Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Jan 7, 2007:

activity

time

miles

Running

8:09:29

53.56

(9:08)

86.19

(5:41)

1150

Strength

5:00

Total

8:14:29

53.56

86.19

1150

1:58

0:00

» now

Sunday Jan 7, 2007 #

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: R-Nike Blue & White

~5-10 minute warmup
10-15 minute cooldown

Running tempo (5-mile-loop) 32:39 [4] 5.0 mi (6:32 / mi) +80m 6:13 / mi
ahr:172 max:179 shoes: R-Nike Blue & White

Valley Forge 5 mile loop - aiming for 35. Quite surprised to hit new PR of 32:39. Vadim gave me a 1 minute head start and was tailing me hard for the last 2 miles. He finished in 31:45.

Mile splits (ala GPS)
6:38, 6:23, 6:43, 6:40, 6:13
http://www.attackpoint.org/racesplits.jsp?raceid=2...

C • BTW, nice run. It's really goo... 1

Valley Forge 5 mile loop - Splits

Saturday Jan 6, 2007 #

Running (Grass, forest, paved) 55:00 [3] 9.0 km (6:07 / km) +200m 5:30 / km
ahr:150 shoes: R-Nike Blue & White

Supposed to be an easy run around VF park, but Vadim's 'slow' isn't as slow as mine...

L-Hamstring: Pretty good
R-Calf: Still a sore little knot, but really not getting worse
Weather: ~70-degrees - absolutely destroying the previous record for Jan. 6 - of 59 degrees..

Friday Jan 5, 2007 #

Running intervals (Track) 18:08 [4] 4.8 km (3:47 / km)
max:184 shoes: R-Nike Blue & White

6x800
3:08, 3:00, 3:01, 2:59, 3:00, 3:00

Thought I was really pushing the last one to try to get to, say 2:52 (to bring my average to 3:00), but ended up right on 3:00, which suggests I wore out well. Only 200m jogs (~1:10) between.

Pace could've been worse - hoping to do 2:45's within a few months (say 3) to be back to the shape I was in 13 months ago, and then down to 2:30's by WOC... Tough target (for me...)

Injury Update:
First real track intervals since hamstring injury. We'll see later how the leg does. I did feel it after the 4th interval, although not really hurting. Just saying hi... Also had a knot in lower R-calf, inside that I got while leaning over during tag with Oriana last night. This hurt, but didn't get worse during intervals.

Running warm up/down 40:00 [2] 4.0 mi (10:00 / mi)
shoes: R-Nike Blue & White

Thursday Jan 4, 2007 #

Running 24:54 [2] 4.2 km (5:56 / km) +40m 5:40 / km
ahr:135 shoes: R-Nike Blue & White

1st half of run, alone near 5 mile loop

Running 24:54 [3] 4.88 km (5:06 / km) +40m 4:54 / km
ahr:150 shoes: R-Nike Blue & White

2nd half of run, with Jackie, me in grass while she ran her 7th-9th miles on pavement.

Wednesday Jan 3, 2007 #

Note

Put together stats on US team training in 2006. Only 5 folks managed to average >1 hr/day. (Pavlina probably did too but doesn't AP her training - maybe others are in the same boat???)

Running long 1:42:47 [2] 15.54 km (6:37 / km) +420m 5:50 / km
ahr:136 max:150 shoes: R-Nike Blue & White

Portion of Horseshoe trail from Warwick's western edge, over to a near-approach of Rt 100. Unfortunately the long foretold* bridge over the South fork of French Creek wasn't there - just a line of big rocks that would've been crossable in lower water conditions. Today they were wet, and the nearby ground was frozen (air was ~40), and I didn't fancy a fall into that follwed by a very cold and possibly banged up run back...
*I've seen the bridge on two maps an even been told about the cool suspension bridge by some orienteer, I think. No sign of any manmade objects - just some large boulders in a line in the water that appear to be human-arranged.

Plan was 2.5 hr, but decided to do a shorter prettier run (and drive to/from) in the time available.

Tuesday Jan 2, 2007 #

Running 13:00 [2] 1.5 mi (8:40 / mi) +15m 8:24 / mi
ahr:124 max:133 shoes: O-Mixed purple & black

Too-slow Warmup, fix shoes, wish I'd brought ankle tape to do a proper tempo run.

Running tempo (Grass, terrain, paved) 1:15:07 [4] 14.0 km (5:22 / km) +300m 4:51 / km
ahr:159 max:169 shoes: O-Mixed purple & black

Valley Goat 1 rerun. This should be a reasonable approx. 60 minute tempo run, in not-too-rugged terrain. But I didn't tape and generally had trouble pushing the HR high today. I felt like I was moving okay, but I should feel like it's _hard_ to move... :) My PR on this is 66, and the course record is 65, so 75 isn't terrible. Conditions were pretty good though.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +55m 5:51 / km
ahr:139 max:148 shoes: O-Mixed purple & black

Run from VF park large lot to home. A bunch on pavement in spikes. But we're down to one car...

Good news is hamstring was happier after this than in the morning.

Strength (Hip, Ankle, Core) 5:00 [1]

10x (5e) 1-legged pushups - weak...
Ankle good, Hip moderate

Long - Splits

Monday Jan 1, 2007 #

Running (Grass, paved) 58:00 [2] 6.0 mi (9:40 / mi)
shoes: R-Nike Blue & White

KoP north east.

Hamstring more sore than normal this evening as it was after 12/27 run. Not sure why it's getting more active recently, but it may put a damper on my return-to-proper-training plans. We'll see.

Sore enough that sitting was askew and I hit it with the pineapple again a few times on 12/27 & 1/1...

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