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Training Log Archive: Wyatt

In the 7 days ending May 8, 2011:

activity # timemileskm+m
  Running9 6:22:02 37.9(10:05) 61.0(6:16) 1349
  Orienteering1 44:56 4.81(9:20) 7.74(5:48) 200
  Total9 7:06:58 42.71(10:00) 68.74(6:13) 1549
  [1-5]9 6:35:18

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MoTuWeThFrSaSu

Sunday May 8, 2011 #

Event: DVOA French Creek State Park Central
 
7 AM

Running 5:40 intensity: (2:55 @1) + (2:45 @2) 0.74 km (7:43 / km) +17m 6:55 / km
ahr:116 max:144 shoes: O-Inov8 Oroc 340

Running warm up/down 54:55 intensity: (25:22 @0) + (28:33 @1) + (1:00 @2) 5.39 km (10:12 / km) +115m 9:13 / km
ahr:94 max:135 shoes: O-Inov8 Oroc 340

Orienteering race 44:56 intensity: (1:37 @0) + (17 @1) + (56 @2) + (17:40 @3) + (24:26 @4) 7.74 km (5:48 / km) +200m 5:08 / km
ahr:160 max:177 shoes: O-Inov8 Oroc 340


red - Splits

Saturday May 7, 2011 #

6 AM

Running warm up/down 2:44 intensity: (28 @0) + (18 @1) + (1:30 @2) + (28 @3) 0.35 mi (7:47 / mi) +1m 7:43 / mi
ahr:127 max:155 shoes: R-NB 461 Black

Running race 18:54 intensity: (22 @0) + (8 @1) + (11 @2) + (14 @3) + (17:59 @4) 5.0 km (3:47 / km) +32m 3:40 / km
ahr:167 max:176 shoes: R-NB 461 Black

Running warm up/down 7:48 intensity: (5:45 @1) + (2:03 @2) 0.56 mi (14:01 / mi) +1m 13:56 / mi
ahr:112 max:145 shoes: R-NB 461 Black

Friday May 6, 2011 #

1 PM

Running 4:34 intensity: (3:01 @0) + (1:33 @1) 0.14 mi (32:23 / mi) +13m 25:10 / mi
ahr:72 max:128 shoes: R-NB 461 Black

Running 34:47 intensity: (4:06 @1) + (30:41 @2) 3.06 mi (11:22 / mi) +217m 9:19 / mi
ahr:136 max:146 shoes: R-NB 461 Black

Thursday May 5, 2011 #

Note

Some exercises I got about a week ago, I'd like to remember (and maybe actually do some)

For hamstring:
- eccentric bridge drops. Lay on back, then prop self up on elbows, and use both legs w/feet flat on floor, to make a table. Lower self down on one leg, push back up with two legs, switch legs, repeat....

For foot/ankle:
- move marbles with toes (pick up, put down elsewhere) under the desk at work
- stand on wobble pad with one foot. Lean down and pick up a cup, and move it, stand back up. E.g. move from 6'-o-clock to 7, to 8... to 5 to 6 then back to 5, 4, 3...
- barefoot short jogs after easy run days
-- I have actually done this one several times, up to a whopping 200m now... generally in socks on grass

For rib:
- wall angel. Sit cross-legged with back to wall, lay arms flat on the wall and, keeping them flat on the wall, wave them up and down slowly to make a 'snow angel' in the dust on the wall...
- hands up you're under arrest - then lean into a doorway, with arms up and out, hold for 30 sec.
6 AM

Running 47:46 intensity: (14:01 @1) + (32:23 @2) + (45 @3) + (37 @4) 8.28 km (5:46 / km) +195m 5:10 / km
ahr:131 max:173 shoes: R-NB 461 Black

Wednesday May 4, 2011 #

Running race 35 [5] 0.2 km (2:55 / km)
shoes: R-NB 461 Black

35.3 for 200m, PR for 2011
12 PM

Running 22:29 intensity: (19:55 @1) + (1:22 @2) + (1:12 @3) 2.47 mi (9:06 / mi) +5m 9:03 / mi
ahr:78 max:159 shoes: R-NB 461 Black

3 PM

Running intervals 33:51 intensity: (50 @0) + (5:06 @1) + (13:38 @2) + (4:29 @3) + (9:48 @4) 7.16 km (4:44 / km) +1m 4:43 / km
ahr:146 max:178 shoes: R-NB 461 Black

200's 45, 44
300 66
400 86, 87, 83, 83
300 62
200's 38, 38, 35.3, 41

Tuesday May 3, 2011 #

7 AM

Running long 1:47:18 [2] 11.04 mi (9:43 / mi) +449m 8:38 / mi
ahr:137 max:169 shoes: R-NB 461 Black

Monday May 2, 2011 #

8 AM

Running 40:41 [2] 3.66 mi (11:08 / mi) +303m 8:51 / mi
ahr:130 max:154 shoes: R-NB 461 Black

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