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Training Log Archive: Wyatt

In the 7 days ending Jun 8, 2011:

activity # timemileskm+m
  Running7 6:15:25 40.79(9:12) 65.65(5:43) 1154
  Orienteering1 2:17:27 10.54(13:02) 16.97(8:06) 500
  Total7 8:32:52 51.34(9:59) 82.62(6:12) 1654

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Wednesday Jun 8, 2011 #

Running 23:56 [2] 3.9 km (6:08 / km) +64m 5:40 / km
shoes: R-NB 461 Black

Early morning run to partially add time and make up for yesterday's miss of the Long run. Aiming to later run intervals in the evening @ Spartans Track in San Jose.

Running warm up/down 3:00 [2] 0.6 km (5:00 / km) +10m 4:37 / km
shoes: R-NB 461 Black

Got delayed at work, so was going to be way late for group intervals. So decided to go do a 25 minute tempo run, trying to be the course record set 10 years ago.

Short warmup and active stretches. Feeling bloated (not eating well on biz travel, and too much carbonated mineral water before the run?), which turned into a major factor on the Time Trial.

Breathing really hard, but HR not getting that high, I think my lung capacity was restricted. Still, pushed hard, and esp. pressed hard the last minute or so, to set my PR, but not the course record. (Had goal splits taped to my watch as motivation.

Running tempo 24:04 intensity: (4:53 @3) + (19:11 @4) 5.72 km (4:12 / km) +105m 3:51 / km
ahr:160 max:171 shoes: R-NB 461 Black

Ran hard on the 3.8 mile BAOC Rancho training loop. Set a PR, but not a CR.

Tuesday Jun 7, 2011 #

Running 41:51 [2] 6.83 km (6:08 / km) +200m 5:21 / km
shoes: R-NB 461 Black

Plan: Long.
Actual: Easy, short. (Was supposed to get up early and run 2 hours... slept in, left work late.)

Ran near Villa Montalvo County Park, but couldn't find a way in. The signs ended up pointing to an Art Center, that had some private function, and big signs saying closed at 5pm, so I looked around for another entrance. Apparently I should've tried Norton & Kittridge, but I didn't get far enough.

Still, the sightseeing of really fancy houses (I'd estimate $2-5M for most of them) was cool, on Peach Hill drive and nearby.

Monday Jun 6, 2011 #

Running 44:40 [2] 7.73 km (5:47 / km) +200m 5:07 / km
shoes: R-NB 461 Black

Rancho, Trails, Hills, late evening (after travel to CA & work)

Sunday Jun 5, 2011 #

Orienteering 2:17:27 intensity: (35:09 @1) + (1:41:09 @2) + (1:09 @3) 16.97 km (8:06 / km) +500m 7:04 / km
shoes: O-Inov8 Oroc 340

Waffled on whether I'd even do this event, given Angelica wanted to run a 10 mile in the morning and not come. When I realized the 10 mile race had an 8am start, I realized I could make it to the 11am mass start of this, so I hauled myself out there.

I had little breakfast though - a few snacks at the 10 mile race while watching kids and dog (incl. getting the kids into a kids-fun-run) so was out of ernergy quickly - after about 1 hour.

I was also impressed that only about 25 controls (?) spread out on one French Creek map would be so challenging to get in 3 hours, so it was at 1 hour as I was running out of fuel, that I realized I wasn't going to get them all, and I revised plans to just aim back at that point. One bad turn (through a lot more green) led me to skip another long forest leg, and by the last 20 minutes, I had decided to just run it in on the road, ran than even take 10 more minutes and pick up another 2 controls.

Despite taking it easy, I had one fall on the rocks that broke the Garmin strap off my arm. It took 5 minutes for me to realize it was missing, run back and find it...

Good to be on a map and get practice navigating. Again, I need to work on pre-run and pre-race prep, even when I'm not being too serious, to make the best of the time I'm out there.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: O-Inov8 Oroc 340

Short warm up (running to registration, then toilet, then back, missing the mass start by ~3 minutes.) No cool down.

Saturday Jun 4, 2011 #

Running warm up/down 7:56 [2] 1.1 km (7:13 / km)
shoes: R-NB 461 Black

Before Wissahickon Trail Classic 10k. Didn't leave myself much time for a warmup, but could've been worse...

Running race 44:24 [4] 9.88 km (4:30 / km) +200m 4:05 / km
shoes: O-Inov8 Oroc 340

Wissahickon Trail Classic. ~25th, behind 1st woman.

Lost ~25 seconds at one poorly marked turn, letting Clem get back in sight (behind) me. Finished 4 minutes behind Greg Ahlswede, vs. only 2 minutes 2 (or 3?) years ago. I'd have been happy with 2 1/2, or even 3, but 4's slipping... It wasn't the best AM prep. I think I need to practice my AM prep...


Running warm up/down 36:07 intensity: (18:00 @1) + (18:07 @2) 5.43 km (6:39 / km) +100m 6:05 / km
shoes: R-NB 461 Black

Cooldown loop w/Greg & Clem, checking out the poorly marked corner.

Felt really hard on the cooldown (I was dragging behind Greg & Clem), but HR wasn't even consistently level 2. :(

Running 9:20 [1] 1.3 km (7:11 / km) +25m 6:33 / km
shoes: R-NB 461 Black

National Trails day @ Valley Forge Betzwood. AJ & Oriana mass started, I followed Oriana.
Good news - Oriana ran well, less than 50% back from AJ
Growing up: After AJ got out of sight in front of us (about halfway), I realized it was a pretty crowded day at park for AJ to be off on his own. But he was fine, knew where to go to find/meet us after.

Time is the jogging part of the shadowing.

Friday Jun 3, 2011 #

Running 1:17:00 [2] 12.6 km (6:07 / km) +100m 5:53 / km
shoes: R-NB 461 Black

Recovery Day (rest before 2 weekend races, esp. Sat.)
Trails @ VF Fatlands w/Angelica & Tom again

Thursday Jun 2, 2011 #

Running 58:07 [2] 9.56 km (6:05 / km) +150m 5:38 / km
shoes: R-NB 461 Black

Easy day - Chesterbrook to Summerhill w/Tom & Angelica

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