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Training Log Archive: Wyatt

In the 7 days ending May 1, 2009:

activity # timemileskm+m
  Running6 4:38:09 29.05(9:34) 46.76(5:57) 585
  Orienteering1 15:30 2.19(7:04) 3.53(4:23) 34
  Total6 4:53:39 31.25(9:24) 50.29(5:50) 619

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Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet
 

Orienteering race 15:30 [4] 3.53 km (4:23 / km) +34m 4:11 / km
ahr:174 max:183 shoes: O-VJ Integrator Spikes

Team Trials sprint. Ran pretty clean with 2x10 second route wobbles (incl. a 45-degree off exit), and a few more seconds here and there. I need to get faster, as well as more accurate, to beat Ross on these...

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: O-VJ Integrator Spikes

Warmup enforced by 1.5km to start, plus a bit more jumping around, then shadowing AJ later (who also made a ~90 degree exit error - from the start triangle...)

Sprint 3 - Splits

Wednesday Apr 29, 2009 #

Running 20:04 [2] 3.58 km (5:36 / km) +10m 5:32 / km
ahr:128 shoes: R-NB Black

Loop near hotel in SCL, early AM.

Tuesday Apr 28, 2009 #

Running 50:01 [2] 7.72 km (6:29 / km) +167m 5:51 / km
shoes: R-NB Black

Hot hill loop with angelica

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: R-NB Black

Something easy, I forget what...

Monday Apr 27, 2009 #

Running 21:41 [2] 3.7 km (5:52 / km) +51m 5:29 / km
shoes: R-NB Black

AM loop

Running 50:00 intensity: (20:00 @1) + (30:00 @2) 8.0 km (6:15 / km) +100m 5:53 / km
ahr:125 shoes: R-NB Black

PM loop on VF 5-mile with kids on bikes

Sunday Apr 26, 2009 #

Running 45:32 [2] 7.76 km (5:52 / km) +174m 5:17 / km
ahr:137 max:150 shoes: R-NB Black

Ridiculously hot for this date (near 90 and moderately humid at 11am), so we bailed on O' and stayed home. Did a late evening loop of some hills.

Saturday Apr 25, 2009 #

Event: Trail Triple Crown
 
Event: CSU Pine Hill A-meet
 

Running race 20:51 intensity: (2:42 @4) + (18:09 @5) 4.73 km (4:24 / km) +83m 4:03 / km
ahr:178 max:182 shoes: O-VJ Integrator Spikes

White Clay Creek Triple Crown 5k.

1st place...! only the second time I've ever won a non Orienteering race and my first trail race win.

Warm day - low 80's and not too humid during the race, so first 2 miles were okay (with no shirt), then I started getting hot.

On a long in-field down hill start I entered the woods in 2nd, and thought that would be my best place at any point in the race, as I'm good at downhill. I held off the pack behind me on the next uphill, and then managed to just barely pass the guy in 1st at the end of the next steep downhill (O' shoes worked great here as he was hoping down terraced steps and I flew down on the side.) After that pass, I had to work hard on flat single track to not hold up the field, and then when the trail widened, a pack of 5 guys was slowly passing me. But then they began to take a wrong turn, and I yelled out, so they turned back and I was 1st again. Up the next hill, they began to pass again, but halfway up that hill was a little downslope where I pushed and pulled ahead for good.

I pulled well ahead on a long single track downhill, but then on a dirt road uphill I almost got passed again, before beginning to pull away again. 1st by about 20 seconds. Only the second time I've ever won a non-O' race and 1st trail-race win.
C • Very nice! 6

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: O-VJ Integrator Spikes

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