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Training Log Archive: Wyatt

In the 7 days ending Oct 7, 2007:

activity # timemileskm+m
  Running6 6:37:46 41.07(9:41) 66.1(6:01) 830
  Orienteering2 4:07:08 20.86(11:51) 33.57(7:22) 1137
  Total7 10:44:54 61.93(10:25) 99.67(6:28) 1967

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Sunday Oct 7, 2007 #

Orienteering race 3:49:32 intensity: (2:39:32 @2) + (45:00 @3) + (25:00 @4) 30.0 km (7:39 / km) +1000m 6:33 / km
ahr:146 max:171 shoes: O-VJ-Grey-Spikes

Highlander 12. Started off well behind the pace set by John F. Leaders out of sight by 1. Back to 1st place at 4 due to a few mistakes by others, but then Jon T. passed me for good - last saw him leaving the 1st exchange, and he ran the trail run almost 5 minutes faster than I did. I think I ran the 2nd and 3rd loops a little easy - I had a heel blister & some chafing, but was also just not pushing that hard. It helped by the end as I ran the last loop okay with only a little bit of cramps theatening. Running the next two days was fine, not really sore at all.

Only 6 GU's this year (and some banana bites) vs. 7 GU's 2 years ago.

Saturday Oct 6, 2007 #

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: R-NB White Shoe (531's)s

Short loop near home

Friday Oct 5, 2007 #

Running 44:54 [3] 5.84 km (7:41 / km) +200m 6:34 / km
ahr:126 max:147 shoes: O-VJ Integrator Cleats

Set up & take-down of flags for McKaig time trial.

Orienteering tempo 17:36 [4] 3.57 km (4:56 / km) +137m 4:08 / km
ahr:167 max:176 shoes: O-VJ Integrator Cleats

Ankles taped, but still probably could've pushed harder. Not a PR effort but not too far off and I did get stuck in some green.

Thursday Oct 4, 2007 #

Running 47:35 [2] 8.16 km (5:50 / km) +120m 5:26 / km
ahr:132 max:142 shoes: R-NB White Shoe (531's)s

A little GPS mapping in Chesterbrook for VF Marathon

Wednesday Oct 3, 2007 #

Running long 2:37:15 [2] 24.87 km (6:19 / km) +280m 5:59 / km
ahr:135 max:148 shoes: R-NB White Shoe (531's)s

2nd half of VF Marathon. Plus ~1.35km of side trips (possible water stop/route change - decided against, and grocery for Gatorade.) In winter with tights, I'd probably cut across more fields but that would only bring the distance down by another km or less so 22.5 - 23.5 km is looking like what it will take (O' shortest distance is 21.1km.) Note that the by O' shortest-distance I mean without swimming the Schuylkill River & Perkiomen creek twice, climbing up or down impassible cliffs & fences, or running across the 422 freeway 4 times. If you did all that, and survived, you might manage to get all the controls in 19-20km, but then you'd be disqualified ;)

http://www.google.com/search?q=marathon+in+km

Tuesday Oct 2, 2007 #

Running intervals 17:20 [4] 4.8 km (3:37 / km)
ahr:172 max:180 shoes: R-NB White Shoe (531's)s

I tried to do 4x1200 as fast as Clem did last Thursday (4:13 average) but I didn't even do one that fast. Trying was good incentive. 1200/400 rest
4:14 / 2:34
4:22 / 2:28
4:19 / 2:28
4:22

Running 16:14 [2] 2.82 km (5:45 / km) +20m 5:34 / km
ahr:131 max:142 shoes: R-NB White Shoe (531's)s

AM Run, short GPS map 2x of trail in Audubon.

Running warm up/down 17:01 [2] 2.85 km (5:58 / km) +100m 5:05 / km
ahr:132 max:146 shoes: R-NB White Shoe (531's)s

Drove halfway to intervals (Teegarden Park) and ran from there to Conestoga HS Track. It's getting to dark in the evening for me to run all the way back before dark.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +10m 6:33 / km
shoes: R-NB White Shoe (531's)s

Intra & cooldown

Monday Oct 1, 2007 #

Running 55:27 [2] 9.76 km (5:41 / km) +100m 5:24 / km
ahr:131 max:139 shoes: R-NB White Shoe (531's)s

Again quite hard to move well, but overall was okay. GPS-mapped (4x) about 1.4km of Chesterbrook trails for VF Marathon

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