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Training Log Archive: Wyatt

In the 7 days ending Aug 18, 2013:

activity # timemileskm+m
  Running7 5:00:11 31.12(9:39) 50.08(6:00) 644
  Total7 5:00:11 31.12(9:39) 50.08(6:00) 644
  [1-5]7 4:54:15

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Sunday Aug 18, 2013 #

Event: Radnor Red Run - 5k Steeplechase
 
8 AM

Running 7:30 intensity: (30 @0) + (1:50 @1) + (5:10 @2) 1.01 km (7:23 / km) +12m 6:59 / km
ahr:123 max:142 shoes: O-Icebug - Black Spirit II OLX

Running race 20:38 intensity: (4 @1) + (8 @2) + (21 @3) + (4:47 @4) + (15:18 @5) 5.0 km (4:08 / km) +103m 3:44 / km
ahr:174 max:183 shoes: O-Icebug - Black Spirit II OLX

Radnor 5k Steeplechase @ Radnor Hunt - with ~20 different horse jumps (only ~2 of which were fully hurdle-able by me), plus 2 water pits.

DVOA showing was decent - Clem, myself, Hugh & Ann - and former member Chuck Crabb - plus AJ & Oriana (Angelica was still tired from WMOC, and spectating...)

Start was ridiculously fast - at 1km I was much further back than my final place - and with it only slightly downhill average - I went through it in 3:35 (according to GPS) - vs. 4-4:15 pace the rest of the way...

AJ's result was by far the most impressive to me - he PR'ed on this really hard course - 30 sec. faster than 10 months ago - and by hard course, fast road-runners were ~15-20% = 3-minutes behind road times - and I was 2 minutes behind a road time. Which probably put's AJ's road time now around 21-something - a pace which would put him ahead of Angelica for the year - for which there's a $200 prize outstanding for him that was meant as a way-out-there carrot for AJ - and incentive for Angelica & AJ to train. That now looks within reach.

DVOA Places I recall:
16th Wyatt
31st Clem
54th Hugh
74th AJ
(of ~600)
C • fun! 2

Running 16:36 intensity: (5:18 @1) + (11:18 @2) 2.15 km (7:43 / km) +69m 6:39 / km
ahr:124 max:145 shoes: O-Icebug - Black Spirit II OLX

Cooldown looking for AJ & Oriana - AJ was faster than I thought, Oriana slower, which contributed to me missing looking for both of them on the way back.

Saturday Aug 17, 2013 #

3 PM

Running 58:34 [2] 10.0 km (5:51 / km) +50m 5:43 / km
shoes: R-NB 481 Gray/Orange 2

Explored a bit of the newly paved part of the Chester-Valley Trail, from Valley Forge Road, to Chesterbrook Blvd. Angelica explored the other direction.

Between Valley Rd, and Valley Forge Road - at which there are two partially constructed bridges, there is now about 4km of the trail completed there. With only 2 level road crossings in that whole stretch. Likely this will be competitive with the Schuylkill & Perkiomen trails in cycling popularity when it opens - as it travels all the way from King of Prussia's Home Depot to Exton...

The "planned" connection through King of Prussia to the Schuylkill Trail in Norristown would make that interconnect much better - for now, the interconnect is a poorly defined (and maintained) set of trails, shoulders and sidewalks through VF Park & Chesterbrook.

Friday Aug 16, 2013 #

1 PM

Running 25:25 intensity: (1:58 @0) + (6:53 @1) + (14:02 @2) + (2:00 @3) + (32 @4) 3.6 km (7:04 / km) +44m 6:39 / km
ahr:127 max:165 shoes: R-NB 481 Gray/Orange 3

With AJ, training for the Steeplechase, including lots of short hills, and several things to jump where we could find them.

Running 17:34 intensity: (8 @0) + (4:53 @1) + (12:33 @2) 2.81 km (6:15 / km) +72m 5:33 / km
ahr:127 max:137 shoes: R-NB 481 Gray/Orange 3

An extra loop by myself. Much less jumpy.

Thursday Aug 15, 2013 #

7 AM

Running 1:13:16 intensity: (24 @0) + (6:36 @1) + (1:06:00 @2) + (16 @3) 12.81 km (5:43 / km) +215m 5:17 / km
ahr:134 max:152 shoes: R-NB 481 Gray/Orange 2

With Angelica, and kids on bikes - ungrouping/regrouping on some of the hills

Wednesday Aug 14, 2013 #

8 PM

Running 26:56 intensity: (1:01 @0) + (13:32 @1) + (12:23 @2) 4.74 km (5:41 / km) +56m 5:22 / km
ahr:122 max:135 shoes: R-NB 481 Gray/Orange 3

1st whole day back. Lots of unpacking and clean up. Finally ran late after work.

Tuesday Aug 13, 2013 #

Running 22:00 [2] 3.5 km (6:17 / km)
shoes: R-NB 481 Gray/Orange 2

Early AM Rome Airport. I really suck at running right out of bed.

Monday Aug 12, 2013 #

8 AM

Running 31:42 intensity: (1:55 @0) + (29:07 @1) + (40 @2) 4.46 km (7:07 / km) +23m 6:56 / km
ahr:110 max:129 shoes: R-NB 481 Gray/Orange 2

Early AM Venice - to the East end of the island(s)

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