Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Dec 1, 2009:

activity

time

miles

Running

6:11:45

43.51

(8:33)

70.02

(5:19)

536

Strength

32:00

Total

6:43:45

43.51

70.02

536

1:29

0:00

» now

Tuesday Dec 1, 2009 #

Strength 1:00 [1]

Am set

Running warm up/down 27:00 [2] 4.4 km (6:08 / km) +84m 5:36 / km
shoes: R-NB-Gray-460's 2nd pair

Home to E-side of Mt. Joy bathrooms, where I started by 5-mile time trial/tempo run at the stop sign. Then back, including an extra bit to pick up my jacket where I dropped it about 500m into the loop as I struggled vainly to get it comfortably tied around my waist.

Running tempo 31:51 [4] 5.0 mi (6:22 / mi) +88m 6:02 / mi
ahr:169 max:178 shoes: R-NB-Gray-460's 2nd pair

VF Park 5-mile loop. Legit original route taken - not the two shortcuts installed. I think I just missed my PR on this. Good that I'm not too slow. Annoying to miss by so little. Starting at the 2.7 mile point after the big hill wasn't good as I was just on pace until the last brutal hill. R-foot normal spot not bad (not perfect), and R-arch sore for about 5 minutes after (faded away). L-ham getting a tad sore in evening, not unexpected though.

Quite windy probably 20mph nearly in my face on mile 0-1 (I started at mile 2.5) - apparently head wind cost 10 sec or maybe more (and tail wind on mile 3-4 perhaps helped too.)

Strength 9:00 [1]

11/11 PM set.

Valley Forge 5 mile loop - Splits

Monday Nov 30, 2009 #

Strength 10:00 [1]

AM & PM sets

Running 55:04 [2] 10.19 km (5:24 / km) +50m 5:16 / km
shoes: R-NB-Gray-460's 2nd pair

Betzwood trail with Jackie, Angelica & Tom. Was feeling quite a bit off kilter yesterday (mild cold and/or vodka detox), and still tired today, but it was much better. Angelica was pretty wasted at had to walk a bit in the middle and the end.

Sunday Nov 29, 2009 #

Strength 10:00 [1]

11/11 AM & PM sets of foot exercise + hamstring/hip stuff. Foot was pretty good after the run on 11/28 for the whole day, then a bit sore during the morning of 11/29. Trying to do what I can for it, while I am disappointed it's sore again, it's never been pain free for more than a few hours, and the pain is quite tolerable - just hoping it's not a sign of serious backsliding.

Running 1:19:23 [2] 14.06 km (5:39 / km) +150m 5:22 / km
shoes: R-NB-Gray-460's 2nd pair

VF park - outer loop. A somewhat aggressive choice to include the south-side river trail in this loop (4km of it), given the state of the foot, but it's not much worse than yesterdays trail(s), and at a slower pace, and it was nice to get off pavement for at least part of the run. Foot on 11/30 AM is sore as soon as I got up. Not terrible though...

Saturday Nov 28, 2009 #

Running race 20:44 [4] 5.0 km (4:09 / km) +58m 3:55 / km
shoes: O-VJ-Grey-Spikes

Delaware Open XC Champs. 24th. 1.3 minutes slower than 2 years ago. And I thought I was fast a few months ago. Apparently the injury-reduced training is beginning to take its toll.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: O-VJ-Grey-Spikes

Added the active ankle to the right foot. While the foot was beginning to feel just a little dull pain on some of the grass during the warmup, I didn't feel it during the race.

So I'm going to try racing the DVOA meet next weekend, in (far reaching) hopes of scoring 115 points on a map I've never been on, in order to beat Clem overall for the DVOA cup...
http://www.dvoa.org/rank/show_champs.php
Maybe I'll at least pass Zhyk, although even that seems unlikely at my current fitness level.

C • sounds like you're baiting Clem 5

Friday Nov 27, 2009 #

Running 33:20 [2] 6.45 km (5:10 / km) +66m 4:55 / km
shoes: R-NB-Gray-460's 2nd pair

Switched my insoles so the higher arches are now in the 2nd pair of 460's.

Loop in Chesterbrook (back home)

Strength 2:00 [1]

2 sets of 11/11 AM PT in the past week. Bad boy.

Thursday Nov 26, 2009 #

Running 27:24 4.98 km (5:30 / km) +10m 5:27 / km
shoes: R-NB-Gray-460's

Miami Beach area, run a bit while the family got ready for breakfast

Wednesday Nov 25, 2009 #

Running 1:26:59 [2] 14.89 km (5:51 / km) +30m 5:47 / km
shoes: R-NB-Gray-460's

Lap around Key West. Starting from and ending at the "Southernmost Point" marker.

Unfortunately, that marker isn't as far sounds as other land right nearby, nor other nearby islands, so it's a much more dubious marker than I thought it was on my other visit, 24 years ago.

Perhaps "Southernmost point of publically accessible land reachable by road in the contiental US."

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