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Training Log Archive: Wyatt

In the 7 days ending Aug 30, 2009:

activity # timemileskm+m
  Orienteering3 3:34:53 20.67(10:24) 33.26(6:28) 300
  Running4 2:54:01 21.48(8:06) 34.57(5:02) 227
  Total6 6:28:54 42.15(9:14) 67.83(5:44) 527

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MoTuWeThFrSaSu

Sunday Aug 30, 2009 #

Orienteering 1:15:56 [2] 11.96 km (6:21 / km) +100m 6:06 / km
shoes: O-VJ Integrator Spikes

Hanging 5 flags + 34 epunches, then shadowing AJ on Yellow, which he came 2nd on, with a wrong-direction-on-trail 2.5 minute error.

Orienteering 20:00 intensity: (10:00 @1) + (10:00 @2) 3.5 km (5:43 / km) +30m 5:29 / km
shoes: O-VJ Integrator Spikes

Picking up 8 controls/epunches

Saturday Aug 29, 2009 #

Orienteering 48:57 intensity: (27:39 @1) + (21:18 @2) 7.8 km (6:17 / km) +50m 6:05 / km
shoes: O-VJ-Grey-Spikes

Hanging 29 flags in the late PM for VF Fatlands

Friday Aug 28, 2009 #

Running warm up/down 20:51 [2] 3.66 km (5:42 / km) +17m 5:34 / km
shoes: R-NB-Gray-460's

Running tempo 33:46 [4] 8.02 km (4:13 / km) +95m 3:58 / km
shoes: R-NB-Gray-460's

5-mile loop tempo run on the grass next to the trail

Thursday Aug 27, 2009 #

Running 34:24 [2] 6.49 km (5:18 / km) +65m 5:03 / km
ahr:138 shoes: R-NB-Gray-460's

Wednesday Aug 26, 2009 #

Running intervals 16:34 [4] 4.8 km (3:27 / km)
shoes: R-NB-Gray-460's

4x1200, w/ 400m rest
4:09, 4:09, 4:09, 4:07 - working pretty hard to keep up this pace, descending pace on each with typically 84-85 at the 400, and 2:47-49 at the 800.
Felt quite hot, may get a headache tonight... but a good workout.

Keith Straw announced my return from WOC so I got to tell a few stories. Couldn't really tempt anyone into coming to the event this Sunday. My orienteering evangelism skills have deteriorated substantially since HS & College.

Don was back - apparently his knees were sore. He was running ~4:25-30's at 2nd place in Group 1.

Orienteering long 1:10:00 intensity: (40:00 @1) + (30:00 @2) 10.0 km (7:00 / km) +120m 6:36 / km
shoes: O-VJ-Grey-Spikes

Streamering VF Fatlands for event on Sunday, checking control locations, adjusting a few, doing control descriptions..

Running warm up/down 33:36 [2] 5.6 km (6:00 / km)
shoes: R-NB-Gray-460's

PM with track

Tuesday Aug 25, 2009 #

Running 34:50 [2] 6.0 km (5:48 / km) +50m 5:34 / km
shoes: R-NB-Gray-460's

Easy loop around Chesterbrook around 8am, after getting up around 6:20am, thanks to time-zone-change. Perhaps I can keep getting up these early (or earlier) as it's still pretty hot & humid here... At least through tomorrow.

Monday Aug 24, 2009 #

Note
(rest day)

After the WOC banquet and after-party, which I bailed on around 2AM, and a long day of travel, ending with getting picked up by the family at 8:30pm and hanging out with them through bedtime, incl. AJ wanting me to put him to sleep, I took my first non-sick rest day in a long, long time...

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