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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending May 27, 2007:

activity # timemileskm+m
  Running7 6:42:59 41.61(9:41) 66.96(6:01) 180
  Orienteering1 1:51:43 7.43(15:03) 11.95(9:21) 500
  Total7 8:34:42 49.03(10:30) 78.91(6:31) 680

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Sunday May 27, 2007 #

Orienteering race 1:51:43 [4] 11.95 km (9:21 / km) +500m 7:44 / km
shoes: O-VJ Integrator Cleats

Hung on for a long, fairly clean run in warm conditions at Water Gap. Won Blue by 4 minutes over some Latvian guy, and 20 minutes over Vadim & Clem, although they were both tired from a Night O' training the previous night. My DVOA rankings goal is looking good at this ponit, but I've still got work to do to maintain that vs. Clem & Vadim esp., and to work toward a solid US Champs weekend too.

Physically, it was quite warm for me, and with two Excedrin at the finish, and 1 each at about 4 and 6 hours later, I had a moderate headache as I tried to sleep. The running went okay with the first sign of 'out-of-gas' at about 1:45 into the race. One GU before start, and one at ~30-45 minutes, plus lots of water at each of 5 (thanks!) water stops.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) +50m 9:17 / mi
shoes: O-VJ Integrator Cleats


Blue - Splits

Saturday May 26, 2007 #

Running race (Paved trail, no traffic) 19:10 [4] 5.0 km (3:50 / km) +20m 3:45 / km
shoes: R-NB Grey Shoes

Dragon Race 5k - Two twisted loops around Wilson Farm Park in Chesterbrook. 8:30am start, but still warm enough to be sweating a bunch, w/o a shirt, after the _warmup_.
5:47 (downhill-ish)
6:16 (uphillish)
6:26 (flat, but dying)

Started of 2nd for a few steps, then 3rd. Then after ~500m 4th. The gaps simply widened after that and I finished 4th (of 61.) Winner was 16:59, and had similar bad ascending splits to me. 5th as 45 seconds behind & top female. All of the top 7 were Valley Forge Striders (myself, loosely included.)

Running warm up/down (Grass) 45:00 [2] 4.0 mi (11:15 / mi)
shoes: R-NB Grey Shoes

Warmup 15
Cooldown 20
Evening jog 10 & DT-pineapple calves & L-hamstring (all minor, but annoying)

Friday May 25, 2007 #

Running long (Trails) 2:06:25 [2] 12.0 mi (10:32 / mi)
shoes: R-NB Grey Shoes

Long loop North & East of Phoenixville. Streak alive, AP lagging...

Thursday May 24, 2007 #

Running 34:42 [2] 3.5 mi (9:55 / mi) +100m 9:06 / mi
shoes: R-NB Grey Shoes

Overslept (running before work on business trip) so my long run is deferred to Friday. 3 races this weekend, so okay to skip Friday hills...

Wednesday May 23, 2007 #

Running (Trails) 1:00:39 [2] 6.0 mi (10:07 / mi)
shoes: R-NB Grey Shoes

Could go far from QC San Diego, all on trails to North then East...

Tuesday May 22, 2007 #

Running intervals 24:24 [4] 4.0 mi (6:06 / mi) +10m 6:03 / mi
shoes: R-NB Grey Shoes

4 x mile on paved trail, very slight grade (all miles were net flat or uphill)
3:06+2:59 = 6:05
3:07+3:02 = 6:09
3:05+3:06 = 6:11
3:08+2:51 = 5:59

Running warm up/down 32:16 [2] 3.0 mi (10:45 / mi)
shoes: R-NB Grey Shoes

AM in Campbell, before work

Monday May 21, 2007 #

Running 40:23 [2] 4.0 mi (10:06 / mi)
shoes: R-NB Grey Shoes

Nice loop at VF Mt. Joy before flight to CA. Both calves sore in different ways...

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