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Training Log Archive: Wyatt

In the 7 days ending Jun 3, 2007:

activity	#	time	miles		km		+m
Running	7	8:07:53	49.46	(9:52)	79.59	(6:08)	510
Orienteering	1	1:00:00	4.35	(13:48)	7.0	(8:34)	40
Total	7	9:07:53	53.81	(10:11)	86.59	(6:20)	550

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Sunday Jun 3, 2007 #

Event: QOC Beer Chase

Running race 5:34 [4] 1.0 mi (5:34 / mi)
ahr:173 max:183 shoes: R-NB Grey Shoes

PR. Somewhat behind Hill...

Was trying to decide between a 5-mile tempo run, or a 1-mile PR attempt, and partly due to humidity, and partly due to Hill & Sam's recent time-trials, I opted for the latter.

By myself on the track I was aiming for 20sec 100's = 5:22mile, but I fell off that a bit running 1:22, 1:24, 1:24, 1:21. Which added to 5:31.3, just ahead of Hill, but then there's the 9 more meters which I hadn't done the math for... So at ~5:34, I crossed the 1609 line, just behind Hill's time.

Next time I need to do this with other people.

C • Weirdly low PR 10

Running warm up/down 30:09 [2] 5.0 km (6:02 / km) +50m 5:45 / km
ahr:137 shoes: R-NB Grey Shoes

Running (Paved, Grass) 1:00:03 [2] 10.91 km (5:30 / km) +80m 5:19 / km
shoes: R-NB Grey Shoes

PM-run: KoP street painting in some rain that kept on coming.

Saturday Jun 2, 2007 #

Running (Grass + treadmill) 40:00 [2] 7.0 km (5:43 / km) +50m 5:31 / km
ahr:135 max:145 shoes: R-NB Grey Shoes

Did the last bit indoors on a treadmill. Should've run in the morning when it was cooler. May try for a mile PR tomorrow, given the recent Saeger times (at & below my current PR...)

Friday Jun 1, 2007 #

Running intervals (Trails) 14:36 [4] 3.23 km (4:31 / km) +30m 4:19 / km
ahr:164 max:173 shoes: R-NB Grey Shoes

1 min on, 1 min off, x15, on trails at VF Fatlands

Running warm up/down (Trails) 1:05:38 [2] 11.61 km (5:39 / km) +50m 5:32 / km
ahr:139 shoes: R-NB Grey Shoes

Thursday May 31, 2007 #

Running (Trails) 54:08 [2] 5.0 mi (10:50 / mi) +50m 10:30 / mi
shoes: R-NB Grey Shoes

Loop at VF Mt. Joy area.

Wednesday May 30, 2007 #

Running long (Trails) 2:14:00 [2] 12.0 mi (11:10 / mi)
shoes: R-NB Grey Shoes

Phoenixville to Port Providence, to RiverCrest, where the Golf course vending machine provided a double-prize of Diet Coke along with the Lemon Powerade I paid for. Then to Upper Schuykill Valley Park, then the SW side of the Schuykill on the River trail, which had been nicely widened (veg. cleared) by a tractor, plus weed-wackers and chainsaws since last week. Picked up a soft pretzel at 2:10 into the run, but the run ended soon after because I had to pick up Oriana, and I'd spent too long clearing debris from some flooded runoff crossings along the Canal.

Tuesday May 29, 2007 #

Running (Trails) 1:13:45 [2] 7.0 mi (10:32 / mi) +200m 9:41 / mi
shoes: R-NB Grey Shoes

Mt. Joy & Misery loops, mostly with Mike Bertram in the lead, who I ran into by accident about 7 minutes into the run. Some interesting discussion about the need to update some existing maps, like Brandywyne & Fatlands, to not only help the competitors have a better day, but the course setter volunteers have an easier time... I'm in the middle of a (slow) Willows update, then I may help w/Fatlands?? (6328, 5/30, 3pm)

Monday May 28, 2007 #

Orienteering tempo 1:00:00 [4] 7.0 km (8:34 / km) +40m 8:20 / km
shoes: O-VJ Integrator Cleats

Watergap, Farsta-relay Jukola training for DVOA team. Helped be a rabbit a bit. On the first leg, Clem really ran hard for the first 3 minutes and I could not keep up, despite trying to do so w/o reading the map. I've really got to work on my short-pace. Perhaps my short-pace-in-forest too. I think I might be wimpy about pushing too hard through ground/low-veg. where I'm not sure what I'm going to trip over... Maybe after my R-Achilles heals (to sore spot seems to be getting smaller with some massage...?)

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-VJ Integrator Cleats

Some jogging between and after intervals. Didn't allow enough time in advance.

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