Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2012:

activity # timemileskm+m
  Running31 23:36:59 149.29(9:29) 240.26(5:54) 2401
  Orienteering6 7:43:39 36.08(12:51) 58.07(7:59) 1118
  Strength2 28:00
  Total37 31:48:38 185.37 298.33 3519
  [1-5]37 31:40:58
averages - weight:68.4kg

«»
2:27
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2012 #

7 AM

Running 1:35:34 intensity: (7:33 @1) + (1:28:01 @2) 16.44 km (5:49 / km) +317m 5:18 / km
ahr:135 max:145 shoes: R-NB 461 Black # 2

Wednesday May 30, 2012 #

6 PM

Running 5:34 intensity: (9 @0) + (4 @1) + (1:57 @2) + (1:24 @3) + (2:00 @4) 1.22 km (4:34 / km) +1m 4:33 / km
ahr:152 max:172 shoes: R-NB 461 Black # 2

Running 8:32 intensity: (26 @0) + (2:38 @1) + (1:11 @2) + (1:21 @3) + (2:56 @4) 1.56 km (5:27 / km) +3m 5:24 / km
ahr:130 max:168 shoes: R-NB 461 Black # 2

Running 37:15 intensity: (20 @0) + (9:22 @1) + (11:10 @2) + (3:13 @3) + (11:21 @4) + (1:49 @5) 6.57 km (5:40 / km) +3m 5:39 / km
ahr:143 max:179 shoes: R-NB 461 Black # 2

Intervals

2x600 - 2:13, 2:11
2x800 - 2:51, 2:48
2x600 - 2:15, 2:18
2x400 - 89, 78.3

I have decided I should go back to Alison Crocker style intervals - i.e. run 'em hard - instead of my local track club coach's prescribed 3k/10k race paces I've been doing the past 18 months - with lower hamstring pain, but not really getting tired at the end...

2:48 and 78.3 are APRs (Annual...)

Tuesday May 29, 2012 #

Running 24:00 [2] 4.0 km (6:00 / km) +100m 5:20 / km
shoes: R-NB 461 Black # 2

Treadmill, late, after work

Monday May 28, 2012 #

7 PM

Running 23:35 intensity: (11:50 @1) + (11:45 @2) 4.13 km (5:43 / km) +35m 5:29 / km
ahr:123 max:134 shoes: R-NB 461 Black # 2

Sunday May 27, 2012 #

4 PM

Running 38:43 intensity: (35:35 @1) + (3:08 @2) 6.39 km (6:04 / km) +8m 6:01 / km
ahr:111 max:145 shoes: R-NB 461 Black # 2

Saturday May 26, 2012 #

Event: Western Mass 5-Day
 
8 AM

Running 58:28 intensity: (20:32 @1) + (22:06 @2) + (6:32 @3) + (9:18 @4) 10.77 km (5:26 / km) +22m 5:22 / km
ahr:134 max:166 shoes: R-NB 461 Black # 2

Friday May 25, 2012 #

8 AM

Running 14:43 [2] 2.08 km (7:05 / km) +14m 6:51 / km
ahr:98 max:132 shoes: R-NB 461 Black # 2

2 PM

Running 13:28 intensity: (12:09 @1) + (1:19 @2) 1.74 km (7:44 / km)
ahr:122 max:138 shoes: R-NB 461 Black # 2

Thursday May 24, 2012 #

9 AM

Running 1:05:04 intensity: (32:32 @1) + (32:32 @2) 6.45 mi (10:05 / mi) +100m 9:37 / mi
ahr:126 shoes: R-NB 461 Black # 2

Fun trail run with Angelica & Tom at VF Joy - they led out, I led back on a lotta windy trails.

On a more practical note, my HR plot is a mess on this run - perhaps the new green+overlay tech. shirt, from the dirty german endurance festival, isn't HR monitor friendly? I certainty was drenched in sweat. Not horribly hot, but high dewpoint.

Wednesday May 23, 2012 #

Strength 8:00 [1]

Afternoon before track work. DT for hamstring & IT, stretches, clock squats and ankle twists
6 PM

Running intervals 9:05 intensity: (6:00 @2) + (3:05 @4) 2.11 km (4:18 / km) +3m 4:16 / km
ahr:141 max:176 shoes: R-NB 461 Black # 2

Running race 11:54 [4] 2.0 mi (5:57 / mi)
shoes: R-NB 461 Black # 2

3k time trial 11:05
continued on to 2mile (3.218k) @ 11:54

rather disappointed at the progression of my 3k time trials over the last few years. Though this one wasn't all that well planned, with a hard 25km 3 days before, and remembering to start this after 2x400m intervals of a track workout, on a 68 deg dewpoint evening, wasn't the best conditions.

but I had never continued a 3k-time-trial to 2-miles
and my best 2-miles at the start of a 5k was 11:56. So this was a 2 mile PR by 2 seconds. One good thing about barely beating that, is I can hopefully beat it again...

Of the limited participation in the 3km time trial, I see:

9:48 Greg Ahlswede
9:53 Ken Walker (PR)
10:01 Ali Crocker (PR)

11:05 Wyatt Riley
11:39 Alex Jospe (PR)
11:52 Clinton Morse

Running intervals 10:53 intensity: (9:29 @2) + (1:24 @4) 2.43 km (4:29 / km) +2m 4:28 / km
ahr:158 max:176 shoes: R-NB 461 Black # 2

Tuesday May 22, 2012 #

10 AM

Running 58:35 intensity: (12:19 @1) + (46:14 @2) + (2 @3) 8.29 km (7:04 / km) +282m 6:02 / km
ahr:130 max:152 shoes: R-NB 461 Black # 2

Monday May 21, 2012 #

Strength 20:00 [2]

A R-IT flare, started ~1.5 weeks ago showing someone the IT stretch @ track, and then getting much worse on Fri-through-today, inspired me to do several of my old personalized injury prevention strength things, including DT, stretches (mostly active), clock squats (50e), up on toes balance, ankle rotations, hip flexor and hamstring drops, wall angels..
7 PM

Running 8:05 intensity: (32 @0) + (7:33 @1) 0.95 km (8:33 / km) +11m 8:05 / km
ahr:107 max:122 shoes: R-NB 461 Black # 2

Running 21:10 intensity: (19:12 @1) + (32 @2) + (1:26 @3) 2.93 km (7:14 / km) +6m 7:09 / km
ahr:111 max:159 shoes: R-NB 461 Black # 2

Sunday May 20, 2012 #

Event: DVOA Hay Creek - CANCELED
 

Note
weight:67.1kg

aWeighted 148 After the 25km race, at home - after having drank ~2lbs of water, and eating food too. Apparently that race took a lot out of me, as I was back up to 153 a bit later...
8 AM

Running 1:58:14 intensity: (6 @0) + (12 @1) + (3:18 @2) + (38:14 @3) + (1:11:21 @4) + (5:03 @5) 24.5 km (4:50 / km) +308m 4:32 / km
ahr:162 max:178 shoes: R-NB 461 Black # 2

Dirty German Endurance Festive 25k Trail Run

Started out thinking I'd go at this like a hard training run/race for Jukola. And floating around in my mind were things like Alan Young's 1/2 marathon time, from which I extrapolated a sub-90-minute trail 21.1km was possible, and the corresponding idea that 4-minutes/km, or just a touch over, might be possible. So I might as well try that, and see how long it lasts, maybe.

And then, 1 minute in, I'm in 4th, and 2 minutes in, I'm in 2nd, tucked in behind 1st. 8 minutes in, the guy in 3rd began gaining on me, so I decided I'd hold him off, and it wasn't that bad. Meanwhile, the guy in 1st was stumbling over same bad footing, so I decided, what the heck, let's just take the lead and see how long this lasts. Went through the 3km, and 4km in 1st place, let 2nd & 3rd pass on a hard uphill, got a side stitch after the water stop (at which I had Gu and a sip of Mt. Dew while waiting for them to actually get the water ready... grrr....).

Vadim passed me a bit later, and things just kept get worse.

A lot worse:



Muscles I've never felt before were angry with me as I mentally struggled to push, while watching the per/km times fall apart... Esp. after about 15km, where the first >5min/km split was up a modest hill, but then the 2nd >5min/km split was down the same hill!

My heart rate clearly tells the tale of some irrational exuberance while I breifly enjoyed the lead:


I wonder, if I'd actually run at 165-170bpm, if I'd have been able to hold that almost the whole way - e.g. how damaging was my crazy surge?

Saturday May 19, 2012 #

Event: 3000m Time Trial
 
Event: Ottawa O-Fest 2012
 
11 AM

Running 43:06 intensity: (42:08 @1) + (58 @2) 6.46 km (6:40 / km) +53m 6:25 / km
ahr:113 max:135 shoes: R-NB 461 Black # 2

Friday May 18, 2012 #

9 AM

Running 10:45 intensity: (3:10 @1) + (3:39 @2) + (1:18 @3) + (1:45 @4) + (53 @5) 1.61 km (6:42 / km) +14m 6:25 / km
ahr:139 max:181 shoes: R-NB 461 Black # 2

Running 42:38 intensity: (2:59 @1) + (19:14 @2) + (9:29 @3) + (10:56 @4) 7.6 km (5:37 / km) +184m 5:00 / km
ahr:147 max:170 shoes: R-NB 461 Black # 2

Thursday May 17, 2012 #

10 AM

Running 49:04 intensity: (37:36 @1) + (11:28 @2) 8.22 km (5:58 / km) +102m 5:37 / km
ahr:120 max:138 shoes: R-NB 461 Black # 2

Wednesday May 16, 2012 #

6 PM

Running 31:36 intensity: (22 @0) + (11 @1) + (17:26 @2) + (5:31 @3) + (7:29 @4) + (37 @5) 6.7 km (4:43 / km) +5m 4:42 / km
ahr:148 max:176 shoes: R-NB 461 Black # 2

Tuesday May 15, 2012 #

1 PM

Running 25:23 intensity: (11 @0) + (5:10 @1) + (19:53 @2) + (9 @3) 4.46 km (5:41 / km) +109m 5:04 / km
ahr:133 max:151 shoes: R-NB 461 Black # 2

Monday May 14, 2012 #

11 AM

Running 27:46 intensity: (9:47 @1) + (17:59 @2) 5.02 km (5:32 / km) +49m 5:16 / km
ahr:126 max:140 shoes: R-NB 461 Black # 2

Sunday May 13, 2012 #

Event: DVOA Evansburg
 
7 AM

Orienteering 5:33 intensity: (4:58 @1) + (35 @2) 0.75 km (7:26 / km) +19m 6:35 / km
ahr:122 max:143 shoes: O-Icebug Sisu 10.5

Setting #57

Orienteering 26:20 intensity: (21:33 @1) + (4:47 @2) 3.74 km (7:02 / km) +81m 6:21 / km
ahr:118 max:137 shoes: O-Icebug Sisu 10.5

Setting all the rest of the AM controls
3 PM

Orienteering 54:39 intensity: (45:14 @1) + (9:25 @2) 5.92 km (9:14 / km) +98m 8:31 / km
ahr:119 max:135 shoes: O-Icebug Sisu 10.5

Not quite enough pick up volunteers to get away with only coordinating pick up - so after all were out, except one loop, I ran a loop to do yet more pick up

Saturday May 12, 2012 #

9 AM

Running warm up/down 5:12 intensity: (2:17 @1) + (2:55 @2) 0.76 km (6:49 / km) +1m 6:46 / km
ahr:121 max:148 shoes: R-NB 461 Black # 2

Running race 15:31 intensity: (12 @1) + (10 @2) + (34 @3) + (14:35 @4) 3.99 km (3:53 / km) +32m 3:44 / km
ahr:165 max:171 shoes: R-NB 461 Black # 2

Supposed to be a 5k. Asked about directions before I started but no one seemed to know more than "there will be volunteers pointing where to go..."

First 2 km was well staffed, though very crowded/zig-zaggy, as the girls at this "girls on the run 5k" were supposed to go out first. Then the kid in front of me got confused at an unmarked trail/road crossing and I pointed him straight ahead (a guess, correct). Then we got to another trail/road crossing, also un-volunteered or signed in any way, with me in the lead. I yelled for volunteers for directions, then guessed right. Apparently correct as I passed a small "2-mile" sign 500 meters later. Finally 200m later some volunteers again steered me to the right. But then 100m later, people said go straight around the track, when, later, volunteers showed up and pointed people another way. Argggh. $100 for the family, 1000 total attendees, and they can't even set a 5k course. And they lost Oriana's result too.

And even the people who did the full course, ran 4.7km. Angelica's not doing another 5k unless it's USATF certified...

On the bright side, later runners like AJ & Oriana didn't really notice the issues. And, even conservatively adjusted for the distance error, Oriana set a 5k PR - first time under 40 minutes.

Running warm up/down 7:01 intensity: (13 @0) + (6:29 @1) + (19 @2) 0.95 km (7:21 / km) +5m 7:10 / km
ahr:120 max:129 shoes: R-NB 461 Black # 2

Running warm up/down 8:11 intensity: (3:24 @1) + (4:47 @2) 1.42 km (5:47 / km) +14m 5:30 / km
ahr:128 max:132 shoes: R-NB 461 Black # 2

4 PM

Orienteering 1:18:00 intensity: (44:00 @1) + (34:00 @2) 9.07 km (8:36 / km) +170m 7:52 / km
ahr:114 max:142 shoes: O-Inov8 Oroc 340

Setting all the far away controls on Saturday late afternoon.

Friday May 11, 2012 #

10 AM

Running 1:07:07 intensity: (1:22 @0) + (14:32 @1) + (49:01 @2) + (1:33 @3) + (39 @4) 11.64 km (5:46 / km) +131m 5:28 / km
ahr:129 max:167 shoes: R-NB 461 Black # 2

Thursday May 10, 2012 #

10 AM

Orienteering 2:27:00 intensity: (1:02:00 @1) + (1:25:00 @2) 18.0 km (8:10 / km) +167m 7:48 / km
ahr:111 max:145 shoes: O-Inov8 Oroc 340

Setting stakes and poles in the forest for the far-away controls with Tom McD. He's quite the good sport running through a mix of crap, for >2 hours...

Wednesday May 9, 2012 #

Note
weight:68.9kg

6 PM

Running intervals 39:18 intensity: (5:58 @1) + (14:21 @2) + (8:30 @3) + (10:29 @4) 8.15 km (4:49 / km)
ahr:135 max:169 shoes: R-NB 461 Black # 2

Tuesday May 8, 2012 #

Note
weight:68kg

10 AM

Running long 1:54:17 intensity: (52:39 @1) + (1:01:33 @2) + (5 @3) 17.62 km (6:29 / km) +302m 5:58 / km
ahr:127 max:152 shoes: R-NB 461 Black # 2

Monday May 7, 2012 #

9 PM

Running 22:00 [2] 2.5 mi (8:48 / mi) +60m 8:11 / mi
ahr:139 max:144 shoes: R-NB 461 Black

Sunday May 6, 2012 #

Note

WP recap, to be updated further.

Middle - lacklustre
Sprint - game on, much better focus and execution
Long - dedicated to getting around well, reasonably good fine-compass supplements when needed, stayed focused, though my physical effort level should've been harder. I had nothing like Zhyk's fear of getting re-scalped (as I didn't even know Ali was running Blue... ;)
9 AM

Running warm up/down 7:39 intensity: (3:23 @1) + (4:16 @2) 1.01 km (7:36 / km) +55m 5:58 / km
ahr:128 max:175 shoes: O-Icebug Sisu 10.5

Orienteering race 1:32:13 intensity: (11:18 @2) + (1:06:55 @3) + (14:00 @4) 12.61 km (7:19 / km) +295m 6:33 / km
ahr:155 max:170 shoes: O-Icebug Sisu 10.5


Blue Long - Splits

Saturday May 5, 2012 #

Event: 33rd West Point A Meet
 
9 AM

Orienteering race 44:52 intensity: (5:11 @2) + (25:00 @3) + (14:41 @4) 5.18 km (8:39 / km) +241m 7:01 / km
ahr:157 max:173 shoes: O-Icebug Sisu 10.5

Running warm up/down 10:00 [1] 1.0 km (10:00 / km) +41m 8:18 / km
shoes: O-Icebug Sisu 10.5

Orienteering race 15:02 intensity: (11 @0) + (7 @1) + (42 @2) + (2:50 @3) + (10:45 @4) + (27 @5) 2.79 km (5:23 / km) +47m 4:58 / km
ahr:162 max:177 shoes: O-Icebug Sisu 10.5

Running warm up/down 10:00 [1] 0.9 km (11:07 / km) +7m 10:42 / km
ahr:93 max:123 shoes: O-Icebug Sisu 10.5


Blue Sprint - Splits

Blue Middle - Splits

Friday May 4, 2012 #

Note
weight:69.4kg

3 PM

Running 20:23 intensity: (13 @0) + (9:17 @1) + (10:53 @2) 3.3 km (6:11 / km) +3m 6:09 / km
ahr:126 max:139 shoes: R-NB 461 Black # 2

Thursday May 3, 2012 #

10 AM

Running 1:23:40 [1] 13.27 km (6:18 / km)
ahr:125 max:168 shoes: R-NB 461 Black # 2

5 PM

Running 22:18 intensity: (3:35 @0) + (14:09 @1) + (3:12 @2) + (25 @3) + (57 @4) 2.78 km (8:02 / km) +19m 7:46 / km
ahr:114 max:174 shoes: R-NB 461 Black # 2

Wednesday May 2, 2012 #

10 AM

Running intervals 35:00 intensity: (25:00 @2) + (10:00 @4) 7.0 km (5:00 / km)
shoes: R-NB 461 Black # 2

Tuesday May 1, 2012 #

10 AM

Running 1:36:12 [2] 12.68 km (7:35 / km)
ahr:128 max:140 shoes: R-NB 461 Black # 2

« Earlier | Later »