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Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running30 20:53:18 133.69(9:22) 215.16(5:50) 4270
  Orienteering8 10:00:44 51.3(11:43) 82.56(7:17) 2413147c
  Strength3 34:00
  Total37 31:28:02 184.99 297.71 6683147c
  [1-5]37 30:44:36

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Monday Sep 30, 2013 #

7 AM

Running 38:59 intensity: (9:43 @0) + (13:44 @1) + (15:32 @2) 6.43 km (6:04 / km) +73m 5:44 / km
ahr:111 max:137 shoes: R-NB 481 Gray/Orange 2

Sunday Sep 29, 2013 #

Event: DVOA Nolde Forest
 
9 AM

Running warm up/down 7:58 intensity: (2:45 @0) + (3:55 @1) + (1:18 @2) 0.89 km (8:59 / km) +8m 8:36 / km
ahr:106 max:132 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 1:00:34 intensity: (21 @0) + (6 @1) + (13:09 @2) + (26:03 @3) + (20:55 @4) 9.31 km (6:30 / km) +309m 5:35 / km
ahr:154 max:166 12c shoes: O-Icebug - Black Spirit II OLX


Red - Splits

Saturday Sep 28, 2013 #

Event: DVOA Valley Forge National Historical Park, Mt. Joy
 
8 AM

Orienteering 30:29 intensity: (12:11 @1) + (18:18 @2) 4.88 km (6:14 / km) +274m 4:52 / km
ahr:124 max:142 11c shoes: R-NB 481 Gray/Orange 3

Memory O'ed the White Course @ VF Park (Joy, Lower Lot)

Mary's working hard on the rangers here - even walking the potential course area with them earlier this week to try to stretch their boundaries of where we can and cannot go.

Unfortunately, they are still quite strict - and included a rule of no walking 100m along the shoulder of a lightly used maintenance road - while encouraging us to use the much more dangerous cross-walks across Route 23 - which is medium-to-high traffic @ ~50mph!

Friday Sep 27, 2013 #

9 AM

Running hills 59:09 intensity: (13:09 @1) + (46:00 @2) 8.88 km (6:39 / km) +225m 5:55 / km
ahr:128 max:142 shoes: R-NB 481 Gray/Orange 2

Thursday Sep 26, 2013 #

8 AM

Running 56:24 intensity: (1:37 @0) + (17:11 @1) + (37:36 @2) 9.62 km (5:52 / km) +139m 5:28 / km
ahr:127 max:144 shoes: R-NB 481 Gray/Orange 2

1 PM

Running 3:57 intensity: (2:30 @1) + (1:27 @2) 0.44 km (8:59 / km) +12m 7:54 / km
ahr:80 max:107 shoes: R-NB 481 Gray/Orange 2

@ OAKs

Running 4:32 intensity: (1:25 @1) + (3:07 @2) 0.64 km (7:05 / km) +17m 6:15 / km
ahr:78 max:111 shoes: R-NB 481 Gray/Orange 2

@OAKs

Wednesday Sep 25, 2013 #

Running race 32 [5] 0.2 km (2:40 / km)

32.2 on 3rd of 4 200m intervals - one I intentionally hammered after an easy one - to take the 2013 house record back again (from AJ, who took it last week...)

1st 100m push felt smooth. But then tired on the second 100m, wobbling a bit, but held on (phew...) for the house record.

Next, we gotta fix AJ's knee so he can try again. He fell on it at gym on Friday and apparently triggered some rather persistent patellar tendon attachment point pain - was limping while walking on Fri. PM & Sat. - and he limped through a 1-mile time trial @ gym class (2 minutes slower than he's fit for) on Wednesday 9/25...
3 PM

Running warm up/down 35 [2] 0.07 km (8:35 / km) +3m 7:02 / km
shoes: R-NB 481 Gray/Orange 3

Running intervals 35:56 intensity: (15:56 @2) + (20:00 @4) 7.75 km (4:38 / km) +55m 4:29 / km
shoes: R-NB 481 Gray/Orange 3

Running warm up/down 10:00 [2] 1.54 km (6:28 / km) +23m 6:01 / km
shoes: R-NB 481 Gray/Orange 3

Tuesday Sep 24, 2013 #

6 AM

Running 52:41 intensity: (37 @0) + (7:06 @1) + (42:50 @2) + (51 @3) + (1:17 @4) 8.95 km (5:53 / km) +193m 5:19 / km
ahr:131 max:169 shoes: R-NB 481 Gray/Orange 2

Monday Sep 23, 2013 #

8 AM

Running 37:15 intensity: (1:45 @0) + (33:16 @1) + (2:14 @2) 4.99 km (7:28 / km) +74m 6:57 / km
ahr:113 max:133 shoes: R-NB 481 Gray/Orange 2

Sunday Sep 22, 2013 #

Event: Hudson Highlander XVII
 
6 AM

Orienteering race 3:42:04 intensity: (30 @0) + (2:33 @1) + (1:20:00 @2) + (1:34:53 @3) + (44:08 @4) 30.15 km (7:22 / km) +970m 6:21 / km
ahr:151 max:172 21c shoes: O-Icebug - Black Spirit II OLX


Highlander - Splits

Saturday Sep 21, 2013 #

10 AM

Running 33:52 intensity: (28 @0) + (14:39 @1) + (18:45 @2) 5.69 km (5:57 / km) +64m 5:38 / km
ahr:125 max:142 shoes: R-NB 481 Gray/Orange 2

Friday Sep 20, 2013 #

9 AM

Running 49:36 [2] 7.73 km (6:25 / km) +252m 5:31 / km
shoes: R-NB 481 Gray/Orange 2

Thursday Sep 19, 2013 #

8 AM

Running 23:26 [2] 3.69 km (6:21 / km) +75m 5:46 / km
shoes: R-NB 481 Gray/Orange 2

Wednesday Sep 18, 2013 #

Running tempo 35 [5] 0.2 km (2:55 / km)

Last interval, push hard - hit 35.2. AJ hit 34.4 a few minutes later on his last interval...
3 PM

Running 3:09 [2] 0.63 km (4:58 / km) +16m 4:25 / km
ahr:182 max:194 shoes: R-NB 481 Gray/Orange 2

Running intervals 38:48 intensity: (14:15 @0) + (7:30 @1) + (7:16 @2) + (2:47 @3) + (7:00 @4) 8.69 km (4:28 / km) +42m 4:22 / km
ahr:159 max:208 shoes: R-NB 481 Gray/Orange 2

Running 1:52 [2] 0.3 km (6:15 / km)
shoes: R-NB 481 Gray/Orange 2

Tuesday Sep 17, 2013 #

Strength 13:00 [1]

4/13/13 full set
8 AM

Running long 1:29:55 [2] 14.71 km (6:07 / km) +299m 5:33 / km
shoes: R-NB 481 Gray/Orange 2

Monday Sep 16, 2013 #

12 PM

Running 30:43 [2] 4.95 km (6:12 / km) +74m 5:46 / km
shoes: R-NB 481 Gray/Orange 3

Sunday Sep 15, 2013 #

Event: DVOA Hickory Run Sand Spring Lake
 
Event: Chobot Challenge 13k Trail Run
 
7 AM

Running warm up/down 8:36 [2] 0.63 km (13:39 / km) +5m 13:08 / km
shoes: O-Icebug - Black Spirit II OLX

Orienteering race 1:26:37 [3] 9.93 km (8:44 / km) +198m 7:56 / km
15c shoes: O-Icebug - Black Spirit II OLX


Blue - Splits

Saturday Sep 14, 2013 #

Event: DVOA Hickory Run Sand Spring Lake (night-o)
 
Event: DVOA Hickory Run Sand Spring Lake (training)
 
10 AM

Orienteering 1:07:00 intensity: (50:00 @2) + (7:00 @3) + (10:00 @4) 8.5 km (7:53 / km) +197m 7:04 / km
30c shoes: O-Icebug Sisu 10.5

Hickory Run. Corridor O', then a few races/tag w/Oriana, then some 'relay' stuff out & back.

Beginner - Splits

Friday Sep 13, 2013 #

Strength 8:00 [1]

Some of 4/13/13 set - incl. clock-squats, ankle rotations, leg stretching and diagonal leg lifts.

R-knee inside edge has remained a bit sore on and off for the past week or so...
12 PM

Running 22:01 [2] 3.64 km (6:03 / km) +20m 5:53 / km
shoes: R-NB 481 Gray/Orange 2

Thursday Sep 12, 2013 #

7 AM

Running 1:15:57 intensity: (1:10 @0) + (3:53 @1) + (1:10:28 @2) + (8 @3) + (18 @4) 13.22 km (5:45 / km) +412m 4:58 / km
ahr:131 max:174 shoes: R-NB 481 Gray/Orange 2

Wednesday Sep 11, 2013 #

8 AM

Running warm up/down 12:38 intensity: (43 @0) + (6:52 @1) + (5:03 @2) 1.92 km (6:35 / km) +75m 5:31 / km
ahr:121 max:138 shoes: R-NB 481 Gray/Orange 2

Running tempo 23:38 intensity: (3:32 @0) + (6 @1) + (23 @2) + (29 @3) + (19:08 @4) 5.94 km (3:59 / km) +165m 3:30 / km
ahr:169 max:179 shoes: R-NB 481 Gray/Orange 2

Raced the 25 minute loop at Rancho - knowing Boris's time, pushing hard, and just barely beating it, setting my own PR for the course, and the 2nd best time.

Doug Stein's 23:30 from 2002 still stands as the course record...

Running warm up/down 2:34 intensity: (1:47 @1) + (47 @2) 0.23 km (11:12 / km)
ahr:118 max:126 shoes: R-NB 481 Gray/Orange 2


Rancho 3.8 Mile - Splits

Tuesday Sep 10, 2013 #

6 AM

Running long 2:04:39 intensity: (12 @0) + (1:46 @1) + (2:02:41 @2) 19.94 km (6:15 / km) +815m 5:11 / km
ahr:135 max:145 shoes: R-NB 481 Gray/Orange 2

Monday Sep 9, 2013 #

6 PM

Running 42:28 intensity: (29 @0) + (2:43 @1) + (36:13 @2) + (2 @3) + (3:01 @4) 7.45 km (5:42 / km) +198m 5:02 / km
ahr:135 max:173 shoes: R-NB 481 Gray/Orange 2

Sunday Sep 8, 2013 #

Event: DVOA Green Lane
 
9 AM

Running warm up/down 5:04 intensity: (1:31 @0) + (1:49 @1) + (1:44 @2) 0.64 km (7:54 / km) +20m 6:50 / km
ahr:110 max:137 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 51:44 intensity: (25 @0) + (7 @1) + (3:46 @2) + (7:45 @3) + (39:41 @4) 8.44 km (6:08 / km) +263m 5:18 / km
ahr:161 max:176 20c shoes: O-Icebug - Black Spirit II OLX

10 AM

Running warm up/down 5:59 intensity: (26 @0) + (5:33 @1) 0.89 km (6:42 / km) +20m 6:02 / km
ahr:115 max:123 shoes: O-Icebug - Black Spirit II OLX


Red - Splits

Saturday Sep 7, 2013 #

Event: 5th Annual Quad X Open 5K
 
Event: DVOA Green Lane Nature Center
 
Event: Big Red Run 5k
 
9 AM

Orienteering 31:28 [2] 3.38 km (9:18 / km) +64m 8:30 / km
10c shoes: O-Icebug Sisu 10.5

Orienteering 17:17 [3] 2.58 km (6:42 / km) +43m 6:11 / km
10c shoes: O-Icebug Sisu 10.5

Friday Sep 6, 2013 #

8 AM

Running intervals 1:26:36 intensity: (57 @0) + (19:20 @1) + (42:37 @2) + (14:33 @3) + (9:09 @4) 13.6 km (6:22 / km) +500m 5:23 / km
ahr:136 max:170 shoes: R-NB 481 Gray/Orange 2

Thursday Sep 5, 2013 #

6 AM

Running 24:00 [2] 8.12 km (2:57 / km) +136m 2:44 / km
ahr:143 max:254 shoes: R-NB 481 Gray/Orange 2

8 AM

Running 16:57 intensity: (20 @0) + (5:18 @1) + (11:19 @2) 2.7 km (6:17 / km) +34m 5:54 / km
ahr:126 max:140 shoes: R-NB 481 Gray/Orange 2

Wednesday Sep 4, 2013 #

Strength 13:00 [1]

Full 4/13/13 set. I've done some minimal pieces of this (pushups come to mind) over the past few months - but really quite little, and almost 2 months ago was the last full set.

While I stayed strong through WMOC, my L-knee inside edge has had a few tweaks recently, and my R-hip-flexor also suffered non-trivially a few weeks ago.

Running intervals 56:37 intensity: (4:53 @1) + (22:21 @2) + (6:44 @3) + (20:20 @4) + (2:19 @5) 12.0 km (4:43 / km)
max:178 shoes: R-NB 481 Gray/Orange 3

3x3x800, 1/2 mar., 10k, 3k race pace, w/60, 90, 120 sec rest

3:16, 3:05, 2:57
3:13, 3:01, 2:54
3:10, 3:00, 2:47 (best 800 of the year)

Pushing at the front of group 1, back/forth w/Bill Frawley. Thx Bill!

Tuesday Sep 3, 2013 #

Running long 2:07:06 [2] 21.18 km (6:00 / km) +150m 5:48 / km
shoes: R-NB 481 Gray/Orange 2

Some zig-zag's in KoP covering some new areas (need to print a new detail coverage map for KoP), then back through VF park

Monday Sep 2, 2013 #

9 AM

Running 38:34 intensity: (59 @0) + (22:29 @1) + (15:06 @2) 6.06 km (6:22 / km) +76m 5:59 / km
ahr:123 max:147 shoes: R-NB 481 Gray/Orange 3

with AJ

Sunday Sep 1, 2013 #

8 AM

Orienteering 27:13 intensity: (41 @0) + (29 @1) + (24:15 @2) + (1:48 @3) 4.58 km (5:57 / km) +77m 5:29 / km
ahr:140 max:158 15c shoes: R-NB 481 Gray/Orange 3

Wheaton Regional Park, jogging Yellow, after a Sat. Eve. wedding in DC.

Orienteering 6:18 intensity: (2:46 @1) + (3:32 @2) 0.81 km (7:50 / km) +18m 7:02 / km
ahr:125 max:139 3c shoes: R-NB 481 Gray/Orange 3

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