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Training Log Archive: Wyatt

In the 7 days ending Nov 8, 2009:

activity # timemileskm+m
  Running7 7:13:02 48.71(8:53) 78.39(5:31) 778
  Strength1 10:00
  Total7 7:23:02 48.71 78.39 778

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MoTuWeThFrSaSu

Sunday Nov 8, 2009 #

Running 53:12 [2] 9.39 km (5:40 / km) +130m 5:18 / km
shoes: R-NB-Gray-460's

After a beautiful morning hanging around at Delmont, including walking with Oriana on White (thankfully quite slow to avoid tweaking the foot, which was largely successful), I jumped out of the car on the side of 422 under Pawlings, and ran home from there, via the River trail, 422 bridge, Bonnie's loop and the straightish dirt road in the middle. Foot feels 'thick' in the spot on the outside edge - like there's a bit too much padding in the shoe there, and threatens to provide a sharp pain (but still hasn't done so in several days.)

Saturday Nov 7, 2009 #

Event: O in the Oaks '09 A-meet, Pacheco State Park
 

Running race 16:55 intensity: (4:07 @4) + (12:48 @5) 4.58 km (3:42 / km) +10m 3:39 / km
shoes: R-NB-Gray-460's

Sugartown '5k' race. 1st mile 5:45, 2nd mile 5:50, 3rd mile 4-what? They hosed the distance on the 3rd mile. Same guy who's hosed other race lengths locally too. You'd think their course setting job would be easier than ours, and they get paid a whole lot more for it too...

25th after 100 meters, then the crazy HS kids started fading, and I slowly picked them off, in 3rd at the mile, pulling barely past 2nd at the 2.2 mile (1st still in sight), then getting passed in the finish chute by a HS kid who'd never been ahead of me - one who can actually pace himself apparently.

Running warm up/down 57:30 [2] 9.41 km (6:07 / km) +40m 5:59 / km
shoes: R-NB-Gray-460's

Much longer warmup and cooldown than usual. Warmup because they were really late to start the 5k and it was cold, cooldown to try to contain the hamstring, which was mostly successful. It flared a bit, but not so bad that I won't keep using 5k's to stay in shape until my hamstring can handle harder things again.

Friday Nov 6, 2009 #

Running 29:00 [2] 5.01 km (5:47 / km) +60m 5:27 / km
shoes: R-NB-Gray-460's 2nd pair

Short Chesterbrook loop - poor time planning (late start)

Running 4:00 intensity: (3:00 @2) + (1:00 @4) 0.5 mi (8:00 / mi)
shoes: R-NB Black

Test run on the treadmill with old shoes with higher arches. Seemed to make R-foot sore spot a little less impacted (not sure now) so went with this for next day's 5k

Thursday Nov 5, 2009 #

Running 1:15:20 intensity: (39:00 @1) + (36:20 @2) 12.35 km (6:06 / km) +192m 5:40 / km
shoes: R-NB-Gray-460's 2nd pair

Bonnie's loop w/Tom, Danielle, Jackie & Angelica. Danielle kept it slow, which was good, as I managed to not tweak my foot too hard (one very mild in mud.)

Wednesday Nov 4, 2009 #

Strength 10:00 [1]

last night and this morning, 100x each foot ankle rotates/ups/downs while balancing on other ankle
this morning also did clock squats 40 each side

Running 44:43 [2] 8.13 km (5:30 / km) +101m 5:11 / km
shoes: R-NB-Gray-460's 2nd pair

5 mile loop with Tom - Angelica did a tempo run ahead of us

Running intervals 25:03 intensity: (13:15 @2) + (11:48 @4) 5.35 km (4:41 / km) +65m 4:25 / km
ahr:147 max:167 shoes: R-NB-Gray-460's 2nd pair

3x1km surges on the 5 mile loop on the way home. 3:59, 3:55, 3:54

Tuesday Nov 3, 2009 #

Running 23:02 intensity: (9:40 @1) + (13:22 @2) 3.94 km (5:51 / km) +40m 5:34 / km
shoes: R-NB-Gray-460's 2nd pair

Short/easy Chesterbrook loop. Poor timing planning kept this short.

Monday Nov 2, 2009 #

Running long 1:44:17 [2] 19.42 km (5:22 / km) +140m 5:11 / km
shoes: R-NB-Gray-460's 2nd pair

Angelica's 12 mile run (she's adding a mile every other week to her long run, aiming for the Big Sur Marathon.)

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