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Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running30 23:26:51 143.55(9:48) 231.02(6:05) 3314
  Orienteering5 5:20:45 27.01(11:52) 43.47(7:23) 1356
  Total34 28:47:36 170.56(10:08) 274.5(6:18) 4670
  [1-5]34 28:43:05

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Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)
 
7 PM

Running warm up/down 6:55 intensity: (35 @1) + (6:20 @2) 0.91 km (7:38 / km)
ahr:130 max:155 shoes: O-Icebug Sisu 10.5

Orienteering race 1:14:42 intensity: (27 @1) + (39 @2) + (10:04 @3) + (1:02:47 @4) + (45 @5) 10.19 km (7:20 / km) +303m 6:23 / km
ahr:164 max:177 shoes: O-Icebug Sisu 10.5

Took it moderately paced, as the big race was Saturday. Nailed controls repeatedly and had dreams of grandeur, well-deflated upon seeing the results. Curious if I could've won if I'd hammered it. Physically I think I had 7% speed in me, but I may have made more mistakes - and then been tired for the Relay.

Running 2:50 [0] 0.36 km (7:47 / km) +2m 7:35 / km
shoes: O-Icebug Sisu 10.5


US_Night_2012_Blue - Splits

Thursday Nov 29, 2012 #

4 PM

Running 22:34 intensity: (4 @0) + (4:59 @1) + (17:31 @2) 3.61 km (6:15 / km) +33m 5:59 / km
ahr:128 max:141 shoes: R-NB 481 Gray/Orange

taper

Wednesday Nov 28, 2012 #

1 PM

Running 40:02 intensity: (8:00 @1) + (19:41 @2) + (2:38 @3) + (8:48 @4) + (55 @5) 5.8 km (6:54 / km) +155m 6:05 / km
ahr:141 max:183 shoes: R-NB 481 Gray/Orange

WOC Hungary run. Got a bit higher, nearly to the road...

Tuesday Nov 27, 2012 #

2 PM

Running 21:45 intensity: (3 @0) + (1:49 @1) + (15:03 @2) + (2:20 @3) + (2:08 @4) + (22 @5) 3.33 km (6:32 / km) +28m 6:16 / km
ahr:139 max:181 shoes: R-NB 461 Black # 2

4 PM

Running 52:03 intensity: (22 @0) + (3:57 @1) + (44:35 @2) + (2:15 @3) + (54 @4) 7.97 km (6:32 / km) +14m 6:28 / km
ahr:134 max:168 shoes: R-NB 461 Black # 2

Drawing with footprints in the snow:

Pretty dark, snowy, lots of slipping made the hamstings, esp. left one, a bit touchy - though nothing too bad by evening. Cold seems a bit better too.

Monday Nov 26, 2012 #

11 AM

Running 48:12 intensity: (17:16 @1) + (30:56 @2) 7.93 km (6:05 / km) +71m 5:49 / km
ahr:128 max:141 shoes: R-NB 481 Gray/Orange

Semi-light run w/Angelica & Tom (recovering from cold)

Sunday Nov 25, 2012 #

Event: DVOA Mount Penn - Antietam
 
Event: New York Central Park Hudson Valley Orienteering Local Event
 
12 PM

Orienteering 34:18 intensity: (28:14 @1) + (6:04 @2) 3.54 km (9:41 / km) +195m 7:36 / km
ahr:97 max:140 shoes: R-NB 481 Gray/Orange

Started getting a cold, and it was pretty cold outside, so decided to dress warm and shadow kids instead of pushing my luck.

Jogged White training Manish - he can almost do it on his own. Then back to check on the girls, who'd made a few mistakes, but still finished enthusiastically.

Saturday Nov 24, 2012 #

12 PM

Running 1:05:09 intensity: (33:06 @1) + (31:26 @2) + (27 @3) + (10 @4) 10.69 km (6:06 / km) +161m 5:40 / km
ahr:127 max:161 shoes: R-NB 481 Gray/Orange

Friday Nov 23, 2012 #

11 AM

Running 21:28 intensity: (15:57 @1) + (24 @2) + (1:13 @3) + (3:54 @4) 3.27 km (6:34 / km) +65m 5:58 / km
ahr:126 max:174 shoes: R-NB 481 Gray/Orange

Out & back and a few branches by JN's house, early AM before travel day.

Thursday Nov 22, 2012 #

12 PM

Running hills 1:17:48 [2] 10.35 km (7:31 / km) +418m 6:15 / km
shoes: R-NB 481 Gray/Orange

Hills & trails @ Henry Cowell w/Angelica, including one monster hill - 100m up in 600m - 8 minutes long.

Wednesday Nov 21, 2012 #

7 PM

Running 33:06 [2] 5.34 km (6:12 / km) +50m 5:55 / km
shoes: R-NB 481 Gray/Orange

Evening run in Capitola w/Angelica - her first >1-mile run, post-1/2-marathon.

Tuesday Nov 20, 2012 #

10 AM

Running 21:05 [1] 3.28 km (6:26 / km) +10m 6:20 / km
shoes: R-NB 481 Gray/Orange

Early AM before work

Monday Nov 19, 2012 #

3 PM

Running 36:57 [1] 5.63 km (6:34 / km) +3m 6:33 / km
shoes: R-NB 481 Gray/Orange

Recovery run at lunch at work in CA. Mostly flat & paved. Just not moving that fast today, w/ both quads, and an occasional calf being a bit sore.

Sunday Nov 18, 2012 #

Event: HVO/DVOA Silas Condict County Park
 
Event: Big Sur Half Marathon
 
9 AM

Running warm up/down 7:27 intensity: (6 @1) + (5:27 @2) + (9 @3) + (1:14 @4) + (31 @5) 0.77 km (9:42 / km) +3m 9:31 / km
ahr:140 max:180 shoes: R-NB 481 Gray/Orange

Running race 1:27:10 intensity: (21 @1) + (12 @2) + (2 @3) + (1:25:39 @4) + (56 @5) 21.1 km (4:08 / km) +136m 4:00 / km
ahr:169 max:179 shoes: R-NB 481 Gray/Orange

Big Sur Half Marathon - dream goal 84:24 (4min/km), baseline goal: under 90. Ended up just settling in at 6:40/mi pace, feeling like it wasn't crazy hard, and working hard to hold that pace. Over time, it felt like I was pushing harder - e.g. half way, and then 3/4 of the way I let myself push harder - and it was just enough to actually feel a lot harder, but in reality it simply maintained that pace. While was quite solid, as others around, were dropping left and right. Hard fight at the end with 4 guys pushed me to 6:27 on the last mile.

Happy to maintain for a decent race, w/the final surge bringing my per-mile pace down to 6:39.

75th of 9016 entrants and 6900 finishers. The oldest people ahead of me were two 57 years olds. Only one of whom was male....

R-Quad was the most sore thing during the race - and by Fri. after it was almost back to normal. Glad to get through w/o new major injury (at least as noticed within a week...)

Running warm up/down 19:28 intensity: (10:09 @1) + (9:19 @2) 2.01 km (9:41 / km) +22m 9:10 / km
ahr:98 max:139 shoes: R-NB 481 Gray/Orange

Saturday Nov 17, 2012 #

Running 23:09 [2] 3.4 km (6:49 / km)
shoes: R-NB 461 Black # 2

Early AM run before travel to CA day

Friday Nov 16, 2012 #

3 PM

Running 43:01 intensity: (14:15 @1) + (28:14 @2) + (27 @3) + (5 @4) 7.18 km (6:00 / km) +71m 5:43 / km
ahr:125 max:138 shoes: R-NB 481 Gray/Orange

Simple neighborhood loop. Thinking about work on the way back didn't even notice which way I went...

Thursday Nov 15, 2012 #

9 AM

Running long 1:23:38 intensity: (23:29 @1) + (1:00:04 @2) + (5 @3) 14.96 km (5:35 / km) +221m 5:12 / km
ahr:129 max:153 shoes: R-NB 481 Gray/Orange

5 mile loop, then jog home w/Natasha

Wednesday Nov 14, 2012 #

9 AM

Running 28:43 intensity: (7 @0) + (16:06 @1) + (11:44 @2) + (46 @3) 3.56 km (8:04 / km) +168m 6:32 / km
ahr:124 max:154 shoes: R-NB 481 Gray/Orange

Some random hills off trail, and a few surges, w/Tom. Strange run day.

Running intervals 1:34 intensity: (5 @1) + (21 @2) + (16 @3) + (52 @4) 0.33 km (4:47 / km) +27m 3:23 / km
ahr:156 max:170 shoes: R-NB 481 Gray/Orange

Running intervals 16:43 intensity: (8:30 @1) + (6:27 @2) + (44 @3) + (1:02 @4) 2.72 km (6:09 / km) +58m 5:33 / km
ahr:130 max:162 shoes: R-NB 481 Gray/Orange

Tuesday Nov 13, 2012 #

Note

Ran a bunch of horse farm roads and an undeveloped hillside to the west...

Run-within-100m of everywhere near by house coverage area update:

Next nearest areas to cover (remeasured using Google Earth):
3.6km: NW, bushy undeveloped land btwn 23 & Valley Park
3.6km: SW, yards btwn Swedesford & 202...
3.7km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
3.7km: NW, Phoenixville country club
3.8km: W, large yard by valley stream
3.8km: W, steep hillside forest/yards
3.9km: W, large field/yard btwn Yellow Springs and I-76
4.0km: E, KoP hillside neighborhoods
4.0km: SE, Mainline, west of Stratford
4.0km: S, SW Berwyn

Exceptions:
1.7km: US Post Office, SE PA - High-fenced govt. facility ~250m x 300m rectangle
4.0km: Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences
9 AM

Running 1:33:21 intensity: (37:02 @1) + (56:19 @2) 14.23 km (6:33 / km) +246m 6:02 / km
ahr:128 max:144 shoes: R-NB 481 Gray/Orange

Monday Nov 12, 2012 #

2 PM

Running 39:01 intensity: (3:43 @1) + (35:15 @2) + (3 @3) 6.46 km (6:02 / km) +105m 5:35 / km
ahr:131 max:150 shoes: R-NB 481 Gray/Orange

Sunday Nov 11, 2012 #

Event: DVOA Quail Hill Scout Camp (CANCELED)
 
Event: SVO Susquehanna Stumble XIV
 
11 AM

Orienteering race 2:07:26 intensity: (13 @0) + (10 @1) + (40:58 @2) + (39:42 @3) + (46:23 @4) 17.4 km (7:19 / km) +667m 6:09 / km
ahr:155 max:172 shoes: O-Icebug - Black Spirit II OLX

Tried to keep up with super-fast-Eddie. Even with his bad ankle, I could barely catch him downhill, and he'd slowly pull away uphill... Last sight of him at ~42 minutes in, as we were going in and out of H. I then bobbled F so didn't see him even the good visibility of the FED hillside.

Amazed by how much uphill there was. And then the downhill was too steep to enjoy :( I was thinking I'd have reversed the loop, were I could setting, so the horrible hill would be done up front, and then there'd be a lot more enjoyable downhillish stuff after that?

Anyway, back to the race, didn't see Eddie again until the map exchanged, where he'd stopped at the end of the Short Stumble to avoid further ankle damage, and I continued on.

I ran out of gas a bunch - probably in part not fully recovered from the past two days of long runs, and in part due to Eddie-chasing. I think I'll aim for ~89-90 minutes in my half marathon next week, as it would really suck to aim for 84-86, and then fade hard after 30-60 minutes - see my HR plot here for a good example of fading...


http://www.furlong47.com/svo/results/2012/111112.h...

Long - Splits

Saturday Nov 10, 2012 #

10 AM

Running 1:42:19 intensity: (50:59 @1) + (45:58 @2) + (2:33 @3) + (1:42 @4) + (1:07 @5) 15.98 km (6:24 / km) +304m 5:51 / km
ahr:128 max:181 shoes: R-NB 481 Gray/Orange

Coverage run in the northwest, running on Diamond Rock north for the first time (apparently Angelica had been there) and a few other roads, w/Angelica & Natasha.

Run-within-100m of everywhere near by house coverage area update:

Next nearest areas to cover:
3.7km: W, horse pastures (2)
3.8km: W, steep hillside yards
3.8km: SW, yards btwn Swedesford & 202...
3.8km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
3.9km: NW, bushy undeveloped land btwn 23 & Valley Park
4.0km: E, KoP hillside neighborhoods
4.0km: NW, Phoenixville country club

Exceptions:
1.7km: US Post Office, SE PA - High-fenced govt. facility ~250m x 300m rectangle
4.0km: Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences

Friday Nov 9, 2012 #

11 AM

Running 1:29:37 intensity: (5:59 @1) + (1:21:41 @2) + (1:25 @3) + (32 @4) 15.06 km (5:57 / km) +143m 5:41 / km
ahr:133 max:171 shoes: R-NB 481 Gray/Orange

Thursday Nov 8, 2012 #

12 PM

Running 21:51 intensity: (6:00 @1) + (15:51 @2) 3.61 km (6:03 / km) +55m 5:37 / km
ahr:132 max:140 shoes: R-NB 481 Gray/Orange

By myself, lunchtime
3 PM

Running 22:26 intensity: (17:50 @1) + (4:36 @2) 3.3 km (6:48 / km) +45m 6:22 / km
ahr:122 max:153 shoes: R-NB 481 Gray/Orange

With AJ, after school - 2x1min forest hill surges

Wednesday Nov 7, 2012 #

Note

Out & back tempo run today, with Angelica & Tom doing 4 miles, and me doing 5 miles. Both of our goals were 32 minutes (theirs 8min/mile, mine 4min/km), so we had a good 'race' set up to keep us both motivated. And they won - beating their goal by just a bit more than I did.

Keeping up this pace for a 1/2 marathon race seems maybe plausible, but I think I'll relax it to ~4:05-4:10/km goal pace - lower being Vdot equivalent to a 3 hour marathon (another theoretical goal, if I don't break after 21.1km on pavement...)
9 AM

Running warm up/down 11:31 intensity: (34 @0) + (4:55 @1) + (6:02 @2) 1.69 km (6:49 / km) +17m 6:29 / km
ahr:121 max:137 shoes: R-NB 481 Gray/Orange

Running tempo 31:45 intensity: (15 @1) + (16 @2) + (42 @3) + (30:32 @4) 8.06 km (3:56 / km) +21m 3:53 / km
ahr:167 max:172 shoes: R-NB 481 Gray/Orange

Running warm up/down 10:36 [2] 1.76 km (6:02 / km) +11m 5:51 / km
ahr:137 max:141 shoes: R-NB 481 Gray/Orange

Tuesday Nov 6, 2012 #

10 AM

Running 54:51 intensity: (47:34 @1) + (7:17 @2) 9.32 km (5:53 / km) +72m 5:40 / km
ahr:123 max:142 shoes: R-NB 481 Gray/Orange

Monday Nov 5, 2012 #

11 AM

Running hills 46:37 intensity: (13:09 @1) + (33:28 @2) 7.2 km (6:28 / km) +187m 5:44 / km
ahr:130 max:141 shoes: R-NB 481 Gray/Orange

Sunday Nov 4, 2012 #

Event: BAOC: Golden Goat
 
Event: QOC Mid-Atlantic Champs
 
12 PM

Orienteering race 1:08:49 intensity: (18 @0) + (5 @1) + (55 @2) + (17:37 @3) + (49:54 @4) 10.04 km (6:51 / km) +141m 6:24 / km
ahr:161 max:172 shoes: O-Icebug - Black Spirit II OLX

3rd in Mid-Altantic's, just behind Ken & Eddie. No bogeys, but not super-clean either, with 2 x 1min, and 2x 30 sec mistakes...
3 PM

Orienteering race 15:30 [4] 2.3 km (6:44 / km) +50m 6:05 / km
shoes: O-Icebug Sisu 10.5

Mid-Atlantic relays. Started 2nd and finished 2nd - with a lot more excitement than that sounds like, as 1st and 3rd also started within +/- 10 seconds. Iliana beat both Ken & I to # 1, finding a better way around some downed trees. Ken then found #2 more quickly, after all 3 of us dropped into a reentrant and scratched our heads. Gained perhaps a little ground on Ken at # 3, and exiting to the field (with Iliana just behind, but falling off the pace a bit), but then crossing the field, and choosing a better route to #5, he really pulled away.

Great fun to run on a family team though - with all 4 of us racing. Impressed that Oriana ran most the way - breaking 10min/km for the 1st time - and AJ ran a phenomenal 11:40 or so, for 2.0km on White - even passing back the adult who'd passed him early just before the go control - and coming up the hill hard to tag off to me.

Blue - Splits

Saturday Nov 3, 2012 #

Event: DVOA Governor Dick
 

Running intervals 12:00 intensity: (3:00 @1) + (3:00 @2) + (3:00 @3) + (3:00 @4) 1.0 mi (12:00 / mi)
shoes: R-NB 481 Gray/Orange

Tag with my kids and several others @ Wilson Park

Running warm up/down 10:00 [2] 1.67 km (6:00 / km)
shoes: O-Icebug - Black Spirit II OLX

Warmup before Blue & Relay
11 AM

Running 31:36 intensity: (13:19 @1) + (17:06 @2) + (1:05 @3) + (6 @4) 5.03 km (6:17 / km) +73m 5:51 / km
ahr:122 max:161 shoes: R-NB 481 Gray/Orange

Friday Nov 2, 2012 #

10 PM

Running 20:11 intensity: (3:19 @1) + (16:52 @2) 3.52 km (5:45 / km) +42m 5:25 / km
ahr:131 max:143 shoes: R-NB 481 Gray/Orange

Thursday Nov 1, 2012 #

9 AM

Running intervals 48:22 intensity: (5:09 @1) + (22:55 @2) + (7:06 @3) + (13:12 @4) 8.03 km (6:01 / km) +277m 5:08 / km
ahr:143 max:169 shoes: R-NB 481 Gray/Orange

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