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Training Log Archive: Wyatt

In the 7 days ending Jan 10, 2010:

activity # timemileskm+m
  Running7 9:24:46 60.34(9:22) 97.11(5:49) 1674
  Strength3 30:00
  Total10 9:54:46 60.34 97.11 1674
  [1-5]10 9:54:23
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Jan 10, 2010 #

2 PM

Running 2:04:48 intensity: (4:30 @1) + (1:45:29 @2) + (9:24 @3) + (5:25 @4) 20.2 km (6:11 / km) +440m 5:34 / km
ahr:135 max:150 slept:7.5 shoes: R-NB-Gray-460 # 3

Horseshoe trail, from just S of Harmonyville Road, most of the way through French Creek SP. I have now run on all of the trail from VF park, up through nearly the end of French Creek at some time or another. Unfortunately, this now means that continuing this adventure (which has been dormant for a few years) now requires more than a 45 minute drive to the next starting point...

Up to 1 in of snow, a little ice, frozen mud, rocks & leaves.

A couple minutes slower on the way back.

R-knee a bit sore during/after the run, and the squats after didn't seem to help.

Said hi to Ed Scott in the southern part of the park as he was driving the opposite way on a dirt road.
7 PM

Strength 10:00 [1]

12/4 set. Unfortunately, the inside of my R-knee, which was mildly sore during the run, but not too bad after, seemed to get worse after this. I'll need to go gentle on this after long runs. And maybe stretch the R-IT too?

Saturday Jan 9, 2010 #

Running intervals 1:26:09 intensity: (1:04:00 @2) + (5:08 @3) + (17:01 @4) 14.3 km (6:01 / km) +479m 5:10 / km
max:170 slept:7.5 shoes: R-NB-Gray-460 # 3

Warmup by the new Swede's place in Chesterbrook - they were out on the porch because 27 degrees was such a nice day.
Was planning to do 6 Cannon hills, but only managed 3 normal hills (slow 4:00-4:01), and then one straight up (more forest, not via the normal split) in 4:03, then one longer slower climb, before calling it a day and heading back. No races this weekend so it's yet another week w/o the head-to-head push of my HR...

VF-Joy Cannon Sign to Hilltop Lot - Splits

Friday Jan 8, 2010 #

Running 22:12 [2] 4.16 km (5:20 / km) +85m 4:50 / km
ahr:141 max:152 shoes: R-NB-Gray-460 # 3

Treadmill late, as I got busy during the day with manager meetings I couldn't rearrange.

Many thanks to Vadim for making it an interesting treadmill workout by discussion some upcoming course design work, complete with laptop + Condes on treadmill, while I ran.

Thursday Jan 7, 2010 #

9 AM

Running 1:11:20 [2] 13.23 km (5:24 / km) +112m 5:10 / km
ahr:138 shoes: R-NB-Gray-460 # 3

Visitor center to Betzwood river trail and back, with Jackie, Nancy, Tom, and Angelica
C • Time? 5
11 AM

Strength 10:00 [1]

12/4 PT set

Wednesday Jan 6, 2010 #

11 AM

Running intervals 1:21:42 intensity: (3:19 @1) + (51:57 @2) + (9:06 @3) + (17:20 @4) 14.2 km (5:45 / km) +250m 5:17 / km
ahr:144 max:171 slept:10.0 shoes: R-NB-Gray-460 # 3

2x2km bursts in the midst of a VF park trail, and some-forest run. The bursts were rather pitifully slow typically 4.5-5 min/km mostly on frozen semi-flat trails. HR was only in the mid 160's or so for the bursts, so I wasn't pushing as hard as I could have I guess. I'm looking forward to track intervals starting early this year (Jan. 27), but the new Pilates addition to the track workout sounds hokey (new volunteer organizer this year after the old one moved to Colorado.)

Tuesday Jan 5, 2010 #

10 AM

Running long 2:00:10 intensity: (17 @0) + (12:14 @1) + (1:37:28 @2) + (10:11 @3) 21.09 km (5:42 / km) +250m 5:23 / km
ahr:136 max:153 shoes: R-NB-Gray-460 # 3

Parlty in VF park with Angelica, then a long loop by myself. They've cleared and paved a bit more (but just a bit) of the Chester Valley trail.

Decided to stretch (and DT L-ham) afterwards to see if it reduced soreness - per Dom Farmer's note that it helped him quite a bit. I didn't notice being sore much later in the day, but I was really tired and fell asleep quite early.

Monday Jan 4, 2010 #

9 AM

Running 58:25 intensity: (6 @0) + (12:05 @1) + (45:54 @2) + (20 @3) 9.92 km (5:53 / km) +58m 5:43 / km
ahr:133 max:147 shoes: R-NB-Gray-460 # 3

With Angelica @ Fatlands. She kept running up to 8 miles on her Marathon training plan.
9 PM

Strength 10:00 [1]

12/4 PT set. R-foot maybe tweaked a little in the AM run early on, but later survived frozen bumpy trails w/o any complaint

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