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Training Log Archive: Wyatt

In the 31 days ending Jul 31, 2007:

	activity	#	time	miles		km		+m
	Running	25	24:28:33	152.38	(9:38)	245.23	(5:59)	8868
	Orienteering	9	9:36:24	53.51	(10:46)	86.11	(6:42)	1610
	Strength	5	24:00
	Total	31	34:28:57	205.89		331.34		10478
	[1-5]	31	34:23:57
averages - sleep:8

2:05

0:00

» now

Tuesday Jul 31, 2007 #

Running 15:00 [2] 1.7 mi (8:49 / mi) +20m 8:31 / mi
shoes: R-NB White Shoe (531's)s

Easy run to RiteAId & back - was planning to use as warmup for hip/ankle work but got distracted. R-knee mildly achy today.

Running (Rough open) 9:16 [3] 1.46 km (6:21 / km) +10m 6:08 / km
ahr:132 max:142 shoes: R-NB White Shoe (531's)s

To celebrate the end of my 7th straight month of running every day, I ran 3 times today. This 3rd run was just a short out & back on a newly mowed 'path' through the weed-fields of Valley Forge (they aren't mowing much any more - I think it'll be like Daniel Boone in a year or two...)

Strength (Hip & Ankle & Pineapple) 5:00 [2]

Full set, spread out over 20 minutes, 2 hours after the warmup... work...

Running intervals 23:47 [4] 6.4 km (3:43 / km)
shoes: R-NB White Shoe (531's)s

4x1600m, aiming for 6 minutes, beat it on all 4. Ran the 1st 800 of each with a 50 year old who 'hasn't been to the track in a year', and he was only behind me on the 1st of 4...

2:56+2:58=5:54
2:58+3:00=5:58
3:00+2:58=5:58
2:59+2:58=5:57

Running 1:12:00 [2] 11.8 km (6:06 / km) +120m 5:48 / km
shoes: R-NB White Shoe (531's)s

Before/btwn/after intervals. Long cooldown... Lots of gatorade before/after

Monday Jul 30, 2007 #

Running 48:12 [2] 8.18 km (5:54 / km) +173m 5:20 / km
ahr:134 max:147 shoes: R-NB White Shoe (531's)s

Loop to VF Mt. Joy + 7/22 white course in 14 minutes at easy pace (winner was 19. I would've had to race it in 7:50 or so, for it to be an 'average' scoring for me.)

Sunday Jul 29, 2007 #

Orienteering 1:26:21 [2] ** 13.6 km (6:21 / km) +50m 6:14 / km
shoes: R-Champion Grey/Orange

http://www.gmap-pedometer.com/?r=1181810
Early AM, Vadim's 'loop' (a bunch of trails near the home he's soon vacating) - he said '55-60 minutes, easy pace'. Yeah, sure...

After the long drive home from the beach, my R-IT/hip was pretty sore, night and next morning.

Saturday Jul 28, 2007 #

Running intervals 14:34 [4] 2.3 km (6:20 / km) +280m 3:56 / km
max:176 shoes: R-NB White Shoe (531's)s

Early AM hill intervals. Still too hot to do 8, so did 4...
1:44+2:06=3:50 (maxHR 164)
1:35+2:04=3:39 (170)
1:37+1:55=3:32 (175)
1:42+1:51=3:33 (176)

vs PR of 2:56 (from last Sunday...)

Running warm up/down 1:12:00 [2] 11.8 km (6:06 / km) +120m 5:48 / km
ahr:137 shoes: R-NB White Shoe (531's)s

Warmup, and long loop bad to get in distance. 2 sodas & 1 exced at finish, head totally fine

Friday Jul 27, 2007 #

Running 32:14 [2] 5.68 km (5:40 / km) +90m 5:15 / km
ahr:133 max:151 shoes: R-NB White Shoe (531's)s

W/Angelica

Thursday Jul 26, 2007 #

Running long 2:04:25 [2] 19.59 km (6:21 / km) +200m 6:03 / km
ahr:137 max:157 shoes: R-NB White Shoe (531's)s

Chesterbrook, Summerhill and some new development trails

RF temp. 78->88 - got notably slower by the end (5:45/km -> 6:30/km at same HR effort)

Wednesday Jul 25, 2007 #

Running 59:04 [2] 9.99 km (5:55 / km) +120m 5:35 / km
ahr:135 max:150 shoes: R-NB White Shoe (531's)s

Chesterbrook trails with Angelica. 80-85 degrees. Looks like a nice weekend for the beach.

Strength (Hip & Ankle & Pineapple) 5:00 [1]

C • Pineapple...? 4

Tuesday Jul 24, 2007 #

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

Running (Grass & Paved) 20:00 [2] 3.53 km (5:40 / km) +30m 5:26 / km
shoes: R-NB White Shoe (531's)s

Running intervals 7:59 2.4 km (3:20 / km)
max:183 shoes: R-NB White Shoe (531's)s

6x400 w/ 200m jogging rest. 1st 4 chasing Patrick & Terry at VF Striders track workout.
82, 79, 77, 77, 82, 82

On last 2 I hit 182 HR at one point, but didn't sustain >180 as long - company helps.

Running warm up/down (Grass & Paved) 46:45 [2] 7.77 km (6:01 / km) +140m 5:31 / km
ahr:145 shoes: R-NB White Shoe (531's)s

Monday Jul 23, 2007 #

Strength (Hip & Ankle) 4:00 [1]

1/2 normal ankle work

Running (Grass, Trails) 25:21 [3] 4.65 km (5:27 / km) +58m 5:08 / km
ahr:135 max:144 shoes: R-NB White Shoe (531's)s

Record setting cold day in July - about 60 and raining when I started around 11am... I finally felt warm halfway through.

Sunday Jul 22, 2007 #

Running hills 6:02 [5] 1.35 km (4:28 / km) +150m 2:52 / km
shoes: R-NB White Shoe (531's)s

VF Mt. Joy Hill Climb challenge (Cannon-sign to parking-lot at top). Set PR (3:06) on 1st run at 10:30am, and then Clem beat that with 3:02 at about Noon, and then I did 2:56 at about 1pm. An 11 year old boy ran 3:40...

Orienteering 1:00:00 [2] 10.0 km (6:00 / km) +150m 5:35 / km
shoes: O-VJ Integrator Cleats

A bunch of bag hanging for Mt. Joy.

VF-Joy Cannon Sign to Hilltop Lot - Splits

Saturday Jul 21, 2007 #

Orienteering 1:20:00 [2] 11.43 km (7:00 / km) +200m 6:26 / km
shoes: O-VJ Integrator Cleats

20 minutes in the morning of actual running while setting up strings/logs
Well 'hydrated' halfway through a party, I left in the evening to do about
60 minutes of actual running during 90 minutes of bag hanging

Friday Jul 20, 2007 #

Orienteering 56:50 [2] 9.47 km (6:00 / km)
shoes: R-NB White Shoe (531's)s

Misc. checking at VF MT. Joy

Thursday Jul 19, 2007 #

Running long 1:43:07 [2] 16.06 km (6:25 / km) +732m 5:14 / km
ahr:138 max:149 shoes: R-NB White Shoe (531's)s

Rhus Rd. to top of Black Mtn. (2800ft) and back. Massive view from the top - nearly 100 miles in many directions, but couldn't see the pacific ocean in early AM - too much fog.

Wednesday Jul 18, 2007 #

Running 22:00 [2] 2.44 mi (9:00 / mi) +25m 8:43 / mi
shoes: R-NB White Shoe (531's)s

Along the dirt trail from Campbell Inn to San Tomas & back.

Tuesday Jul 17, 2007 #

Running long 1:40:19 [2] 10.0 mi (10:02 / mi) +700m 8:14 / mi
shoes: R-NB White Shoe (531's)s

Rancho, main parking to the switchbacks past the windmill pastures. Need to wake up earlier some day to do the Black Mtn. run from there, that I think Syd did once...

Monday Jul 16, 2007 #

Running 11:00 [2] 2.0 km (5:30 / km)
shoes: R-NB White Shoe (531's)s

Workaholic day. Up at 4am, flew to CA, work email and/or sleeping on the planes & in airport. In office in CA from Noon to 8:30pm, then it was dark... Ran short around the parking lot because I can't break the streak...

Sunday Jul 15, 2007 #

Orienteering 1:00:00 6.0 km (10:00 / km) +220m 8:27 / km

Scouting sites for July 22nd event

Saturday Jul 14, 2007 #

Running 53:31 [2] 8.92 km (6:00 / km) +150m 5:32 / km
shoes: R-NB White Shoe (531's)s

Home to VF Park w/Angelica & Wrongway. Some minor course checking incl. noticing a trail on Orange had completely disappeared. This is actually good, because it makes the course a little more Orange (than yellow) but it does make people go downhill through stiltgrass. May they take care...

Friday Jul 13, 2007 #

Running 13:49 [2] 2.41 km (5:44 / km) +43m 5:16 / km
ahr:133 max:143 shoes: R-NB White Shoe (531's)s

Early morning wake & stretch.

Running warm up/down 24:31 [2] 4.21 km (5:49 / km) +55m 5:28 / km
ahr:143 max:155 shoes: O-VJ Integrator Cleats

To/from start of VF Mt. Joy event

Orienteering tempo 1:06:35 *** 10.98 km (6:04 / km) +360m 5:13 / km
ahr:163 max:179 shoes: O-VJ Integrator Cleats

VF Mt. Joy Red pre-run - length is about right

Thursday Jul 12, 2007 #

Running 50:00 [2] 5.0 mi (10:00 / mi)
shoes: R-NB White Shoe (531's)s

I do not recall, but I do remember I ran...

Wednesday Jul 11, 2007 #

Running 24:05 [2] 4.21 km (5:43 / km) +40m 5:28 / km
ahr:130 shoes: R-NB White Shoe (531's)s

AM run around the neighborhood, in case our plan for evening run at VF Striders was interrupted.

Running intervals 34:33 6.24 km (5:32 / km) +3510m 1:27 / km
ahr:144 max:168 shoes: R-NB White Shoe (531's)s

... which it was, by thunderstorms, so I ran early afternoon instead, and did a few surges in the forest on the hillside of Mt. Misery

Tuesday Jul 10, 2007 #

Running 59:36 [2] 9.16 km (6:30 / km) +240m 5:45 / km
shoes: R-NB White Shoe (531's)s

Very hard time getting motivated for 2nd hot, early morning (well, 7:45am) run in a row. Saw Randy by chance and ran with him for a bit till he was done, then ran up a hill.

Monday Jul 9, 2007 #

Orienteering 55:38 [2] *** 7.81 km (7:07 / km) +200m 6:19 / km
ahr:136 max:154 slept:8.0 shoes: R-NB White Shoe (531's)s

7:30am start (77 degrees), 8:30 finish (82 degrees...) Scouting for VF Mt. Joy again. More general scouting than last Friday (which was more control-site confirmation) - so managed to keep HR reasonable most of the time.

On a very positive note, while my R-knee was a little sore today, it was so unnoticable yesterday I forgot about it completely before, during & after yesterday's race.

Sunday Jul 8, 2007 #

Event: DVOA - French Creek West

Orienteering race 1:01:00 [4] 8.82 km (6:55 / km) +250m 6:03 / km
ahr:163 max:177 shoes: O-VJ-Grey-Spikes

Hot day at French Creek West. Was planning to run Green due to RF temp of ~93 even at 10am, but it didn't feel that bad, so I ran Red. Got a mild Migraine due to that, but killed it with 4 Excedrin & 4 Mt. Dews after ~ 2 hours - not too bad.

As for the run itself, I was first out through the ferns, so there was quite a bit of around-routing, and walking down or hopping up through the ferns (pretty think on maybe 1km of the course I ran on) so I knew would lose time there. I also lost a bunch more due to sloppiness.

#1: Ran hard on a trail going the right way, but missed a big trail going into the woods and got confused there.
#4: Ran around a bunch, afraid of the forest, apparently the forest there was okay.
#5: Way around on a trail, then missed by 7m on the way into the bag (according to my GPS) and did a 90m loop in 2 1/2 minutes circling back to the bag which was right about where I slowed down. Just didn't see it behind a tree in the ferns...
#6: Conservative around route w/20m more climb.
#7: Took overgrown trail, lost ~20 seconds.
2nd to last: Hit wall of green (unmapped) and went way around high, then had trouble on the way in. Around low (to more solid trail attack) could've been ~2 minutes better.

As expected, with as much time given away as I did on this course, and Clem running late (good fern trails) in home terrain he got me. Only about about 4-5 minutes so it could've been worse. Probably the heat slowed him a bit more than me (car thermometer said it was closer to 90 when he ran, vs. 85 when I did.)

Running warm up/down 4:00 [2] 0.4 mi (10:00 / mi) +10m 9:17 / mi
shoes: O-VJ-Grey-Spikes

Short warmup - didn't want to heat up too much or it would be counterproductive. No cooldown as I wanted to physically cool down as fast as possible.

C • Fern Trails v. Heat Index... 8

Red - Splits

Saturday Jul 7, 2007 #

Orienteering 50:00 8.0 km (6:15 / km) +180m 5:37 / km
max:160 shoes: O-VJ-Grey-Spikes

Scouting for VF Mt. Joy event, in shorts & no shirt. Keeps the courses nicer...

Friday Jul 6, 2007 #

Strength (Hip & Ankle) 5:00 [0]

Running intervals (Mt. Joy Hills) 28:59 4.6 km (6:18 / km) +640m 3:43 / km
max:184 shoes: R-NB White Shoe (531's)s

8 Mt. Joy hill intervals. R-knee unhappy, but never really badly. Apparently I slacked off a bit on the first few (target was 3:40, but perhaps that was too easy) because I think I PRed (14% faster) on the 7th interval.

Was inspired by (a) some guy on his bike at the start of my loop. He'd just parked his bike right next to my start spot, and walked off a bit, so I thought I'd better be professional about my running lest I look like I'm trying to mess with his bike, and (b) I was working really hard to focus on how my legs felt, not my lungs. My legs are rarely trashed from these workouts, and since they didn't really hurt, I decided to focus on them.
1:37+2:01 = 3:38
1:41+2:01 = 3:42
1:40+2:01 = 3:41
1:42+2:02 = 3:44
1:43+1:59 = 3:42
1:45+2:02 = 3:47
1:26 + 1:44 = 3:10
1:36+1:59=3:35

Running warm up/down 1:00:39 [2] 10.5 km (5:47 / km) +70m 5:35 / km
shoes: R-NB White Shoe (531's)s

VF-Joy Cannon Sign to Hilltop Lot - Splits

Thursday Jul 5, 2007 #

Running (Trails) 36:21 [2] 5.51 km (6:36 / km) +172m 5:42 / km
ahr:133 max:143 shoes: R-NB White Shoe (531's)s

Loops at McKaig again (after dropping kids). Saw them well into park - they probably hiked a mile or so at least. Found (and added to map) one new trail. R-knee sore, so hit it w/pineapple, etc.

Wednesday Jul 4, 2007 #

Running long 1:53:32 16.76 km (6:46 / km) +450m 5:58 / km
ahr:130 max:150 shoes: R-NB White Shoe (531's)s

Zigzags scouting for clean forest at VF. There's still some on Misery. Hope our permission allows Red to get there.

Ran 1st hour with Johnny WW, R-knee not perfect but not back until about 1:30, and then it was sore (R-IT slot, and generally achy) for the last 20 minutes. Hit it w/pineapple later and that seemed to help, but not perfectly.

Tuesday Jul 3, 2007 #

Running warm up/down 1:07:00 [2] 11.0 km (6:05 / km) +240m 5:30 / km
ahr:140 shoes: R-NB White Shoe (531's)s

My knee's been improving slowly, so I decided to see if track intervals were okay, or if maybe they were one cause of my knee issues. The R-IT got pretty sore during the run, and then the general achiness ensued later, so maybe it's a cause. Not sure I should give up on them though. I plan to skip road races still, and maybe do intervals in the fields? I do manage to push harder on the track...

Ran from home to/from the track at Conestoga HS. A reasonable ~5km warmup, with one bad section crossing under 202 at 252 on the shortest route (darn little consideration that pedestrians might ever go that way in the design of that intersection.) On the way back I crossed at Chesterbrook Blvd. Only about 300m longer and a sidewalk to cross 202...

Running intervals (Track) 14:36 4.0 km (3:39 / km)
max:184 shoes: R-NB White Shoe (531's)s

4x1km intervals w/Valley Forge Striders, of which I was only 1 of 3, and the only one even close to my pace... Rather poor turnout.
1:28+2:12 = 3:40
(1:13 for 200 rest)
1:31+ 1:28+:42 = 3:39
(1:17)
1:31+2:14 = 3:45
(1:16)
1:24+1:26+:42 = 3:32

Monday Jul 2, 2007 #

Running 48:16 7.3 km (6:37 / km) +240m 5:41 / km
shoes: R-NB White Shoe (531's)s

Some loops at McKaig w/Angelica, and her with a map I made for the morning, after dropping the kids off at their nature camp for the week, conveniently also at McKaig. Angelica was slacking off the pace a bit (way more than with Jackie) hence the pace including a non-trivial amt. of (1).

Sunday Jul 1, 2007 #

Running (Paved) 22:00 [2] 4.0 km (5:30 / km) +40m 5:14 / km
shoes: R-NB White Shoe (531's)s

10pm. Streak almost ended today. Had a Migraine from 8am to 9pm... 2 Exderin at 10am, then 1 ev. 3 hours didn't fix it. Painted the deck a bit in the morning. Painting, like sweeping, seems to be possible even with a non-trivial Migraine, but at 2pm I bailed to a dark quiet room for 4 1/2 hours. Family was out at a picnic for a kid's friend, so at least that had something to do while I was in my hole... Came out when they came home at 6:30pm, and painted some more.

Had some Mt. Dew near the end. Not sure if that was part of the cure, or if was just time at that point, but Mt. Dew did seem to help after the hot/long day at Stuckey Pond.

Was trying for 30 minute this even (half of prior plan and easier) but ran out of gas (hadn't eaten since 10am)... and halfway through the run (with a headlamp) I see some guy on a road pull over, light he needs directions, so I jog over, and it's Eric Weyman - looking for our new house just for fun as he drove home. We talked a bit and he continued home - Angelica was putting kids to bed, I was in the middle of a run and Eric didn't want to interrupt either. Clem & Dasha have also been by for an almost-as-short visit, stopping in on their way home from JFK after Jukola, but they were tired and Angelica wasn't in so it was a very short tour then they continued home.

I've got to get the local orienteers over here for a day at some point to see the place for real. Readers, please feel free to stop by and say hi! Call, email, or just drive by, e.g. park here as the start for a run in Valley Forge and see if we're in. 1544 Salomon, 19087, 484 318 7398

C • Migraine 4

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