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Training Log Archive: Wyatt

In the 7 days ending Jun 26, 2011:

activity

time

miles

Running

7:32:23

48.94

(9:15)

78.77

(5:45)

1053

Strength

15:00

Total

7:47:23

48.94

78.77

1053

averages - sleep:7.5 weight:70.8kg

1:27

0:00

» now

Sunday Jun 26, 2011 #

Running 49:40 [4] 8.04 km (6:11 / km) +315m 5:10 / km
slept:5.5 shoes: R-NB 461 Black

Misery & Joy, out Wilson Rd, back 252, incl. over the very top of Joy.

R-IT really pinchy/sore during and after. Will need some dedicated efforts to quell this flare that has been building up for a week+. Tape, stretching, DT all in progress...

Saturday Jun 25, 2011 #

Event: Valley Forge Trail 5k

Event: WPOC Keystone Capers A-event

Running race 18:35 [4] 4.68 km (3:58 / km) +50m 3:46 / km
ahr:167 max:175 shoes: O-Icebug Sisu 10.5

'5k' trail race.2nd-4th, depending on how you'd adjust for two poorly marked turns. Nice day, and pretty course.

C • Nice! 1

Running warm up/down 45:00 [2] 7.3 km (6:10 / km)
shoes: O-Icebug Sisu 10.5

2km warm-up scouting course markings.
Long cooldown all the way home, much in terrain. Really like the new spikes.

Strength 15:00 [1]

1.5 hours of Badminton, in flip flops. L-knee (patellar tendon) swelled sore (as usual). Tied a shirt around it on car ride home + DT presses and it got fully better by next AM.

Friday Jun 24, 2011 #

Running long 1:27:05 [2] 14.55 km (5:59 / km)
shoes: R-NB 461 Black

Btwn family coordination, work, and breakfast this is all I could fit. With Angelic and kids on bikes for the first hour. Then ran home while they drove back. Dripping sweaty at mtg w/boss (by video conf...)

C • are there any more jobs at your company? 5

Thursday Jun 23, 2011 #

Running 1:06:00 [2] 9.5 km (6:57 / km)
shoes: R-NB 461 Black

Hot loop with several folks. Long run tomorrow, then 5k trail race on Sat. is planned.

3rd try at new shoes arrived today, in record time - less than 15 hours from 'click' to on the doorstep... Order placed at 9:46pm. Box arrived at front door at 12:40pm the next day. Shipped from Kentucky, free. (Checked, and saw I got email at 1:15am saying "your order has shipped.") Amazing. (Endless.com if you're wondering.)

Wednesday Jun 22, 2011 #

Note
slept:9.5 weight:70.8kg

Apparently I don't record weight often, but I vaguely recall being in the 140's, and find that I was 148 in Jun '08, and 150 in Dec. '10 (the only two other AP logged weights in the past 3 years :).

I wonder if this 6-8 lb's isn't helping. I think I haven't been flaking out (shortening) many of my long runs the past 6 months , which is the primary way I think I've healthily (?) gotten down to ~148 in the recent past. (I recall 135 from 16 years ago, and Zhyk is similarly light yet still healthy, which I consider a significant part of his success at being fast w/o a ton of training...)

Running intervals 11:13 [4] 3.2 km (3:30 / km)
max:179 shoes: R-NB 461 Black

8x400, 400 jogging rest
88, 84, 84, 85, 84, 84, 83, 81

Hot today, and a meaty lunch, but this is still not where I'd like to be. I'm falling a bit behind Bill and Joe in Group 1 (that I led in Spring), and the new girl is right on me...

C • 400m Pace 5

Running warm up/down 55:00 [2] 10.1 km (5:27 / km) +80m 5:14 / km
shoes: R-NB 461 Black

24 min warmup, intra and cool

C • Rancho San Antonio 2

Tuesday Jun 21, 2011 #

Running hills 1:04:48 [2] 10.14 km (6:23 / km) +418m 5:18 / km
shoes: O-Inov8 Mudclaw 330

Joy, Water, Misery, S-Joy

C • sounds like a roller coaster ;-) 2

Monday Jun 20, 2011 #

Running tempo 34:18 5.0 mi (6:52 / mi) +110m 6:25 / mi
shoes: O-Inov8 Mudclaw 330

Grass (not paved) re-run of the 5-mile-loop, starting at the 2.5 mile mark. About 30 seconds slower than my best time from 2 years ago, 30 better than by best time from 3 years ago.

Temp in low 80's didn't help, and my HR was a bit low out of the start - I think I wasn't really pushing hard enough for a proper tempo run until the last ~2 km.

Running warm up/down 20:44 [2] 3.21 km (6:28 / km) +80m 5:45 / km
ahr:130 shoes: O-Inov8 Mudclaw 330

Valley Forge 5 mile loop - Splits

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