Training Log Archive: Wyatt

Event: DVOA Gould Run
 

Ankle rotations in the afternoon... No IT specific stuff.

(click to zoom)

24 control score O'. Good crowd with Clem, Vadim & Sergei Z. all there. Clem had a crazy fast start, splitting off from Sergei & I after the 2nd control. I ran 2 more with Sergei, leading one and trailing the next, before I split off on a different loop choice.

I was the only one to get them all, thanks to a close eye to find all 24 controls on the map ( Sergei didn't see 2 of them ) and perseverance though the visibility reducing ferns.

Overall, runnability wasn't too bad for mid-summer.

GPS tracks show I lost 5:30 on one control, and 6:00 (730m) on another - in both cases coming within 10-15m of the control on the 1st attack...

On the 1st one I missed, I arguably hit the circle center, but the control was a bit off - hard to say given how dry the indistinct marsh was, and on the 2nd, I was in knoll/depression/broken-ground bingo land, where, like much of the terrain, there were a ton of these features, but only some are mapped.

A tough park to nail stuff in repeatedly, though Sergei managed to do so a bit more than I did, getting 22 controls in ~75 minutes. Likely he could've added on the other 2, had he seen them, in another 5-7 minutes.

C • GPS suggests some map/placement issues 5

Some DT on the R-IT in the evening. No strength yet as of 10 pm... I guess I should keep it up but after Wed. my IT was fine until I did the strength routine...

Worked in Bridgewater, NJ office today, so went for a run at lunch at Sourlands Mountain - outer 5 mile loop. Had the old map of the park - new one is much better. Forest was reasonably cool, given the ~90+humid+sun made RF in the fields >100... Reasonably cool means that via sweating buckets, and running level 2, I never quite got overheated.

1 set of the 7/20/10 strength. None yesterday.

R-IT was pinchy on yesterdays run, but otherwise not bad yesterday/today. Until I did the strength, and now it's sore again. Can't win this easily...

6x600, 300 rest
3x300, 100 rest
3x300, variable rest (beyond Coach J's workout)

Coach Jason's target paces of 10k race & 3k race: 2:19 & 63.
Daniel's paces given best road race in past year: I: 2:13, 67, R: 2:02, 60


2:14, 2:13, 2:14, 2:12, 2:08, 2:06
62, 63, 61, 57, 64, 65

Wt. after run, before lunch

Event: Pitman 4 miler
 

Event: Wildwood Boards & Bech 5k
 

Wildwood 5k. 4k on packed sand. They started the race a few minutes early as I was jogging to the start, so I jumped in a bit late. Winner ran a blazing 16:35 on the sand.

1 set, after the 5k