Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 13 days ending Jul 9, 2011:

activity

time

miles

Running

13:24:14

82.02

(9:48)

132.0

(6:06)

2685

Strength

1:30:40

Total

14:54:54

82.02

132.0

2685

[1-5]

14:52:25

averages - sleep:7.8 weight:69.2kg

2:05

0:00

» now

Saturday Jul 9, 2011 #

9 AM

Running 29:25 4.94 km (5:58 / km) +59m 5:37 / km
ahr:127 max:135 shoes: R-NB 461 Black

Friday Jul 8, 2011 #

Note

Some DT on the R-IT in the evening. No strength yet as of 10 pm... I guess I should keep it up but after Wed. my IT was fine until I did the strength routine...

1 PM

Running intervals 1:05:38 12.4 km (5:18 / km) +220m 4:52 / km
ahr:142 max:173 shoes: R-NB 461 Black

Thursday Jul 7, 2011 #

Running 55:00 [2] 8.3 km (6:38 / km) +150m 6:05 / km
shoes: R-NB 461 Black

Worked in Bridgewater, NJ office today, so went for a run at lunch at Sourlands Mountain - outer 5 mile loop. Had the old map of the park - new one is much better. Forest was reasonably cool, given the ~90+humid+sun made RF in the fields >100... Reasonably cool means that via sweating buckets, and running level 2, I never quite got overheated.

Wednesday Jul 6, 2011 #

Strength 10:00 [1]

1 set of the 7/20/10 strength. None yesterday.

R-IT was pinchy on yesterdays run, but otherwise not bad yesterday/today. Until I did the strength, and now it's sore again. Can't win this easily...

Running intervals 19:17 5.4 km (3:34 / km)
max:178 shoes: R-NB 461 Black

6x600, 300 rest
3x300, 100 rest
3x300, variable rest (beyond Coach J's workout)

Coach Jason's target paces of 10k race & 3k race: 2:19 & 63.
Daniel's paces given best road race in past year: I: 2:13, 67, R: 2:02, 60

2:14, 2:13, 2:14, 2:12, 2:08, 2:06
62, 63, 61, 57, 64, 65

Running warm up/down 32:00 [2] 5.0 km (6:24 / km)
shoes: R-NB 461 Black

Tuesday Jul 5, 2011 #

Note
weight:67.1kg

Wt. after run, before lunch

8 AM

Running 1:42:18 13.45 km (7:36 / km) +553m 6:19 / km
ahr:130 max:144 shoes: R-NB 461 Black

Monday Jul 4, 2011 #

Event: Pitman 4 miler

Event: Wildwood Boards & Bech 5k

Running race 19:24 [4] 4.84 km (4:00 / km) +10m 3:58 / km
shoes: R-NB 461 Black

Wildwood 5k. 4k on packed sand. They started the race a few minutes early as I was jogging to the start, so I jumped in a bit late. Winner ran a blazing 16:35 on the sand.

Running warm up/down 39:15 [2] 6.5 km (6:02 / km) +20m 5:57 / km
shoes: R-NB 461 Black

Strength 10:00 [1]

1 set, after the 5k

Sunday Jul 3, 2011 #

Strength 13:00 [1]

Finished yesterday's 2nd set of 7/20/2010 strength work in the early AM before I ran, and then trickled my way through today's first set btwn various beach vacation activities, finishing the 1st set at 5pm

Running 1:01:00 9.82 km (6:13 / km) +20m 6:09 / km
slept:7.5 shoes: R-NB 461 Black

Loop around new Jersey flats, after spending the night at a friend's house, in one room with kids, & dog. Bad nights sleep, bad run - partly because I didn't feel like getting up early enough after being awakened a dozen times all night log by the dog, or Angelica fussing about the dog. Dog is supposedly coming to Canal Cities, but that's not seeming feasible at this point.

Saturday Jul 2, 2011 #

Event: Linvilla 4.5 & 3 miles

Note

It is such a pain to find a running race around here. Of the first 4 sites listed here, none of them list even half of the races that you'd get by combining the 4 sites. Lots of good runs around, but the information consolidation in that area is shockingly poor, compared to so many aspects of well indexed information consolidation around us these days.

C • Finding races 1

Running race 37:50 [4] 8.16 km (4:38 / km) +150m 4:15 / km
ahr:165 max:172 shoes: O-Inov8 Mudclaw 330

Linvilla trail race - 1st of 200 by almost 2 minutes. Grass, then kinda narrow trails, then really hilly trails. I wonder where the 40 people that were either ahead of me, or close to me at the Wissahickon Trail Classic were running today?

Strength 17:00 [1]

1 3/4 sets of 7/20/10 strength, spread out over the day

Friday Jul 1, 2011 #

Strength 10:00 [1]

AM set of 7/20/10 strength. PM set was planned, but then Angelica needed help putting Ori to bed - who was laying awake in bed from ~10pm until after midnight. She got up the next day at 7am, an aside from a little bit of possible crankiness increase, she wasn't that bad.

Running hills 1:23:06 [2] 12.18 km (6:49 / km) +435m 5:47 / km
shoes: R-NB 461 Black

Recovery run, incl. scouting for raspberries - kids and I went back for a feast after dinner.

Thursday Jun 30, 2011 #

Running 46:00 6.56 km (7:01 / km) +168m 6:13 / km
shoes: R-NB 461 Black

Willows, Skunk Hollow, Sawmill Park w/Angelica (who dropped back wiped out by yesterday's intervals) and Tom. 1st day since Sunday's badminton-fest (partial cause?) that R-IT didn't hurt that bad during the run or after. Was biting again by evening.

8 AM

Strength 10:00 [1]

The entire 7/20/10 set. Even after a night with tape, and lotsa DT rolling (now up to 3x per day), the R-IT is still pretty sore

6 PM

Strength 10:00 [1]

The whole 7/20/10 set again

Wednesday Jun 29, 2011 #

10 AM

Strength 4:00 [1]

80x clock squats, R-side, 40x L-side

4 PM

Strength 4:00 [1]

Stretching and roller and clock squats 40R, 40L, 40R

6 PM

Running intervals 15:40 4.2 km (3:44 / km)
shoes: R-NB 461 Black

6x600 w/ 200 jog rest @ '10k pace', + 3x300 w/100 jog rest @ 3k pace
Goal paces should've been 2:27, & 63, according to coach Jason, which, given the shorter rests, felt a little harder. Plus R-IT being sore, and keeping my shirt on (more heat) made it harder...

2:20, 2:17, 2:16, 2:15, 2:13, 2:09
66, 64, 60

Running warm up/down 23:50 [2] 3.8 km (6:16 / km)
shoes: R-NB 461 Black

7 PM

Strength 1:20 [1]

40R clock squats. And some roller and new tape later in the evening

Tuesday Jun 28, 2011 #

Event: WMOC 2011

Running long 2:03:56 [2] 18.16 km (6:49 / km) +700m 5:43 / km
shoes: O-Icebug Sisu 10.5

Lots of up-down in terrain (Mt. Misery), some trails, some grass. R-IT really sore - stopping to stretch frequently on the 2nd half stretched this run out to ~2.5 hours of elapsed time :(

10 PM

Strength 1:20 [1]

40x clock squats, R-side only

R-IT is really sore still, and among the various remedy recipes that've worked in the past, I just noticed that clock-squats were missing from the past week or so of increasing effort to quell this. So it's time to start that.

Monday Jun 27, 2011 #

Note
slept:8.0 weight:71.2kg

Running 50:35 8.3 km (6:06 / km) +200m 5:26 / km
weight:69.3kg shoes: R-NB 461 Black

W/Angelica & Tom, Valley Creek & Joy.

Weight post-run, post-shower is notably less than run earlier this AM, I surprised at water loss + clothes is so much - I did drink >1 lb of water after finishing... Just reweighed w/short & t-shirt = 154.0 lbs, so 1.2 lbs is clothes, which puts water loss, before drinking, at 4 lbs, on an easy-ish, not long run. I wonder how much water I lose in a longer race?

C • It is amazing 2

« Earlier | Later »