Training Log Archive: WyattIn the 7 days ending Dec 7, 2003:
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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.
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
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.