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Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2010:

activity # timemileskm+m
  Running30 27:11:21 170.41(9:34) 274.25(5:57) 3785
  Orienteering2 1:35:40 8.7(11:00) 14.01(6:50) 338255c
  Strength3 7:20
  Total31 28:54:21 179.11 288.25 4123255c
  [1-5]31 28:50:14
averages - weight:68kg

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Friday Dec 31, 2010 #

Strength 1:20 [1]

20 pushups

Running 50:14 [1] 7.39 km (6:48 / km) +90m 6:24 / km
shoes: R-NB-760

Slow loop w/AJ, and an only slightly faster loop by myself.

2010 Goal met:
- Ran at least 20 minutes every day this year.

(And at least 2 miles each day, which on some sore/injured days required more than 20 minutes...)

- DVOA club rankings champion, with a reason solid 5 point margin, however...
-- I'm not sure I got any faster than '09 - I think the competition just dropped - e.g. Clem got busy, Vadim's back, but not quite full strength, Magnus showed up, but young kids & work held him back, and Zhyk & Eddie would've likely taken me down with more attendance (Z & E) and DVOA membership (E)

- Total hours in 2010 was just <1/day, so that wasn't quite on goal.

2011 needs:
- Strengthen the hamstrings
-- Continued weakness/soreness in these of varying degrees put a damper on interval training
- Strengthen the feet
-- US Individual Champs @ Moreau was but one example where my performance was well back of the competition not due to cardio fitness, or leg strength, but foot strength

Thursday Dec 30, 2010 #

Note
weight:68kg

Strength 3:30 [1]

20 pushups, 40 crunches
Left ham DT (with blue log, can find better purple ball...), and active stretch hams and lunges

Running intervals 1:06:45 intensity: (58:15 @2) + (8:30 @4) 11.51 km (5:48 / km)
shoes: O-Inov8 Mudclaw 330

Haven't done anything hard in a while 2x 1km surges on pavement (4:10-4:20, some hills) in the midst of a moderate run mostly in 1-3" of snow covered grass.

L-hamstring seems to have flared up this evening. Though R-knee-inside-edge that was threatening all last week is fading a bit.

Will aim to do more situps for pelvic posture for hamstring, and R knee strettches too

Strength 1:30 [1]

30 more crunches, DT on the L-ham (starting to burn non-trivially :( ) and R-knee outside/twist stretch.

L-ham felt a little tweaky on yesterday's run, and today's, both back in the snow, but was totally fine after yesterday's easy run.

Wednesday Dec 29, 2010 #

Strength 1:00 [1]

15 pushups, 0 crunches
All 4 active stretches + R-knee outside edge stretch

Running 36:36 [2] 5.24 km (6:59 / km) +55m 6:38 / km
shoes: O-Inov8 Mudclaw 330

Loop near home, in ~2-3" of compressed snow

Running 36:36 [2] 5.24 km (6:59 / km) +55m 6:38 / km
shoes: O-Inov8 Mudclaw 330

Loop near home, in ~2-3" of compressed snow, in the waning light

Tuesday Dec 28, 2010 #

Running 20:10 [2] 3.26 km (6:11 / km)
shoes: R-NB-760

Early AM before flight home

Monday Dec 27, 2010 #

Running 1:05:51 intensity: (15:51 @1) + (50:00 @2) 10.54 km (6:15 / km) +100m 5:58 / km
shoes: R-NB-760

West cliff drive to natural bridges and back

Sunday Dec 26, 2010 #

Running 35:47 [2] 3.5 mi (10:13 / mi)
shoes: R-NB-760

Santa Cruz Pier & Boardwalk

Saturday Dec 25, 2010 #

1 PM

Running 49:00 [2] 8.47 km (5:47 / km) +51m 5:37 / km
ahr:130 max:145 shoes: R-NB-760

Friday Dec 24, 2010 #

9 AM

Running 1:08:52 intensity: (24:23 @1) + (44:29 @2) 11.27 km (6:07 / km) +273m 5:27 / km
ahr:129 max:145 shoes: R-NB-760

Thursday Dec 23, 2010 #

9 AM

Running intervals 31:37 intensity: (59 @0) + (19 @1) + (19:04 @2) + (6:26 @3) + (4:49 @4) 6.48 km (4:53 / km) +4m 4:52 / km
ahr:145 max:169 shoes: R-NB-760

6x80-120 second surges, to make a short run into a reasonably valuable run. Pace on surges (on flat paved surfaces) varied from 4:15 (3rd) to 3:48 (6th) per km.

Wednesday Dec 22, 2010 #

7 AM

Running 1:02:31 intensity: (5:13 @1) + (54:46 @2) + (2:32 @3) 9.78 km (6:24 / km) +375m 5:22 / km
ahr:138 max:159 shoes: R-NB-760

Huddart Park Trails

Tuesday Dec 21, 2010 #

10 PM

Running 21:58 intensity: (7:48 @1) + (14:04 @2) + (6 @3) 3.69 km (5:57 / km) +145m 4:59 / km
ahr:129 max:149 shoes: R-NB-760

Around a few different blocks, including Chinatown, in SF, in the rain, an night

Monday Dec 20, 2010 #

10 PM

Running 20:03 intensity: (19 @0) + (1:14 @1) + (18:09 @2) + (21 @3) 3.91 km (5:08 / km) +5m 5:06 / km
ahr:131 max:155 shoes: R-NB-760

Working in CA

Running 1:26 intensity: (28 @1) + (58 @2) 0.2 km (7:08 / km)
ahr:127 max:140 shoes: R-NB-760

Sunday Dec 19, 2010 #

8 AM

Running 38:13 intensity: (33:41 @1) + (4:32 @2) 4.86 km (7:52 / km) +226m 6:23 / km
ahr:114 max:155 shoes: R-NB-760

Some 'orienteering tag' with AJ - saying, e.g. 'that fence is base' and I'll start chasing you in 15 seconds. 'Go!'

Saturday Dec 18, 2010 #

8 AM

Running 1:22:13 [2] 14.05 km (5:51 / km) +264m 5:21 / km
ahr:130 max:140 shoes: R-NB-760

Friday Dec 17, 2010 #

8 AM

Running 20:35 intensity: (2:45 @1) + (17:50 @2) 3.35 km (6:09 / km) +28m 5:54 / km
ahr:134 max:145 shoes: R-NB-760

Running 47:56 intensity: (59 @0) + (21 @1) + (15 @2) + (2:18 @3) + (44:03 @4) 8.19 km (5:51 / km) +290m 4:58 / km
ahr:165 max:172 shoes: R-NB-760

Rerun of vf goat ii on cold day... 20 seconds off course record goal
With some better route choice and execution, I think I can bad this one later this winter, assuming the snow doesn't get too deep ;)

Running 22:11 intensity: (9 @1) + (21:04 @2) + (35 @3) + (23 @4) 3.23 km (6:52 / km) +100m 5:57 / km
ahr:139 max:172 shoes: R-NB-760


Score-O - Splits

Thursday Dec 16, 2010 #

6 AM

Running 50:49 intensity: (9 @0) + (16:13 @1) + (34:27 @2) 8.43 km (6:02 / km) +19m 5:58 / km
ahr:131 max:148 shoes: R-NB-760

Wednesday Dec 15, 2010 #

3 PM

Running warm up/down 9:59 intensity: (1:59 @1) + (8:00 @2) 1.91 km (5:13 / km) +3m 5:11 / km
ahr:140 max:168 shoes: R-NB-760

Running intervals 41:01 intensity: (32 @0) + (3:24 @1) + (18:07 @2) + (3:04 @3) + (15:54 @4) 8.64 km (4:45 / km) +12m 4:43 / km
ahr:148 max:178 shoes: R-NB-760

4/8/12/12/8/4 00 - 400 rest

full layer of tights + us team trainer in ~20 + light breeze - warm enough, but a little cumbersome

94, 3:06, 4:35, 4:38, 3:03, 78*

*Gene decided he'd come down from 100 second lap pace down to 75 on this one... Discipline vs. competitive leaned a little far, and now my left hamstring hurts...

Tuesday Dec 14, 2010 #

6 AM

Running 2:09:27 intensity: (23:35 @1) + (1:44:59 @2) + (53 @3) 20.58 km (6:17 / km) +346m 5:48 / km
ahr:132 max:156 shoes: R-NB-760

Monday Dec 13, 2010 #

8 AM

Running 47:08 [2] 8.21 km (5:45 / km) +106m 5:24 / km
shoes: R-NB-760

Sunday Dec 12, 2010 #

6 AM

Running warm up/down 1:10 [1] 0.18 km (6:35 / km) +2m 6:14 / km
ahr:111 max:125 shoes: R-NB-760

Running 23:23 intensity: (20 @0) + (16 @1) + (11:22 @2) + (11:23 @3) + (2 @4) 5.04 km (4:39 / km) +75m 4:19 / km
ahr:147 max:163 shoes: R-NB-760

Paced Angelica on a 5k (as bandit). She's aiming for 21:20 at some point in 2011. Her PR, from a long time ago, is 21:21... She was 21:30 or so ~2 years ago.

Overall I've noticed a more people at 5k's in the past 3 months than I have in the past few years. E.g. several small local races breaking attendance records by 50+%... What's up with that?

Strangely, I noticed a single HR spike at 3 minutes into this race. I've seen that in some other races over the past few years - an early spiked HR to 10+ bpm over what I end up sustaining - I was thinking in the past that was probably a 'glitch', but it's never been a clear glitch - e.g. it was just too hard to believe.

Anyway, in this race, there was a similar spike from 150-160-150 from ~3:00-3:30 into the race.- even though I wasn't racing, and my HR was generally 25bpm below my race pace! I now wonder, more strongly, if that's some real race-crowd-excitement induced HR spike?? I'll have to look closer at my next real 5k...

Running warm up/down 9:44 intensity: (7:38 @1) + (2:06 @2) 1.64 km (5:55 / km) +18m 5:37 / km
ahr:120 max:138 shoes: R-NB-760

Saturday Dec 11, 2010 #

11 AM

Orienteering 37:33 intensity: (4:23 @1) + (30:11 @2) + (2:59 @3) 5.91 km (6:21 / km) +3m 6:21 / km
ahr:113 max:154 255c shoes: R-NB-760

Compass sprints. Several with the kids, then many more by myself. Small setup.

Friday Dec 10, 2010 #

3 PM

Running 35:00 [2] 6.17 km (5:41 / km) +11m 5:38 / km
shoes: R-NB-760

Running race 10:44 [5] 3.0 km (3:35 / km)
shoes: R-NB-760

3k time trial

Wasn't planning on doing this today, but after I'd warmed up for a bit at the TNT Holiday party pre-run, and heard that Clem had actually done his time trial alone the night before, I decided this was better now than trying to wait for a better time.

After warming up in 2 layers, hat & gloves, stripped down to thin t-shirt for the time trials. That did help inspire a strong start, but I faded a bit. While the cold and attire may have contributed slightly, I think this may have correctly assessed that I'm slower than Spring. I definitely dropped a bit over the past ~3 months w/few interval trainings.

3000m - Splits

Thursday Dec 9, 2010 #

6 AM

Running 1:10:00 intensity: (23 @0) + (27 @1) + (1:07:19 @2) + (1:51 @3) 13.16 km (5:19 / km) +191m 4:58 / km
ahr:140 max:151 shoes: R-NB-760

Wednesday Dec 8, 2010 #

1 PM

Running 20:47 intensity: (6:15 @1) + (9:23 @2) + (3:47 @3) + (1:22 @4) 3.81 km (5:27 / km) +3m 5:26 / km
ahr:136 max:165 shoes: R-NB-760

A mini interval session, late afternoon, barely getting out in daylight. Some ~3km goal pace attempts for 200m, few successful

Tuesday Dec 7, 2010 #

7 AM

Running 1:59:10 intensity: (11:57 @1) + (1:44:05 @2) + (3:08 @3) 20.42 km (5:50 / km) +329m 5:24 / km
ahr:137 max:154 shoes: R-NB-760

Aiming for 2 hours, not remembering how long it took to get to the Pretzel factory in Pheonixville. Ended up getting to the YMCA, which is shiny & new vs ~2-3 years ago when I was there last.

Was dressed barely enough, which left me modestly cold on much of the run. Wind cutting through the tights was the worst. Picked up a Mt. Dew at the YMCA before heading back.
C • location 2

Monday Dec 6, 2010 #

Running 47:32 [2] 5.0 mi (9:30 / mi)
shoes: R-NB-760

VF 5-mile with MJ, Angelica & Tom. Really cold wind in my face.

Sunday Dec 5, 2010 #

Event: US Team Official 3K time trial (the second of two trials in 2010)
 

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km
shoes: O-Inov8 Oroc 340

Patchy warmup on cold day. Ended up sitting in warm car enough that I started race in one thin top layer, which proved just right

Orienteering race 58:07 [4] 8.1 km (7:10 / km) +335m 5:57 / km
shoes: O-Inov8 Oroc 340

Actual distance likely much farther on this Ridley race. Lots of trail routes to avoid the bad forest. Expected at Ridley and made it more comfortable, though the ranking damage from a solid run is expected, given the relative ease of navigation.

Saturday Dec 4, 2010 #

11 AM

Running 42:50 intensity: (26 @0) + (4:40 @1) + (35:08 @2) + (2:36 @3) 7.57 km (5:40 / km) +129m 5:13 / km
ahr:136 max:153 shoes: R-NB-760

Friday Dec 3, 2010 #

7 AM

Running 1:03:22 intensity: (5:49 @1) + (46:52 @2) + (9:03 @3) + (1:38 @4) 10.53 km (6:01 / km) +227m 5:26 / km
ahr:141 max:163 shoes: R-NB-760

Thursday Dec 2, 2010 #

7 AM

Running 1:31:35 intensity: (3:57 @1) + (1:26:00 @2) + (1:38 @3) 16.03 km (5:43 / km) +186m 5:24 / km
ahr:138 max:155 shoes: R-NB-760

Wednesday Dec 1, 2010 #

12 PM

Running 33:06 intensity: (28:34 @1) + (4:32 @2) 3.59 km (9:13 / km) +47m 8:39 / km
ahr:119 max:146 shoes: R-NB-760

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