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Training Log Archive: Wyatt

In the 7 days ending Nov 18, 2012:

activity # timemileskm+m
  Running7 7:23:15 47.67(9:18) 76.72(5:47) 1057
  Total7 7:23:15 47.67(9:18) 76.72(5:47) 1057
  [1-5]7 7:23:08

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MoTuWeThFrSaSu

Sunday Nov 18, 2012 #

Event: HVO/DVOA Silas Condict County Park
 
Event: Big Sur Half Marathon
 
9 AM

Running warm up/down 7:27 intensity: (6 @1) + (5:27 @2) + (9 @3) + (1:14 @4) + (31 @5) 0.77 km (9:42 / km) +3m 9:31 / km
ahr:140 max:180 shoes: R-NB 481 Gray/Orange

Running race 1:27:10 intensity: (21 @1) + (12 @2) + (2 @3) + (1:25:39 @4) + (56 @5) 21.1 km (4:08 / km) +136m 4:00 / km
ahr:169 max:179 shoes: R-NB 481 Gray/Orange

Big Sur Half Marathon - dream goal 84:24 (4min/km), baseline goal: under 90. Ended up just settling in at 6:40/mi pace, feeling like it wasn't crazy hard, and working hard to hold that pace. Over time, it felt like I was pushing harder - e.g. half way, and then 3/4 of the way I let myself push harder - and it was just enough to actually feel a lot harder, but in reality it simply maintained that pace. While was quite solid, as others around, were dropping left and right. Hard fight at the end with 4 guys pushed me to 6:27 on the last mile.

Happy to maintain for a decent race, w/the final surge bringing my per-mile pace down to 6:39.

75th of 9016 entrants and 6900 finishers. The oldest people ahead of me were two 57 years olds. Only one of whom was male....

R-Quad was the most sore thing during the race - and by Fri. after it was almost back to normal. Glad to get through w/o new major injury (at least as noticed within a week...)

Running warm up/down 19:28 intensity: (10:09 @1) + (9:19 @2) 2.01 km (9:41 / km) +22m 9:10 / km
ahr:98 max:139 shoes: R-NB 481 Gray/Orange

Saturday Nov 17, 2012 #

Running 23:09 [2] 3.4 km (6:49 / km)
shoes: R-NB 461 Black # 2

Early AM run before travel to CA day

Friday Nov 16, 2012 #

3 PM

Running 43:01 intensity: (14:15 @1) + (28:14 @2) + (27 @3) + (5 @4) 7.18 km (6:00 / km) +71m 5:43 / km
ahr:125 max:138 shoes: R-NB 481 Gray/Orange

Simple neighborhood loop. Thinking about work on the way back didn't even notice which way I went...

Thursday Nov 15, 2012 #

9 AM

Running long 1:23:38 intensity: (23:29 @1) + (1:00:04 @2) + (5 @3) 14.96 km (5:35 / km) +221m 5:12 / km
ahr:129 max:153 shoes: R-NB 481 Gray/Orange

5 mile loop, then jog home w/Natasha

Wednesday Nov 14, 2012 #

9 AM

Running 28:43 intensity: (7 @0) + (16:06 @1) + (11:44 @2) + (46 @3) 3.56 km (8:04 / km) +168m 6:32 / km
ahr:124 max:154 shoes: R-NB 481 Gray/Orange

Some random hills off trail, and a few surges, w/Tom. Strange run day.

Running intervals 1:34 intensity: (5 @1) + (21 @2) + (16 @3) + (52 @4) 0.33 km (4:47 / km) +27m 3:23 / km
ahr:156 max:170 shoes: R-NB 481 Gray/Orange

Running intervals 16:43 intensity: (8:30 @1) + (6:27 @2) + (44 @3) + (1:02 @4) 2.72 km (6:09 / km) +58m 5:33 / km
ahr:130 max:162 shoes: R-NB 481 Gray/Orange

Tuesday Nov 13, 2012 #

Note

Ran a bunch of horse farm roads and an undeveloped hillside to the west...

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

Next nearest areas to cover (remeasured using Google Earth):
3.6km: NW, bushy undeveloped land btwn 23 & Valley Park
3.6km: SW, yards btwn Swedesford & 202...
3.7km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
3.7km: NW, Phoenixville country club
3.8km: W, large yard by valley stream
3.8km: W, steep hillside forest/yards
3.9km: W, large field/yard btwn Yellow Springs and I-76
4.0km: E, KoP hillside neighborhoods
4.0km: SE, Mainline, west of Stratford
4.0km: S, SW Berwyn

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
9 AM

Running 1:33:21 intensity: (37:02 @1) + (56:19 @2) 14.23 km (6:33 / km) +246m 6:02 / km
ahr:128 max:144 shoes: R-NB 481 Gray/Orange

Monday Nov 12, 2012 #

2 PM

Running 39:01 intensity: (3:43 @1) + (35:15 @2) + (3 @3) 6.46 km (6:02 / km) +105m 5:35 / km
ahr:131 max:150 shoes: R-NB 481 Gray/Orange

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