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Training Log Archive: Wyatt

In the 7 days ending Nov 10, 2014:

activity # timemileskm+m
  Running7 4:04:59 22.96(10:40) 36.95(6:38) 530
  Orienteering2 1:18:22 6.5(12:04) 10.45(7:30) 354
  Total9 5:23:21 29.45(10:59) 47.4(6:49) 884
  [1-5]9 5:09:26

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Monday Nov 10, 2014 #

10 AM

Running 37:39 intensity: (2:26 @0) + (14:05 @1) + (21:08 @2) 5.49 km (6:52 / km) +134m 6:07 / km
ahr:122 max:138 shoes: R-NB 481 Gray/Orange 4

Sunday Nov 9, 2014 #

Event: DVOA Brandywine Creek State Park - Mid Atlantic Championships
 
11 AM

Orienteering race 57:13 intensity: (8 @0) + (9 @1) + (24 @2) + (4:25 @3) + (51:48 @4) + (19 @5) 7.39 km (7:44 / km) +193m 6:51 / km
ahr:166 max:176 shoes: O-Icebug - Blk Spirit II OLX 3

Mid-Atlantic Champs Red (no Blue), chasing Vadim with a 2.5 min. head start. Saw him perhaps 45 sec ahead at #2 after he bobbled big, but could not reel him in. Never saw him directly ahead except. at #10 when he was punching it way above me (down on the trail), but probably saw him ~10 times on in/out of control areas, for no more than 5-10 seconds each. HR high aligns with the hard breathing I felt - not sure how much of that was cold-recovery (0-10% I'd guess), nor how much was just Vadim being suprisingly fast these days (esp. vs. me, where I seem to have slowed a few % in the past few months.)

Technically I was semi-clean. Perhaps :30 sec lost wide right on #2, and 1:00 lost in some dark green on the way to 9 - fully dead-stopped and had to back up and find tree branches to throw on the green at to get past it at one point. Maybe :20-30 lost on 12 where I unneccesarily went way around medium green (only the dark was terrible - the rest was normal-late-fall easier-than-mapped.)

Jon T. got me by a sliver, good to see him back in shape. And Ryzhkov was in decent form nearly 15% ahead...
C • Red 5-6 3
2 PM

Orienteering race 21:09 intensity: (3 @0) + (16 @1) + (52 @2) + (5:22 @3) + (14:36 @4) 3.06 km (6:54 / km) +161m 5:28 / km
ahr:162 max:174 shoes: O-Icebug - Blk Spirit II OLX 3

Cold not quite fully recovered, so was a bit out of gas for this, and for an unknown reason, my L-IT attachment point (just below the knee, in front/outside) was intermittently sharp-paining me (esp. on the 1st half) - as it had begun to do near the end of the race.

Somewhat strangely, and probably relatedly, because this problem is usually r-side-prevalent in me, but sometimes toggles to the left (due to hip-alignment/running form changes, IMO) - the R-side attachment point is more sore than the L-side this evening - and there is red-mark evidence of blunt force trauma on the R-side. Perhaps I banged that early in the course, compensated, and then overused the L-side. All the more reason to continue the Valerie-Brill-advised strength training that's designed to valuably reduce such asymmetries.

Pretty solid navigation, but was 1.5 min. behind Jon T., and a bit less behind Vadim (who had each other.)

On a positive note - this was still sufficient for the US Relay Championship team (6-pt) of myself, AJ & Angelica (slow w/a rib injury) to with the Mid-Atlantic championships - both in 6pt, and overall, thanks (unfortunately) to a circus of mis-punches...

Red - Splits

Saturday Nov 8, 2014 #

11 AM

Running 25:11 intensity: (15 @0) + (2:05 @1) + (22:51 @2) 4.33 km (5:49 / km) +29m 5:38 / km
ahr:131 max:142 shoes: R-NB 481 Gray/Orange 4

Friday Nov 7, 2014 #

12 PM

Running 25:08 intensity: (3:57 @0) + (4:51 @1) + (11:42 @2) + (2:32 @3) + (2:06 @4) 3.4 km (7:24 / km) +52m 6:52 / km
ahr:128 max:164 shoes: R-NB 481 Gray/Orange 4

Thursday Nov 6, 2014 #

12 PM

Running 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: R-NB 481 Gray/Orange 3

Ran in the rain with AJ with a totally misbehaving Garmin FR 620, so distance is a guess.

Finally figured out what was wrong with it: Windows apparently remapped a HD letter (J:) from a no-longer-with-us backup HD, to the Garmin - and a backup script was trying to backup my HD to the Garmin. Clearly not enough space there for that. ;) Totally not Garmin's fault - cool - I really like the 620 and I'm glad I don't need to get sad on that.

On a positive note, during the debug, I (re)discovered Garmin Connect - and realized it's been mirroring my activites for a while. And it has a cool thing called 'segments' where it look at every Garmin user that runs various segments of road/trail - and compares splits. There are now 3 places in VF park where I have a goal of taking somewhere between #1 & #3 on the leaderboard, on my next local hill/tempo run - perhaps Nov. 21st...

Wednesday Nov 5, 2014 #

10 AM

Running 55:19 intensity: (1:52 @0) + (28:46 @1) + (24:41 @2) 8.91 km (6:13 / km) +140m 5:45 / km
ahr:124 max:148 shoes: R-NB 481 Gray/Orange 4

3 PM

Running 20:01 intensity: (4:00 @0) + (13:46 @1) + (2:15 @2) 2.38 km (8:25 / km) +27m 7:58 / km
ahr:105 max:132 shoes: R-NB 481 Gray/Orange 4

Tuesday Nov 4, 2014 #

10 AM

Running 51:41 intensity: (1:14 @0) + (39:43 @1) + (10:44 @2) 7.45 km (6:56 / km) +98m 6:31 / km
ahr:118 max:148 shoes: R-NB 481 Gray/Orange 4

C • Micro-O 3

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