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Training Log Archive: Wyatt

In the 7 days ending May 11, 2015:

activity # timemileskm+m
  Running9 5:05:13 29.14(10:28) 46.9(6:30) 742
  Orienteering1 53:20 5.63(9:28) 9.06(5:53) 21714c
  Strength3 42:00
  Total12 6:40:33 34.77 55.96 95914c
  [1-5]12 6:33:35

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TuWeThFrSaSuMo

Monday May 11, 2015 #

4 PM

Running 44:16 intensity: (4:28 @0) + (19:47 @1) + (20:01 @2) 6.14 km (7:13 / km) +109m 6:37 / km
ahr:115 max:132 shoes: R-NB 481 Gray/Orange 5

With Angelica & Natasha

Sunday May 10, 2015 #

Event: DVOA Norristown Farm Park
 

Strength 14:00 [1]

1/25/14 set
11 AM

Running warm up/down 3:31 intensity: (1:50 @1) + (1:41 @2) 0.57 km (6:12 / km) +72m 3:48 / km
ahr:113 max:137 shoes: O-Icebug - Blk Spirit II OLX 3

Orienteering race 29:13 intensity: (33 @1) + (18 @2) + (4:12 @3) + (23:18 @4) + (52 @5) ** 5.73 km (5:06 / km) +98m 4:42 / km
ahr:163 max:177 14c shoes: O-Icebug - Blk Spirit II OLX 3

Solid race, on Orange & Norristown Farm Park. Orange was the hardest they had, so I was aiming to be clean & push to win every split even w/AJ & others on the course - was successful in that - and very hot at the finish...

Orienteering 24:07 [1] 3.33 km (7:14 / km) +119m 6:08 / km
shoes: R-NB 481 Gray/Orange 5

Reverse loop, looking for people, post run

Orange - Splits

Saturday May 9, 2015 #

6 PM

Running 21:33 intensity: (30 @0) + (6:37 @1) + (14:26 @2) 3.33 km (6:29 / km) +121m 5:29 / km
ahr:125 max:136 shoes: R-NB 481 Gray/Orange 5

Quick WFP loop

Friday May 8, 2015 #

Strength 14:00 [1]

1/25/14 set
12 PM

Running 33:33 intensity: (1:09 @0) + (5:41 @1) + (12:14 @2) + (3:29 @3) + (8:06 @4) + (2:54 @5) 6.79 km (4:56 / km) +31m 4:50 / km
ahr:142 max:180 shoes: R-NB 481 Gray/Orange 5

Longish intervals on the Chester Valley Trail - was pretty hot and had to host a party later, so ended up running a bit slower than intended. Using CVT marks at 1/4 miles w/longish rests

1/4: 97, 95
1/2: 3:05, 3:02
1: 5:59 (3:04 + 2:55)

Thursday May 7, 2015 #

10 AM

Running 55:16 intensity: (43 @0) + (16:39 @1) + (37:54 @2) 7.33 km (7:32 / km) +76m 7:10 / km
ahr:128 max:144 shoes: R-NB 481 Gray/Orange 5

AM loops in Wilson Farm Park
1 PM

Running 2:53 intensity: (5 @0) + (23 @1) + (2:25 @2) 0.5 km (5:45 / km)
ahr:137 max:146

Ran over to watch AJ run track. Was too late, meet started and hour early.
4 PM

Running 30:03 intensity: (16:46 @1) + (11:45 @2) + (51 @3) + (41 @4) 4.23 km (7:06 / km) +121m 6:13 / km
ahr:120 max:161 shoes: R-NB 481 Gray/Orange 5

Helping at 5th of 6 park OAKs

Wednesday May 6, 2015 #

Strength 14:00 [1]

1/25/14 set
6 PM

Running warm up/down 3:23 intensity: (1:08 @1) + (1:31 @2) + (44 @3) 0.47 km (7:11 / km) +12m 6:22 / km
ahr:111 max:154 shoes: R-NB 481 Gray/Orange 5

Running intervals 31:11 intensity: (3 @0) + (5:04 @1) + (12:31 @2) + (2:53 @3) + (9:48 @4) + (52 @5) 5.16 km (6:02 / km) +13m 5:58 / km
ahr:146 max:178 shoes: R-NB 481 Gray/Orange 5

Intervals w/Fast Tracks
38.7, 39.5, 37.6, 38.0, 36.8
36.6, 37.7, 36.9, 36.1, 36.1
(then alone - frequent runners were encouraged to do more than 10)
36.6, 37.4, ...41.2, 39.9
thought I did 15, maybe missing a split, or forgot to do one...

Tuesday May 5, 2015 #

8 AM

Running long 1:19:34 intensity: (38:37 @1) + (36:45 @2) + (2:12 @3) + (2:00 @4) 12.38 km (6:26 / km) +187m 5:59 / km
ahr:125 max:171 shoes: R-NB 481 Gray/Orange 5

Mostly w/Angelica & Natasha

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