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Training Log Archive: Wyatt

In the 7 days ending Jun 6, 2010:

activity # timemileskm+m
  Running7 5:20:46 34.22(9:22) 55.07(5:49) 94
  Orienteering1 59:04 2.81(21:03) 4.52(13:05)
  Total7 6:19:50 37.02(10:16) 59.58(6:22) 94
  [1-5]7 5:53:16

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MoTuWeThFrSaSu

Sunday Jun 6, 2010 #

Event: US Team Official 5K time trial (the first of two trials in 2010)
 
7 AM

Orienteering 59:04 intensity: (26:18 @0) + (32:46 @1) 4.52 km (13:05 / km)
ahr:83 max:121 shoes: R-NB-Gray-460 # 3

R-hamstring quite upset.
Ran white with AJ (jogging, far behind), then walked with Oriana

Running 15:42 [1] 2.12 km (7:24 / km)
ahr:112 max:123 shoes: R-NB-Gray-460 # 3

After the long slow warmup with the kids, did this little jog to complete my 20 minutes of real running for the day. R-hamstring quite sore...

Saturday Jun 5, 2010 #

5 AM

Running 28:06 intensity: (4:13 @1) + (23:53 @2) 4.94 km (5:41 / km) +47m 5:26 / km
ahr:135 max:148 shoes: R-NB-Gray-460 # 3

Warned up the entire 5k course. Could feel R-hamstring, but it wasn't too bad, so decided to race anyway.

Running race 18:55 intensity: (12 @1) + (6 @2) + (8 @3) + (16:45 @4) + (1:44 @5) 4.98 km (3:48 / km) +47m 3:38 / km
ahr:173 max:179 shoes: R-NB-Gray-460 # 3

5k race - some hills. St. Basil in Kimberton
Same race I ran a few years ago
time good for 2nd place on a getting warm/humid day (was pretty sweaty after just the warmup...)
km splits: 3:31, 3:40, 3:53, 3:59, 3:49
Based on AP climb, this adjusts to an 18:05 (would be PR) at Vdot of 56, which is a VO2_Max pace of 1:24/lap = 21 second 100's, which is precisely what I aim for. So not fast enough to lower this bar yet...

Running warm up/down 8:21 intensity: (4:25 @1) + (3:56 @2) 0.88 km (9:28 / km)
ahr:116 max:142 shoes: R-NB-Gray-460 # 3

Friday Jun 4, 2010 #

6 AM

Running 53:41 intensity: (36:44 @1) + (16:57 @2) 10.0 km (5:22 / km)
ahr:125 max:146 shoes: R-NB-Gray-460 # 3

Betzwood out & back - R-hamstring getting better - still dicey on the 5k time trial for Saturday...

Thursday Jun 3, 2010 #

8 AM

Running 1:13:10 intensity: (4:12 @1) + (1:07:57 @2) + (1:01 @3) 11.63 km (6:17 / km)
ahr:137 max:153 shoes: R-NB-Gray-460 # 3

R-hamstring notably sore after the intervals - so did some tape

Wednesday Jun 2, 2010 #

3 PM

Running intervals 48:17 intensity: (8:03 @1) + (21:08 @2) + (2:51 @3) + (12:33 @4) + (3:42 @5) 8.59 km (5:37 / km)
ahr:145 max:183 shoes: R-NB-Gray-460 # 3

VO2max intervals, exceeding that speed on one or two due to Keith (who'd run 100 miles 3 days before) joining in ahead of us all...

600: (target 2:06-2:12) 2:11 , 2:10
800: (target 2:48-2:56) 2:55, 2:51, 2:46
600: 2:03, 1:53

Unfortunately, this seemed to cause a R-hamstring injury - that I solidified with a 5k race 3 days later... oops.

Tuesday Jun 1, 2010 #

6 AM

Running 52:05 intensity: (8 @0) + (6:01 @1) + (45:00 @2) + (56 @3) 8.51 km (6:07 / km)
ahr:137 max:151 shoes: R-NB-Gray-460 # 3

Monday May 31, 2010 #

5 AM

Running 22:29 intensity: (8 @0) + (21:48 @1) + (33 @2) 3.41 km (6:36 / km)
ahr:115 max:134 shoes: R-NB-Gray-460 # 3

Rolled out of bed at 7:30 AM and ran near Vadim's apartment. I'm so not happy running on just-woke-up legs.

Walked around NYC for much of the rest of the day - 2nd sightseeing day with the kids. They're as tough as mom & dad at this point in terms of walking around all day.

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