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Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2003:

activity	#	time	miles		km		+m
Running	21	12:04:37	74.87		120.49		685
Orienteering	2	1:59:30	9.94	(12:01)	16.0	(7:28)	300
Strength	7	1:30:00
Total	21	15:34:07	84.81		136.49		985

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Tuesday Dec 30, 2003 #

Running (Grass & some forest) 50:00 [3] 5.0 mi (10:00 / mi)

Was planning on 2 pace, but Karen W. was pushing along at good clip and I didn't want to get left behind. Still a little congested, and a little sicker afterwards (R-ear/neck sore again...)

Sunday Dec 28, 2003 #

Running (Warmup/Cooldown) 20:00 [2] 2.0 mi (10:00 / mi)

Orienteering (Race Rerun) 49:00 [4] 8.0 km (6:08 / km) +150m 5:36 / km
(sick)

Still congested, and mild sore throat, but it was sunny, calm & 50 degrees so I couldn't skip the run...

Saturday Dec 27, 2003 #

Strength 15:00 [1]

Running (Grass) 10:00 [2] 1.0 mi (10:00 / mi)

Friday Dec 26, 2003 #

Running (Intervals) 14:00 [4] 2.0 mi (7:00 / mi)
(sick)

Compass sprints, alone. Grass, 0-5% grade, 6x~2:20 with 1 minute rests. Throat was more sore this morning and before/after run, but head/body felt fine so I ran anyway. Didn't push quite as hard as I would have though...

Running (Warmup/Cooldown) 15:00 [2] 1.5 mi (10:00 / mi)

Setup/takedown of compass sprints

Thursday Dec 25, 2003 #

Running 10:00 [2] 1.0 mi (10:00 / mi)

To/from Gym

Strength (Hip squats & Foot/Ankle) 5:00 [1]

Wednesday Dec 24, 2003 #

Running (Warmup/Cooldown) 20:00 [2] 2.0 mi (10:00 / mi)

Running (ONA-Legs-Only) 12:00 [1]

Tuesday Dec 23, 2003 #

Running (Grass/Trail/Forest) 2:06:00 [2] 11.45 mi (11:00 / mi) +300m 10:11 / mi

VF Main lot to NW forest area, S along W park boundary line over Mt. Misery (and in some backyards that seemed to cross the boundary line...), then back along Yellow Springs Rd, over Mt. Joy, through arch.

Monday Dec 22, 2003 #

Running (Easy, paved/grass) 40:00 [2] 4.0 mi (10:00 / mi) +75m 9:27 / mi

Sunday Dec 21, 2003 #

Running race (Race) 18:59 [4] 5.0 km (3:48 / km) +5m 3:47 / km

6:24 first mile, realized I should be running faster, and sped up and passed lots of people (at ~6:02 average pace after that....)

PR :)

Running (Warmup) 12:00 [2] 1.33 mi (9:01 / mi)

Would probably have benefitted from slightly longer/faster warmup.

Thursday Dec 18, 2003 #

Note

Still have a sore throat and had mild headache and possible low fever (99.5 does that really count?), so blew off the long run. Will do tomorrow unless I get worse. (Strange that my Tuesday intervals were reasonably fast if I really am sick...)

Wednesday Dec 17, 2003 #

Running 9:00 [2] 0.9 mi (10:00 / mi)

Strength (ONA2+) 25:00 [1]

Stronger than normal. Perhaps the rest week helps for weights too. (Or maybe the sore throat does :)

Tuesday Dec 16, 2003 #

Running (Track Intervals) 17:52 [4] 4.8 km (3:43 / km)

6x800, splits at 400s, started every 4 mins (~1 min rest)
1:26+1:28
1:28+1:30
1:26+1:33 (tried different breathing on 3rd 200, didn't work...)
1:31+1:30
1:30+1:31
1:28+1:31

Much better than 2 weeks ago, and I'm still getting over a cold with a mild sore throat. And I was alone (nobody else showed up), but that did make me focus on my watch for a more targetted pace.

Old R-foot injury was a little tweaked for an hour or so, 3 hours after the intervals, but has recovered.

Running (Warmup/Cooldown) 16:00 [2] 1.68 mi (9:31 / mi)

Monday Dec 15, 2003 #

Running (Forest Trails) 30:00 [2] 3.0 mi (10:00 / mi) +75m 9:17 / mi

Paced Angelica on McKaig test loop. 2+

Running (Surges - Trails) 3:00 [4] 0.3 mi (10:00 / mi) +30m 7:38 / mi

Sunday Dec 14, 2003 #

Running 12:00 [2] 1.2 mi (10:00 / mi)

Strength (Misc Gym) 10:00 [1]

Sore throat getting better. Rain/snow/slush/ice/wind. again weather thwarted a trip to an O'race... If I had been healthy I probably would have gone by myself w/o family.

Wednesday Dec 10, 2003 #

Running 35:00 [2] 3.75 mi (9:20 / mi)

(Probably) unrelated to the run, I got a sore throat in the evening (our guest is sick too, and she sleeps in my home-office...) Hopefully I can fight it off quickly. Good things this is a light/rest week.

Strength (Legs only) 10:00 [1]

Tuesday Dec 9, 2003 #

Running (Warmup/Cooldown) 22:00 [2] 2.32 mi (9:29 / mi)

Running (Repeats) 5:24 [5] 1.6 km (3:22 / km)

R 8x200 w/~3min walk rest. ~2 inches of snow, sometimes over crunchy ice, on track. (Didn't melt yet.)
43.4, 41.4, 40.2, 39.2, 40.1, 40.9, 39.6, 38.9

Sunday Dec 7, 2003 #

Running (Warmup) 4:30 [3] 0.45 mi (10:00 / mi)

Cold & snowy & family waiting for me on weekend, so short warmup.

Orienteering (Re-run) 1:10:30 [4] 8.0 km (8:49 / km) +150m 8:03 / km

~30 degrees and somewhat windy. Too cold to take the family to the Mid-Atlantic champs, so I re-run a local event instead. Longer than planned...
Re-run of May Valley Forge event. 50% off Mihai's splits. However there was an average of 6 inches of snow. Due to the wind, the snow depth varied a lot too, but at least it was fairly soft. It actually made the small stony ground more comfortable. Still, it effectively made things feel a lot more uphill than they were.

Friday Dec 5, 2003 #

Note

R-calf got sore yesterday evening and still today. Stretching it helps a little, for a few minutes. It's no worse this morning that last night, and it's not too bad. Hopefully it'll be fine by Sunday's O'.

Running 9:00 [2] 0.5 mi (18:00 / mi)

In the snow, to/from gym, plus 3 min's of eliptical warmup too.

Strength (ONA1) 15:00 [1]

R-calf getting better.

Thursday Dec 4, 2003 #

Running (Slow) 30:00 [2] 3.0 mi (10:00 / mi)

Long-slow run, cut short by hunger @ 20 minutes. Strange in that I'd eaten a reasonable (but not huge) breakfast (although dinner was smallish). Fortunately, the early signs of failure got me back to the car by 30 minutes, then I drove to Wawa, got a snack and some powerade, and then 'finished' my long-slow run, with probably a 20 minute rest gap total.

Running (Trails and foreest) 1:16:00 [2] 7.6 mi (10:00 / mi) +200m 9:15 / mi

Pretty run at McKaig (criss crossed it semi-randomly a few times.) Very visible forest, and probably the last day before snow (although this first storm may melt...)

Wednesday Dec 3, 2003 #

Running 12:00 [2] 1.2 mi (10:00 / mi)

Strength (Legs) 10:00 [1]

Tuesday Dec 2, 2003 #

Running (Warmup/Cooldown/Intraspri) 20:00 [2] 2.0 mi (10:00 / mi)

Running (Intervals - Track) 19:52 [4] 5.0 km (3:58 / km)

5x1000, splits 400,400,200: total
200m rest. ~5 min warmup, ~7 min cooldown
~25 degrees, windy, dark (not the most fun, but I was dressed okay.)
1:39-1:37-47: 4:03
1:37-1:38-50: 4:05
1:35-1:40-46: 4:01
1:35-1:36-45: 3:56
1:32-1:33-42: 3:48

Monday Dec 1, 2003 #

Running (Long Slow) 55:00 [2] 5.5 mi (10:00 / mi)

Too early/didn't eat enough, got a little tired at end.

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