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Training Log Archive: Wyatt

In the 7 days ending Sep 9, 2012:

activity # timemileskm+m
  Running8 8:30:22 48.26(10:35) 77.67(6:34) 1233
  Orienteering1 41:02 4.4(9:19) 7.09(5:47) 164
  Total8 9:11:24 52.66(10:28) 84.75(6:30) 1397
  [1-5]8 8:30:28

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MoTuWeThFrSaSu

Sunday Sep 9, 2012 #

11 AM

Running warm up/down 39:22 [0] 4.14 km (9:31 / km) +86m 8:37 / km
shoes: O-Icebug Sisu 10.5

Running warm up/down 4:56 intensity: (38 @0) + (4:18 @1) 0.56 km (8:53 / km)
ahr:107 max:122 shoes: O-Icebug Sisu 10.5

Orienteering race 41:02 intensity: (13 @0) + (8 @1) + (2:23 @2) + (15:38 @3) + (22:40 @4) 7.09 km (5:47 / km) +164m 5:11 / km
ahr:159 max:174 shoes: O-Icebug Sisu 10.5

Running warm up/down 2:53 intensity: (31 @0) + (2:22 @1) 0.2 km (14:08 / km)
ahr:91 max:112 shoes: O-Icebug Sisu 10.5

Saturday Sep 8, 2012 #

12 PM

Running 24:40 intensity: (19:17 @1) + (5:23 @2) 3.77 km (6:32 / km) +44m 6:11 / km
ahr:112 max:136 shoes: R-NB 461 Black # 2

Easy w/AJ, White course training. Sloppy..

Friday Sep 7, 2012 #

10 AM

Running 1:00:07 intensity: (13:14 @1) + (32:29 @2) + (10:29 @3) + (3:55 @4) 9.76 km (6:09 / km) +172m 5:40 / km
ahr:136 max:166 shoes: R-NB 461 Black # 2

Grass intervals, checking/setting the evening's run
6 PM

Running 1:01:25 intensity: (29:03 @1) + (31:40 @2) + (42 @3) 3.93 km (15:38 / km) +94m 13:58 / km
ahr:116 max:152 shoes: R-NB 461 Black # 2

Birthday evening run. Slowly learned that some folks were coming in a partial surprise party set up by Angelica. Jim, Sandy & Karl were totally unexpected - others were leaked, slowly, in advance, to frame the setup of the run.

Thursday Sep 6, 2012 #

9 AM

Running 1:22:47 intensity: (20:55 @1) + (1:01:46 @2) + (6 @3) 13.6 km (6:05 / km) +163m 5:45 / km
ahr:130 max:150 shoes: R-NB 461 Black # 2

A short run with Angelica, was longer that it could've been.

Wednesday Sep 5, 2012 #

6 PM

Running 16:18 intensity: (2:18 @1) + (14:00 @2) 2.71 km (6:01 / km) +147m 4:44 / km
ahr:129 max:143 shoes: R-NB 461 Black # 2

Running intervals 47:35 intensity: (25 @1) + (16:39 @2) + (6:44 @3) + (23:14 @4) + (33 @5) 10.82 km (4:24 / km) +4m 4:23 / km
ahr:154 max:176 shoes: R-NB 461 Black # 2

Tuesday Sep 4, 2012 #

10 AM

Running long 2:04:07 intensity: (18:28 @1) + (1:45:39 @2) 18.82 km (6:36 / km) +423m 5:56 / km
ahr:131 max:140 shoes: R-NB 461 Black # 2

Monday Sep 3, 2012 #

Note

http://www.gmap-pedometer.com/?r=5645345 x 2 (30m climb each) is the 5k I ran (pretty close, and was quite slow - 19:58 in the pouring rain...)

AJ ran the other direction on the loops, which was more poorly marked, so ran 5 - 2x (.59-.14 - .14) = 5-2(.31) = 4.38km. In, conservatively, 22:40 (I know he was visibly ahead of the woman who finished in 22:47 on the way in. His finish time is missing (11:01 on the first half.) That's too bad, as it looks like we would have won the Team results, if they'd gotten his time... http://runccrs.com/results/?p=2693
8 AM

Running warm up/down 6:57 intensity: (12 @0) + (20 @1) + (6:25 @2) 1.37 km (5:05 / km) +14m 4:50 / km
ahr:133 max:141 shoes: R-NB 461 Black # 2

Running race 19:58 intensity: (12 @1) + (13 @2) + (37 @3) + (18:56 @4) 5.08 km (3:56 / km) +51m 3:45 / km
ahr:163 max:172 shoes: R-NB 461 Black # 2

Running warm up/down 19:17 intensity: (13:14 @1) + (6:03 @2) 2.9 km (6:38 / km) +35m 6:16 / km
ahr:121 max:138 shoes: R-NB 461 Black # 2

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