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Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Running34 28:15:08 156.32(10:51) 251.58(6:44) 5636
  Strength3 43:00
  Orienteering1 39:55 3.7(10:47) 5.95(6:42) 184
  Total38 29:38:03 160.02 257.53 5820
  [1-5]38 29:33:04

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Friday Jan 31, 2014 #

7 AM

Running 1:24:23 intensity: (16:13 @1) + (25:33 @2) + (12:32 @3) + (30:05 @4) 13.06 km (6:28 / km) +287m 5:49 / km
ahr:139 max:173 shoes: O-Inov8 Oroc 340

Thursday Jan 30, 2014 #

8 AM

Running 38:07 intensity: (10:11 @1) + (23:26 @2) + (4:09 @3) + (21 @4) 5.54 km (6:53 / km) +95m 6:20 / km
ahr:129 max:159 shoes: O-Inov8 Oroc 340

Wednesday Jan 29, 2014 #

7 AM

Running intervals 1:05:15 intensity: (39:35 @2) + (15:35 @3) + (10:05 @4) 10.0 km (6:32 / km) +629m 4:58 / km
ahr:133 max:173 shoes: O-Inov8 Oroc 340

Tuesday Jan 28, 2014 #

Strength 15:00 [1]

1/25/14 set, complete
7 AM

Running 53:37 intensity: (9:42 @1) + (43:55 @2) 7.45 km (7:12 / km) +166m 6:29 / km
ahr:131 max:147 shoes: R-NB 481 Gray/Orange 3

Monday Jan 27, 2014 #

Running 1:35:00 intensity: (35:00 @1) + (1:00:00 @2) 14.1 km (6:44 / km) +200m 6:17 / km
shoes: R-NB 481 Gray/Orange 2

Long slow run in the snow, big loop around Wilson & S. VF Park.

Tried RunKeeper on my new phone, which says it supports ANT+, but RunKeeper seemed to be steering me to buy their BT HR monitor...?

Sunday Jan 26, 2014 #

Event: DVOA Warwick County Park
 
Event: Chilly Cheeks • 7.2mi Trail
 
8 AM

Orienteering race 26:51 intensity: (51 @0) + (1:27 @1) + (5:09 @2) + (6:19 @3) + (13:05 @4) 3.51 km (7:39 / km) +140m 6:23 / km
ahr:152 max:173 shoes: O-Inov8 Oroc 340

Orienteering race 13:04 intensity: (2 @0) + (12 @1) + (27 @2) + (18 @3) + (12:05 @4) 2.45 km (5:20 / km) +44m 4:54 / km
ahr:165 max:174 shoes: O-Inov8 Oroc 340

Saturday Jan 25, 2014 #

Note

Copied forward from 12/16/13, based on Jan. '14 visit.
Time recorded is only active exercise part - about 15 for the set.

- At least once a day: (Val says twice...)
-- Deep Tissue - R-quad & R-IT well, L/R hamstrings, quads, calves & feet
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focused on R-hip/quad
- Do the active stretch IT cross-leg squats, incl. focus on R-inside-achilles
- Static Stretch R-IT, R-foot-parallel-to-L
- 20e side hip adductions - arch high then upper leg high
- 50+ situps
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 50each-side ankle rotation set with the other
- Ankle band around both ankles, stand on one foot (start w/L as model - feel hip) - and wiggle it out and back, 10e fwd, side & back
- 20+ push ups (core)
- 50 hard R-front-outside-hip vertical raises (stand on L-leg, keep shoulders level)
- 30 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating ~15 times (try to tire by that point)
-- Deep Tissue - R-IT & Quad well

For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor/upper-quad
- Both of above still nag on and off for a few years now
- (L) & (R) Hamstring (occasional flares after intervals - situps seem to help remedy, presumably by helping w/hip posture)
9 AM

Running 1:28:46 intensity: (13:59 @1) + (1:02:46 @2) + (10:27 @3) + (1:34 @4) 14.18 km (6:16 / km) +300m 5:40 / km
ahr:133 max:163 shoes: O-Inov8 Oroc 340

Friday Jan 24, 2014 #

8 AM

Running 48:21 intensity: (1:00 @1) + (30:17 @2) + (9:58 @3) + (7:06 @4) 7.7 km (6:17 / km) +146m 5:44 / km
ahr:140 max:170 shoes: O-Inov8 Oroc 340

Thursday Jan 23, 2014 #

12 PM

Running 1:16:57 intensity: (4:12 @1) + (1:08:02 @2) + (4:43 @3) 10.9 km (7:04 / km) +330m 6:08 / km
ahr:137 max:155 shoes: O-Inov8 Oroc 340

Wednesday Jan 22, 2014 #

8 AM

Running intervals 30:19 intensity: (19:31 @2) + (4:53 @3) + (5:55 @4) 4.73 km (6:25 / km) +113m 5:44 / km
ahr:124 max:172 shoes: O-Inov8 Oroc 340

Tuesday Jan 21, 2014 #

8 AM

Running 28:00 intensity: (3:52 @0) + (17:33 @1) + (6:35 @2) 2.93 km (9:33 / km) +47m 8:51 / km
ahr:114 max:142 shoes: R-NB 481 Gray/Orange 3

Running 53:09 intensity: (14 @0) + (4:09 @1) + (48:46 @2) 7.26 km (7:19 / km) +150m 6:38 / km
ahr:132 max:145 shoes: R-NB 481 Gray/Orange 3

Monday Jan 20, 2014 #

4 PM

Running 32:24 intensity: (6:58 @1) + (24:12 @2) + (1:14 @3) 5.11 km (6:20 / km) +80m 5:53 / km
ahr:130 max:151 shoes: R-NB 481 Gray/Orange 3

Sunday Jan 19, 2014 #

Strength 15:00 [1]

Full combined Jan. '14 Brill+Wyatt set
10 AM

Running 33:12 intensity: (28:35 @1) + (4:37 @2) 4.0 km (8:18 / km) +133m 7:07 / km
ahr:90 max:140 shoes: R-NB 481 Gray/Orange 3

Total distance 6.4km incl. some walking - with kids doing Ingress (Oriana on Angelica's phone) and making our way home from Washington's HQ.
12 PM

Running 1:02:05 intensity: (13:00 @1) + (49:05 @2) 9.3 km (6:41 / km) +118m 6:17 / km
ahr:128 max:142 shoes: R-NB 481 Gray/Orange 3

Saturday Jan 18, 2014 #

8 AM

Running 38:36 intensity: (23:46 @1) + (14:50 @2) 3.4 km (11:22 / km) +184m 8:56 / km
ahr:102 max:143 shoes: R-NB 481 Gray/Orange 3

11 AM

Running 1:07:30 intensity: (11:21 @1) + (41:51 @2) + (13:16 @3) + (1:02 @4) 8.89 km (7:36 / km) +296m 6:31 / km
ahr:137 max:161 shoes: R-NB 481 Gray/Orange 3

Friday Jan 17, 2014 #

7 PM

Running 1:00:00 intensity: (20:00 @1) + (40:00 @2) 9.51 km (6:19 / km) +136m 5:53 / km
shoes: R-NB 481 Gray/Orange 3

Thursday Jan 16, 2014 #

Strength 13:00 [1]

ValBrill+ batch - less ankle-band work, plus new hip lifts (not yet re-written into list of a month ago)
7 AM

Running 36:14 intensity: (13:29 @1) + (20:16 @2) + (1:41 @3) + (48 @4) 5.17 km (7:00 / km) +21m 6:52 / km
ahr:126 max:169 shoes: R-NB 481 Gray/Orange 3

Wednesday Jan 15, 2014 #

7 AM

Running 27:42 intensity: (5:52 @1) + (21:50 @2) 4.09 km (6:46 / km) +21m 6:36 / km
ahr:126 max:145 shoes: R-NB 481 Gray/Orange 3

6 PM

Running 1:06:27 intensity: (28:00 @1) + (20:51 @2) + (2:45 @3) + (14:51 @4) 11.8 km (5:38 / km) +64m 5:29 / km
ahr:147 max:182 shoes: R-NB 481 Gray/Orange 3

1st intervals since my cold - almost a month off
1600, 800, 400 (x2) then 800 - w/about 50% time rest
6:17, 3:02, 88
6:07, 2:59, 86, 2:59

Tuesday Jan 14, 2014 #

7 AM

Running 1:05:14 intensity: (3:06 @1) + (42:29 @2) + (19:39 @3) 10.3 km (6:20 / km) +389m 5:20 / km
ahr:143 max:158 shoes: R-NB 481 Gray/Orange 3

Monday Jan 13, 2014 #

6 PM

Running 40:27 intensity: (14:44 @1) + (25:27 @2) + (16 @3) 5.8 km (6:58 / km) +80m 6:31 / km
ahr:123 max:152 shoes: R-NB 481 Gray/Orange 3

Sunday Jan 12, 2014 #

10 AM

Running 39:23 intensity: (3:24 @1) + (32:23 @2) + (3:36 @3) 6.74 km (5:51 / km) +130m 5:20 / km
ahr:135 max:153 shoes: R-NB 481 Gray/Orange 3

Saturday Jan 11, 2014 #

8 AM

Running 31:51 intensity: (10:34 @1) + (19:22 @2) + (1:55 @3) 4.16 km (7:39 / km) +73m 7:02 / km
ahr:126 max:158 shoes: R-NB 481 Gray/Orange 3

Running 59:32 intensity: (7:49 @1) + (25:39 @2) + (12:50 @3) + (13:14 @4) 8.35 km (7:08 / km) +245m 6:13 / km
ahr:144 max:169 shoes: R-NB 481 Gray/Orange 3

Friday Jan 10, 2014 #

1 PM

Running 1:13:17 intensity: (15:11 @1) + (53:49 @2) + (3:31 @3) + (46 @4) 9.62 km (7:37 / km) +269m 6:41 / km
ahr:132 max:160 shoes: R-NB 481 Gray/Orange 3

Thursday Jan 9, 2014 #

7 AM

Running 31:24 intensity: (6:46 @1) + (17:25 @2) + (7:13 @3) 4.67 km (6:43 / km) +490m 4:25 / km
ahr:126 max:158 shoes: R-NB 481 Gray/Orange 3

1 PM

Running 52:38 intensity: (22:31 @1) + (30:07 @2) 7.01 km (7:30 / km) +93m 7:02 / km
ahr:122 max:146 shoes: R-NB 481 Gray/Orange 3

Wednesday Jan 8, 2014 #

7 AM

Running 33:46 intensity: (8:13 @1) + (23:36 @2) + (1:57 @3) 4.91 km (6:53 / km) +107m 6:12 / km
ahr:126 max:156 shoes: R-NB 481 Gray/Orange 2

Running to various points inspired by http://www.ingress.com
Join the Enlightened... :)

It was too cold. Or I was underdressed.

Tuesday Jan 7, 2014 #

8 AM

Running 22:27 [2] 5.63 km (3:59 / km) +35m 3:52 / km
shoes: R-NB 481 Gray/Orange 3

Monday Jan 6, 2014 #

Running 40:00 [1] 5.5 km (7:16 / km) +55m 6:56 / km
shoes: R-NB 481 Gray/Orange 2

No meds at all today - aside from Amoxicillin. Nasal passages, and head behind the eyes/sinuses still a little odd.

First day w/o any pain/congestion meds in a while. Good sign?

Ran outside, to a few http://ingress.com/intel points, for entertainment. Chilly, with some side-blowing sleet on and off, but was dressed well.

Sunday Jan 5, 2014 #

Event: Girls on the Run Chester County 5k
 

Running 24:08 [1] 4.02 km (6:00 / km) +39m 5:43 / km
shoes: R-NB 481 Gray/Orange 3

Treadmill, indoors

Saturday Jan 4, 2014 #

Running 21:22 [1] 3.56 km (6:00 / km) +35m 5:43 / km

Treadmill indoors, afternoon

Friday Jan 3, 2014 #

Running 4:48 [1] 0.72 km (6:40 / km) +7m 6:21 / km
shoes: R-NB 481 Gray/Orange 2

Outside a bit, with Angelica (who's also sick). Too cold, went back home to treadmill.

Running 24:47 [1] 4.13 km (6:00 / km)
shoes: R-NB 481 Gray/Orange 3

Back on the treadmill

Thursday Jan 2, 2014 #

Running 21:43 [1] 3.62 km (6:00 / km) +36m 5:43 / km
shoes: R-NB 481 Gray/Orange 3

Treadmill, indoors, evening. - watching House of Cards.

Still have a cold, trying, slowly, to recover... decongestant & excedrin in use...

Added amoxicillin this AM after doc. visit (they said cold-symptoms for >10 days => try antibiotics for 10 days, in case it was viral induced bacteria host, or some fancy language like that.)

Wednesday Jan 1, 2014 #

Running 22:17 [1] 3.72 km (5:59 / km) +37m 5:42 / km
shoes: R-NB 481 Gray/Orange 3

Treadmill, indoors, evening. Still have a cold, trying, slowly, to recover... decongestant & excedrin in use...

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