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Training Log Archive: Wyatt

In the 9 days ending Dec 12, 2010:

activity # timemileskm+m
  Running8 6:26:20 43.52(8:53) 70.03(5:31) 778
  Orienteering2 1:35:40 8.7(11:00) 14.01(6:50) 338255c
  Total9 8:02:00 52.22(9:14) 84.04(5:44) 1116255c
  [1-5]9 8:00:51

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Sunday Dec 12, 2010 #

6 AM

Running warm up/down 1:10 [1] 0.18 km (6:35 / km) +2m 6:14 / km
ahr:111 max:125 shoes: R-NB-760

Running 23:23 intensity: (20 @0) + (16 @1) + (11:22 @2) + (11:23 @3) + (2 @4) 5.04 km (4:39 / km) +75m 4:19 / km
ahr:147 max:163 shoes: R-NB-760

Paced Angelica on a 5k (as bandit). She's aiming for 21:20 at some point in 2011. Her PR, from a long time ago, is 21:21... She was 21:30 or so ~2 years ago.

Overall I've noticed a more people at 5k's in the past 3 months than I have in the past few years. E.g. several small local races breaking attendance records by 50+%... What's up with that?

Strangely, I noticed a single HR spike at 3 minutes into this race. I've seen that in some other races over the past few years - an early spiked HR to 10+ bpm over what I end up sustaining - I was thinking in the past that was probably a 'glitch', but it's never been a clear glitch - e.g. it was just too hard to believe.

Anyway, in this race, there was a similar spike from 150-160-150 from ~3:00-3:30 into the race.- even though I wasn't racing, and my HR was generally 25bpm below my race pace! I now wonder, more strongly, if that's some real race-crowd-excitement induced HR spike?? I'll have to look closer at my next real 5k...

Running warm up/down 9:44 intensity: (7:38 @1) + (2:06 @2) 1.64 km (5:55 / km) +18m 5:37 / km
ahr:120 max:138 shoes: R-NB-760

Saturday Dec 11, 2010 #

11 AM

Orienteering 37:33 intensity: (4:23 @1) + (30:11 @2) + (2:59 @3) 5.91 km (6:21 / km) +3m 6:21 / km
ahr:113 max:154 255c shoes: R-NB-760

Compass sprints. Several with the kids, then many more by myself. Small setup.

Friday Dec 10, 2010 #

3 PM

Running 35:00 [2] 6.17 km (5:41 / km) +11m 5:38 / km
shoes: R-NB-760

Running race 10:44 [5] 3.0 km (3:35 / km)
shoes: R-NB-760

3k time trial

Wasn't planning on doing this today, but after I'd warmed up for a bit at the TNT Holiday party pre-run, and heard that Clem had actually done his time trial alone the night before, I decided this was better now than trying to wait for a better time.

After warming up in 2 layers, hat & gloves, stripped down to thin t-shirt for the time trials. That did help inspire a strong start, but I faded a bit. While the cold and attire may have contributed slightly, I think this may have correctly assessed that I'm slower than Spring. I definitely dropped a bit over the past ~3 months w/few interval trainings.

3000m - Splits

Thursday Dec 9, 2010 #

6 AM

Running 1:10:00 intensity: (23 @0) + (27 @1) + (1:07:19 @2) + (1:51 @3) 13.16 km (5:19 / km) +191m 4:58 / km
ahr:140 max:151 shoes: R-NB-760

Wednesday Dec 8, 2010 #

1 PM

Running 20:47 intensity: (6:15 @1) + (9:23 @2) + (3:47 @3) + (1:22 @4) 3.81 km (5:27 / km) +3m 5:26 / km
ahr:136 max:165 shoes: R-NB-760

A mini interval session, late afternoon, barely getting out in daylight. Some ~3km goal pace attempts for 200m, few successful

Tuesday Dec 7, 2010 #

7 AM

Running 1:59:10 intensity: (11:57 @1) + (1:44:05 @2) + (3:08 @3) 20.42 km (5:50 / km) +329m 5:24 / km
ahr:137 max:154 shoes: R-NB-760

Aiming for 2 hours, not remembering how long it took to get to the Pretzel factory in Pheonixville. Ended up getting to the YMCA, which is shiny & new vs ~2-3 years ago when I was there last.

Was dressed barely enough, which left me modestly cold on much of the run. Wind cutting through the tights was the worst. Picked up a Mt. Dew at the YMCA before heading back.
C • location 2

Monday Dec 6, 2010 #

Running 47:32 [2] 5.0 mi (9:30 / mi)
shoes: R-NB-760

VF 5-mile with MJ, Angelica & Tom. Really cold wind in my face.

Sunday Dec 5, 2010 #

Event: US Team Official 3K time trial (the second of two trials in 2010)
 

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km
shoes: O-Inov8 Oroc 340

Patchy warmup on cold day. Ended up sitting in warm car enough that I started race in one thin top layer, which proved just right

Orienteering race 58:07 [4] 8.1 km (7:10 / km) +335m 5:57 / km
shoes: O-Inov8 Oroc 340

Actual distance likely much farther on this Ridley race. Lots of trail routes to avoid the bad forest. Expected at Ridley and made it more comfortable, though the ranking damage from a solid run is expected, given the relative ease of navigation.

Saturday Dec 4, 2010 #

11 AM

Running 42:50 intensity: (26 @0) + (4:40 @1) + (35:08 @2) + (2:36 @3) 7.57 km (5:40 / km) +129m 5:13 / km
ahr:136 max:153 shoes: R-NB-760

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