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Training Log Archive: Wyatt

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  Running33 31:51:47 191.07(10:00) 307.49(6:13) 4044
  Orienteering1 1:27:12 8.79(9:55) 14.14(6:10) 158
  Strength2 16:00
  Total36 33:34:59 199.85 321.63 4202
  [1-5]36 33:30:59
averages - weight:68.9kg

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Tuesday Jul 31, 2012 #

11 AM

Running 30:50 intensity: (24 @0) + (24:49 @1) + (5:37 @2) 4.45 km (6:56 / km) +71m 6:25 / km
ahr:122 max:136 shoes: R-NB 461 Black # 2

Monday Jul 30, 2012 #

11 AM

Running 52:40 intensity: (20 @0) + (9:38 @1) + (42:42 @2) 5.03 mi (10:28 / mi) +256m 9:03 / mi
ahr:130 max:142 shoes: R-NB 461 Black # 2

Sunday Jul 29, 2012 #

Event: 7th Annual Raptor Race 5 & 10 mile trail run
 
8 AM

Running warm up/down 3:25 intensity: (8 @0) + (1:26 @1) + (1:25 @2) + (26 @3) 0.4 km (8:35 / km) +4m 8:10 / km
ahr:104 max:154 shoes: O-Icebug Sisu 10.5

Running race 32:36 intensity: (4 @0) + (12 @1) + (5 @2) + (34 @3) + (31:11 @4) + (30 @5) 7.32 km (4:27 / km) +150m 4:02 / km
ahr:168 max:177 shoes: O-Icebug Sisu 10.5

5mi/10mi combined start
12th after 1 minute
10th after 10 minutes
7th after 20 minutes
almost but didn't quite catch 6th
and then finished 4th, as 3 ahead had continued on for a 2nd loop. Apparently including a top female runner I didn't know about...
1st M30-39, after discounting 1st/2nd men, and 1st 40-49 in 3rd place..

Running warm up/down 4:01 [1] 0.54 km (7:30 / km)
ahr:128 max:129 shoes: O-Icebug Sisu 10.5

Saturday Jul 28, 2012 #

8 PM

Running 24:00 intensity: (14:46 @1) + (9:14 @2) 3.7 km (6:29 / km) +54m 6:03 / km
ahr:114 max:141 shoes: R-NB 461 Black # 2

Friday Jul 27, 2012 #

7 PM

Running 18:32 intensity: (1:34 @0) + (12:53 @1) + (4:05 @2) 2.96 km (6:16 / km) +2m 6:14 / km
ahr:115 max:138 shoes: R-NB 461 Black # 2

With AJ

Running 14:30 intensity: (5 @0) + (13:49 @1) + (36 @2) 1.82 km (7:59 / km) +3m 7:55 / km
ahr:111 max:131 shoes: R-NB 461 Black # 2

With Oriana

Running 1:39 intensity: (6 @0) + (26 @1) + (36 @2) + (31 @3) 0.38 km (4:24 / km) +4m 4:11 / km
ahr:134 max:157 shoes: R-NB 461 Black # 2

Chasing AJ

Thursday Jul 26, 2012 #

7 AM

Running long 2:23:35 intensity: (38:14 @1) + (1:45:21 @2) 23.0 km (6:15 / km) +59m 6:10 / km
ahr:131 max:147 shoes: R-NB 461 Black # 2

Nice Cape May loop. Early start w/only Mt. Dew at start meant slowish, esp. after some walking, but the planned stop at 7-Eleven for breakfast (Clif bar, and more Mt. Dew...) was a good pick me up, combined with the exploring a large area, that led to a nice run, despite the early hour.

Wednesday Jul 25, 2012 #

8 AM

Running 54:56 intensity: (50:21 @1) + (4:35 @2) 8.95 km (6:08 / km) +7m 6:07 / km
ahr:122 max:134 shoes: R-NB 461 Black # 2

Tuesday Jul 24, 2012 #

11 AM

Running 21:39 intensity: (10 @0) + (1:13 @1) + (10:14 @2) + (5:09 @3) + (3:31 @4) + (1:22 @5) 3.7 km (5:51 / km) +10m 5:46 / km
ahr:110 max:150 shoes: R-NB 461 Black # 2

Monday Jul 23, 2012 #

8 AM

Running 39:02 intensity: (28:49 @1) + (10:13 @2) 6.03 km (6:28 / km) +10m 6:25 / km
ahr:116 max:135 shoes: R-NB 461 Black # 2

Sunday Jul 22, 2012 #

Event: DVOA Springton Manor
 
7 AM

Running warm up/down 9:46 [1] 1.31 km (7:27 / km) +4m 7:21 / km
ahr:108 max:136 shoes: R-NB 461 Black # 2

Running race 18:27 intensity: (4 @0) + (12 @1) + (8 @2) + (15 @3) + (9:03 @4) + (8:45 @5) 5.0 km (3:41 / km)
ahr:172 max:179 shoes: R-NB 461 Black # 2

Avalon 5k
watch got 18:26, officially 18:27. Either is (barely) a new PR, so I'll take 18:27, so it's easier to beat again.

And, once again beat Kimberly Cary (fka Hickey) which makes it like 5 times I've beaten her, tho her PR's are a notch faster. Knowing that definitely helped today, as I was shocked by the starting pace, but decided to hang on to Kimberly's back as long as I could. And then, as we passed the mile at 5:49, and I realized I wasn't dead, I pulled out to the lead of our little pack of ~8-10, and held that place to the end. Thanks to a ~4.5km challenge by Ryan Lawrence, I pushed hard enough to come around the corner in time to see the finish clock showed a possible PR, and that drove me all the way in.

Running warm up/down 17:25 intensity: (13:16 @1) + (4:09 @2) 2.56 km (6:48 / km) +2m 6:46 / km
ahr:117 max:133 shoes: R-NB 461 Black # 2

Saturday Jul 21, 2012 #

Event: CHASIN’ FOR CHALFIN 10K TRAIL RUN
 
10 AM

Running 58:50 intensity: (27 @0) + (50:34 @1) + (7:09 @2) + (40 @3) 7.38 km (7:59 / km) +144m 7:16 / km
ahr:110 max:158 shoes: R-NB 461 Black # 2

unpleasantly hot

Running 9:45 intensity: (10 @0) + (9:06 @1) + (29 @2) 1.66 km (5:53 / km) +5m 5:48 / km
ahr:118 max:133 shoes: R-NB 461 Black # 2

Friday Jul 20, 2012 #

11 AM

Running intervals 30:22 intensity: (13:04 @1) + (13:16 @2) + (52 @3) + (3:10 @4) 5.32 km (5:43 / km) +40m 5:30 / km
ahr:129 max:167 shoes: R-NB 461 Black # 2

One hard km surge in just under 4 mins on trail

Thursday Jul 19, 2012 #

9 AM

Running 58:55 intensity: (19 @0) + (10:52 @1) + (47:44 @2) 10.16 km (5:48 / km) +5m 5:47 / km
ahr:130 max:140 shoes: R-NB 461 Black # 2

Wednesday Jul 18, 2012 #

Note
weight:67.6kg

Post-AM run weight, after shower and ~16-24 oz. of fluids seems low - real-feel temp rose ~90-100 during this long run, shade was at a premium. Sweat a lot, likely need more fluids...
8 PM

Running intervals 14:17 intensity: (5:58 @1) + (7:37 @2) + (42 @3) 2.44 km (5:52 / km) +11m 5:44 / km
ahr:119 max:156 shoes: R-NB 461 Black # 2

Running warm up/down 7:01 intensity: (9 @0) + (6:52 @1) 0.77 km (9:06 / km) +6m 8:46 / km
ahr:108 max:116 shoes: R-NB 461 Black # 2

10 PM

Running long 1:47:35 intensity: (9:00 @1) + (1:37:22 @2) + (1:13 @3) 16.79 km (6:24 / km) +328m 5:50 / km
ahr:136 max:153 shoes: R-NB 461 Black # 2

Tuesday Jul 17, 2012 #

Running 38:36 intensity: (19:18 @1) + (19:18 @2) 6.0 km (6:26 / km)
shoes: R-NB 461 Black # 2

Looping around the family as we went on an evening walk. Real-feel was dropping from 91-88 during the run... tolerable, but hot

Monday Jul 16, 2012 #

1 PM

Running hills 30:17 intensity: (10:09 @1) + (20:08 @2) 4.74 km (6:23 / km) +137m 5:35 / km
ahr:128 max:143 weight:69.9kg shoes: R-NB 461 Black # 2

Running 30:17 intensity: (10:09 @1) + (20:08 @2) 4.74 km (6:23 / km) +137m 5:35 / km
ahr:128 max:143 shoes: R-NB 461 Black # 2

Sunday Jul 15, 2012 #

10 AM

Running 1:07:53 intensity: (24:27 @1) + (43:26 @2) 10.78 km (6:18 / km) +113m 5:59 / km
ahr:128 max:149 weight:69.4kg shoes: R-NB 461 Black # 2

Saturday Jul 14, 2012 #

Event: 20 in 24
 
Event: WOC 2012 - Lausanne SWITZERLAND
 
3 PM

Running 1:34:41 intensity: (50:53 @1) + (43:48 @2) 15.19 km (6:14 / km) +286m 5:42 / km
ahr:124 max:146 shoes: R-NB 461 Black # 2

Run home from Phoenixville, in the evening after watching WOC Sprint in the morning. O to be in Switzerland, and at least spectator racing...

Friday Jul 13, 2012 #

9 AM

Running 56:08 intensity: (10:41 @1) + (45:27 @2) 8.74 km (6:25 / km) +60m 6:12 / km
ahr:130 max:141 shoes: R-NB 461 Black # 2

Run home from mall after dropping car

Thursday Jul 12, 2012 #

Event: Downtown West Chester Triple Threat Relay
 
3 PM

Running 1:41:44 intensity: (14:32 @1) + (1:27:12 @2) 16.57 km (6:08 / km) +244m 5:43 / km
ahr:133 max:146 shoes: R-NB 461 Black # 2

Coverage run, to the south, checking out some new-to-me parts of Berwyn. First time I've ever run by Handel's - good to get my bearings as to where that is with-respect-to our house.

Updated list of next nearest spots:
3.7km, W, Horse farm between Yellow Springs and Turnpike
3.8km, NW, Forest, maybe thick? Between Valley Park & Rt. 23
3.8km, SW, Yards and Forest, between Swedesford & 202

Wednesday Jul 11, 2012 #

5 AM

Running 1:01:22 intensity: (46:23 @1) + (14:59 @2) 9.34 km (6:34 / km) +155m 6:04 / km
ahr:124 max:137 shoes: R-NB 461 Black # 2

Early run, on way back from airport, at Ridley Creek. Too early apparently, as not only was I sluggish (after just a Dr. Pepper for breakfast), I had a very weird phenomena happening with my vision, in both eyes, for much of the first 30 minutes of the run.

Basically, it wasn't that light yet, and I was running in the forest, watching very carefully to not trip on roots/logs in the semi-darkness, on the semi-overgrown trail on the eastern bank - but with the sky still kinda light when looking up. Eventually, when looking down it was becoming more and more difficult to see, as if I had just recently looked into a bright light to the point where it distorted my vision - a phenomena confirmed by closing my eyes and seeing rather bright phosphenes, level 1 CEVs, or some kind of afterimage effects, in both eyes. In particular, the brightness was uneven, as if some parts had been exposed to heavy light, and others to very little, so the temporary relative vision loss in parts of my field of vision made the task of moving quickly on the trail even harder...(And I was just aiming for L2 effort.)
6 PM

Running intervals 51:09 intensity: (6:11 @1) + (4:38 @2) + (14:58 @3) + (21:57 @4) + (3:25 @5) 10.4 km (4:55 / km) +6m 4:54 / km
ahr:151 max:177 shoes: R-NB 461 Black # 2

8x400 w/ 200 rest
4x400 w/ 400 rest
2x200 w/ 200 rest

Pushed hard in 'group 0' with Yuri @ FastTracks. He maintained a fastish (8min/mile) intra-interval pace, by keeping his 5th-8th intervals slower than mine, whereas I slowed my intra-interval pace way down after about halfway through, on this fairly hot day.

93, 90, 85, 84, 84, 84, 86, 84
86, 83, 86, 85
39, 38

Tuesday Jul 10, 2012 #

Strength 8:00 [1]

July 20th IT/hamstring/foot strength
11 AM

Running 1:00:27 intensity: (24:15 @1) + (36:12 @2) 9.12 km (6:38 / km) +277m 5:45 / km
ahr:128 max:146 shoes: R-NB 461 Black # 2

Hill loop

Monday Jul 9, 2012 #

Strength 8:00 [1]

July 20th IT/hamstring/foot strength
10 AM

Running 1:27:23 intensity: (29:47 @1) + (57:36 @2) 12.76 km (6:51 / km) +285m 6:10 / km
ahr:127 max:142 shoes: R-NB 461 Black # 2

Coverage run in AM with Tom, around more of Crabby Creek park - not to big of a park, but several creek trails tucked into the Main-Line to Great Valley hillside.

Successfully pushed the coverage in this area to 4.2km radius in this area.

Updated list of next nearest spots:
3.7km, S, Downtown Berwyn, Eastern part, and a bit just north of Rt 30 as well btwn Brywyn & Devon
3.7km, W, Horse farm between Yellow Springs and Turnpike
3.8km, NW, Forest, maybe thick/private, Between Valley Park & Rt. 23
3.8km, SW, Yards and Forest, between Swedesford & 202
6 PM

Running 43:26 intensity: (42:42 @1) + (44 @2) 6.48 km (6:42 / km) +76m 6:20 / km
ahr:115 max:146 shoes: R-NB 461 Black # 2

With AJ & Remi. AJ moving well by the end, Remi quite tired after 3km.

Sunday Jul 8, 2012 #

11 AM

Running 33:51 intensity: (13:12 @1) + (20:22 @2) + (17 @3) 4.9 km (6:55 / km) +130m 6:06 / km
ahr:128 max:150 shoes: R-NB 461 Black # 2

Exporing Crabby Creek park, trying to get a bit of coverage (drove to near the park). Park, and non-park creek-bottom extensions are rather extensive, but the public entrances are limited, and the maintenance is quite limited.

My R-IT band has been really sore the past 3 days - since the 5k race, I think. Really annoying to the point of mood affecting, and even the magic tape isn't fixing it. I guess I've gotta break out the exercises & stretches again...

Saturday Jul 7, 2012 #

5 AM

Running 1:31:34 intensity: (1:06:56 @1) + (24:38 @2) 14.01 km (6:32 / km) +244m 6:01 / km
ahr:126 max:134 shoes: R-NB 461 Black # 2

Friday Jul 6, 2012 #

10 AM

Running 27:38 intensity: (17:17 @1) + (9:19 @2) + (1:02 @3) 4.54 km (6:05 / km) +43m 5:49 / km
ahr:127 max:155 shoes: R-NB 461 Black # 2

Thursday Jul 5, 2012 #

9 AM

Running 1:05:30 intensity: (15:56 @1) + (49:10 @2) + (24 @3) 10.75 km (6:06 / km) +99m 5:50 / km
ahr:133 max:155 shoes: R-NB 461 Black # 2

Wednesday Jul 4, 2012 #

Running race 18:50 intensity: (15:04 @4) + (3:46 @5) 5.0 km (3:46 / km) +35m 3:38 / km
shoes: R-NB 461 Black # 2

Firecracker 5k. Barely avoided being chicked, running behind 1st place woman for 1st mile, then just after passing her, falling behind 2 other women (who'd been talking behind me forever - fortunately out of breath for that when passing me) for mile 1.5-2.5. Passed them surging through a guy hosing water onto the street @ 2.5 miles, finishing 3 seconds ahead...

Happy with the 6:01/mi pace, given the mild hill + weather (80-85, bright sun, 70-deg dewpoint...) Thanks to water on head, some sprinkhers, a breeze on the way out (but none on the way back :( ) I somehow survived w/o serious overheat.

Running warm up/down 28:00 [2] 3.7 km (7:34 / km) +33m 7:15 / km
shoes: R-NB 461 Black # 2

A bit of warm-up on/off, trying to stay cool though (shade, cold water stops), then cool-down back past AJ, then Gma, to Oriana, and jog back in with her, pushing her last 1.4km to 7:27/km pace. Proud that Oriana overcame a bee-sting in the foot, and was worldly enough to keep going in a semi-urban 5k, all by herself at the back (there was a 1 minute gap, over a hill where I got worried the event was over, between the nearly last runners, and Oriana, who's jog+walk had her just ahead of a few more walkers that were the very end of the 5k... Running down (the closed-for-race side) of Route 3 in Broomall, in the heat, with lots of spectators (awaiting a parade just after the 5k) cheering her on, when I found her at mile 2.
C • Good for Oriana! 1

Tuesday Jul 3, 2012 #

10 AM

Orienteering 1:27:12 intensity: (3:44 @1) + (1:23:28 @2) 14.14 km (6:10 / km) +158m 5:50 / km
ahr:134 max:148 shoes: R-NB 461 Black # 2

Another coverage run. Lots of map reading to ensure I zig-zagged around the right buildings in King of Prussia.

Covered a lot of the 4-5km ring in the industrial park, but missed the nearest bit 3.8-4.1km, as I was running out of time and had to bee-line home. Maybe Thursday (next CostCo adventure - road hazard on 1st day with new tires - will check the warranty robustness...)

2 more months to finish 4km-circle, in 4 years...

Monday Jul 2, 2012 #

10 AM

Running hills 1:17:10 intensity: (14:04 @1) + (35:07 @2) + (7:27 @3) + (20:32 @4) 13.05 km (5:55 / km) +337m 5:14 / km
ahr:141 max:171 shoes: R-NB 461 Black # 2

2x Mt. Misery loops
Up-Start = covered-bridge parking lot cobble-stone creek crossing,
Up-End = Horseshoe trail
Up = 1.07km, 102m

Back-Start = Horseshoe-trail/Valley-creek-trail junction
Back-End = Covered-bridge, N-side-wall, W-end
Back = 1.55km, 10m

Up #1 6;53
Back #1 6:32 (feeling overheated after)
Up # 2 6:58 (cold spring water on heat on way down)
Back #2 6:35

Sunday Jul 1, 2012 #

Event: WMOC 2012
 
8 AM

Running 1:12:03 intensity: (24:48 @1) + (47:07 @2) + (8 @3) 11.96 km (6:01 / km) +172m 5:37 / km
ahr:128 max:156 shoes: R-NB 461 Black # 2

Coverage run near Devon Prep.

Radial coverage now extends to 3.7km, 43sq-km inside the circle. Next nearest spots:
3.7km, S, Downtown Berwyn, Eastern part
3.7km, W, Horse farm between Yellow Springs and Turnpike
3.8km, NW, Forest, maybe thick/private, Between Valley Park & Rt. 23
3.8km, NE, Industrial Park, King of Prussia
3.8km, SW, Forest, Undeveloped Southern portion of Crabby Creek Park
3.8km, SW, Yards and Forest, between Swedesford & 202

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