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Training Log Archive: Wyatt

In the 7 days ending Dec 18, 2011:

activity # timemileskm+m
  Running7 6:24:43 41.11(9:21) 66.17(5:49) 936
  Total7 6:24:43 41.11(9:21) 66.17(5:49) 936
  [1-5]7 6:18:23

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MoTuWeThFrSaSu

Sunday Dec 18, 2011 #

11 AM

Running 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: R-NB 461 Black

Saturday Dec 17, 2011 #

11 AM

Running warm up/down 9:05 intensity: (1:11 @0) + (55 @1) + (4:10 @2) + (43 @3) + (2:06 @4) 1.48 km (6:08 / km) +20m 5:45 / km
ahr:143 max:182 shoes: R-NB 461 Black

Running 40:13 intensity: (11 @0) + (11 @1) + (17:17 @2) + (22:34 @3) 8.12 km (4:57 / km) +141m 4:33 / km
ahr:149 max:158 shoes: R-NB 461 Black

Running warm up/down 11:28 intensity: (1:18 @0) + (8:45 @1) + (1:25 @2) 1.29 km (8:54 / km) +31m 7:56 / km
ahr:116 max:133 shoes: R-NB 461 Black

Friday Dec 16, 2011 #

3 PM

Running warm up/down 9:24 intensity: (1:55 @0) + (27 @1) + (3:10 @2) + (1:51 @3) + (2:01 @4) 1.52 km (6:11 / km) +23m 5:45 / km
ahr:138 max:182 shoes: O-Inov8 Mudclaw 330

Running tempo 33:46 intensity: (31 @0) + (3 @1) + (27 @2) + (19 @3) + (32:26 @4) 8.0 km (4:13 / km) +128m 3:54 / km
ahr:165 max:176 shoes: O-Inov8 Mudclaw 330

5 mile loop, tempo run on grass. Thought I was ~2 seconds slower than PR, but it looks like my field loop along the new trail near 2-2.25 miles was too long, so I cut 10 seconds off my time to record. GPS says I ran 8.18 km, well over, so isn't reliable enough in the details, but in the segment where they're building the new trail I checked.

Running warm up/down 9:05 intensity: (8:55 @2) + (10 @3) 1.39 km (6:32 / km) +32m 5:52 / km
ahr:136 max:156 shoes: O-Inov8 Mudclaw 330


Valley Forge 5 mile loop - Splits

Thursday Dec 15, 2011 #

9 AM

Running 1:17:57 intensity: (5 @0) + (4:20 @1) + (1:13:08 @2) + (24 @3) 13.17 km (5:55 / km) +205m 5:29 / km
ahr:133 max:158 shoes: R-NB 461 Black

VF Bonnie's loop w/Tom & Angelica

Wednesday Dec 14, 2011 #

9 AM

Running 36:49 intensity: (8:02 @1) + (28:47 @2) 6.29 km (5:51 / km) +67m 5:34 / km
ahr:127 max:140 shoes: R-NB 461 Black

Planned self-intervals near Angelica & Jenny, but run cut short due to pain on outside/below L-knee persisting. (Ed. note - this lasted ~12/12 to 12/14, and I suspect it was due to some minor jammed knee from slipping on leaves on the 12/11 race.)

Tuesday Dec 13, 2011 #

11 AM

Running 1:12:02 intensity: (1:09 @0) + (6:37 @1) + (1:04:16 @2) 11.43 km (6:18 / km) +155m 5:54 / km
ahr:130 max:148 shoes: R-NB 461 Black

Monday Dec 12, 2011 #

Running 54:54 [2] 8.47 km (6:29 / km) +84m 6:11 / km
shoes: R-NB 461 Black

Partially with Tom, Angelica & Natasha. Then walked back with Tom after his HR did another spike thing (same as once last year) - pegged to 255 on HR monitor, and, hand on neck, I counted 30 beats in 6 seconds => 300bpm... I meanwhile finished up with a little loop, rejoining Angelica & Natasha. Tom's checking his cough medicine, and lowering dosage of morning coffee.

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