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Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2011:

activity # timemileskm+m
  Running32 26:08:46 162.75(9:38) 261.92(5:59) 3749
  Orienteering1 43:10 4.61(9:22) 7.42(5:49) 196
  Strength4 5:37
  Total32 26:57:33 167.36 269.34 3945
  [1-5]32 26:51:51

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Monday Jan 31, 2011 #

6 AM

Running 47:28 intensity: (18:22 @1) + (28:33 @2) + (33 @3) 8.16 km (5:49 / km) +122m 5:25 / km
ahr:130 max:156 shoes: R-NB-760

Sunday Jan 30, 2011 #

2 PM

Running 22:42 intensity: (36 @0) + (15:42 @1) + (6:24 @2) 3.25 km (6:59 / km) +29m 6:41 / km
ahr:120 max:146 shoes: R-NB-760

Left ankle foot flexor got really sore yesterday, felt bruised after run. Lots of DT & some tape, then skied all day today - boot pressure sore... Then ran slowly when home. Seems to be recovering well.

Saturday Jan 29, 2011 #

9 AM

Running 1:35:57 [2] 16.5 km (5:49 / km) +290m 5:21 / km
ahr:130 max:145 shoes: R-NB-760

Friday Jan 28, 2011 #

9 AM

Running 1:07:38 intensity: (5:46 @1) + (55:09 @2) + (4:08 @3) + (2:27 @4) + (8 @5) 10.11 km (6:41 / km) +149m 6:14 / km
ahr:132 max:145 shoes: O-Inov8 Mudclaw 330

Thursday Jan 27, 2011 #

12 PM

Running 42:10 intensity: (4:33 @1) + (35:35 @2) + (2:02 @3) 7.23 km (5:50 / km) +116m 5:24 / km
ahr:139 max:155 shoes: O-Inov8 Mudclaw 330

Wednesday Jan 26, 2011 #

9 AM

Running 33:00 intensity: (1:57 @1) + (31:03 @2) 4.82 km (6:51 / km) +79m 6:20 / km
ahr:130 max:145 shoes: O-Inov8 Mudclaw 330

Tuesday Jan 25, 2011 #

Running 2:21:00 [2] 25.76 km (5:28 / km)
shoes: R-NB-760

With Angelica, then ran into Kim, then ran into Doreen. Fun to have people to talk to throughout the run. But as runners, we're apparently too individual to bother with actually planning to meet up. I think I'll at least ask next time I run into either of them... Which could be months... :|

Monday Jan 24, 2011 #

9 AM

Running 1:00:57 intensity: (32 @0) + (1:40 @1) + (56:30 @2) + (1:20 @3) + (55 @4) 11.35 km (5:22 / km) +132m 5:04 / km
ahr:138 max:172 shoes: R-NB-760

Unfortunately, the left hamstring, that was feeling pretty solid at the end of last week, is starting to burn again today. Some tape applied...

Sunday Jan 23, 2011 #

7 AM

Running warm up/down 7:49 intensity: (3:41 @1) + (3:58 @2) + (10 @3) 1.28 km (6:08 / km) +23m 5:37 / km
ahr:132 max:152 shoes: O-Inov8 Oroc 340

Orienteering race 11:27 intensity: (8 @0) + (9 @3) + (11:10 @4) 2.13 km (5:22 / km) +50m 4:48 / km
ahr:167 max:172 shoes: O-Inov8 Oroc 340

Orienteering race 8:22 intensity: (17 @0) + (20 @1) + (26 @2) + (50 @3) + (6:29 @4) 1.37 km (6:06 / km) +50m 5:09 / km
ahr:161 max:170 shoes: O-Inov8 Oroc 340

Orienteering race 11:28 intensity: (5 @0) + (31 @2) + (16 @3) + (10:36 @4) 2.17 km (5:17 / km) +58m 4:40 / km
ahr:165 max:170 shoes: O-Inov8 Oroc 340

Skipped the last control. Ugggh.

Orienteering warm up/down 11:53 intensity: (33 @1) + (9:10 @2) + (2:10 @3) 1.75 km (6:49 / km) +38m 6:08 / km
ahr:141 max:155 shoes: O-Inov8 Oroc 340

Jogged Sprint 3 again with Angelica, cutting corners. She's fast when racing...

Saturday Jan 22, 2011 #

7 AM

Running warm up/down 15:00 intensity: (1:45 @1) + (4:25 @2) + (8:01 @3) + (49 @4) 2.34 km (6:25 / km) +28m 6:03 / km
ahr:144 max:169 shoes: R-NB-760

Running race 21:33 intensity: (23 @1) + (7 @2) + (3 @3) + (20:50 @4) + (10 @5) 5.03 km (4:17 / km) +53m 4:04 / km
ahr:172 max:179 shoes: R-NB-760

5k race, paved trail, that wasn't plowed... 50% 1-3 inch soft snow, 25% ice of varying slipperiness, and 25% paved if you could miss the ice.. And I left my O' spikes in the garage as I left. $75 for 1st brought out a few more runners than the cold and poor publicity might have led one to expect, and I ended up 6th of 99. Proper shoes might've led to 2nd or 3rd, but 1st was well clear around my PR despite the surface conditions.

Kim, 1st woman, had yak trax - apparently runs the 5-mile loop regularly, but doesn't know any other trails in the park. You'd think, as a yak-trax owner she'd be adventurous enough to go off the 5-mile-loop, but apparently just hasn't learned the trails yet...

Running warm up/down 13:13 intensity: (2:46 @1) + (10:27 @2) 1.99 km (6:39 / km) +34m 6:08 / km
ahr:133 max:145 shoes: R-NB-760

Friday Jan 21, 2011 #

8 AM

Running 52:32 intensity: (1:01 @1) + (41:10 @2) + (9:40 @3) + (41 @4) 8.41 km (6:15 / km) +256m 5:25 / km
ahr:143 max:162 shoes: O-Inov8 Mudclaw 330

Misery Trail, Joy roads, and short back and forth with Randy Hall who was running by. He sounded a bit interested in the Pres. Cup, not at all in the Meeting, and didn't go to either.

Thursday Jan 20, 2011 #

Note

Foot + Hamstring Strength Plan:
Phase 1 -
After easy running days Tue. & Thu.:
- do 50-each, increasing to 100-each shoed skips
- do V-situps (2 minutes), and on-back scissors

Phase 2 -
- move to Mon post-run & Wed post-intervals
- gradually move exercises to grass, then barefoot on grass
- add in leaps, barefoot on grass

Phase 3 -
- Add lunge switch-leg jumps, 10 up to 50.
6 AM

Running 57:03 intensity: (50 @0) + (1:13 @1) + (47:28 @2) + (6:11 @3) + (1:21 @4) 10.3 km (5:32 / km) +128m 5:13 / km
ahr:140 max:176 shoes: R-NB-760

With Tom & Angelica

Wednesday Jan 19, 2011 #

Running hills 47:47 intensity: (4:50 @1) + (30:22 @2) + (7:03 @3) + (5:32 @4) 8.22 km (5:49 / km) +224m 5:07 / km
ahr:141 max:170 shoes: R-NB-760

Went to track intervals, but there was still 1 inch of melting ice on the track, so the group did hill loops nearby. With my hamstring being esp. sore this afternoon, it's probably good intervals were canceled. I did one 165bpm push up a long slow hill for 5 minutes at the end, as my one actual level 4 effort - hope the hamstring is okay with that, we'll see tomorrow.

Did a full set of active 4 stretches after.
8 AM

Running 3:47 intensity: (1:00 @1) + (2:47 @2) 0.57 km (6:41 / km) +4m 6:27 / km
ahr:135 max:161 shoes: R-NB-760

Started, then decided to run http://fasttracks.homestead.com/Calendar.html#anch... instead... AJ's home sick asleep, and I didn't want him waking up to a note saying 'call me'...

Tuesday Jan 18, 2011 #

Note

I think I'm almost done with the 2nd cold since early this year, but AJ seems to be getting worse now, and I'm esp. tired so I might be getting whatever he's got as a 3rd cold?
8 AM

Running 24:12 [2] 3.84 km (6:19 / km) +53m 5:54 / km
ahr:130 max:140 shoes: O-VJ-Grey-Spikes

After a night of snow, sleet, and freezing rain, then starting the run in the rain, the ice water trapped within the ~2 inches of encrusted slush just froze my feet. I bailed home out of an intended longer run.

Monday Jan 17, 2011 #

5 AM

Running 1:04:43 intensity: (21:28 @1) + (43:15 @2) 11.42 km (5:40 / km) +188m 5:14 / km
ahr:132 max:140 shoes: O-Inov8 Mudclaw 330

With Angelica

Sunday Jan 16, 2011 #

Event: Chilly Cheeks 7.2 Mile Trail Run
 
8 AM

Running 1:14:38 intensity: (58:59 @1) + (15:39 @2) 9.17 km (8:08 / km) +95m 7:44 / km
ahr:119 max:148 shoes: O-Inov8 Mudclaw 330

Running around while AJ & Oriana were XC skiing at VF park.

Saturday Jan 15, 2011 #

9 AM

Running 26:45 intensity: (14 @0) + (46 @1) + (25:45 @2) 5.0 km (5:21 / km) +20m 5:15 / km
ahr:136 max:143 shoes: O-Inov8 Mudclaw 330

Altitude training @ DIA... 20 laps in a melting snow parking lot, and yet still no airport employee has even asked what I'm doing... Maybe I'm not the only crazy one?

Friday Jan 14, 2011 #

7 AM

Running 55:54 intensity: (2:16 @1) + (53:16 @2) + (22 @3) 9.4 km (5:57 / km) +307m 5:07 / km
ahr:138 max:149 shoes: O-Inov8 Mudclaw 330

Thursday Jan 13, 2011 #

8 AM

Running 4:49 intensity: (1:17 @1) + (3:23 @2) + (9 @3) 0.81 km (5:57 / km) +12m 5:33 / km
ahr:127 max:149 shoes: O-Inov8 Mudclaw 330

Running 25:37 intensity: (36 @0) + (22 @1) + (23 @2) + (2:16 @3) + (22:00 @4) 5.74 km (4:28 / km) +122m 4:02 / km
ahr:165 max:175 shoes: O-Inov8 Mudclaw 330

My hamstring seems to survive this fine for 2 days, until I go run in the snow. Snow running is apparently bad for the hamstring. Or maybe it was some of the strength work doing a boot camp with the kids on Sunday afternoon?

Running 2:17 intensity: (2 @1) + (2:15 @2) 0.32 km (7:08 / km) +6m 6:31 / km
ahr:137 max:142 shoes: O-Inov8 Mudclaw 330


Rancho 3.8 Mile - Splits

Wednesday Jan 12, 2011 #

8 AM

Running 20:33 intensity: (39 @0) + (30 @1) + (15:24 @2) + (2:37 @3) + (1:23 @4) 3.63 km (5:40 / km) +10m 5:35 / km
ahr:141 max:176 shoes: O-Inov8 Mudclaw 330

Tuesday Jan 11, 2011 #

8 AM

Running 1:02:16 intensity: (19 @0) + (35 @1) + (48:57 @2) + (12:20 @3) + (5 @4) 11.42 km (5:27 / km) +162m 5:05 / km
ahr:143 max:160 shoes: O-Inov8 Mudclaw 330

Monday Jan 10, 2011 #

9 AM

Running 44:04 intensity: (7:07 @1) + (35:54 @2) + (1:03 @3) 8.24 km (5:21 / km) +63m 5:09 / km
ahr:135 max:150 shoes: O-Inov8 Mudclaw 330

Sunday Jan 9, 2011 #

8 AM

Running 54:02 intensity: (15:16 @1) + (38:46 @2) 8.5 km (6:21 / km) +277m 5:28 / km
ahr:129 max:141 shoes: O-Inov8 Mudclaw 330

Saturday Jan 8, 2011 #

9 AM

Running 2:05:36 intensity: (2 @0) + (2:01 @1) + (1:53:56 @2) + (9:37 @3) 19.1 km (6:35 / km) +268m 6:09 / km
ahr:134 max:156 shoes: O-Inov8 Mudclaw 330

Friday Jan 7, 2011 #

6 AM

Running 55:53 intensity: (54 @0) + (3:37 @1) + (45:49 @2) + (3:47 @3) + (1:46 @4) 9.8 km (5:42 / km) +105m 5:25 / km
ahr:135 max:167 shoes: R-NB-760

Thursday Jan 6, 2011 #

8 AM

Running 52:09 intensity: (30 @0) + (10:22 @1) + (38:53 @2) + (2:15 @3) + (9 @4) 8.13 km (6:25 / km) +189m 5:45 / km
ahr:134 max:164 shoes: O-Inov8 Mudclaw 330

Wednesday Jan 5, 2011 #

8 AM

Running 29:09 [2] 5.11 km (5:42 / km) +55m 5:25 / km
ahr:149 max:186 shoes: O-Inov8 Mudclaw 330

Tuesday Jan 4, 2011 #

Running intervals 32:00 intensity: (25:00 @1) + (6:00 @2) + (1:00 @3) 4.5 km (7:07 / km)
shoes: R-NB-760

To the track for some time trials with the kids and back. AJ managed to set the family record for 2011 for 400m, 200m, and 100m (1:43, 51 & 23), and Oriana ran 4x100m with her best at 27.27. AJ was enthusiastic to get it over with once he realized it was inevitable, but reasonably interested once he was done the attempts. Oriana, once started, was much more excited giving her all on her 100's - which usually began to fade around 60m in...

Track was super muddy - warm enough to turn to mush, but not enough to dry it out, so we ran in 'lane 0'- grass just inside edge.

R-inside throat pretty raw this evening, near lymph node.
L-ham definitely felt weak/tweaky during some of today's run (more than yesterday), but wasn't bad in the evening.
R-patellar tendon sore for first few minutes - this hasn't bothered in 2+ weeks so not sure why it said hi today...

Strength 30 [1]

Active 4 stretches, 10 pushups

Monday Jan 3, 2011 #

Running 37:22 [2] 5.11 km (7:19 / km) +70m 6:51 / km
shoes: R-NB-760

Trails at VF West with Tom. We're both recovering from colds. Me rather slowly...

highly erratic HR results - need to fix that somehow - maybe more spit, or try some gel thing?

Strength 2:00 [1]

Active 4 stretches, 2x DT, 20 pushups, 40 crunches

Sunday Jan 2, 2011 #

Running 25:00 intensity: (12:00 @1) + (13:00 @2) 4.07 km (6:09 / km) +50m 5:47 / km
shoes: O-Inov8 Mudclaw 330

Local loop. About 1/2 paved. Sad I missed out on a longer run today - Angelica ran 90 minutes. Weather was fabulous - mid-50's, little wind, some sun, but I'm still a little sick and hamstring-broken so took it easy.

Throat not worsening - some congestion.
L-hamstring a little better (down to 1 Salon Pas tape, middle-upper inside hamstring), and not quite as weak feeling. Not too much 'burn' when sitting - though I am avoiding the sitting - and still feels a little damaged (lightly sore 'strands' on movement...), though that's less than half as much as yesterday.


Strength 1 [1]

1xDT massage for L-hamstring - should do more...
Update - normal active 4 stretches. This one:
actually pulls/hurts the L-hamstring - which is unusual for a hamstring flare up. Perhaps this one is more acute, and/or more central and less attachment point-only?
Update - 2nd DT massage done, long this time - really finding it' the middle-upper inside edge that's sore. Different spot than normal...

So after this heals, how should I strengthen my hamstrings? Gym weights, something active?. I kinda prefer the latter, though whatever works...

Saturday Jan 1, 2011 #

Strength 3:06 [1]

40 crunches, 22 push ups.
all 4 active stretches,

Running 22:11 [1] 3.3 km (6:43 / km) +30m 6:26 / km
shoes: O-Inov8 Mudclaw 330

Light run around the neighborhood. Sore throat & L-ham damping the pace. Some L-ham DT afterwards. This pull seems more on the inside center muscle area.

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