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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Dec 20, 2009:

activity # timemileskm+m
  Running7 6:59:17 43.54(9:38) 70.06(5:59) 1174
  Strength4 40:00
  Total11 7:39:17 43.54 70.06 1174
  [1-5]11 7:36:50

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MoTuWeThFrSaSu

Sunday Dec 20, 2009 #

1 PM

Running 49:17 intensity: (21 @0) + (3:52 @1) + (28:58 @2) + (15:55 @3) + (11 @4) 6.26 km (7:52 / km) +111m 7:14 / km
ahr:139 max:151 shoes: O-VJ-Grey-Spikes

A foot, more or less, of fairly heavy snow on about 75% of the route I ran. Exhausting, and hitting level 3 a bit just to keep running 10min/km up the open field hills... Was getting a little hungry, and the nearly 5 hours of driveway shoveling in the last 24 hours wasn't helping either.
11 PM

Strength 10:00 [1]

12/4 set - L ham still a bit sore sitting. R-foot arch a little tweaked, old spot hasn't hurt at all since Tuesday, should mark it done.

Saturday Dec 19, 2009 #

2 PM

Running 1:05:42 intensity: (13 @0) + (14:29 @1) + (48:59 @2) + (2:01 @3) 10.1 km (6:30 / km) +151m 6:03 / km
ahr:133 max:149 shoes: O-VJ-Grey-Spikes

Twas snowing...

Friday Dec 18, 2009 #

3 PM

Running warm up/down 11:34 intensity: (52 @0) + (1:16 @1) + (9:20 @2) + (6 @3) 1.9 km (6:06 / km) +15m 5:52 / km
ahr:128 max:146 shoes: R-NB-Gray-460 # 3

Running tempo 35:51 intensity: (4 @0) + (33 @2) + (7:03 @3) + (28:11 @4) 7.74 km (4:38 / km) +155m 4:13 / km
ahr:161 max:170 shoes: R-NB-Gray-460 # 3

Same loop Vadim did last weekend. Surprised by how 'short' this loop is at tempo pace, as I think of it as a 45-50 minute loop, based on my normal easy pace for that loop.
C • Nice! 1

Running warm up/down 1:38 intensity: (1 @0) + (49 @2) + (38 @3) + (10 @4) 0.28 km (5:56 / km)
ahr:146 max:168 shoes: R-NB-Gray-460 # 3

Thursday Dec 17, 2009 #

11 AM

Running 46:00 intensity: (13 @0) + (2:18 @1) + (42:38 @2) + (51 @3) 7.41 km (6:13 / km) +170m 5:34 / km
ahr:136 max:146 shoes: R-NB-Gray-460 # 3

6 PM

Strength 10:00 [1]

12/4 set

Wednesday Dec 16, 2009 #

11 AM

Running 1:23:57 intensity: (25 @0) + (4:05 @1) + (47:27 @2) + (12:53 @3) + (19:07 @4) 15.03 km (5:35 / km) +232m 5:11 / km
ahr:145 max:170 shoes: R-NB-Gray-460 # 3

VF marathon, part of 1st half, ~5km easy, 5km hard (though inconsistent), 5km easy. L-hamstring not great, but it's been iffy for a while, and only a little more so since the marathon
11 PM

Strength 10:00 [1]

12/4 set

Tuesday Dec 15, 2009 #

9 AM

Running 1:21:29 intensity: (12 @0) + (8:02 @1) + (53:46 @2) + (19:29 @3) 13.93 km (5:51 / km) +270m 5:20 / km
ahr:139 max:153 shoes: R-NB-Gray-460's 2nd pair

Loop with Angelica up canyon, then Gulph to new Montessori, then toward home turning back to top of Mt. Joy, at which point my R-arch started hurting (the one that was bad 2 weeks ago), so I slowed up and took it easier on the way back.
10 PM

Strength 10:00 [1]

12/4 set.
R-arch started to hurt last 25 minutes of todays run. R-outside foot not too bad despite 20 of 80 minutes being of grass, but not confident/perfect either in the selected shoes (green arch, # 2 shoes)

Monday Dec 14, 2009 #

4 PM

Running 43:49 intensity: (6 @0) + (16:18 @1) + (21:45 @2) + (3:19 @3) + (2:21 @4) 7.43 km (5:54 / km) +70m 5:38 / km
ahr:125 max:142 shoes: R-NB-Gray-460's 2nd pair

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