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Training Log Archive: Wyatt

In the 7 days ending Apr 23, 2011:

activity	#	time	miles		km		+m
Running	6	3:50:14	22.97	(10:01)	36.96	(6:14)	625
Orienteering	2	1:47:40	10.35	(10:24)	16.66	(6:28)	438
Strength	1	10:00
Total	7	5:47:54	33.32		53.62		1063
[1-5]	7	5:39:58

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Saturday Apr 23, 2011 #

Event: DVOA White Clay Creek

Event: Mt. Penn Mudfest

8 AM

Orienteering race 1:00:34 9.21 km (6:34 / km) +221m 5:52 / km
ahr:166 max:173 shoes: O-Inov8 Oroc 340

Red - Splits

Friday Apr 22, 2011 #

7 AM

Running 30:57 4.73 km (6:33 / km) +104m 5:54 / km
ahr:130 max:163 shoes: R-NB 461 Black

Thursday Apr 21, 2011 #

8 AM

Running 1:27:30 13.76 km (6:21 / km) +314m 5:42 / km
ahr:137 max:154 shoes: R-NB 461 Black

Wednesday Apr 20, 2011 #

Running intervals 43:41 8.21 km (5:19 / km)
ahr:152 max:180 shoes: R-NB 461 Black

4x200, 3x400, 4x200, equal dist. jogging rest w/rolling starts, aiming for 3km-race-pace which I was hoping was 42 and 84 (=10:30 3km), and thinking, from previous workouts that this pace would be reasonably easy. But it was not. And I was definitely middle of the Group 1 FastTracks pack that I'm normally the leader of...

I definite have got a case of the 'slows' that hit late last week, and is still afflicting me.

41.7, 42.2, 41.5, 42.7
81.6, 84.2, 83.8
42.7, 41.5, 42.1, 39.7

On the last one, Gene, who's like 50-something, was way out front, crossing 100m @ 13.something. My PR is 14.3, and best this year (trying reasonably hard, but not quite all out) is 16.2...

Strength 10:00 [1]
shoes: R-NB 461 Black

A bunch of active stretching, both before and after, including 'toy soldiers' (see http://en.wikipedia.org/wiki/Dynamic_stretching ) that may stress the hamstring, and Carioca's & skips for foot strength.

Tuesday Apr 19, 2011 #

Running 20:29 [2] 3.25 km (6:18 / km) +33m 6:00 / km
ahr:133 shoes: R-NB 461 Black

Family in NY, so I ended up doing a workaholic day at home, thinking I'd just catch up on a little work in the morning ended up burning the whole morning, then meetings stacked up to burn the rest of the day, and I got out for 20 minutes with Multi...

Monday Apr 18, 2011 #

12 PM

Running 37:16 5.78 km (6:27 / km) +126m 5:49 / km
ahr:129 max:141 shoes: R-NB 461 Black

For some reason, my left hamstring seems to have flared up in the evening after yesterday's Orienteering event. Strange, after the 5k and mile + 400m intervals last week it was fine, then it flares after Orienteering for 38 minutes. Go figure.

Sunday Apr 17, 2011 #

Event: DVOA Springton Manor

8 AM

Running warm up/down 4:59 [0] 0.79 km (6:19 / km) +31m 5:17 / km
shoes: O-Inov8 Oroc 340

Orienteering race 38:32 ** 6.34 km (6:04 / km) +156m 5:25 / km
ahr:158 max:170 shoes: O-Inov8 Oroc 340

Legs felt really heavy all around, not at all like at the 5k start last week. Partly I think I had a somewhat hard week? Not sure why legs weren't happy to move faster... One ~30 second loss where my route was a little straighter than best, but more green, and was thwarted by a newly fallen tree at the end.

Vadim & Jenni were both quite fast, and even cleaner. Jenni won 1 split, and tied for 1st on 5 other splits. Impressive.

C • Added GPS to Routegadget 1

Running warm up/down 5:22 [1] 0.45 km (12:00 / km) +17m 10:05 / km
ahr:110 max:167 shoes: O-Inov8 Oroc 340

Orienteering warm up/down 8:34 1.1 km (7:46 / km) +61m 6:05 / km
ahr:131 max:157 shoes: O-Inov8 Oroc 340

Red - Splits

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