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Training Log Archive: Wyatt

In the 7 days ending Oct 5, 2007:

activity	#	time	miles		km		+m
Running	7	6:43:09	41.58	(9:42)	66.92	(6:01)	881
Orienteering	2	2:22:38	14.85	(9:36)	23.9	(5:58)	672
Total	7	9:05:47	56.43	(9:40)	90.82	(6:01)	1553

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Friday Oct 5, 2007 #

Running 44:54 [3] 5.84 km (7:41 / km) +200m 6:34 / km
ahr:126 max:147 shoes: O-VJ Integrator Cleats

Set up & take-down of flags for McKaig time trial.

Orienteering tempo 17:36 [4] 3.57 km (4:56 / km) +137m 4:08 / km
ahr:167 max:176 shoes: O-VJ Integrator Cleats

Ankles taped, but still probably could've pushed harder. Not a PR effort but not too far off and I did get stuck in some green.

McKaig 3.3km - Splits

Thursday Oct 4, 2007 #

Running 47:35 [2] 8.16 km (5:50 / km) +120m 5:26 / km
ahr:132 max:142 shoes: R-NB White Shoe (531's)s

A little GPS mapping in Chesterbrook for VF Marathon

Wednesday Oct 3, 2007 #

Running long 2:37:15 [2] 24.87 km (6:19 / km) +280m 5:59 / km
ahr:135 max:148 shoes: R-NB White Shoe (531's)s

2nd half of VF Marathon. Plus ~1.35km of side trips (possible water stop/route change - decided against, and grocery for Gatorade.) In winter with tights, I'd probably cut across more fields but that would only bring the distance down by another km or less so 22.5 - 23.5 km is looking like what it will take (O' shortest distance is 21.1km.) Note that the by O' shortest-distance I mean without swimming the Schuylkill River & Perkiomen creek twice, climbing up or down impassible cliffs & fences, or running across the 422 freeway 4 times. If you did all that, and survived, you might manage to get all the controls in 19-20km, but then you'd be disqualified ;)

http://www.google.com/search?q=marathon+in+km

Tuesday Oct 2, 2007 #

Running intervals 17:20 [4] 4.8 km (3:37 / km)
ahr:172 max:180 shoes: R-NB White Shoe (531's)s

I tried to do 4x1200 as fast as Clem did last Thursday (4:13 average) but I didn't even do one that fast. Trying was good incentive. 1200/400 rest
4:14 / 2:34
4:22 / 2:28
4:19 / 2:28
4:22

Running 16:14 [2] 2.82 km (5:45 / km) +20m 5:34 / km
ahr:131 max:142 shoes: R-NB White Shoe (531's)s

AM Run, short GPS map 2x of trail in Audubon.

Running warm up/down 17:01 [2] 2.85 km (5:58 / km) +100m 5:05 / km
ahr:132 max:146 shoes: R-NB White Shoe (531's)s

Drove halfway to intervals (Teegarden Park) and ran from there to Conestoga HS Track. It's getting to dark in the evening for me to run all the way back before dark.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +10m 6:33 / km
shoes: R-NB White Shoe (531's)s

Intra & cooldown

Monday Oct 1, 2007 #

Running 55:27 [2] 9.76 km (5:41 / km) +100m 5:24 / km
ahr:131 max:139 shoes: R-NB White Shoe (531's)s

Again quite hard to move well, but overall was okay. GPS-mapped (4x) about 1.4km of Chesterbrook trails for VF Marathon

Sunday Sep 30, 2007 #

Event: DVOA Fair Hill

Orienteering 15:00 [2] 1.5 km (10:00 / km) +100m 7:30 / km

A little control pickup at the end of Fair HIll was on my way to pick up the last 2 controls of Orange and, for the 5th and final time, yelled "Robert" (Frank) who was out over 3 hours on Orange, and I heard "Yeah..." As he was almost done, I didn't pick up those last two controls...

Running warm up/down 6:39 [2] 1.09 km (6:06 / km) +3m 6:01 / km
ahr:121

Warmup in lots of little pieces - warmed up partly in new O' shoes then decided that would be bad to race in them...

Orienteering race 1:22:59 14.83 km (5:36 / km) +335m 5:02 / km
ahr:160 max:175 shoes: O-VJ Integrator Cleats

AHR really low for a Race. Not sure why I couldn't keep it higher. Time was still okay vs. competition. Had about 5-6 minutes of errors with 90 seconds lost exiting 4-5 stuck in lots of bad green, and 1 minute on an extra loop where I entered the forest on the wrong trail coming into 17 - right road route took me 14 minutes with that error.

Orienteering 27:03 4.0 km (6:46 / km) +100m 6:01 / km
max:138 shoes: R-NB White Shoe (531's)s

Running portion of AJ's white course (part w/HR>110) - just keeping up w/AJ on White isn't zero effort any more, and he's doing a bunch of navigation all by himself now, with help needed on only 2 of the 10 controls.

Saturday Sep 29, 2007 #

Running 20:44 [2] 3.73 km (5:34 / km) +48m 5:13 / km
ahr:127 max:141 shoes: R-NB White Shoe (531's)s

Little loop near home before long, fun day at 6-Flags. Did the tallest/fastest roller coaster in the world. In the front seat. Once, even though the lines were quite short.

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