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Training Log Archive: Wyatt

In the 7 days ending Oct 25, 2006:

activity

time

miles

Running

4:55:14

25.83

(11:26)

41.58

(7:06)

855

Orienteering

1:19:57

6.47

(12:21)

10.42

(7:40)

185

Total

6:15:11

32.31

(11:37)

51.99

(7:13)

1040

averages - sleep:8

1:12

0:00

» now

Wednesday Oct 25, 2006 #

Running warm up/down 7:55 [2] 1.05 km (7:32 / km)
ahr:138 max:155 shoes: O-Mixed purple & black

Running tempo (Forest, trails) 20:45 [4] 3.51 km (5:55 / km) +150m 4:52 / km
ahr:164 max:173 shoes: O-Mixed purple & black

Slower than 2 weeks ago, with only minor excuses. More leaves on trail, a few crappy routes, clusters of kids blocking the trail... Probably about the same pace or so...

Running warm up/down 6:12 [2] 0.82 km (7:34 / km) +10m 7:08 / km
ahr:135 max:148 shoes: O-Mixed purple & black

Running (Treadmill) 20:00 [2] 2.0 mi (10:00 / mi) +16m 9:45 / mi
ahr:134 max:142 shoes: R-Reebok Light Blue

Cold, windy, and late at night, so I managed to run a little on the treadmill.

McKaig 3.3km - Splits

Tuesday Oct 24, 2006 #

Running (Trails, paved, forest) 1:00:35 [2] 7.63 km (7:56 / km) +200m 7:01 / km
ahr:130 max:150 shoes: R-Reebok Light Blue

There are lots of trails in the forest just north of 29 & the Schuykill (was going to post a link, but this library internet is so restricted it doesn't even allow cut'n'paste...)

HR suggests I was slacking a bit.

Running 12:00 [2] 1.0 mi (12:00 / mi)
shoes: R-Reebok Light Blue

Some on/off putzing around with AJ on a bike and in the yard...

Monday Oct 23, 2006 #

Orienteering (Trails @ Willows) 39:00 [2] 5.22 km (7:28 / km) +50m 7:08 / km
ahr:132 max:150 shoes: R-Reebok Light Blue

9AM: Trails S of the main creek, mostly of them 3x. Just need to do a few of the middle trails a few more times, then I'll have triple-redundant GPS tracks for the Willows trails, and can make a significant improvement in the shapes of those trails.

Running (Paved) 28:48 [2] 4.5 km (6:24 / km) +50m 6:04 / km
ahr:134 max:155 slept:8.0 shoes: R-Reebok Light Blue

2PM

Sunday Oct 22, 2006 #

Running warm up/down 11:00 [3] 1.4 km (7:51 / km) +20m 7:20 / km
ahr:150 max:165 shoes: O-Black/Green VJ Spikes

Orienteering race 40:57 [4] 5.2 km (7:53 / km) +135m 6:58 / km
ahr:155 max:165 shoes: O-Black/Green VJ Spikes

Didn't push as quite hard as last weekend as didn't want to exacerbate current inflamation (mild burning while sitting) more than needed. Surprised at how much Eric W. beat me by at the end as I was trying to push downhill. I kept my strides short though in part due to rocks...

Quite clean navigationally. Looking at HR, I can see that I hesitated a lot dropping down to 3 - I'd guess I lost probably 30-60 second there vs. a confident approach. I had a similar HR drop near 4 (as low as 132 bpm) as I hestated & read the map near there - probably 20-30 seconds lost there.

Note

Walked an abbreviated White with the kids afterwards, 1.23km, 47:49... AJ was leading and would have moved faster, but we waited with Oriana who walked (or ran) the whole thing with no getting-carried sections. ahr 71...

AJ needed some double-checking/hints on about half the controls, and once a correction from a wrong-direction exit, but on several controls, he needed no help from me at all!

Brown - Splits

Saturday Oct 21, 2006 #

Running 29:00 [2] 3.75 km (7:44 / km) +30m 7:26 / km
ahr:135 max:156 shoes: R-Reebok Light Blue

Morning run at VF Park. Did two uphills at Mt. Misery, logged separately.

Running hills 10:51 [3] 1.22 km (8:54 / km) +160m 5:22 / km
ahr:150 max:160 shoes: R-Reebok Light Blue

5:49, 5:02, on VF Hill to Cannon sign. Not pushing too hard, but wanted to try this a little...

Running 17:55 [2] 2.93 km (6:07 / km) +36m 5:46 / km
ahr:135 max:145 shoes: R-Reebok Light Blue

6 laps around the block at night

VF-Joy Cannon Sign to Hilltop Lot - Splits

Friday Oct 20, 2006 #

Running 30:30 [2] 3.5 km (8:43 / km) +150m 7:11 / km
shoes: R-Reebok Light Blue

Out and back at the end of the HS trail.

Note

General training plan until leg gets really solid
Mon: AM 20, PM 20, both HR 130-140 (2)
Tue: AM 60, PM 20, both HR 130-140 (2)
Wed: AM Warmup, McKaig Tempo (4), Cooldown, PM 20, HR 130-140 (2)
Thu: AM 20, PM 20, both HR 130-140 (2)
Fri: AM 60+, PM 20, both HR 130-140 (2)
Sat: AM 20, PM 20, both HR 130-140 (2)
Sun: AM Warmup, O-Race, Cooldown, PM 20, HR 130-140 (2)

This has actually been my general plan for the last 2 weeks too, and I haven't quite made it.

I'm a little surprised that my hamstring flared up again this week, and didn't go away as quickly - I'm still sitting funny today. But I certainly haven't hit it as aggressively with the magic Pineapple as I've been taking care of Angelica. Good thing my work has been quite sympathetic (my boss went in for surgery on Thursday), so I can focus on Angelica, and still have a little time for training, catching up a little bit on work in the late evening.

Thursday Oct 19, 2006 #

Running (Paved) 9:48 [2] 1.0 mi (9:48 / mi)
shoes: R-Reebok Light Blue

AM run - was planning 20 but didn't allow enough time before kid pickup...

Running warm up/down (Trail, Grass) 22:00 [2] 2.0 mi (11:00 / mi) +30m 10:31 / mi

PM run. Didn't have time to go to McKaig, so ran one tempo mile.

Running tempo (Grass) 7:55 [4] 1.0 mi (7:55 / mi) +3m 7:51 / mi
ahr:170 max:174 shoes: R-Reebok Light Blue

A mile on grass

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