Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 10 days ending Oct 18, 2009:

activity	#	time	miles		km		+m
Running	10	6:42:54	44.36	(9:05)	71.39	(5:39)	605
Orienteering	1	3:33:36	17.85	(11:58)	28.72	(7:26)	830
Total	10	10:16:30	62.2	(9:55)	100.11	(6:09)	1435

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Sunday Oct 18, 2009 #

Running 20:00 [1] 2.0 mi (10:00 / mi)
ahr:112 shoes: R-NB-Gray-460's 2nd pair

Still rainy and cold, ended up running on treadmill indoors.

Saturday Oct 17, 2009 #

Running 43:05 [2] 7.49 km (5:45 / km) +88m 5:26 / km
shoes: R-NB-Gray-460's 2nd pair

Still rainy and cold, in Chesterbrook with Angelica, Vadim watching the kids @ home.

Friday Oct 16, 2009 #

Running 1:00:13 [2] 10.87 km (5:32 / km) +88m 5:19 / km
shoes: R-NB-Gray-460's

Rainy and cold run home from King of Prussia (nice morning out with Angelica @ Bear Rock Cafe)

Thursday Oct 15, 2009 #

Running 42:05 [2] 6.78 km (6:12 / km) +77m 5:52 / km
shoes: R-NB-Gray-460's 2nd pair

Rainy and cold with Angelica & Tom

Wednesday Oct 14, 2009 #

Running 19:51 [2] 3.57 km (5:34 / km) +38m 5:17 / km
shoes: R-NB-Gray-460's 2nd pair

Easy AM Chesterbrook run

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: R-NB-Gray-460's 2nd pair

Interval rest periods. Was going to take it easy, but there was a new guy and I had to see if I could hold him off, and so I ran these too hard. Hamstring was only mildly sorry during the intervals, but as I really show know from experience by now, that meant that over the next two days, it woudl be really sore. Worst point was Fri. night where even laying on my side, with a patch, I had to constantly hand-massage it to work out the burn...

Running intervals 15:56 [4] 4.4 km (3:37 / km)
shoes: R-NB-Gray-460's 2nd pair

1:29 400
2:55 800
2:57 800
2:54 800
1:30 400
2:47 800
1:24 400
last intervals until my hamstring is much more recovered. Likely several weeks, and will have to get to the point where O races, and then tempo/5k runs don't inflame it much.

Tuesday Oct 13, 2009 #

Running 1:05:43 [2] 12.24 km (5:22 / km) +180m 5:00 / km
shoes: R-NB-Gray-460's 2nd pair

Apparently Angelica didn't get enough exercise as the Lowlander, so she dragged me around VF park.

Monday Oct 12, 2009 #

Running 42:43 7.05 km (6:04 / km) +66m 5:47 / km
shoes: R-NB-Gray-460's 2nd pair

HH recovery, easy loop. Hamstring not sure at all on HH day, and only a tiny bit today - better than last week during easy runs.

Sunday Oct 11, 2009 #

Event: Radnor Red 5K Steeplechase Run

Event: Hudson Highlander

Orienteering race 3:33:36 28.72 km (7:26 / km) +830m 6:30 / km
shoes: O-VJ Integrator Spikes

Highlander. Started out at a reasonable pace, but took the less popular route to # 1 so fell back more rapidly than I'd hoped. Next year, I may just try to stick to feet until I crash. Was with Clem to 3, only a little behind at 4,5,6. With the group at the loop 2-3 hand-over, but ate/drank while they ran off. Took a different route to the 1st on leg 3, and was basically alone, ex. for passing low-landers to the end of loop 3 apparently very slowly dropping back of the pack ahead of me. I continued to drop through the 4th loop, but never catastrophically. Just tired I guess.

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: O-VJ Integrator Spikes

Parking, to the start...

Highlander - Splits

Saturday Oct 10, 2009 #

Event: 2009 World Masters Orienteering Championships

Running 35:58 [2] 6.42 km (5:36 / km) +68m 5:19 / km
ahr:133 max:144 shoes: R-NB-Gray-460's 2nd pair

Easy loop near home, pre-Highlander

Friday Oct 9, 2009 #

Running 21:20 [2] 3.35 km (6:22 / km)
shoes: R-NB-Gray-460's 2nd pair

Early AM run

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