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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Running32 23:02:39 133.61(10:21) 215.03(6:26) 3645
  Orienteering6 6:20:02 28.94(13:08) 46.57(8:10) 1133
  Total37 29:22:41 162.55(10:51) 261.6(6:44) 4778
  [1-5]37 29:11:57
averages - weight:68kg

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Tuesday Sep 30, 2014 #

10 AM

Running 52:49 intensity: (39:14 @1) + (13:35 @2) 8.51 km (6:12 / km) +216m 5:30 / km
ahr:116 max:133 shoes: R-NB 481 Gray/Orange 3

Monday Sep 29, 2014 #

5 PM

Running 40:00 [2] 6.0 km (6:40 / km)
shoes: R-NB 481 Gray/Orange 3

Running 19:00 intensity: (15:00 @2) + (2:00 @4) + (2:00 @5) 3.56 km (5:20 / km) +34m 5:06 / km
shoes: R-NB 481 Gray/Orange 4

Trying out a local cross-country for kids thing that meets at Arch, with AJ. He's the oldest, but not the fastest. Not sure when we'll get back there - tho maybe we'll do a Sat. AM Belmont Plateau thing in 2 weeks?

Sunday Sep 28, 2014 #

Event: DVOA Crows Nest Preserve-French Creek
 
10 AM

Running warm up/down 7:31 [2] 0.72 km (10:25 / km) +9m 9:48 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 1:01:35 intensity: (20:00 @2) + (20:00 @3) + (21:35 @4) 8.13 km (7:35 / km) +157m 6:55 / km
shoes: O-Icebug - Blk Spirit II OLX 2


RED - Splits

Saturday Sep 27, 2014 #

6 PM

Running 43:38 intensity: (12:38 @1) + (30:00 @2) + (1:00 @3) 7.6 km (5:44 / km) +65m 5:30 / km
ahr:117 max:150 shoes: R-NB 481 Gray/Orange 3

Friday Sep 26, 2014 #

10 AM

Running 1:04:22 intensity: (2:09 @0) + (17:13 @1) + (25:03 @2) + (9:41 @3) + (10:16 @4) 9.69 km (6:38 / km) +193m 6:02 / km
ahr:137 max:168 shoes: R-NB 481 Gray/Orange 4

Thursday Sep 25, 2014 #

10 AM

Running 32:03 intensity: (8:10 @1) + (23:53 @2) 5.71 km (5:37 / km) +94m 5:11 / km
ahr:123 max:149 shoes: R-NB 481 Gray/Orange 3

Wednesday Sep 24, 2014 #

11 AM

Running 30:56 intensity: (2:35 @0) + (9:03 @1) + (16:46 @2) + (1:29 @3) + (1:03 @4) 4.29 km (7:13 / km) +134m 6:14 / km
ahr:126 max:161 shoes: R-NB 481 Gray/Orange 3

3 PM

Running warm up/down 6:03 intensity: (1:43 @0) + (1:09 @1) + (2:32 @2) + (31 @3) + (8 @4) 1.06 km (5:41 / km) +20m 5:12 / km
ahr:121 max:161 shoes: R-NB 481 Gray/Orange 4

Running race 5:42 intensity: (10 @0) + (13 @1) + (11 @2) + (8 @3) + (1:17 @4) + (3:43 @5) 1.0 mi (5:42 / mi) +21m 5:21 / mi
ahr:169 max:182 shoes: R-NB 481 Gray/Orange 4

In lieu of intervals on a busy day, I decided to check if I'm still faster than AJ. Phew...

Running warm up/down 4:02 intensity: (8 @0) + (3:08 @2) + (23 @3) + (23 @4) 0.64 km (6:21 / km) +20m 5:29 / km
ahr:139 max:171 shoes: R-NB 481 Gray/Orange 4

Tuesday Sep 23, 2014 #

9 AM

Running 59:13 intensity: (34:16 @1) + (23:16 @2) + (1:41 @3) 8.88 km (6:40 / km) +138m 6:11 / km
ahr:121 max:152 shoes: R-NB 481 Gray/Orange 4

Monday Sep 22, 2014 #

8 AM

Running 59:10 intensity: (25:37 @1) + (33:33 @2) 8.88 km (6:40 / km) +191m 6:01 / km
ahr:122 max:141 shoes: R-NB 481 Gray/Orange 3

Sunday Sep 21, 2014 #

Event: Susquehanna Stumble XVI - Adams Creek
 

Note
weight:68kg

Evening post-race, post-lunch, pre-dinner
10 AM

Orienteering race 2:08:54 intensity: (14 @0) + (8 @1) + (12:04 @2) + (32:05 @3) + (1:20:30 @4) + (3:53 @5) 17.9 km (7:12 / km) +369m 6:32 / km
ahr:162 max:178 shoes: O-Icebug - Blk Spirit II OLX 2


Stumble - Splits

Saturday Sep 20, 2014 #

10 AM

Running 25:16 intensity: (2:28 @0) + (22:48 @1) 3.36 km (7:31 / km) +15m 7:21 / km
ahr:106 max:123 shoes: R-NB 481 Gray/Orange 4

Friday Sep 19, 2014 #

1 PM

Running tempo 23:17 intensity: (53 @0) + (56 @1) + (5:19 @2) + (5:49 @3) + (10:20 @4) 4.44 km (5:15 / km) +49m 4:58 / km
ahr:152 max:170 shoes: R-NB 481 Gray/Orange 3

Thursday Sep 18, 2014 #

8 AM

Running 1:08:10 intensity: (7:42 @1) + (1:00:28 @2) 10.79 km (6:19 / km) +123m 5:59 / km
shoes: R-NB 481 Gray/Orange 4

Wednesday Sep 17, 2014 #

5 PM

Running intervals 23:07 intensity: (3:49 @1) + (5:31 @2) + (1:11 @3) + (11:13 @4) + (1:23 @5) 5.52 km (4:11 / km) +16m 4:08 / km
ahr:145 max:180 shoes: R-NB 481 Gray/Orange 4

Running warm up/down 5:54 intensity: (2 @0) + (5:08 @2) + (44 @3) 1.02 km (5:47 / km) +23m 5:12 / km
ahr:136 max:156 shoes: R-NB 481 Gray/Orange 4

Tuesday Sep 16, 2014 #

9 AM

Running 1:24:24 intensity: (37:13 @1) + (47:11 @2) 12.35 km (6:50 / km) +204m 6:19 / km
ahr:124 max:149 shoes: R-NB 481 Gray/Orange 4

5 PM

Running 45:36 intensity: (24:42 @1) + (20:54 @2) 6.59 km (6:55 / km) +142m 6:15 / km
ahr:119 max:141 shoes: R-NB 481 Gray/Orange 4

Monday Sep 15, 2014 #

9 AM

Running 1:27:38 intensity: (40:59 @1) + (45:39 @2) + (1:00 @3) 12.74 km (6:53 / km) +270m 6:13 / km
ahr:122 max:158 shoes: R-NB Black

Sunday Sep 14, 2014 #

Event: DVOA Hickory Run Sand Spring
 
Event: Double Trouble • 15k or 30k Trail Run
 

Orienteering race 1:15:00 intensity: (50:00 @2) + (20:00 @3) + (5:00 @4) 7.0 km (10:43 / km) +180m 9:30 / km
shoes: O-Icebug - Blk Spirit II OLX 2

HR Red. DNF.

A bad dream I couldn't wake up from. Not lack of caffeine, nor physical/mental exhaustion from a Night O' I took pretty easy, can explain how horribly I was defeated... Very sloppy to #1, lost & recovered halfway to 2, attacked very carefully, and missed the apparently much smaller than mapped marsh, hitting on 3rd attempt, and it didn't get much better.

Nailed #10, and #12. Only. Was getting really tired at that point, measured clearly when a guy on Blue flew by me at #13 and I could do nothing but watch. Couldn't bring myself to go back into the woods to #14.

I've had 1 good race in HR in >10 attempts. Why do I keep coming back to eat leaves? I wonder if a motorcycle helmet, or something similar w/wraparound glass would make that easier?

Red - Splits

Saturday Sep 13, 2014 #

12 PM

Orienteering 55:29 intensity: (43:23 @1) + (12:06 @2) 7.38 km (7:31 / km) +150m 6:50 / km
ahr:108 max:148 shoes: O-Inov8 Oroc 340

7 PM

Orienteering race 47:00 intensity: (4:57 @1) + (31:31 @2) + (5:08 @3) + (5:24 @4) 4.89 km (9:37 / km) +211m 7:55 / km
ahr:140 max:167 shoes: O-Inov8 Oroc 340

HR Night O'. Won with a surprisingly clean run that I took physically quite easy (check the heart-rate graph) until near the end when I was catching up to several WP guys and decided to try (successfully) to break away.
9 PM

Orienteering warm up/down 12:04 intensity: (8:48 @1) + (3:16 @2) 1.28 km (9:25 / km) +66m 7:29 / km
ahr:115 max:142 shoes: O-Inov8 Oroc 340


Advanced - Splits

Friday Sep 12, 2014 #

5 AM

Running 22:00 intensity: (11:00 @1) + (11:00 @2) 3.42 km (6:26 / km) +6m 6:23 / km
shoes: R-NB Black

Thursday Sep 11, 2014 #

10 AM

Running 17:00 intensity: (10:00 @1) + (7:00 @2) 2.07 km (8:13 / km) +12m 7:59 / km
shoes: R-NB Black

8 PM

Running 54:08 intensity: (18:49 @1) + (26:34 @2) + (8:45 @3) 6.52 km (8:18 / km) +25m 8:09 / km
shoes: R-NB Black

Wednesday Sep 10, 2014 #

10 AM

Running 19:07 intensity: (12:07 @1) + (7:00 @2) 3.36 km (5:41 / km) +21m 5:31 / km
shoes: R-NB Black

11 PM

Running 34:22 intensity: (17:00 @1) + (17:22 @2) 4.87 km (7:03 / km) +119m 6:17 / km
shoes: R-NB Black

Tuesday Sep 9, 2014 #

9 AM

Running 25:31 [2] 4.45 km (5:44 / km) +353m 4:06 / km
shoes: R-NB Black

Monday Sep 8, 2014 #

8 PM

Running 22:31 intensity: (11:31 @1) + (11:00 @2) 3.76 km (6:00 / km) +4m 5:58 / km
shoes: R-NB Black

Sunday Sep 7, 2014 #

Event: 911 Heroes Run 2014
 
11 AM

Running 19:24 [1] 3.41 km (5:41 / km) +114m 4:52 / km
ahr:106 max:121 shoes: R-NB Black

12 PM

Running 32:27 intensity: (19:23 @1) + (13:04 @2) 5.37 km (6:02 / km) +139m 5:21 / km
ahr:107 max:139 shoes: R-NB Black

Saturday Sep 6, 2014 #

Event: Fight for Sight 5k
 
7 AM

Running warm up/down 22:37 intensity: (19:24 @1) + (3:13 @2) 2.71 km (8:21 / km) +146m 6:35 / km
ahr:107 max:131 shoes: R-NB Black

Running race 44:53 intensity: (10 @0) + (9 @1) + (1:12 @2) + (21:34 @3) + (21:48 @4) 9.92 km (4:31 / km) +147m 4:13 / km
ahr:158 max:167 shoes: R-NB Black

10km race @ just W of Rt 100 sound of 23. 4th @ 1km in, and at finish. Was pretty darn hot, and heat management was more important than traditional fitness...

Running warm up/down 1:28 intensity: (12 @0) + (42 @1) + (34 @2) 0.19 km (7:41 / km) +98m 2:09 / km
ahr:118 max:136 shoes: R-NB Black

Friday Sep 5, 2014 #

9 AM

Running 41:11 intensity: (31:41 @1) + (9:30 @2) 5.74 km (7:10 / km) +77m 6:43 / km
ahr:118 max:130 shoes: R-NB Black

Thursday Sep 4, 2014 #

3 PM

Running 1:18:55 intensity: (35:10 @1) + (43:45 @2) 10.54 km (7:29 / km) +87m 7:11 / km
ahr:123 max:142 shoes: R-NB Black

Wednesday Sep 3, 2014 #

5 PM

Running intervals 36:32 intensity: (1:14 @1) + (13:16 @2) + (1:13 @3) + (19:59 @4) + (50 @5) 8.15 km (4:29 / km) +14m 4:27 / km
ahr:149 max:175 shoes: R-NB Black

5x1km, only 100m rest - only have times for first 3 for some reason: 3:50, 3:47, 3:47

Tuesday Sep 2, 2014 #

7 AM

Running 1:30:08 intensity: (43:16 @1) + (46:52 @2) 11.78 km (7:39 / km) +283m 6:50 / km
ahr:123 max:145 shoes: R-NB Black

Monday Sep 1, 2014 #

9 PM

Running 32:34 intensity: (26:09 @1) + (6:25 @2) 4.8 km (6:47 / km) +23m 6:38 / km
ahr:116 max:133 shoes: R-NB Black

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