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Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Running32 32:40:06 205.85(9:31) 331.29(5:55) 55569c
  Orienteering2 1:52:03 9.28(12:04) 14.94(7:30) 288
  XC Ski1 1:12:52 4.93(14:46) 7.94(9:11) 20
  Strength7 52:00
  Total42 36:37:01 220.07 354.17 58649c
  [1-5]42 36:28:45
averages - sleep:8.3

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Sunday Jan 31, 2010 #

Strength 4:00 [1]

2/1 set, minus pineapple
11 AM

Running 42:59 intensity: (7:22 @1) + (35:12 @2) + (25 @3) 7.2 km (5:58 / km) +150m 5:24 / km
ahr:132 max:147 shoes: R-NB-Gray-460 # 3

5 PM

Running 25:04 intensity: (15 @0) + (9:34 @1) + (14:14 @2) + (1:01 @3) 4.43 km (5:40 / km) +107m 5:03 / km
ahr:131 max:146 shoes: R-NB-Gray-460 # 3

Went back out in the evening with (4) kids at home and Angelica out shopping, as I tried to get in a bit more training before dark. Still ended up at 86% of goal for the week.

Saturday Jan 30, 2010 #

11 AM

Running 1:08:24 intensity: (17:46 @1) + (48:10 @2) + (2:28 @3) 10.44 km (6:33 / km) +160m 6:05 / km
ahr:132 max:150 shoes: R-NB-Gray-460 # 3

Friday Jan 29, 2010 #

Strength 4:00 [1]

12/4 set, -pineapple, + R-IT & hip flexor stretch
10 PM

Running 23:09 [2] 4.2 km (5:31 / km) +80m 5:02 / km
shoes: R-NB-Gray-460's 2nd pair

Thursday Jan 28, 2010 #

7 AM

Running hills 1:26:04 intensity: (5:57 @1) + (1:09:10 @2) + (10:57 @3) 14.93 km (5:46 / km) +490m 4:57 / km
ahr:138 max:151 shoes: R-NB-Gray-460 # 3

Wednesday Jan 27, 2010 #

6 PM

Running warm up/down 7:50 intensity: (31 @1) + (47 @2) + (6:32 @3) 1.06 mi (7:23 / mi)
ahr:142 max:154 shoes: R-NB-Gray-460 # 3

Late to Spartans track club intervals. Ran 2x800 with people after a 1 mile warmup, then 800, then 1600 mostly alone.

2:53
2:47 - 83+84 (one guy pressing me on the 2nd lap)
2:56 (87, 88)
5:51 (90, 92, 85, 84)

Running intervals 5:07 intensity: (1:19 @1) + (32 @2) + (42 @3) + (2:34 @4) 0.72 mi (7:09 / mi)
ahr:151 max:173 shoes: R-NB-Gray-460 # 3

Running intervals 2:47 intensity: (13 @1) + (6 @2) + (9 @3) + (2:19 @4) 0.52 mi (5:19 / mi)
ahr:167 max:179 shoes: R-NB-Gray-460 # 3

Running warm up/down 2:33 intensity: (1:24 @1) + (26 @2) + (20 @3) + (23 @4) 0.14 mi (17:55 / mi)
ahr:125 max:177 shoes: R-NB-Gray-460 # 3

Running intervals 21:03 intensity: (4:47 @1) + (5:49 @2) + (1:45 @3) + (7:20 @4) + (1:22 @5) 2.83 mi (7:27 / mi)
ahr:149 max:182 shoes: R-NB-Gray-460 # 3

Tuesday Jan 26, 2010 #

7 AM

Running 1:41:38 intensity: (15:55 @1) + (1:25:24 @2) + (19 @3) 17.13 km (5:56 / km) +364m 5:22 / km
ahr:134 max:153 shoes: R-NB-Gray-460 # 3

Rancho, to Windmill and some dead ends in Los Altos Hills

Monday Jan 25, 2010 #

Running 20:30 [2] 2.46 mi (8:20 / mi) +120m 7:14 / mi
shoes: R-NB-Gray-460 # 3

Level 8 hills. Or something like that on a Qualcomm Santa Clara treadmill.

Sunday Jan 24, 2010 #

Event: Chilly Cheeks 7.2mi Trail Run
 

Orienteering race 44:13 [4] 6.89 km (6:25 / km) +288m 5:18 / km
ahr:168 max:175 shoes: O-VJ Integrator Spikes

President's Cup, Blue course. Lots of fun with running back & forth all over the place at Warwick. Unfortunately, even Clem ran Red, as the Blue was a last minute addition. I think I was running well and would've won Red but I guess we'll never know...
C • I think you would have, too. 1

Saturday Jan 23, 2010 #

Running 32:00 [2] 4.5 km (7:07 / km) +50m 6:44 / km
shoes: R-NB-Gray-460 # 3

Ran to Wilson Park, played a bunch of tag with the kids, then threw ice chunks across the frozen pond - they slid for >20 seconds...

Friday Jan 22, 2010 #

Running 48:53 [2] 8.18 km (5:59 / km) +88m 5:40 / km
shoes: R-NB-Gray-460 # 3

Chesterbrook with Angelica

Thursday Jan 21, 2010 #

Running 8:30 [1] 1.0 mi (8:30 / mi)
shoes: R-NB-Gray-460 # 3

Back home after walking Oriana to school - she's quite enthusiastic about walking to school in the morning, on occasion
10 AM

Running intervals 57:23 intensity: (6:30 @1) + (17:14 @2) + (7:16 @3) + (26:09 @4) + (14 @5) 10.58 km (5:26 / km)
ahr:147 max:177 shoes: O-VJ-Grey-Spikes

Dasha's trail at VF Joy. From paved loop on SE side of Joy - out 4 minutes hard, then jogged to the saddle, then back 4 minutes hard and jogged to the pavement again - repeat 3 times (6 x 4minutes.) 3rd 4-minute segment was by far the most consistently hard and fast - because I decided to race a mtn. biker who I just got by. I did eventually pass him. And I tried to push that hard on later intervals but it just didn't work. I need people to push.

860-880m on 5 intervals, 940m on the bike chasing interval...

Wednesday Jan 20, 2010 #

10 AM

Running 1:17:08 intensity: (21 @0) + (2:32 @1) + (52:29 @2) + (21:46 @3) 13.89 km (5:33 / km)
ahr:141 max:155 shoes: R-NB-Gray-460 # 3

R-knee inside edge bothering me, so I bailed a little early on Angelica's 10 mile run. Some stretching during the run (quad outside back) seemed to help a bit...

Tuesday Jan 19, 2010 #

11 AM

Running 1:06:59 [2] 11.16 km (6:00 / km) +280m 5:20 / km
shoes: R-NB-Gray-460 # 3

Misery, Joy, and a loop in the northern Misery section. Muddy, and had to go slow in parts to avoid a slip. Forgot GPS and was so slow getting out I didn't go back for it.

Having self-discipline problems with email at work - I've decided to spend some time reading email in the early morning, to respond between my bosses Midnight and 7am PST email reading times, and I always end up spending much more time than planned on that... at least so far this week. Plus, I'm almost 2-weeks backlogged in catching up with my paper notebook - even just reviewing the AI's I marked down - as I get sucked into email so easily during my work hours... :(

Monday Jan 18, 2010 #

10 PM

Running 38:13 [2] 4.2 mi (9:06 / mi) +120m 8:21 / mi
ahr:124 max:141 shoes: R-NB-Gray-460 # 3

Treadmill, to which I bungee-corded my laptop, and watched South Park. Liked the Pee episode, so the first 20 minutes went by in a flash. Next episode wasn't as good, so it was a bit more of a struggle. Much better than trying to run w/only blinking red lines as entertainment.

Sunday Jan 17, 2010 #

12 PM

Running 1:06:02 intensity: (17 @0) + (8:06 @1) + (46:36 @2) + (11:03 @3) 10.86 km (6:05 / km)
ahr:138 max:153

Saturday Jan 16, 2010 #

Running warm up/down 3:00 [2] 0.38 km (7:54 / km) +4m 7:30 / km
shoes: R-NB-Gray-460 # 3

Running warm up/down 10:00 [2] 1.65 km (6:04 / km) +13m 5:50 / km
shoes: O-VJ-Grey-Spikes

Running race 25:43 intensity: (20 @3) + (10:02 @4) + (15:21 @5) 6.23 km (4:08 / km) +94m 3:50 / km
ahr:176 max:183 shoes: O-VJ-Grey-Spikes

Half paved, half trail run - "Pickle Run". 1st place on the "trail" run, although I was in about 7th at 2.5k where the first 6 people turned around to go back and complete their 5k.

Glad I went, as from HR, and perceived effort, this was my first really hard run since over a month ago at the last regular DVOA event. Body fine. Speed okay.

First track intervals in a while coming up in 1.5 weeks - hope I haven't slowed too much.

Running warm up/down 36:45 [2] 6.24 km (5:53 / km) +129m 5:20 / km
ahr:140 max:148 shoes: O-VJ-Grey-Spikes

Ran the optional other direction for the trail race (opposite around the staring paved loop, same end) as a cool down.

Friday Jan 15, 2010 #

Running long 1:46:33 [2] 19.41 km (5:29 / km) +173m 5:15 / km
shoes: R-NB-Gray-460 # 3

Angelica's 12 mile run - To Vanguard & back, plus a few side loops.

Thursday Jan 14, 2010 #

10 AM

Running hills 1:12:41 intensity: (19 @0) + (4:00 @1) + (47:07 @2) + (21:15 @3) * 9.54 km (7:37 / km) +513m 6:00 / km
ahr:140 max:158 9c shoes: O-VJ-Grey-Spikes

10 PM

Strength 4:00 [1]

12/4 set. It only takes about 4 minutes if I discount the stretching part, as I should...

Wednesday Jan 13, 2010 #

11 AM

Running intervals 49:59 intensity: (12 @0) + (5:56 @1) + (29:10 @2) + (6:59 @3) + (7:42 @4) 7.9 km (6:20 / km) +263m 5:25 / km
ahr:141 max:168 shoes: R-NB-Gray-460 # 3

Tuesday Jan 12, 2010 #

Note

I can't believe I'm looking forward to a 40 degree day...
11 AM

Running 49:31 intensity: (23 @0) + (3:50 @1) + (33:57 @2) + (11:21 @3) 8.23 km (6:01 / km) +231m 5:17 / km
ahr:138 max:155 shoes: R-NB-Gray-460 # 3

Monday Jan 11, 2010 #

9 AM

Running 1:16:47 intensity: (12 @0) + (15:40 @1) + (56:24 @2) + (4:31 @3) 13.14 km (5:51 / km) +160m 5:31 / km
ahr:134 max:156 shoes: R-NB-Gray-460 # 3

Sunday Jan 10, 2010 #

2 PM

Running 2:04:48 intensity: (4:30 @1) + (1:45:29 @2) + (9:24 @3) + (5:25 @4) 20.2 km (6:11 / km) +440m 5:34 / km
ahr:135 max:150 slept:7.5 shoes: R-NB-Gray-460 # 3

Horseshoe trail, from just S of Harmonyville Road, most of the way through French Creek SP. I have now run on all of the trail from VF park, up through nearly the end of French Creek at some time or another. Unfortunately, this now means that continuing this adventure (which has been dormant for a few years) now requires more than a 45 minute drive to the next starting point...

Up to 1 in of snow, a little ice, frozen mud, rocks & leaves.

A couple minutes slower on the way back.

R-knee a bit sore during/after the run, and the squats after didn't seem to help.

Said hi to Ed Scott in the southern part of the park as he was driving the opposite way on a dirt road.
7 PM

Strength 10:00 [1]

12/4 set. Unfortunately, the inside of my R-knee, which was mildly sore during the run, but not too bad after, seemed to get worse after this. I'll need to go gentle on this after long runs. And maybe stretch the R-IT too?

Saturday Jan 9, 2010 #

Running intervals 1:26:09 intensity: (1:04:00 @2) + (5:08 @3) + (17:01 @4) 14.3 km (6:01 / km) +479m 5:10 / km
max:170 slept:7.5 shoes: R-NB-Gray-460 # 3

Warmup by the new Swede's place in Chesterbrook - they were out on the porch because 27 degrees was such a nice day.
Was planning to do 6 Cannon hills, but only managed 3 normal hills (slow 4:00-4:01), and then one straight up (more forest, not via the normal split) in 4:03, then one longer slower climb, before calling it a day and heading back. No races this weekend so it's yet another week w/o the head-to-head push of my HR...

VF-Joy Cannon Sign to Hilltop Lot - Splits

Friday Jan 8, 2010 #

Running 22:12 [2] 4.16 km (5:20 / km) +85m 4:50 / km
ahr:141 max:152 shoes: R-NB-Gray-460 # 3

Treadmill late, as I got busy during the day with manager meetings I couldn't rearrange.

Many thanks to Vadim for making it an interesting treadmill workout by discussion some upcoming course design work, complete with laptop + Condes on treadmill, while I ran.

Thursday Jan 7, 2010 #

9 AM

Running 1:11:20 [2] 13.23 km (5:24 / km) +112m 5:10 / km
ahr:138 shoes: R-NB-Gray-460 # 3

Visitor center to Betzwood river trail and back, with Jackie, Nancy, Tom, and Angelica
C • Time? 5
11 AM

Strength 10:00 [1]

12/4 PT set

Wednesday Jan 6, 2010 #

11 AM

Running intervals 1:21:42 intensity: (3:19 @1) + (51:57 @2) + (9:06 @3) + (17:20 @4) 14.2 km (5:45 / km) +250m 5:17 / km
ahr:144 max:171 slept:10.0 shoes: R-NB-Gray-460 # 3

2x2km bursts in the midst of a VF park trail, and some-forest run. The bursts were rather pitifully slow typically 4.5-5 min/km mostly on frozen semi-flat trails. HR was only in the mid 160's or so for the bursts, so I wasn't pushing as hard as I could have I guess. I'm looking forward to track intervals starting early this year (Jan. 27), but the new Pilates addition to the track workout sounds hokey (new volunteer organizer this year after the old one moved to Colorado.)

Tuesday Jan 5, 2010 #

10 AM

Running long 2:00:10 intensity: (17 @0) + (12:14 @1) + (1:37:28 @2) + (10:11 @3) 21.09 km (5:42 / km) +250m 5:23 / km
ahr:136 max:153 shoes: R-NB-Gray-460 # 3

Parlty in VF park with Angelica, then a long loop by myself. They've cleared and paved a bit more (but just a bit) of the Chester Valley trail.

Decided to stretch (and DT L-ham) afterwards to see if it reduced soreness - per Dom Farmer's note that it helped him quite a bit. I didn't notice being sore much later in the day, but I was really tired and fell asleep quite early.

Monday Jan 4, 2010 #

9 AM

Running 58:25 intensity: (6 @0) + (12:05 @1) + (45:54 @2) + (20 @3) 9.92 km (5:53 / km) +58m 5:43 / km
ahr:133 max:147 shoes: R-NB-Gray-460 # 3

With Angelica @ Fatlands. She kept running up to 8 miles on her Marathon training plan.
9 PM

Strength 10:00 [1]

12/4 PT set. R-foot maybe tweaked a little in the AM run early on, but later survived frozen bumpy trails w/o any complaint

Sunday Jan 3, 2010 #

Note

2009 summary

Goal 1 - run every day. Ran 361 days, didn't run on 4 days. Not too bad, but definitely missed the ideal.
2 due to an illness I couldn't beat down, 1 a rest day I elected after a long day of travel and my first day home after WOC, and 1 just on a cold, mildly injured busy day.

(unofficial) Goal 2 - average 1 hr/day. Ran 358 hours. Missed by 7 hours, or about 1 minute per day... I can do better than than in 2010.
11 AM

Running 47:05 intensity: (5:14 @1) + (38:56 @2) + (2:55 @3) 7.94 km (5:56 / km) +173m 5:21 / km
ahr:136 max:150 shoes: R-NB-Gray-460 # 3

20 & windy - warm enough when not windy. Better wind protection would've been good. R-foot a bit tweaked on some of the frozen grass early on - first tweak in over a week.
2 PM

Strength 10:00 [1]

12/4 PT set (first in a while...)

Saturday Jan 2, 2010 #

Orienteering 1:07:50 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) + (7:50 @4) 5.0 mi (13:34 / mi)

AOK Ski O' at Dewey Mtn. near Saranac lake. 6.5km of official distance. Ran about 30% (carrying my skis) of it as my XC skiing skills suck, esp. skating on somewhat narrow (for me) trails.
9 AM

Running 21:00 [1] 3.22 km (6:31 / km) +20m 6:20 / km
ahr:120 max:128 shoes: R-NB-Gray-460 # 3

Out on pavement, back on snowmobile pack (slower).

Friday Jan 1, 2010 #

12 PM

XC Ski 1:12:52 intensity: (5:54 @0) + (58:23 @1) + (7:40 @2) + (55 @3) 7.94 km (9:11 / km) +20m 9:04 / km
ahr:113 max:147

Lake Clear Cabin, West almost to the fish hatchery
3 PM

Running 1:34:00 [2] 12.0 km (7:50 / km) +100m 7:31 / km
shoes: R-NB-Gray-460 # 3

Running around Lake Clear, over half in fairly tough snow, rest on variously plowed roads. With Angelica, struggling with an old canoeing map as our guide on really old roads as it got progressively darker...

I know I'm a parent when my main worry about getting lost out there & freezing to death with Angelica, is who will take care of the kids. When I do stupid things by myself, it's a lot less nerve-wracking, as I know Angelica will take care of them...
C • there's a ... 1

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