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Training Log Archive: Wyatt

In the 7 days ending Mar 11, 2007:

	activity	#	time	miles		km		+m
	Running	7	7:29:26	53.42	(8:25)	85.98	(5:14)	915
	Orienteering	1	1:37:19	9.32	(10:26)	15.0	(6:29)	300
	Strength	2	19:00
	Total	7	9:25:45	62.74		100.98		1215
averages - sleep:7.3

1:54

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» now

Sunday Mar 11, 2007 #

Event: Valley Goat III

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: O-Black/Green VJ Spikes

Moderate warmup & cooldown at VF Goat III

Orienteering race 1:37:19 [4] *** 15.0 km (6:29 / km) +300m 5:54 / km
shoes: O-Black/Green VJ Spikes

Long tough Valley Goat this year, with some rugged hillsides that offered good route choice. Had a bit of sloppiness, and a few good decisions and a few bad. Nothing terrible. Managed to hang-with, and, for about 10 minutes in the middle, lead the top-3 pack of myself, John F & Vadim, so good physically.

After retying shoes at ~2/3 of the way, I never made up lost ground (25 seconds?) on Vadim, but managed not to lose much either until a route choice (to a slick muddy trail) and slow attack near the end (:30 lost). Overall a good race, but I'm definitely slower than John F - every once in a while (e.g. when he got behind due to route choice, or care not to push too hard on a hill) he turned on the gas, and had a good 5-10% speed advantage over Vadim & I.

Long - Splits

Saturday Mar 10, 2007 #

Running 1:12:00 [3] 7.0 mi (10:17 / mi) +200m 9:27 / mi
shoes: R-NB Grey Shoes

VF park, Mt. Joy + Mt. Misery loop with Vadim, faster than I normally would run the day before a race that matters. I guess Sunday doesn't matter _that_ much.

Friday Mar 9, 2007 #

Running long 1:39:43 [2] 17.47 km (5:42 / km) +200m 5:24 / km
ahr:135 max:151 shoes: R-NB Grey Shoes

Fatlands, some with Angelica & Jackie, and an Audubon loop.

Thursday Mar 8, 2007 #

Running warm up/down (Paved) 24:00 [2] 4.4 km (5:27 / km) +40m 5:13 / km
shoes: R-NB Grey Shoes

in PM Loops near home. Watching 3 kids (10, 6, and 4, while they were watching a movie), I'd stop in and check every 3 minute lap. How's my parenting? ;)

C • I would say your parenting is ... 2

Strength (Core, Hip, Ankle) 10:00 [1]

16 1-leg pushups, 80 crunches, 40e 1-leg stair-down squats, 100e ankles

Running intervals 20:13 [4] 3.0 mi (6:44 / mi) +45m 6:26 / mi
ahr:166 max:175 slept:7.3 shoes: O-VJ Integrator Cleats

In AM.
3x1 mile along the Valley Creek Trail (Gmaps says 1.002 miles, Forerunner says 0.98 miles...) Gravel/dirt travel with ~15m climb, mostly at the end. Plus 1 inch of snow from yesterday. (Sunny and cold today.)

Running warm up/down 1:00:30 [2] 8.97 km (6:45 / km) +60m 6:32 / km
ahr:137 shoes: O-VJ Integrator Cleats

Wednesday Mar 7, 2007 #

Running 1:22:27 [2] 14.53 mi (5:40 / mi) +120m 5:32 / mi
ahr:134 max:150 shoes: R-NB Grey Shoes

Wash HQ to Summerhill & back with AK. Didn't see any FSBO's...

Note

Thanks Sandy, for arranging a few forest training events this winter, and of course Vadim & Clem for continuing to kick my ***. Both of these helped with my BOK event result, which moved my USOF ranking up from 62nd to 25th...

Now if only I can continue proper training, which has faltered a bit this week.

Planning to do ~80, including 3xmile on the Valley Creek trail in the morning, and then maybe 30 minutes + strength in the PM (tomorrow). And then a 2.5 hour run on Friday when it's warmer and hopefully more snow-free.

C • Nice to see you moving up the ... 2

Tuesday Mar 6, 2007 #

Strength (Hip & Ankle) 5:00 [1]

Sweet - they input all the BOK results from Epunch into AP. And I just climbed back past PG & Joe (& Samantha - just noticed) on the AP rankings. I wonder how I'll fare at http://www.usof-rankings.org/ ... Reasonably good - and still 1/2 of my first run back (69 pts. at Sprint at NAOC) still counts. When that's out I'll be close to 89 pts... (USOF).

Strength 4:00 [1]

12x1-legged pushups
80xcrunches (40 center, 20 l, 20 r)

Running 35:00 [2] 4.0 mi (8:45 / mi)
shoes: R-NB Grey Shoes

Running hills 15:00 [4] 1.67 mi (8:59 / mi) +250m 6:08 / mi
shoes: R-NB Grey Shoes

2x7min+:40

Monday Mar 5, 2007 #

Running 11:30 [2] 1.15 mi (10:00 / mi)
shoes: R-NB Grey Shoes

A bit outdoors, then treadmill, then indoors. And only racked up 11 minutes. It was cold this morning. Will try to do a bit more in the afternoon. Overall a decent weekend of O' results. 3rd, 5th, & 3rd; US place: 2nd, 2nd & 1st.

Competition was far less fierce than it will be at the Trials, so I've still got to work hard on fitness to get a few % faster by the Trials.

Running 14:03 [2] 1.41 mi (9:58 / mi)
shoes: R-NB Grey Shoes

Just a bit more putzing around later in the day to make my goal of 25 minutes. (50 minute plan /2 due to cold.)
Speaking of which, my results this past weekend are way better than I was expected after getting cold symptoms on Thursday. I was definitely congested, mild sore throaty, and mildly coughing throughout the weekend, and am still so a bit today, but if anything, I'm a little better this evening. I seem to have run through this cold pretty much fine (although perhaps it is too early to tell.)

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