

Running 20:09 [2] 3.5 km (5:45 / km) +10m 5:40 / km
shoes: R-NB-760

Denver airport, west long-term parking lot. Pretty view of the mountains & some altitude training all between flights...

Thursday Nov 4, 2010 #

Running warm up/down 8:22 [2] 1.47 km (5:41 / km) +9m 5:31 / km
shoes: R-NB-760

Running 1:06:39 [2] 11.87 km (5:37 / km) +241m 5:06 / km
shoes: R-NB-760

Ran with a colleague I didn't even know was a runner - testing 5 GPS devices at the same time, incl. my FR 305. But in Silicon Valley, no one even gave us a 2nd look...

Wednesday Nov 3, 2010 #

Running 20:05 intensity: (10:00 @1) + (10:05 @2) 2.32 mi (8:39 / mi)
shoes: R-NB-760

Slept through morning planned run, worked through evening planned group track intervals, then ran on the treadmill in the evening.
Work, while technically satisfying at times, definitely sucks time away from other things...

Tuesday Nov 2, 2010 #

Running 39:31 [2] 6.73 km (5:52 / km) +191m 5:09 / km
shoes: R-NB-760

Pretty run @ Rancho, time limited by a 9am mtg. (that I scheduled, oops)

Monday Nov 1, 2010 #

Running 45:06 [2] 6.93 km (6:30 / km) +93m 6:06 / km
shoes: R-NB-760

Work week in CA, though my Mon. run was in PA, as the morning flights were sold out - figured out why when I arrived in CA as people were apparently flying out in the AM to get to the final game of the World Series, where the Giants won that evening. Got to the office at 7:30pm, and talked to 3 people as they were leaving or getting ready to... people work a lot there.

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