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Training Log Archive: Wyatt

In the 7 days ending Dec 9, 2012:

activity # timemileskm+m
  Running7 5:03:50 29.44(10:19) 47.38(6:25) 614
  Orienteering1 1:22:14 8.51(9:40) 13.7(6:00) 78
  Total7 6:26:04 37.95(10:10) 61.07(6:19) 692
  [1-5]7 6:24:25

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MoTuWeThFrSaSu

Sunday Dec 9, 2012 #

Event: DVOA Pakim Pond, Brendan Byrne State Forest
 
Event: DVOA Batsto
 
12 PM

Running 4:24 intensity: (1:30 @1) + (2:54 @2) 0.63 km (6:58 / km) +1m 6:54 / km
ahr:125 max:139 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 1:22:14 intensity: (11 @0) + (1:30 @1) + (18:15 @2) + (59:52 @3) + (2:26 @4) 13.7 km (6:00 / km) +78m 5:50 / km
ahr:152 max:163 shoes: O-Icebug - Black Spirit II OLX

Final DVOA event of the season. And started off w/o my compass - completely by accident. No tucked laces either. So focused really hard on the map, and trying to stay oriented by contour reading and long distance sighting in the flat areas. Far from clean as a result, but successful enough for a win over Clem, who's el fuego starting race had a few more large misses than I did.

So the unexpectedly high-challenge, Pasi-style, Jersey race worked out well.

A great challenge to end the season with.

- update -
I vaguely recall thinking the trails seemed pretty thorough this time - and now I see why - there were a lot more trails on the map we used, than on the one loaded in RouteGadget - who added this - was it the Barker's? That would be an amazingly thorough update for a single event - and if so let's make sure this update gets in the archive!

http://www.dvoa.org/cgi/gadget/reitti.cgi?act=map&...
C • Ok, I have to ask... 3

Blue - Splits

Saturday Dec 8, 2012 #

Event: Jingle Bell Jog 5k
 
9 AM

Running race 19:31 intensity: (48 @0) + (9 @1) + (10 @2) + (2 @3) + (13:17 @4) + (5:05 @5) 5.0 km (3:54 / km) +20m 3:50 / km
ahr:173 max:192 shoes: R-NB 481 Gray/Orange

5k @ Upper Dublin HS. Certified course, but some rolling hills - 1st mile 6:04 (downhill). Jingle bells on shoes were cool (still on 3 days later :). Impressed w/Oriana - looked like a runner when I found her - and she PR'ed at 35 vs. 39 a few months ago... Not at the very back, but jogging with some of the slowest adult women ! Cool!

Right about where I was aiming to be w/my legs, esp. quads, still sore from last weekend. Of course I was hoping for better, but 19:30 was fine for today...

Running 16:33 intensity: (3:47 @1) + (12:46 @2) 2.39 km (6:56 / km)
ahr:132 max:144 shoes: R-NB 481 Gray/Orange

Friday Dec 7, 2012 #

4 PM

Running 30:23 intensity: (8:18 @1) + (21:39 @2) + (26 @3) 4.83 km (6:17 / km) +105m 5:40 / km
ahr:130 max:154 shoes: R-NB 481 Gray/Orange

Thursday Dec 6, 2012 #

9 AM

Running 1:02:55 intensity: (27:50 @1) + (30:29 @2) + (4:36 @3) 10.16 km (6:12 / km) +68m 5:59 / km
ahr:130 max:176 shoes: R-NB 481 Gray/Orange

Traily, w/Tom & Angelica

Wednesday Dec 5, 2012 #

10 AM

Running 1:45:10 intensity: (52:56 @1) + (45:14 @2) + (7:00 @3) 14.98 km (7:01 / km) +322m 6:20 / km
ahr:128 max:140 shoes: R-NB 481 Gray/Orange

Coverage run, accidentally a bit long, but okay - covered a medium-dark green patch across 23 from the Freedoms Foundation, and jogged across Phoenixville Golf Course - only one golfer out, no words exchanged.

Run-within-100m of everywhere near by house coverage area update:

Next nearest areas to cover (remeasured using Google Earth):
3.6km: SW, yards btwn Swedesford & 202...
3.7km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
3.7km: NW, forest btwn some houses, near Valley Park & Jug Hollow
3.8km: NW, Phoenixville country club
3.8km: W, large yard by valley stream
3.8km: W, steep hillside forest/yards
3.9km: W, large field/yard btwn Yellow Springs and I-76
4.0km: E, KoP hillside neighborhoods
4.0km: SE, Mainline, west of Stratford
4.0km: S, SW Berwyn

Exceptions:
1.7km: US Post Office, SE PA - High-fenced govt. facility ~250m x 300m rectangle
4.0km: Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences

Tuesday Dec 4, 2012 #

1 PM

Running 31:34 intensity: (40 @0) + (6:11 @1) + (24:43 @2) 4.64 km (6:48 / km) +48m 6:28 / km
ahr:130 max:141 shoes: R-NB 481 Gray/Orange

Monday Dec 3, 2012 #

Running 33:20 [2] 4.75 km (7:01 / km) +50m 6:40 / km
shoes: R-NB 461 Black # 2

Mostly paved, loop near home. Slow going after Ultra-long-champs (awesome fun, great weekend...)

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