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Training Log Archive: Wyatt

In the 7 days ending Nov 5, 2006:

activity

time

miles

Running

4:15:32

22.47

(11:22)

36.16

(7:04)

480

Orienteering

49:46

5.06

(9:50)

8.15

(6:06)

250

11 /

15c

73%

Other Aerobic

32:30

Strength

11:00

Total

5:48:48

27.53

44.31

730

11 /

15c

73%

averages - rhr:39 weight:74.4kg

1:17

0:00

» now

Sunday Nov 5, 2006 #

Running warm up/down (Grass) 6:04 [2] 0.94 km (6:27 / km) +20m 5:50 / km
ahr:123 max:146 shoes: R-Reebok Light Blue

Warmup, wimpy.

Orienteering race 49:46 [4] *** 8.15 km (6:06 / km) +250m 5:18 / km
ahr:166 max:180 spiked:11/15c shoes: O-Black/Green VJ Spikes

Hammered well around White Clay Creek. Good nav. with only a few 10-20 second errors, plus kept checking HR and pushing if it wasn't over 170. Chose lots of trail running options to make this strategy work - I don't think hammering through the blueberry flats in NJ will be as foolproof.

A year ago a run like this would've netted me a win, but 2nd to Clem, beating Speedy, Flavius & Randy is pretty nice.

Hamstring burned on Mon/Tue, nothing like 3 weeks ago.

Running warm up/down 5:07 [2] 0.62 km (8:15 / km)
ahr:119 max:132 shoes: O-Black/Green VJ Spikes

Cooldown, after 10 min or so.

Red - Splits

Saturday Nov 4, 2006 #

Running (Trails) 53:32 [2] 8.23 km (6:30 / km)
ahr:134 max:163 shoes: R-Reebok Light Blue

Saturday TNT. Ran mostly with Alison Campbell. Downhill we took it easy, but she pushed it on the way back esp. up the steep part. Talked a lot about how to fit more training into her schedule, but there didn't appear to be any really convenient way.

C • that was a fun run!! thanks fo... 1

Friday Nov 3, 2006 #

Running hills 50:17 [2] 6.47 km (7:46 / km) +300m 6:19 / km
ahr:133 max:147 rhr:39 shoes: R-Reebok Light Blue

VF Park over Mt. Misery & Joy

Thursday Nov 2, 2006 #

Other Aerobic (Elliptical) 12:30 [2]
ahr:115 shoes: R-Reebok Light Blue

75rpm, level 9, precor, ramp 10. Planned on 20 minutes, but my R-IT started getting sore. I recall this happened previously when trying to do a bunch of elliptical work, so I bailed quickly and probably won't do much more elliptical work. Darn, as I was hoping to get some Power :)

C • It isn't easy to get power. 1

Running (Grass) 7:30 [2] 0.75 mi (10:00 / mi) +10m 9:36 / mi
shoes: R-Reebok Light Blue

After Elliptical, leg felt better doing this.

Strength (Ankle work) 3:00 [1]
shoes: R-Reebok Light Blue

Running 10:00 [1] 0.7 mi (14:17 / mi)
shoes: R-Reebok Light Blue

Putzing around with the kids...

Wednesday Nov 1, 2006 #

Running tempo (Trails, forest) 19:02 [4] 3.56 km (5:21 / km) +150m 4:25 / km
ahr:169 max:176 weight:74.4kg shoes: O-Mixed purple & black

Layed down a much improved pace at McKaig, passing Ted & Nadim's PRs too. Next I just need to beat Speedy, and my own :)

I just noticed this was the same ahr as 3 weeks ago, yet a much better time. One of the few nice things about injury is the rapid fitness gain during recovery...

C • Nice, you are almost back ....... 1

Other Aerobic (Elliptical) 20:00 [2]
ahr:110 weight:74.4kg shoes: R-Reebok Light Blue

AM exercise.

Strength (Hip, Ankle, 1-leg pushups) 8:00 [1]

AM set

McKaig 3.3km - Splits

Tuesday Oct 31, 2006 #

Running 1:17:00 [2] 6.5 mi (11:51 / mi)
shoes: R-Reebok Light Blue

Feeling really sluggish. Trying to get my HR above 125 was a struggle...

Monday Oct 30, 2006 #

Running (Forest, grass) 27:00 [2] 2.2 mi (12:16 / mi)
shoes: R-Reebok Light Blue

Short AM loop at Mt. Joy

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