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Training Log Archive: Wyatt

In the 7 days ending Nov 11, 2012:

activity # timemileskm+m
  Running7 6:31:33 41.0(9:33) 65.98(5:56) 855
  Orienteering1 2:07:26 10.81(11:47) 17.4(7:19) 667
  Total8 8:38:59 51.81(10:01) 83.38(6:13) 1522
  [1-5]8 8:38:12

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MoTuWeThFrSaSu

Sunday Nov 11, 2012 #

Event: DVOA Quail Hill Scout Camp (CANCELED)
 
Event: SVO Susquehanna Stumble XIV
 
11 AM

Orienteering race 2:07:26 intensity: (13 @0) + (10 @1) + (40:58 @2) + (39:42 @3) + (46:23 @4) 17.4 km (7:19 / km) +667m 6:09 / km
ahr:155 max:172 shoes: O-Icebug - Black Spirit II OLX

Tried to keep up with super-fast-Eddie. Even with his bad ankle, I could barely catch him downhill, and he'd slowly pull away uphill... Last sight of him at ~42 minutes in, as we were going in and out of H. I then bobbled F so didn't see him even the good visibility of the FED hillside.

Amazed by how much uphill there was. And then the downhill was too steep to enjoy :( I was thinking I'd have reversed the loop, were I could setting, so the horrible hill would be done up front, and then there'd be a lot more enjoyable downhillish stuff after that?

Anyway, back to the race, didn't see Eddie again until the map exchanged, where he'd stopped at the end of the Short Stumble to avoid further ankle damage, and I continued on.

I ran out of gas a bunch - probably in part not fully recovered from the past two days of long runs, and in part due to Eddie-chasing. I think I'll aim for ~89-90 minutes in my half marathon next week, as it would really suck to aim for 84-86, and then fade hard after 30-60 minutes - see my HR plot here for a good example of fading...


http://www.furlong47.com/svo/results/2012/111112.h...

Long - Splits

Saturday Nov 10, 2012 #

10 AM

Running 1:42:19 intensity: (50:59 @1) + (45:58 @2) + (2:33 @3) + (1:42 @4) + (1:07 @5) 15.98 km (6:24 / km) +304m 5:51 / km
ahr:128 max:181 shoes: R-NB 481 Gray/Orange

Coverage run in the northwest, running on Diamond Rock north for the first time (apparently Angelica had been there) and a few other roads, w/Angelica & Natasha.

Run-within-100m of everywhere near by house coverage area update:

Next nearest areas to cover:
3.7km: W, horse pastures (2)
3.8km: W, steep hillside yards
3.8km: SW, yards btwn Swedesford & 202...
3.8km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
3.9km: NW, bushy undeveloped land btwn 23 & Valley Park
4.0km: E, KoP hillside neighborhoods
4.0km: NW, Phoenixville country club

Exceptions:
1.7km: US Post Office, SE PA - High-fenced govt. facility ~250m x 300m rectangle
4.0km: Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences

Friday Nov 9, 2012 #

11 AM

Running 1:29:37 intensity: (5:59 @1) + (1:21:41 @2) + (1:25 @3) + (32 @4) 15.06 km (5:57 / km) +143m 5:41 / km
ahr:133 max:171 shoes: R-NB 481 Gray/Orange

Thursday Nov 8, 2012 #

12 PM

Running 21:51 intensity: (6:00 @1) + (15:51 @2) 3.61 km (6:03 / km) +55m 5:37 / km
ahr:132 max:140 shoes: R-NB 481 Gray/Orange

By myself, lunchtime
3 PM

Running 22:26 intensity: (17:50 @1) + (4:36 @2) 3.3 km (6:48 / km) +45m 6:22 / km
ahr:122 max:153 shoes: R-NB 481 Gray/Orange

With AJ, after school - 2x1min forest hill surges

Wednesday Nov 7, 2012 #

Note

Out & back tempo run today, with Angelica & Tom doing 4 miles, and me doing 5 miles. Both of our goals were 32 minutes (theirs 8min/mile, mine 4min/km), so we had a good 'race' set up to keep us both motivated. And they won - beating their goal by just a bit more than I did.

Keeping up this pace for a 1/2 marathon race seems maybe plausible, but I think I'll relax it to ~4:05-4:10/km goal pace - lower being Vdot equivalent to a 3 hour marathon (another theoretical goal, if I don't break after 21.1km on pavement...)
9 AM

Running warm up/down 11:31 intensity: (34 @0) + (4:55 @1) + (6:02 @2) 1.69 km (6:49 / km) +17m 6:29 / km
ahr:121 max:137 shoes: R-NB 481 Gray/Orange

Running tempo 31:45 intensity: (15 @1) + (16 @2) + (42 @3) + (30:32 @4) 8.06 km (3:56 / km) +21m 3:53 / km
ahr:167 max:172 shoes: R-NB 481 Gray/Orange

Running warm up/down 10:36 [2] 1.76 km (6:02 / km) +11m 5:51 / km
ahr:137 max:141 shoes: R-NB 481 Gray/Orange

Tuesday Nov 6, 2012 #

10 AM

Running 54:51 intensity: (47:34 @1) + (7:17 @2) 9.32 km (5:53 / km) +72m 5:40 / km
ahr:123 max:142 shoes: R-NB 481 Gray/Orange

Monday Nov 5, 2012 #

11 AM

Running hills 46:37 intensity: (13:09 @1) + (33:28 @2) 7.2 km (6:28 / km) +187m 5:44 / km
ahr:130 max:141 shoes: R-NB 481 Gray/Orange

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