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Training Log Archive: Wyatt

In the 7 days ending Jun 6, 2016:

activity # timemileskm+m
  Running7 4:14:04 26.8(9:29) 43.14(5:53) 913
  Orienteering1 44:44 4.98(8:59) 8.02(5:35) 146
  Total8 4:58:48 31.79(9:24) 51.16(5:50) 1059
  [1-5]8 4:48:40

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Monday Jun 6, 2016 #

8 AM

Running 22:08 intensity: (3:41 @0) + (13:40 @1) + (4:47 @2) 3.27 km (6:46 / km) +51m 6:16 / km
ahr:113 max:135 shoes: R-NB 481 Gray/Orange 6

Box checker after plane+hotel sleep travel.

Sunday Jun 5, 2016 #

Event: DVOA Rogaine Pocono Environmental Education Center
 

Note

To CA
5 AM

Running 8:02 [2] 1.63 km (4:55 / km) +113m 3:39 / km
shoes: O-Inov8 From Jenny

Warmup loop, pre-local-5k

Running race 20:18 intensity: (27 @0) + (28 @1) + (33 @2) + (37 @3) + (18:13 @4) 4.39 km (4:37 / km) +69m 4:17 / km
ahr:164 max:174 shoes: O-Inov8 From Jenny

Race for Open space 2016. 2nd apparently. 4th at the 2-mile mark, but had more rocky-rooty hill stamina (and perhaps correspondingly better pacing) than the 18 y.o. in 4th, and the 37 y.o. in 3rd. However, I was soundly trounced by the 40 y.o. in 1st.

Running 10:46 intensity: (2:45 @1) + (8:01 @2) 1.85 km (5:49 / km) +54m 5:05 / km
ahr:125 max:137 shoes: O-Inov8 From Jenny

Easy cooldown loop, then snacked on good cinnamon/sugar bread things, then went home, and AJ still wasn't up. And this was a 9am start race.

Saturday Jun 4, 2016 #

Event: DVOA Pocono Environmental Education Center
 
12 PM

Orienteering 44:44 intensity: (26:56 @1) + (17:48 @2) 8.02 km (5:35 / km) +146m 5:07 / km
ahr:104 max:139 shoes: O-Inov8 From Jenny

Field work to update the Evansburg map with new parking lot & pavilion, and try some vegetation remap estimation on a trail loop - with AJ - his first time mapping.

Followed by a jogging loop around the map along the creek & both bridges.

Friday Jun 3, 2016 #

Event: Senior Team USA Trials
 
11 AM

Running 58:34 intensity: (2:08 @0) + (20:45 @1) + (30:53 @2) + (4:48 @3) 8.48 km (6:54 / km) +303m 5:52 / km
ahr:126 max:155 shoes: R-NB 481 Gray/Orange 6

Misery, was planning to do uphill intervals on Misery & Joy, but after the first one sucked, (l3 only) I felt too out of gas to even run over much of Joy, but did some of the latter part of the hill, after running back along the closed Rt. 252 segment hit active construction.

Thursday Jun 2, 2016 #

8 AM

Running 1:11:26 intensity: (2:53 @0) + (23:51 @1) + (44:42 @2) 9.88 km (7:14 / km) +197m 6:34 / km
ahr:126 max:149 shoes: R-NB 481 Gray/Orange 6

Ingressy longish recovery

Wednesday Jun 1, 2016 #

4 PM

Running intervals 26:51 intensity: (21:06 @2) + (4:16 @3) + (1:29 @4) 5.93 km (4:32 / km) +96m 4:12 / km
ahr:129 max:164 shoes: R-NB 481 Gray/Orange 6

Mostly variable speed recovery run, at Fastracks Intervals evening.

Tuesday May 31, 2016 #

Running warm up/down 8:00 [2] 1.5 km (5:20 / km) +5m 5:15 / km
shoes: O-Inov8 From Jenny

Cooldown
4 PM

Running warm up/down 7:56 intensity: (53 @0) + (1:15 @1) + (5:48 @2) 1.15 km (6:54 / km) +6m 6:44 / km
ahr:127 max:145 shoes: O-Inov8 From Jenny

Warmup for 5k XC @ North Penn HS, ~7-8th, AJ 30 sec. behind in ~10th

Running 20:03 intensity: (6 @0) + (6 @1) + (10 @2) + (13 @3) + (15:29 @4) + (3:59 @5) 5.06 km (3:58 / km) +19m 3:54 / km
ahr:172 max:179 shoes: O-Inov8 From Jenny

5k XC race. 90% grass, very slight hills, 80 degrees, moderate humidity, evening (low sun), so tolerable for this distance. Just.

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