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Training Log Archive: Wyatt

In the 7 days ending Aug 9, 2009:

activity	#	time	miles		km		+m
Running	6	4:42:36	30.07	(9:24)	48.4	(5:50)	534
Orienteering	2	40:00	3.57	(11:13)	5.74	(6:58)	30
Strength	2	10:30
Total	7	5:33:06	33.64		54.14		564

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Sunday Aug 9, 2009 #

Running 16:00 2.4 km (6:40 / km)
shoes: R-NB-Gray-460's

Mid-day run on some well concrete and flat-wet beach sand. Ankle loosened up a bit after the run. Not happy, but no impact-pain.

Running 15:00 [2] 1.5 mi (10:00 / mi)
shoes: R-NB-Gray-460's

late PM run, again to try to loosen the ankle.

Saturday Aug 8, 2009 #

Orienteering 20:00 2.41 km (8:18 / km)
shoes: R-NB-Gray-460's 2nd pair

A bit of running while jogging the VF Fatlands trails near Walnut hill to delete/add trail segments. Cleaned out all the old ones, and added a few I had apparently missed before. This should allow for a nice White & Yellow course, and be less frustrating for all orienteers there. The vegetation is still very, very old - at least it's much whiter than mapped.

Twisted my R-ankle rather painfully on something buried in the stiltgrass (I was on a trail, but it was a bit overgrown). This should, I hope, recover in 8 days for WOC-Middle. Will have to tape it extra. Not sure about my pre-Middle training though, that might have to be lighter than initially planned.

Friday Aug 7, 2009 #

Orienteering 20:00 3.33 km (6:00 / km) +30m 5:45 / km
shoes: R-NB-Gray-460's

Whiel updating trails for about 40 minutes

Running tempo 15:09 [4] 3.57 km (4:15 / km)
shoes: R-NB-Gray-460's

Hard push back to parking lot as today's taper tempo run. Pace estimated.

Thursday Aug 6, 2009 #

Running 29:49 [2] 4.83 km (6:10 / km) +100m 5:36 / km
shoes: R-NB-Gray-460's

Quick loop to Mt.Misery

Wednesday Aug 5, 2009 #

Strength 5:30 [1]

Clock squats, 80 R, 30 L

Running intervals 12:38 [5] 4.0 km (3:10 / km)
max:181 shoes: R-NB-Gray-460's

5x800
kinda hot today, alone in front @ FastTracks. I wonder where the other fast runners went. Group 1 (~3:05 & faster 800's) was down to 3 people today.

2:45, 2:44, 2:44, 2:45, 2:40

I suspect I could work a bit harder if I had a higher pain tolerance and/or more company pushing the pace, as I'm never as trashed as I read Hammer gets (& got) during intervals.

Running warm up/down 39:00 [2] 6.2 km (6:17 / km)
shoes: R-NB-Gray-460's

Tuesday Aug 4, 2009 #

Running long 1:42:00 17.39 km (5:52 / km) +364m 5:19 / km
shoes: R-NB-Gray-460's

My last long run before WOC ended up a bit longer and harder than intended, as I took a bit of a poor route back from the middle of the loop and had to push the last bit to only be 11 minutes late to a meeting I was leading... Fortunately, everyone brings their laptops to meetings and reads email anyway, so it's not as disruptive these days to be late like that...

C • you have a very casual work environment 3

Monday Aug 3, 2009 #

Strength 5:00 [1]

R-IT hip squats 70-R, 30-L
R-IT at knee, hip and lower back pretty annoyed this eve. and on Sat. eve. until I put on some tape. Maybe needs more tape...

Running 53:00 [1] 7.6 km (6:58 / km) +70m 6:40 / km
shoes: R-NB-Gray-460's

Chesterbrook loop with kids on bikes. It was pretty hot, and approaching lunch time, so the kids wilted...

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