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Training Log Archive: Wyatt

In the 7 days ending Oct 4, 2009:

activity	#	time	miles		km		+m
Running	7	6:44:56	42.83	(9:27)	68.93	(5:52)	815
Orienteering	1	1:23:47	7.13	(11:45)	11.47	(7:18)	330
Strength	1	5:40
Total	7	8:14:23	49.96		80.4		1145

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Sunday Oct 4, 2009 #

Orienteering race 1:23:47 11.47 km (7:18 / km) +330m 6:23 / km
shoes: O-VJ Integrator Spikes

French Creek East (FCE) Blue. Nice course. Lots of controls. Navigated decently until near the end when I sailed by one. Hard for me to keep focus on nav. there, and moving fast...

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +20m 9:25 / mi
shoes: O-VJ Integrator Spikes

Includes some time from run before GPS turned on...

Saturday Oct 3, 2009 #

Running 31:18 [2] 4.59 km (6:49 / km) +78m 6:17 / km
shoes: R-NB-Gray-460's 2nd pair

A whole bunch of mini loops at Audubon preserve, while bringing furniture home...

Friday Oct 2, 2009 #

Event: UNO Boulder Dash

Running 53:32 [3] 8.81 km (6:05 / km) +243m 5:20 / km
ahr:136 max:147 shoes: R-NB-Gray-460's 2nd pair

Misery & Joy

Thursday Oct 1, 2009 #

Running 48:53 8.49 km (5:45 / km) +80m 5:30 / km
shoes: R-NB-Gray-460's 2nd pair

Chesterbrook with Angelica

Wednesday Sep 30, 2009 #

Running intervals 1:03:24 13.0 km (4:53 / km)
shoes: R-NB-Gray-460's 2nd pair

4x1200
4:11, 4:10, 6:03*, 3:59
On the 3rd one, we convinced Carolyn to go for her PR in the mile, which was 6:15 in HS, and 6:18 within the past decade - she was doing her 1200's in 4:35 or so, and so holding that pace 400m longer on a PR attempted seemed plausible. So we convinced her to go, and I paced her predicting her finish time every 100-200m or so, as fast as I could do the math. And she pulled off a 6:04 - and was rightly proud :)

Tuesday Sep 29, 2009 #

Strength 5:40 [1]

50R + 44L + 22R clock squats, for some light on/off R-inside knee soreness. Really not much, and definitely better since the fall 1.5 weeks ago.

Also did pineapple DT for:
- L-hamstring which was been distinctly sore since the CN* sprints last Friday.
- R-hip flexor, which I pulled/cramped at some point late in the WOC week (5 weeks ago) while, I think, putting on shoes, and has been a bit sore on/off, distinctly more so since the 1st session of the kids running club last Thursday (this Thu. I need to remember I can't just sprint around with no warmup like a 10 year old...) This was notably sore during my really messy effort at Brandywine..

CN = Catherine Ndereba, who I met while she was doing 1 minute on, 1 minute off intervals on the River Trail (N-side of Schuylkill, VF Park)

Running 2:23:00 [2] 23.0 km (6:13 / km) +344m 5:47 / km
shoes: R-NB-Gray-460's 2nd pair

Monday Sep 28, 2009 #

Running 54:49 [2] 5.86 mi (9:21 / mi) +50m 9:07 / mi
shoes: R-NB-Gray-460's 2nd pair

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