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Training Log Archive: Wyatt

In the 7 days ending May 4, 2014:

activity # timemileskm+m
  Running9 6:40:27 37.92(10:34) 61.03(6:34) 1025
  Orienteering1 50:56 5.48(9:18) 8.82(5:46) 250
  Total9 7:31:23 43.4(10:24) 69.85(6:28) 1275
  [1-5]9 7:23:37

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MoTuWeThFrSaSu

Sunday May 4, 2014 #

Event: DVOA French Creek State Park Central
 
10 AM

Running warm up/down 1:45 intensity: (1:16 @1) + (29 @2) 0.41 km (4:16 / km) +2m 4:10 / km
ahr:86 max:130 shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 53 [1] 0.22 km (4:05 / km) +44m 2:02 / km
ahr:73 max:110 shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 50:56 intensity: (48 @0) + (35 @1) + (6:16 @2) + (21:05 @3) + (22:12 @4) 8.82 km (5:46 / km) +250m 5:03 / km
ahr:155 max:173 shoes: O-Icebug - Blk Spirit II OLX 2

Not feeling the best after poker night... Still managed to push okay around this 'orange' level course, with lots of road/trail running, but not enough to win.
12 PM

Running warm up/down 2:10 intensity: (1:48 @1) + (22 @2) 0.23 km (9:28 / km) +56m 4:15 / km
ahr:107 max:127 shoes: O-Icebug - Blk Spirit II OLX 2


Red - Splits

Saturday May 3, 2014 #

Event: DVOA French Creek State Park Central
 
Event: Spring Zing 5k
 
8 AM

Running 56 [1] 0.15 km (6:21 / km) +18m 3:56 / km
ahr:94 max:107 shoes: R-NB 481 Gray/Orange 3

Running warm up/down 9:12 intensity: (6:03 @1) + (3:09 @2) 0.95 km (9:40 / km) +7m 9:19 / km
ahr:111 max:148 shoes: R-NB 481 Gray/Orange 3

Running race 18:30 intensity: (27 @1) + (40 @2) + (11 @3) + (11:22 @4) + (5:50 @5) 5.0 km (3:42 / km) +41m 3:33 / km
ahr:170 max:180 shoes: R-NB 481 Gray/Orange 3

4.954km per GPS

Great 5k race effort. 50th after 10 seconds, as this 300 person race was half kids aged 8-12. Slowly pulled ahead of the crowd of kids, and by 1km, was 5th, and gaining on the guy in 4th. But I wasn't looking at him - rather I was looking at Elizabeth Sweeny, the thin runner I said hi to warming up, who said her goal was 18 something...

At the mile, and 2 mile split points, I was about 40m back from her, so after the 2 mile, I decided I'd better try to catch her, or I wouldn't have enough time in the chute. Reeled her in slowly on the flats and downhills - she was keeping even on the uphills - and it was an uphill finish. So surged by her on the last long flat, then pushed hard downhill, handing on for a solid finish. HR rightfully quite high...

Surprisingly close to a PR, given the slightly rolling hills.

http://pretzelcitysports.com/userfiles/file/14%20a...

Running warm up/down 13:34 intensity: (43 @1) + (12:51 @2) 2.1 km (6:28 / km) +18m 6:12 / km
ahr:132 max:141 shoes: R-NB 481 Gray/Orange 3

Friday May 2, 2014 #

9 AM

Running 7:00 [2] 1.0 km (7:00 / km) +45m 5:43 / km
shoes: R-NB 481 Gray/Orange 3

Running 46:37 intensity: (6:09 @1) + (40:28 @2) 8.29 km (5:37 / km) +112m 5:16 / km
shoes: R-NB 481 Gray/Orange 3

Thursday May 1, 2014 #

9 AM

Running 1:26:45 intensity: (24:08 @1) + (51:10 @2) + (7:15 @3) + (4:12 @4) 11.29 km (7:41 / km) +184m 7:06 / km
ahr:132 max:164 shoes: R-NB 481 Gray/Orange 3

Sliced open my shin on one of the hundreds of metal signs at Freedom's Foundation... Too focused on the 'map' (Ingress.)
4 PM

Running 13:05 intensity: (18 @1) + (12:47 @2) 1.96 km (6:41 / km)
ahr:138 max:149 shoes: R-NB 481 Gray/Orange 3

Wednesday Apr 30, 2014 #

5 PM

Running 9:33 intensity: (1:39 @1) + (7:54 @2) 1.72 km (5:33 / km) +9m 5:24 / km
ahr:117 max:138 shoes: R-NB 481 Gray/Orange 3

Warm-up, rainy day @ track, only 4 people @ fastracks... (vs. 30 typ.)

Running intervals 27:58 intensity: (6:58 @0) + (1:04 @1) + (10:43 @2) + (3:15 @3) + (5:58 @4) 5.1 km (5:29 / km)
ahr:137 max:183 shoes: R-NB 481 Gray/Orange 3

3x 400, 200, 200, w/200 jogging rest. Rainy, run to car to avoid 1km away lightning by the end... :)

84.8, 41.9, 42.5
85.3, 40.0, 42.2
78.8, 39.1, 39.1

Tuesday Apr 29, 2014 #

9 AM

Running 1:42:06 intensity: (1:07:08 @1) + (34:58 @2) 13.4 km (7:37 / km) +295m 6:52 / km
ahr:115 max:144 shoes: R-NB 481 Gray/Orange 3

Monday Apr 28, 2014 #

9 AM

Running 1:00:23 intensity: (43:40 @1) + (16:43 @2) 9.22 km (6:33 / km) +194m 5:56 / km
ahr:113 max:136 shoes: R-NB 481 Gray/Orange 3

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