Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Feb 21, 2010:

activity

time

miles

Running

8:35:09

53.88

(9:34)

86.72

(5:56)

1021

Strength

9:20

Total

8:44:29

53.88

86.72

1021

2:25

0:00

» now

Sunday Feb 21, 2010 #

Running 1:55:00 17.0 km (6:46 / km) +150m 6:29 / km
ahr:126 max:141 shoes: O-VJ-Grey-Spikes

From Spring Mountain (where kids were tubing) to Green Lane Park, then a loop there, and back. Mostly on snow (partly packed down) - L-ham. definitely a bit sore/tweaky, but I slowed down and it recovered a bit. Quite surprised it hasn't burned much at all after (a) the Sat. race and (b) the long run on snow on Sun. (as of Mon. 4pm...)

Saturday Feb 20, 2010 #

Running warm up/down 8:00 [2] 1.5 km (5:20 / km) +5m 5:15 / km
ahr:137 max:153 shoes: R-NB-Gray-460 # 3

Running race 30:17 5.0 mi (6:03 / mi) +45m 5:54 / mi
ahr:175 max:181 shoes: R-NB-Gray-460 # 3

Double PR in Ambler Frostbite 5 miler.

31st of 1150. http://www.aarclub.com/frostbite/info/2010Results/...

VO2max PR (by .1, not even counting the mild hills). And a 5-mile PR by 2 minutes ahead of my time from this course 3 years ago.

Fast crowd again. Was behind the eventual 4th place woman until 0.7 miles, and was behind the eventual women's winner from 0.5 miles to the finish, so was never ahead of all the women.

It was 35-40 degrees out, and shorts + thin T-shirt worked out fine.

3 years ago: http://www.attackpoint.org/viewlog.jsp/user_68/per...

C • Nice :) 1

Running warm up/down 11:00 [2] 1.82 km (6:03 / km) +9m 5:54 / km
ahr:128 max:143 shoes: R-NB-Gray-460 # 3

Friday Feb 19, 2010 #

Strength 4:40 [1]

same as 3 days ago

Running 39:15 [2] 5.26 km (7:28 / km) +65m 7:02 / km
shoes: O-VJ-Grey-Spikes

Deep snow. L-hamstring burn slowly getting worse with all this snow running. Somewhat hard to sit today.

Thursday Feb 18, 2010 #

Running 19:25 [1] 2.82 km (6:53 / km) +33m 6:30 / km
shoes: R-NB-Gray-460 # 3

Running with AJ in the PM (his new official 1xweekly training...)

11 AM

Running 40:05 [2] 7.61 km (5:16 / km) +64m 5:03 / km
shoes: R-NB-Gray-460 # 3

AM run around Wilson park twice with Angelica, then home while she continued running. She had a goal of 7 miles, me only 40 minutes, and I hadn't eaten enough...

Wednesday Feb 17, 2010 #

Running 1:04:05 [2] 8.42 km (7:37 / km) +262m 6:35 / km
shoes: O-VJ-Grey-Spikes

Misery then Joy loop. Still plenty of snow made for slow going.

Tuesday Feb 16, 2010 #

Running 42:05 [2] 7.68 km (5:29 / km) +108m 5:07 / km
ahr:132 shoes: R-NB-Gray-460 # 3

Short loop with Angelica, mostly paved, dropping off AJ's lunch. Angelica's getting fast, or I'm getting slow, as I'm not that well rested running with her.

Strength 4:40 [1]

12/1 set,
+ 25 R-leg straight lifts (with L-hip off ground) for hip flexor
+ R/L calf rolls (calves sore since some downhill skiing on Saturday - I think I jumped once or twice...)

L-hamstring still burns a bit if I sit. Not bad, but certainly noticeable.

C • logging 9

Monday Feb 15, 2010 #

9 AM

Running 2:25:57 [2] 26.56 km (5:30 / km) +280m 5:13 / km
ahr:134 max:150 shoes: R-NB-Gray-460 # 3

Angelica's 15 mile run, which we decided to push to 16, to set a new bar in her marathon training. Wilson Park, Glenhardie, VF park, Yellow Springs, Summerhill, Leboutillier, Wilson Park. 90% paved, 8% snow pack, 2% deep snow

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