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Training Log Archive: Wyatt

In the 7 days ending Nov 8, 2006:

activity

time

miles

Running

4:57:34

26.69

(11:09)

42.95

(6:56)

726

Orienteering

49:46

5.06

(9:50)

8.15

(6:06)

250

11 /

15c

73%

Other Aerobic

12:30

Strength

3:00

Total

6:02:50

31.75

51.1

976

11 /

15c

73%

averages - rhr:39

1:30

0:00

» now

Wednesday Nov 8, 2006 #

Running (Treadmill) 8:00 [2] 0.78 mi (10:16 / mi)

11PM. I really don't like running on a treadmill. Did 8 minutes of planned 20...

(AM work to be logged...)

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-Mixed purple & black

Warmup/down on McKaig loop. Wet. Shoes saturated before start. Good wet-feet training - something I clearly suck at.

Running tempo 20:40 [4] 3.52 km (5:52 / km) +150m 4:50 / km
ahr:165 max:175 shoes: O-Mixed purple & black

McKaig loop with soaking wet feet in the rain. Notably slower than last week, as I'm not super-fast in the rain. Shouldn't worn different shoes too as these don't have SuperFeet insoles. Time also marred by a 15 second walking section while some guys two black dogs decided to jump up and down on me while he watched. Can't these dog owners keep control of their dogs? There are things called leashes for those dogs that haven't learned self control...

McKaig 3.3km - Splits

Tuesday Nov 7, 2006 #

Running hills (Rugged trails) 1:01:00 [2] 5.0 mi (12:12 / mi) +200m 10:51 / mi
shoes: R-Reebok Light Blue

A bunch more trail exploring between River Crest & the Schuykill. This was the prettiest run I've done in at least a year - fall colors, leafy forests, rocky-bottom canyons with stream cascades worthy of coffee table books, open fields, narrow cliff-top trail with a great view. I'd strong suggest it for any locals looking for a nice run in the next week or two.

Coarse map of the pretty part of the run: http://www.gmap-pedometer.com/?r=532129

Running (Grass, trails) 29:00 [2] 2.5 mi (11:36 / mi)
shoes: R-Reebok Light Blue

PM run.

R-knee is achy today, which tradionally happens after a R-IT flare up (which didn't happen), but rain's a comin', so that's probably it ;)

Monday Nov 6, 2006 #

Running (Grass/paved) 14:41 [2] 2.29 km (6:25 / km) +22m 6:07 / km
ahr:128 max:143 shoes: R-Reebok Light Blue

AM: Low on time, and apparently low on effort too.

Running 21:43 [2] 3.61 km (6:01 / km) +24m 5:49 / km
ahr:129 max:142 shoes: R-Reebok Light Blue

Had a 32oz Code Red w/dinner, which I think was part of the impetus toward me (a) getting out the door to run at 11pm, and (b) doing it as a gargoyle w/my GPS, HR monitor, headlamp, cellphone/MP3 player w/ear-piece...

First time I've ever run outside w/music. Could be quite useful if doing a boring route, but would need better ear-gear, such as a BT earpiece? :)

L-hamstring burning a bit, but still not nearly as bad as two weeks ago. Worth it if I can get a 2nd on a well-attended DVOA Red (and on the current trend, I may even have a shot at j-man before the year is out... who'da thunk it 2 months ago?)

Sunday Nov 5, 2006 #

Running warm up/down (Grass) 6:04 [2] 0.94 km (6:27 / km) +20m 5:50 / km
ahr:123 max:146 shoes: R-Reebok Light Blue

Warmup, wimpy.

Orienteering race 49:46 [4] *** 8.15 km (6:06 / km) +250m 5:18 / km
ahr:166 max:180 spiked:11/15c shoes: O-Black/Green VJ Spikes

Hammered well around White Clay Creek. Good nav. with only a few 10-20 second errors, plus kept checking HR and pushing if it wasn't over 170. Chose lots of trail running options to make this strategy work - I don't think hammering through the blueberry flats in NJ will be as foolproof.

A year ago a run like this would've netted me a win, but 2nd to Clem, beating Speedy, Flavius & Randy is pretty nice.

Hamstring burned on Mon/Tue, nothing like 3 weeks ago.

Running warm up/down 5:07 [2] 0.62 km (8:15 / km)
ahr:119 max:132 shoes: O-Black/Green VJ Spikes

Cooldown, after 10 min or so.

Red - Splits

Saturday Nov 4, 2006 #

Running (Trails) 53:32 [2] 8.23 km (6:30 / km)
ahr:134 max:163 shoes: R-Reebok Light Blue

Saturday TNT. Ran mostly with Alison Campbell. Downhill we took it easy, but she pushed it on the way back esp. up the steep part. Talked a lot about how to fit more training into her schedule, but there didn't appear to be any really convenient way.

C • that was a fun run!! thanks fo... 1

Friday Nov 3, 2006 #

Running hills 50:17 [2] 6.47 km (7:46 / km) +300m 6:19 / km
ahr:133 max:147 rhr:39 shoes: R-Reebok Light Blue

VF Park over Mt. Misery & Joy

Thursday Nov 2, 2006 #

Other Aerobic (Elliptical) 12:30 [2]
ahr:115 shoes: R-Reebok Light Blue

75rpm, level 9, precor, ramp 10. Planned on 20 minutes, but my R-IT started getting sore. I recall this happened previously when trying to do a bunch of elliptical work, so I bailed quickly and probably won't do much more elliptical work. Darn, as I was hoping to get some Power :)

C • It isn't easy to get power. 1

Running (Grass) 7:30 [2] 0.75 mi (10:00 / mi) +10m 9:36 / mi
shoes: R-Reebok Light Blue

After Elliptical, leg felt better doing this.

Strength (Ankle work) 3:00 [1]
shoes: R-Reebok Light Blue

Running 10:00 [1] 0.7 mi (14:17 / mi)
shoes: R-Reebok Light Blue

Putzing around with the kids...

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