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Training Log Archive: Wyatt

In the 7 days ending Sep 6, 2009:

activity # timemileskm+m
  Running7 6:22:05 40.01(9:33) 64.39(5:56) 474
  Orienteering2 1:28:47 10.48(8:28) 16.87(5:16) 186
  Total7 7:50:52 50.5(9:19) 81.26(5:48) 660

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Sunday Sep 6, 2009 #

Running 57:46 [2] 9.3 km (6:13 / km) +129m 5:49 / km
shoes: R-NB-Gray-460's

From Wilson Park where the kids were playing with my mom (in town for about a week) with Angelica, through Summerhill & Lorimer. A nice loop, but Angelica got pretty wiped out at the end. Apparently she pushes hard when running with me...

Saturday Sep 5, 2009 #

Running 13:00 intensity: (9:00 @1) + (4:00 @2) 2.0 km (6:30 / km)
shoes: O-VJ Integrator Spikes

AJ did 39:57 on Yellow - Another pretty good run on Yellow, esp. the 2nd half where he realized it was a ranked event, and started racing back and forth with 3 college students (who he eventually out-navigated and finished ahead of.)

Running warm up/down 4:00 [2] 0.57 km (7:01 / km) +10m 6:27 / km
shoes: O-VJ Integrator Spikes

Orienteering race 14:25 [4] 3.1 km (4:39 / km) +33m 4:25 / km
shoes: O-VJ Integrator Spikes

Sprint 1 @ Schuylkill. Apparently about 1 minute slower than Ross & Clem. Only lost maybe 10-30 second on one briary route choice. Maybe I didn't warm up well enough either...?
C • results 12

Orienteering 8:49 [4] 1.71 km (5:09 / km) +31m 4:44 / km
shoes: O-VJ Integrator Spikes

Sprint 2, a bit of fun, chasing Angelica 1 minute, passing her about 2.5 minutes in (she'd made a small mistake). Fun little course, and one leg where I went back out and found my 3rd choice of route was the fastest - on Sprints, short punches through green & mostly on trail were better than diagonals through the woods, or way around on trail...

Orienteering 10:06 intensity: (8:00 @2) + (2:06 @4) 1.6 km (6:19 / km) +20m 5:56 / km
shoes: O-VJ Integrator Spikes

Reran a leg twice... plus a warmup to the 2nd sprint added into this entry

Friday Sep 4, 2009 #

Running warm up/down 24:20 [2] 3.57 km (6:49 / km) +35m 6:30 / km
shoes: O-VJ-Grey-Spikes

Warmup/down before a run of my Fatlands Red

Orienteering tempo 55:27 [4] *** 10.46 km (5:18 / km) +102m 5:03 / km
shoes: O-VJ-Grey-Spikes

Tempo run on the Red course I set @ Fatlands. Just as warm as race day (although Angelica disputes that.) There were many tracks, but still places where I had to run through untracked stiltgrass and thus was a bit slow, but overall it was set up well for a Tempo run. I don't think I pushed it consistently, but I did get a Migraine later.

Vadim & Gnatiouk were 62, but I was course setter and there were tracks, so I was aiming for 55 as a reasonable run, and 49 as a "Ross-quality" run. Unfortunately, I didn't hit the Ross level...

O' value was surprisingly good as there were several legs I hadn't really planned a route for - just drew good diagonal lines and on this run had to decide just how to go.

Thursday Sep 3, 2009 #

Running 1:11:04 [2] 12.7 km (5:36 / km) +140m 5:18 / km
shoes: R-NB-Gray-460's

To 5 mile loop, then 5 mile loop w/Tom & half with Angelica

Wednesday Sep 2, 2009 #

Running intervals 12:55 [5] 4.0 km (3:14 / km)
shoes: R-NB-Gray-460's

5x (600m + 200m)
2:05, :37
2:03, :39 (aimed for consistent 200 & 600 pace)
1:56, :32.3 (just went for it on the 200, neck & neck with Keith)
2:02, :32.3
2:00, :30.81 (PR)

Nice to do intervals on a cool day. Hamstrings sore for 2 days after, but recovered...
All ~9 of us in group 1, (ex. Carolyn?) did the last 200 under 36...

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: R-NB-Gray-460's

Tuesday Sep 1, 2009 #

Running long 2:03:00 [2] 19.95 km (6:10 / km)
shoes: R-NB-Gray-460's

Ran a loop out to Fatlands, and on the River Trail, some really fast woman passed me, then her watch beeped, and she slowed to my pace, so I said 'hi' for her rest minute and hung on with her for about half of her next hard minute. While I didn't recognize her name at the time, she introduced herself, and apparently I was running with Catherine Ndereba, the 2nd fastest women's marathoner ever... 4 time Boston marathon winner, etc... Apparently she's currently living and training with a group in Norristown...

Monday Aug 31, 2009 #

Event: Laramie Daze
 

Running hills 41:00 [2] 6.31 km (6:30 / km) +160m 5:46 / km
shoes: R-NB-Gray-460's

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