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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Running29 22:46:32 131.01(10:26) 210.84(6:29) 2743
  Orienteering6 3:56:42 22.7(10:26) 36.53(6:29) 86220c
  Strength7 1:44:00
  Total40 28:27:14 153.71 247.37 360520c
  [1-5]40 28:16:03

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Saturday Feb 28, 2015 #

12 PM

Running 1:09:37 [2] 11.57 km (6:01 / km) +1m 6:01 / km
shoes: R-NB 481 Gray/Orange 4

Friday Feb 27, 2015 #

9 AM

Running 1:10:00 intensity: (1:00:00 @1) + (10:00 @2) 7.5 km (9:20 / km) +2m 9:19 / km
shoes: R-NB 481 Gray/Orange 4

Thursday Feb 26, 2015 #

9 AM

Running 57:47 [2] 9.8 km (5:54 / km)
shoes: R-NB 481 Gray/Orange 4

Wednesday Feb 25, 2015 #

10 AM

Running intervals 50:07 intensity: (27:41 @2) + (12:16 @3) + (10:04 @4) + (6 @5) 9.17 km (5:28 / km) +212m 4:54 / km
ahr:147 max:175 shoes: R-NB 481 Gray/Orange 4

Tuesday Feb 24, 2015 #

2 PM

Orienteering 30:21 intensity: (7:41 @1) + (22:40 @2) 4.22 km (7:11 / km) +122m 6:17 / km
ahr:134 max:164 shoes: O-Icebug - Blk Spirit II OLX 3

Orienteering 32:14 intensity: (13:03 @1) + (19:11 @2) 4.4 km (7:20 / km) +130m 6:23 / km
ahr:126 max:147 shoes: O-Icebug - Blk Spirit II OLX 3

Monday Feb 23, 2015 #

11 AM

Orienteering 26:28 intensity: (6:49 @1) + (19:39 @2) 3.83 km (6:55 / km) +133m 5:54 / km
ahr:125 max:139 shoes: O-Icebug - Blk Spirit II OLX 3

Sunday Feb 22, 2015 #

Event: Ugly Mudder 7 Mile Trail Run
 
11 AM

Running race 1:00:51 intensity: (5:47 @2) + (21:59 @3) + (32:33 @4) + (32 @5) 8.98 km (6:46 / km) +440m 5:26 / km
ahr:153 max:178 shoes: O-Icebug - Blk Spirit II OLX 3

Ugly mudder race. 8-10 inches of moderate snow led to severe traffic issues as improving trail conditions as more runners went by allowed everyone to keep up with the leader. Very tactical - and an esp. impressive pace pushed by the leading few the last mile or so.

Was leading the race halfway through (for a few seconds...) Chatting with Alex Barth, who didn't peel ahead till the last 1.5 miles...

Running warm up/down 6:00 [2] 1.2 km (5:00 / km) +30m 4:27 / km
ahr:97 max:136 shoes: O-Icebug - Blk Spirit II OLX 3

2 PM

Orienteering 20:00 [2] 3.81 km (5:15 / km) +41m 4:59 / km
shoes: O-Inov8 Mudclaw 330

Setting controls for kids training.

Orienteering 7:00 [2] 1.0 km (7:00 / km) +15m 6:31 / km
shoes: O-Inov8 Mudclaw 330

Saturday Feb 21, 2015 #

12 PM

Orienteering 1:11:55 [2] 11.81 km (6:05 / km) +225m 5:34 / km
20c shoes: O-Icebug - Blk Spirit II OLX 3

Friday Feb 20, 2015 #

12 PM

Running 31:30 intensity: (2:29 @1) + (29:01 @2) 2.16 km (14:36 / km) +118m 11:28 / km
ahr:127 max:144 shoes: R-NB 481 Gray/Orange 4

Thursday Feb 19, 2015 #

11 AM

Running intervals 55:24 intensity: (4:18 @1) + (37:06 @2) + (11:24 @3) + (2:36 @4) 9.23 km (6:00 / km) +119m 5:38 / km
ahr:138 max:162 shoes: R-NB 481 Gray/Orange 4

Wednesday Feb 18, 2015 #

Strength 15:00 [1]

1/25/14 set. Abs a bit sore from yesterday's workout I think.
11 AM

Running 1:30:58 intensity: (10:20 @1) + (1:16:11 @2) + (54 @3) + (2:40 @4) + (53 @5) 15.29 km (5:57 / km) +111m 5:44 / km
ahr:130 max:176 shoes: R-NB 481 Gray/Orange 4

Tuesday Feb 17, 2015 #

11 AM

Running 40:23 intensity: (10:00 @1) + (30:23 @2) 5.68 km (7:07 / km) +121m 6:26 / km
shoes: O-Inov8 Mudclaw 330

Monday Feb 16, 2015 #

Running 23:45 [2] 4.03 km (5:54 / km) +160m 4:55 / km
shoes: R-NB 481 Gray/Orange 4

At Angelica's gym on treadmill, intermixed with some strength training per Alan Young.

With whole family on this cold day off work & school.

Strength 15:00 [1]

Alan Young's set

Note

Started antibiotics today for what is a probable GI infection, based on various tests...
11 AM

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: R-NB 481 Gray/Orange 4

Sunday Feb 15, 2015 #

Running 20:43 [2] 3.9 km (5:19 / km) +58m 4:57 / km
shoes: R-NB 481 Gray/Orange 4

Dressed warm-ish, but it was so windy, ran fast toward home after 5 minutes, but then had warmed my hands back up enough that I could continue a minimum run.

Meanwhile, decided to check out the Cookie Clicker like game AJ was playing, Tap Titans. Bad idea.
11 AM

Running 20:43 [2] 3.9 km (5:19 / km)
shoes: R-NB 481 Gray/Orange 4

Saturday Feb 14, 2015 #

Event: Feel the Love 5k
 
3 PM

Running race 18:38 intensity: (58 @0) + (30 @1) + (1:26 @2) + (40 @3) + (5:36 @4) + (9:28 @5) 5.0 km (3:44 / km) +5m 3:42 / km
ahr:165 max:179 shoes: R-NB 481 Gray/Orange 4

Feel the love 5k - superflat course - some of the fast crowd as usual - 5 women & 20 men ahead of me.

Cool day - slightly overdressed (wore an extra hat that I had to fumble with) but overall little to complain about, on this solid push.

https://runsignup.com/race/results/?raceId=14359#r...

Running warm up/down 12:12 intensity: (19 @1) + (11:37 @2) + (16 @3) 1.98 km (6:10 / km)
ahr:137 max:150 shoes: R-NB 481 Gray/Orange 4

Friday Feb 13, 2015 #

12 PM

Running 33:24 intensity: (12:01 @1) + (21:17 @2) + (6 @3) 4.86 km (6:53 / km) +70m 6:25 / km
ahr:126 max:148 shoes: R-NB 481 Gray/Orange 4

Tried regular running shoes on this easy run - a bit of careful prancing in a few spots but not many ice sheets left to worry about.

Thursday Feb 12, 2015 #

Note

After breakfast this morning, had another GI issue - a bit worse than some recent ones, but recovering pretty quickly.

It's been a while (a week+?) - so that's good, but I guess I'm not over it.

Breakfast consisted of:
1 Pancakes (batter some mix from Oriana/internet in fridge overnight) w/ choc. chips
2 Whipped cream (homemade this AM)
3 Angelica's granola
4 Blueberry Activia
5 Mt. Dew

I had 3,4,5 yesterday - and it was first time for 3 in a while - so I wonder if I over did it on 3 in the past 36 hours?

Dinner last night was:
6 Salad (some mix, w/dressing) - similar stuff I've had many times recently w/o issue
7 Farfalle with garlic cream sauce (Oriana-made)

Strength 14:00 [1]

1/25/14 set
12 PM

Orienteering 8:54 intensity: (2:00 @0) + (4:59 @1) + (57 @2) + (58 @3) 0.96 km (9:14 / km) +15m 8:34 / km
ahr:108 max:155 shoes: O-Icebug - Blk Spirit II OLX 3

GI recovered pretty quick, so after some work, I went out to check some trails at Hibernia that I was concerned, based on my streamering day route, weren't there. They were there, even with some evidence of a snow-mobile having ridden through there. So very few minor edits. Pre-event-day vetting done.

As a side note, it's been super icy this year. Definitely not as bad as several feet of snow around Boston - but I've probably over two weeks worth of running in O' spikes this year - the one's I'll race the trials in 7 weeks from now - just to avoid slipping on ice - even the grass is covered with an inch of ice... Yesterday with the melted spots being quite slippery mud in between...

Watching Ken's run from last week. If I'd known it was mass start, a long drive may have been in order. I wonder if there are any other Quantigoats planned (I guess there's one in summer I've been meaning to go to...)
C • QOC Ultralong... 4

Running 45:05 intensity: (26:06 @1) + (18:22 @2) + (37 @3) 5.36 km (8:24 / km) +81m 7:49 / km
ahr:117 max:139 shoes: O-Icebug - Blk Spirit II OLX 3

made a 7-deep microfield at Hibernia, definitely an Ingress PR. 21 links, 19 fields, 9 portals.

Really slow to warm up to run today, I guess expected after the last few days and esp. yesterdays R-leg suffering (not much broken specifically today), and the running in snow doesn't help the pace either...

Wednesday Feb 11, 2015 #

Strength 15:00 [1]

1/25/14 set - catching up to 50% of Feb. is getting harder :|
11 AM

Running long 2:25:40 intensity: (13:59 @1) + (2:11:41 @2) 20.88 km (6:59 / km) +142m 6:45 / km
ahr:131 max:147 shoes: O-Icebug - Blk Spirit II OLX 3

Nice long VF park loop incl. Fatlands, and Ingress zig-zags. Beautiful sunny day, dressed right. Ran just a bit too far (largely on grass/mud/snow/ice) as R-leg (esp. hip flexor) started getting a little sore by the end, and R-leg is variously sore in evening.

Tuesday Feb 10, 2015 #

11 AM

Running 37:13 intensity: (8:31 @1) + (28:16 @2) + (26 @3) 5.49 km (6:47 / km) +124m 6:06 / km
ahr:127 max:151 shoes: O-Icebug - Blk Spirit II OLX 3

4 PM

Orienteering intervals 39:50 intensity: (7:36 @1) + (15:12 @2) + (8:25 @3) + (8:37 @4) 6.51 km (6:07 / km) +181m 5:22 / km
ahr:134 max:167 shoes: O-Icebug - Blk Spirit II OLX 3

Weather decent, so put on O' spikes for the ice, and did several O-intervals on a Sprint map (part of Chesterbrook) w/AJ.

Monday Feb 9, 2015 #

12 PM

Running intervals 1:40:50 intensity: (29:02 @1) + (54:48 @2) + (4:50 @3) + (12:10 @4) 13.58 km (7:26 / km) +266m 6:46 / km
ahr:134 max:174 shoes: O-Icebug - Blk Spirit II OLX 3

Sunday Feb 8, 2015 #

Strength 15:00 [1]

1/25/14 set - oops, missed the 6th - now 3 days in a row needed to catch up :|
12 PM

Running 25:37 intensity: (4:07 @1) + (17:39 @2) + (3:10 @3) + (41 @4) 4.45 km (5:45 / km) +37m 5:31 / km
ahr:129 max:160 shoes: O-Inov8 Mudclaw 330

Setting control flags (ala the clothes pin + streamer I learned from Sandy(?)) for the kids Yellow training.
1 PM

Running 5:46 intensity: (4:36 @1) + (52 @2) + (18 @3) 1.05 km (5:31 / km) +16m 5:07 / km
ahr:90 max:133 shoes: O-Inov8 Mudclaw 330

Some jogging around, white 4 of the kids on the VFMS team did a practice Yellow - very well done all of them - only minor mistakes & hesitations, and it was a legit Yellow w/field edges/corners, and ruins/trees in white/light-green, and fences and a cliff 10m off trail.

Saturday Feb 7, 2015 #

Event: Athlete’s Closet Winter Series February
 
2 PM

Running 34:33 intensity: (16:16 @1) + (18:17 @2) 4.84 km (7:09 / km) +60m 6:44 / km
ahr:114 max:160 shoes: O-Inov8 Mudclaw 330

Scouting and field checking a yellow training course for the VFMS team. Fixed some things the kids likely wouldn't have noticed on the map, but good to do as they should learn to navigate on good maps - not how to distrust the map. Also moved one control significantly due to too much ice (north facing slope w/trail...)

Friday Feb 6, 2015 #

11 AM

Running 30:40 intensity: (13:36 @1) + (16:52 @2) + (12 @3) 5.08 km (6:02 / km) +45m 5:47 / km
ahr:119 max:145 shoes: R-NB 481 Gray/Orange 4

Underdressed again. Pfff.

Thursday Feb 5, 2015 #

9 AM

Running 11:29 [1] 1.3 km (8:50 / km)
shoes: R-NB 481 Gray/Orange 4

Was going to run between errands. Too cold. 2nd errand was getting AJ his own GPS watch (Garmin 220.)
11 AM

Running 52:59 intensity: (1:59 @1) + (44:58 @2) + (6:02 @3) 9.07 km (5:50 / km) +142m 5:25 / km
ahr:132 max:154 shoes: O-Inov8 Mudclaw 330

Dressed warmer, then ran with Angelica & Natasha. A couple surges catching up to them after I did something else.

Wednesday Feb 4, 2015 #

Strength 15:00 [1]

1/25/14 set - make up day - back to 50% this month...
11 AM

Running 47:40 intensity: (8:13 @0) + (6:35 @1) + (23:43 @2) + (4:55 @3) + (4:14 @4) 7.31 km (6:31 / km) +15m 6:27 / km
ahr:129 max:167 shoes: R-NB 481 Gray/Orange 4

Intervals, on my street because I was waiting for a delivery (of a treadmill, so Oriana could run indoors while watching her shows...)

Tuesday Feb 3, 2015 #

Strength 15:00 [1]

1/25/14 set - got out of the pattern on this - getting back...

Note

Mild GI issues again tonight - though nothing at all bad the last few days. Ran out of activia so didn't have any yesterday evening or this morning, but had some more this afternoon.

Dinner included brown rice, and some homemade chinese w/tofu and much more plus some leftover restaurant chinese (that preceded the hit 5 days ago.)

Doc. appt. tomorrow to check their advice on how to figure this out...
10 AM

Running 1:00:33 intensity: (3:51 @1) + (51:52 @2) + (4:50 @3) 9.79 km (6:11 / km) +156m 5:44 / km
ahr:138 max:156 shoes: O-Inov8 Mudclaw 330

Monday Feb 2, 2015 #

10 AM

Running 43:20 intensity: (26:20 @1) + (17:00 @2) 6.16 km (7:02 / km) +177m 6:09 / km
ahr:121 max:130 shoes: O-Inov8 Mudclaw 330

Sunday Feb 1, 2015 #

Event: Super Bowl 5K 2015
 
2 PM

Running race 18:55 intensity: (28 @2) + (1:47 @3) + (5:18 @4) + (11:22 @5) 5.0 km (3:47 / km) +30m 3:40 / km
ahr:175 max:182 shoes: R-NB 481 Gray/Orange 4

Running warm up/down 14:10 intensity: (1:30 @1) + (12:40 @2) 2.22 km (6:23 / km) +5m 6:18 / km
shoes: R-NB 481 Gray/Orange 4

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