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Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2021:

activity # timemileskm+m
  Running32 27:41:38 137.51(12:05) 221.29(7:31) 4534
  Strength1 12:00
  Total33 27:53:38 137.51 221.29 4534
  [1-5]33 27:37:49

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Sunday Jan 31, 2021 #

Strength 12:00 [1]

Long set
11 AM

Running 1:17:59 intensity: (7:27 @0) + (9:00 @1) + (1:00:49 @2) + (43 @3) 10.11 km (7:43 / km) +240m 6:54 / km
ahr:130 max:154

Saturday Jan 30, 2021 #

Event: Humbug Bustle 5k
 
10 AM

Running 20:34 intensity: (18 @0) + (26 @1) + (6:43 @2) + (7:05 @3) + (6:00 @4) + (2 @5) 4.97 km (4:08 / km) +18m 4:04 / km
ahr:153 max:175

3 PM

Running 1:12:11 intensity: (1 @0) + (18:20 @1) + (52:58 @2) + (52 @3) 7.69 km (9:23 / km) +221m 8:12 / km
ahr:131 max:155

Friday Jan 29, 2021 #

11 AM

Running 1:04:01 intensity: (18 @0) + (3:21 @1) + (37:26 @2) + (10:29 @3) + (12:27 @4) 8.31 km (7:42 / km) +289m 6:34 / km
ahr:142 max:170

Thursday Jan 28, 2021 #

5 PM

Running 27:49 intensity: (9 @1) + (10:45 @2) + (7:42 @3) + (9:13 @4) 3.29 km (8:28 / km) +39m 8:00 / km
ahr:152 max:174

Wednesday Jan 27, 2021 #

10 AM

Running 1:25:44 intensity: (31 @0) + (3:39 @1) + (23:55 @2) + (21:20 @3) + (35:35 @4) + (44 @5) 8.7 km (9:52 / km) +259m 8:35 / km
ahr:152 max:178

6 PM

Running 40:26 intensity: (2:40 @1) + (15:15 @2) + (16:24 @3) + (6:07 @4) 7.49 km (5:24 / km) +12m 5:21 / km
ahr:147 max:164

Tuesday Jan 26, 2021 #

4 PM

Running 30:45 intensity: (2:36 @0) + (10:01 @1) + (8:11 @2) + (5:01 @3) + (4:56 @4) 3.75 km (8:13 / km) +35m 7:51 / km
ahr:130 max:169

Monday Jan 25, 2021 #

2 PM

Running 41:48 intensity: (22 @0) + (5:53 @1) + (13:44 @2) + (15:18 @3) + (6:31 @4) 4.65 km (8:59 / km) +61m 8:26 / km
ahr:145 max:172

Sunday Jan 24, 2021 #

Event: QOC Wheaton
 

Note

Routine updated from this, based on AJ's successful posture work

- At least once a day: (Val says 2x for asymmetries...)
-- Deep Tissue - R-upper-quad, R-IT, L/R hamstrings (opt: quads, calves & feet)
- Do the active stretch lunge, both sides twice, esp. focused on R-hip flexor
- Do the active stretch IT cross-leg squats, incl. focus on R-inside-achilles
- 30e hip bridges, 2-leg up, 1-leg ecc. drops
- 50+ situps - air bicycle with straight leg drop (ecc. hip flexor)
- 30s reverse plank (on elbows)
- 20+ push ups (core)
- 10e side hip adductions - arch high then upper leg high (or side plank)
- 10x5sec R-hip outer rotation (while sitting in chair, rotate R-lower leg out)
- 3x10 arms front, elastic band pull to arms side
- 50e Clock-squats
- Balance on 1 foot toes & do 50e ankle rotation set with the other foot
- Ankle band around both ankles, stand on one foot (start w/L as model - feel hip) - and wiggle it out and back, 5e side, fwd, back & side
- 50 hard R-front-outside-hip vertical raises (on L-leg, shoulders level)
- 15 x 5sec hold R-diagonal leg raises (on L-leg , rotate R-foot out 45 deg., lift straight R-leg to the back-right)
-- Deep Tissue - R-IT/ham/Quad

For:
- (L) & (R) Hamstring (occasional flares after intervals - note to self - 3min/800m is new minimum interval)
- (R) Hip flexor/upper-quad
- (R) IT + inside of knee (fighting very rare compression pain & more common on/off IT@knee/hip/back pain)

Saturday Jan 23, 2021 #

11 AM

Running 1:01:28 intensity: (3 @0) + (5:43 @1) + (47:01 @2) + (8:34 @3) + (7 @4) 7.9 km (7:47 / km) +158m 7:05 / km
ahr:138 max:159

Friday Jan 22, 2021 #

11 AM

Running 47:17 intensity: (35 @0) + (58 @1) + (14:10 @2) + (14:32 @3) + (16:01 @4) + (1:01 @5) 5.97 km (7:55 / km) +51m 7:35 / km
ahr:152 max:179

Thursday Jan 21, 2021 #

1 PM

Running 48:08 intensity: (14 @0) + (8 @1) + (2:07 @2) + (10:55 @3) + (29:12 @4) + (5:32 @5) 7.6 km (6:20 / km) +182m 5:39 / km
ahr:162 max:191

Wednesday Jan 20, 2021 #

10 AM

Running 56:24 intensity: (39 @1) + (33:08 @2) + (19:55 @3) + (2:42 @4) 8.73 km (6:28 / km) +8m 6:26 / km
ahr:147 max:163

Tuesday Jan 19, 2021 #

10 AM

Running 25:23 intensity: (6 @0) + (3:29 @1) + (16:19 @2) + (5:20 @3) + (9 @4) 3.57 km (7:07 / km) +25m 6:53 / km
ahr:138 max:160

Monday Jan 18, 2021 #

9 AM

Running 1:31:37 intensity: (33 @1) + (23:48 @2) + (35:52 @3) + (31:04 @4) + (20 @5) 10.61 km (8:38 / km) +545m 6:52 / km
ahr:154 max:177

2 PM

Running 40:52 intensity: (20 @0) + (9 @1) + (8:41 @2) + (16:13 @3) + (15:29 @4) 5.49 km (7:27 / km) +144m 6:35 / km
ahr:154 max:172


Blue - Splits

Sunday Jan 17, 2021 #

12 PM

Running 1:02 intensity: (52 @0) + (7 @1) + (3 @3) 0.11 km (9:14 / km) +9m 6:37 / km
ahr:94 max:109

2 PM

Running 1:52 intensity: (1 @0) + (1:24 @1) + (23 @2) + (4 @3) 0.2 km (9:20 / km)
ahr:112 max:136

4 PM

Running 46:44 intensity: (12 @0) + (2:38 @1) + (16:37 @2) + (13:00 @3) + (14:17 @4) 5.59 km (8:21 / km) +132m 7:28 / km
ahr:150 max:174


Blue - Splits

Saturday Jan 16, 2021 #

Event: Georgia Navigator Cup :: Sweetwater Creek SP & Dauset Trails
 
12 PM

Running 1:17:24 intensity: (4 @0) + (48 @1) + (8:47 @2) + (17:11 @3) + (38:50 @4) + (11:44 @5) 10.62 km (7:17 / km) +379m 6:11 / km
ahr:163 max:199


Blue - Splits

Friday Jan 15, 2021 #

9 AM

Running 28:27 intensity: (6 @1) + (1:49 @2) + (4:42 @3) + (20:47 @4) + (1:03 @5) 4.06 km (7:01 / km) +90m 6:19 / km
ahr:162 max:177

Thursday Jan 14, 2021 #

8 AM

Running 31:41 intensity: (10 @0) + (4:11 @1) + (21:23 @2) + (5:57 @3) 4.47 km (7:06 / km) +57m 6:40 / km
ahr:139 max:155

Tuesday Jan 12, 2021 #

10 AM

Running 57:26 intensity: (22 @0) + (5:59 @1) + (34:35 @2) + (9:50 @3) + (6:40 @4) 6.87 km (8:21 / km) +125m 7:40 / km
ahr:141 max:166

Saturday Jan 9, 2021 #

1 PM

Running 1:25:03 intensity: (2 @0) + (9 @1) + (14:12 @2) + (29:44 @3) + (39:33 @4) + (1:23 @5) 13.84 km (6:09 / km) +363m 5:26 / km
ahr:157 max:182

Friday Jan 8, 2021 #

11 AM

Running 57:05 intensity: (2:37 @1) + (49:11 @2) + (5:17 @3) 8.25 km (6:55 / km) +300m 5:51 / km
ahr:140 max:158

Thursday Jan 7, 2021 #

10 AM

Running 1:10:34 intensity: (20:32 @1) + (50:02 @2) 8.86 km (7:58 / km) +190m 7:12 / km
ahr:128 max:146

Wednesday Jan 6, 2021 #

12 PM

Running 1:03:00 intensity: (13 @0) + (21 @1) + (12:02 @2) + (30:10 @3) + (20:14 @4) 9.71 km (6:29 / km) +277m 5:41 / km
ahr:154 max:172

Tuesday Jan 5, 2021 #

9 AM

Running 1:26:46 intensity: (33 @0) + (4:44 @1) + (21:15 @2) + (23:22 @3) + (36:39 @4) + (13 @5) 9.76 km (8:53 / km) +255m 7:52 / km
ahr:152 max:179

Monday Jan 4, 2021 #

4 PM

Running 26:42 intensity: (15 @1) + (4:33 @2) + (13:39 @3) + (8:15 @4) 3.59 km (7:27 / km) +28m 7:10 / km
ahr:155 max:167

Sunday Jan 3, 2021 #

8 AM

Running 39:09 intensity: (41 @1) + (6:37 @2) + (14:19 @3) + (17:22 @4) + (10 @5) 5.09 km (7:41 / km) +7m 7:38 / km
ahr:156 max:177

Saturday Jan 2, 2021 #

1 PM

Running 1:29:20 intensity: (10 @0) + (40 @1) + (24:07 @2) + (40:57 @3) + (21:22 @4) + (2:04 @5) 13.06 km (6:51 / km) +24m 6:47 / km
ahr:154 max:181

Friday Jan 1, 2021 #

3 PM

Running 1:06:57 intensity: (19 @0) + (33:20 @1) + (32:39 @2) + (39 @3) 8.39 km (7:59 / km) +14m 7:55 / km
ahr:126 max:154

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