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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Running30 19:58:29 105.41 169.64 2980
  Orienteering9 8:01:46 43.3(11:08) 69.68(6:55) 1868157c
  Strength5 1:15:00
  Total39 29:15:15 148.7 239.32 4848157c
  [1-5]39 28:53:21

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Thursday Apr 30, 2015 #

9 AM

Running 2:55 [1] 0.55 km (5:21 / km)
shoes: R-NB 481 Gray/Orange 4

Running 1:18:21 intensity: (6:06 @1) + (1:11:47 @2) + (28 @3) 12.64 km (6:12 / km) +170m 5:48 / km
ahr:135 max:150 shoes: R-NB 481 Gray/Orange 5

Wednesday Apr 29, 2015 #

6 PM

Running 38:35 intensity: (2:55 @0) + (9:24 @1) + (17:56 @2) + (2:22 @3) + (5:39 @4) + (19 @5) 5.22 km (7:24 / km) +20m 7:15 / km
ahr:133 max:177

Tuesday Apr 28, 2015 #

2 PM

Running 45:57 intensity: (3:31 @1) + (42:26 @2) 7.61 km (6:02 / km) +120m 5:36 / km
ahr:133 max:146 shoes: R-NB 481 Gray/Orange 4

This was all one run with a few short pit stops

Running 1:04:55 intensity: (2:40 @1) + (1:02:15 @2) 9.83 km (6:36 / km) +201m 6:00 / km
ahr:135 max:148 shoes: R-NB 481 Gray/Orange 4

R-knee was getting pinchy on the 2nd half of the run - stretched ones mid route, suffered through, and not too bad after.

Monday Apr 27, 2015 #

3 PM

Running 22:43 intensity: (12:08 @1) + (10:35 @2) 3.72 km (6:06 / km) +34m 5:50 / km
ahr:111 max:146 shoes: R-NB 481 Gray/Orange 5

Loops near AJ's track meet - he had exercise-induced asthma, so -only- ran a 6:14 - shouldn't have raced at all, really.

Running 5:52 intensity: (2:41 @1) + (3:11 @2) 1.05 km (5:35 / km) +21m 5:05 / km
ahr:104 max:137 shoes: R-NB 481 Gray/Orange 5

Sunday Apr 26, 2015 #

Event: SVO Governor Dick
 
12 PM

Orienteering race 1:33:11 intensity: (3:43 @2) + (40:00 @3) + (49:06 @4) + (22 @5) 11.18 km (8:20 / km) +407m 7:03 / km
ahr:159 max:176 20c shoes: O-Icebug - Blk Spirit II OLX 3

Not quite physically on full blast like last 2 weeks, but still pushing hard. Loved the long leg back.

Blue - Splits

Saturday Apr 25, 2015 #

2 PM

Running 23:42 intensity: (37 @0) + (7:38 @1) + (15:27 @2) 3.88 km (6:06 / km) +129m 5:14 / km
ahr:127 max:144 shoes: R-NB 481 Gray/Orange 5

Friday Apr 24, 2015 #

8 AM

Running 29:51 intensity: (12:56 @0) + (16:47 @1) + (8 @2) 3.55 km (8:25 / km) +14m 8:15 / km
ahr:102 max:129 shoes: R-NB 481 Gray/Orange 5

San Diego, early AM pre-flight

Thursday Apr 23, 2015 #

10 AM

Running 1:16:50 intensity: (43:13 @1) + (31:53 @2) + (1:44 @3) 11.5 km (6:41 / km) +252m 6:01 / km
ahr:121 max:152 shoes: R-NB 481 Gray/Orange 5

Completed 2 Ingress missions near my SD hotel.

Wednesday Apr 22, 2015 #

10 AM

Running 20:42 intensity: (1:30 @0) + (7:47 @1) + (7:37 @2) + (3:48 @3) 3.8 km (5:27 / km) +15m 5:21 / km
ahr:129 max:156 shoes: R-NB 481 Gray/Orange 5

Tried one surge in this early AM run. HR suggests very limited success.

Tuesday Apr 21, 2015 #

10 AM

Running 35:24 intensity: (15:24 @1) + (20:00 @2) 4.78 km (7:24 / km) +13m 7:18 / km
shoes: R-NB 481 Gray/Orange 5

1 Ingress Mission

Monday Apr 20, 2015 #

9 PM

Running 47:48 intensity: (34:06 @1) + (10:46 @2) + (1:48 @3) + (1:08 @4) 6.83 km (7:00 / km) +11m 6:57 / km
ahr:117 max:170 shoes: R-NB 481 Gray/Orange 5

Ingress coating a park near the hotel.

Sunday Apr 19, 2015 #

Event: 2015 Billygoat Run
 
10 AM

Orienteering race 1:39:38 intensity: (20 @1) + (53 @2) + (1:59 @3) + (1:36:26 @4) 15.0 km (6:39 / km) +500m 5:42 / km
ahr:166 max:173 25c shoes: O-Icebug - Blk Spirit II OLX 3

Billygoat. Probably my favorite ever - if I can block out the pain of getting passed by 2 people in the extended finish chute (last 2 controls) ;) Was never alone - probably 50-100m from the nearest person (behind/parallel-route ?) was the most remote I ever felt - on one leg only - and the max. distance was much less at every control. Just awesome head to head.

GPS stopped at 39 unfortunately - maybe I bumped stop button?

Billygoat - Splits

Forking - BG - Left - Splits

Saturday Apr 18, 2015 #

Event: DVOA Lower Perkiomen / J.J. Audubon
 
7 AM

Orienteering 35:56 intensity: (24:01 @1) + (11:55 @2) 4.93 km (7:18 / km) +82m 6:44 / km
ahr:109 max:145 14c shoes: O-Inov8 Mudclaw 330

Perk/Audubon, morning hangs

Friday Apr 17, 2015 #

7 PM

Orienteering 8:00 intensity: (2:28 @1) + (5:32 @2) 1.2 km (6:40 / km) +42m 5:40 / km
ahr:122 max:147 3c shoes: O-Inov8 Mudclaw 330

Perk. Aud. PM hangs

Orienteering 25:12 intensity: (4:02 @1) + (20:46 @2) + (24 @3) 3.92 km (6:25 / km) +84m 5:48 / km
ahr:126 max:151 11c shoes: O-Inov8 Mudclaw 330

Audubon PM hangs

Thursday Apr 16, 2015 #

10 AM

Orienteering 8:11 intensity: (5:37 @1) + (2:34 @2) 1.17 km (7:01 / km) +26m 6:19 / km
ahr:112 max:140 3c shoes: O-Inov8 Mudclaw 330

Aud. AM set

Orienteering 30:53 intensity: (12:18 @1) + (18:35 @2) 4.47 km (6:55 / km) +104m 6:11 / km
ahr:119 max:145 11c shoes: O-Inov8 Mudclaw 330

Audubon AM set

Orienteering 1:00 [2] 0.16 km (6:15 / km)
ahr:114 max:126 1c

water set

Orienteering 6:29 intensity: (2:04 @1) + (4:25 @2) 1.07 km (6:04 / km) +21m 5:31 / km
ahr:123 max:137 2c shoes: O-Inov8 Mudclaw 330

AM hangs, Audubon

Wednesday Apr 15, 2015 #

6 PM

Running 30:00 intensity: (20:00 @2) + (10:00 @4) 5.84 km (5:08 / km) +27m 5:02 / km
shoes: R-NB 481 Gray/Orange 5

Track - 10x150m accel's

29.3, 29.1, 30.4, 28.9, 29.1
29.1, 29.2, 28.8, 28.2, 29.8

Semi-easy given the BG coming up, and first day back at group-track.

Tuesday Apr 14, 2015 #

11 AM

Running long 1:23:55 intensity: (1:35 @0) + (53 @1) + (1:18:19 @2) + (1:58 @3) + (1:10 @4) 13.16 km (6:23 / km) +270m 5:47 / km
ahr:138 max:162 shoes: R-NB 481 Gray/Orange 4

Monday Apr 13, 2015 #

12 PM

Running 53:53 intensity: (24:27 @1) + (29:26 @2) 7.0 km (7:42 / km) +143m 6:59 / km
ahr:125 max:142 shoes: R-NB 481 Gray/Orange 5

Ingress farming

Sunday Apr 12, 2015 #

Event: DVOA Fair Hill - Strawbridge Fields
 
11 AM

Orienteering race 1:10:58 [4] 11.2 km (6:20 / km) +263m 5:40 / km
26c shoes: O-Icebug - Blk Spirit II OLX 3

Hard push, pretty clean run (0 AP mistakes), butt kicked by Yaroslav (current UKR champ, in DVOA for 6 mo.)

Blue - Splits

Saturday Apr 11, 2015 #

Event: Tyler 10K Trail Run
 

Strength 15:00 [1]

1/25/14 set
11 AM

Running 32:31 intensity: (1:00 @0) + (11:45 @1) + (19:46 @2) 5.16 km (6:18 / km) +38m 6:05 / km
ahr:120 max:147 shoes: R-NB 481 Gray/Orange 5

Friday Apr 10, 2015 #

12 PM

Running 1:08:28 intensity: (50:35 @1) + (17:53 @2) 9.6 km (7:08 / km) +76m 6:52 / km
ahr:118 max:137 shoes: R-NB 481 Gray/Orange 4

Thursday Apr 9, 2015 #

11 AM

Running intervals 42:43 intensity: (40 @0) + (4:37 @1) + (23:34 @2) + (6:32 @3) + (7:20 @4) 6.97 km (6:08 / km) +154m 5:31 / km
ahr:141 max:173 shoes: O-Inov8 Mudclaw 330

several approx 30 sec surges in the midst of the trail run, exporing some new-to-me open space along Rt. 113

Running 15:41 intensity: (2:07 @1) + (13:34 @2) 2.32 km (6:45 / km) +53m 6:04 / km
ahr:131 max:140 shoes: O-Inov8 Mudclaw 330

5 PM

Orienteering 18:00 intensity: (15:00 @2) + (3:00 @4) 2.04 km (8:48 / km) +6m 8:41 / km
shoes: R-NB 481 Gray/Orange 4

Oaks - setup, takedown, kid supervise, and 3 tries of the sprint course. AJ 1st, me tied for 2nd with Nina

Wednesday Apr 8, 2015 #

Running 15:00 [1]

1/25/14 set

Strength 15:00 [1]

1/25/14 set
10 AM

Running 5:55 intensity: (1:55 @1) + (4:00 @2) 0.9 km (6:34 / km) +25m 5:46 / km
ahr:121 max:146 shoes: R-NB 481 Gray/Orange 4

7 PM

Running 19:31 intensity: (2:15 @1) + (13:27 @2) + (2:49 @3) + (1:00 @4) 3.29 km (5:56 / km) +106m 5:07 / km
ahr:133 max:160 shoes: O-Inov8 Mudclaw 330

Tuesday Apr 7, 2015 #

Running 15:00 [1]

1/25/14 set

Strength 15:00 [1]

1/25/14 set
11 AM

Running 1:52:11 intensity: (45:36 @1) + (1:06:35 @2) 14.9 km (7:32 / km) +395m 6:39 / km
ahr:125 max:148 shoes: R-NB 481 Gray/Orange 4

Monday Apr 6, 2015 #

12 PM

Orienteering 42:59 intensity: (21:09 @1) + (17:58 @2) + (3:24 @3) + (28 @4) 7.03 km (6:07 / km) +125m 5:37 / km
ahr:104 max:163 20c shoes: O-Icebug - Blk Spirit II OLX 3

Course set/streamer, w/AJ

Sunday Apr 5, 2015 #

10 AM

Running 6:09 intensity: (33 @0) + (29 @1) + (3:37 @2) + (1:30 @3) 0.84 km (7:20 / km) +81m 4:57 / km
ahr:134 max:153 shoes: R-NB 481 Gray/Orange 4

1 PM

Running 49:15 intensity: (27:11 @1) + (22:04 @2) 7.08 km (6:57 / km) +176m 6:11 / km
ahr:122 max:140 shoes: R-NB 481 Gray/Orange 4

Saturday Apr 4, 2015 #

Event: DVOA Warwick County Park
 
Event: DVOA Brandywine Creek State Park
 

Running 15:00 [1]

1/25/14 set

Strength 15:00 [1]

1/25/14 set
11 AM

Running warm up/down 3:28 [2] 0.52 km (6:42 / km) +41m 4:48 / km
ahr:128 max:144 shoes: O-Icebug - Blk Spirit II OLX 3

Orienteering race 41:19 intensity: (8 @0) + (28 @1) + (1:10 @2) + (7:08 @3) + (32:25 @4) 6.32 km (6:32 / km) +208m 5:37 / km
ahr:161 max:174 21c shoes: O-Icebug - Blk Spirit II OLX 3


Red - Splits

Friday Apr 3, 2015 #

Note

To CA
4 PM

Running 31:27 intensity: (17:56 @1) + (13:31 @2) 4.34 km (7:14 / km) +108m 6:26 / km
ahr:122 max:143 shoes: R-NB 481 Gray/Orange 4

Thursday Apr 2, 2015 #

Running 15:00 [1]

1/25/14 set

Strength 15:00 [1]

1/25/14 set
11 AM

Running intervals 28:07 intensity: (10:06 @1) + (7:38 @2) + (3:01 @3) + (7:22 @4) 5.4 km (5:12 / km) +39m 5:01 / km
ahr:127 max:172 shoes: R-NB 481 Gray/Orange 4

5-6x 400 w/the kids

85, 86, 87, 85, 84.6, 89 (w/no kids left)

Slightly better average than 2-3 weeks ago, but still well off the ~80-flat's I was thinking would be respectable for these...

Wednesday Apr 1, 2015 #

12 PM

Running 31:07 intensity: (30:00 @1) + (1:07 @2) 3.04 km (10:15 / km) +150m 8:13 / km
shoes: R-NB 481 Gray/Orange 4

w/Oriana along the route, from one hilltop to another & back
7 PM

Running 30:33 intensity: (10:00 @1) + (20:33 @2) 4.34 km (7:02 / km) +98m 6:19 / km
shoes: R-NB 481 Gray/Orange 4

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