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Training Log Archive: Wyatt

In the 7 days ending Nov 14, 2004:

activity	#	time	miles		km		+m
Running	6	3:23:06	19.44		31.28		93
Orienteering	2	3:08:14	11.68	(16:07)	18.8	(10:01)	565
Strength	2	9:00
Total	6	6:40:20	31.12		50.08		658

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Sunday Nov 14, 2004 #

Running (Dirt road, forest) 13:00 [3] 1.44 mi (9:02 / mi) +30m 8:29 / mi

Warmup and in-between races

Orienteering (Race) 1:17:30 [4] 9.7 km (7:59 / km)

Clean run, but not quite as fast as I should have been moving.

Orienteering (Race - Relay Anchor) 23:15 [4] 3.6 km (6:28 / km) +135m 5:26 / km

This was proper hard running race pace, as I knew I needed to catch up 1:42 & pass and beat Peggy D. by 5 minutes to take the Mid-Atlantic Champs for DVOA - which I did! One moderate fall did some hand and arm damage, but nothing major - just a normal risk for pushing hard! Great forest...

Blue - Splits

Relay leg 3 - Splits

Blue - Splits

Saturday Nov 13, 2004 #

Running (Grass/Paved) 1:00:00 [2] 6.67 mi (9:00 / mi)

2+, harder by the end to keep warm. Overnight flight on Thu. night didn't get me training well yesterday.

Strength (Situps & Hip squats) 5:00 [1]

Thursday Nov 11, 2004 #

Orienteering (Race) 1:27:29 [4] 5.5 km (15:54 / km) +430m 11:26 / km

BAOC Champs Blue Pre-run. A little dark at start (slightly pre-dawn) was _part_ of cause of 13 minutes of errors - see split/comments (on 11/14 date) for more info.

Insoles were major issues too. L-calf a little tweaked in PM.

Running (Warmup) 13:00 [3] 1.5 mi (8:40 / mi) +30m 8:10 / mi

~45-50 light rain, wind at times, but warmed up well anyway in just a long-sleeve O'top/pant/gaiters.

Strength (Hip squats) 4:00 [1]

My strength training has been pretty weak for a while...

Wednesday Nov 10, 2004 #

Running (Treadmill) 35:00 [2] 3.83 mi (9:08 / mi) +8m 9:05 / mi

Tuesday Nov 9, 2004 #

Running (Warm/Intra/Cool) 29:00 [2]

Running (Track 6x1/2 mile) 18:06 [4] 3.0 mi (6:02 / mi)

6x1/2 mile w/ 1/8 mile jogging (~90sec) rest btwn
1:32+1:31= 3:03
44+45+45+44= 2:58
45+46+46+45 = 3:02
45+47+47+44 = 3:03
44+47+47+45 = 3:03
44+46+45+42 = 2:57
alone (baoct didn't show up - 2days after long O'...)

Monday Nov 8, 2004 #

Running (Trails, Grass) 35:00 [2] 3.0 mi (11:40 / mi) +25m 11:22 / mi

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