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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Nov 1, 2006:

activity # timemileskm+m
  Running6 3:00:48 16.09(11:14) 25.89(6:59) 290
  Orienteering2 2:19:52 11.73(11:55) 18.88(7:24) 22015 /44c34%
  Other Aerobic2 30:00
  Strength2 13:00
  Total7 6:03:40 27.82 44.77 51015 /44c34%
averages - weight:74.4kg

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ThFrSaSuMoTuWe

Wednesday Nov 1, 2006 #

Running tempo (Trails, forest) 19:02 [4] 3.56 km (5:21 / km) +150m 4:25 / km
ahr:169 max:176 weight:74.4kg shoes: O-Mixed purple & black

Layed down a much improved pace at McKaig, passing Ted & Nadim's PRs too. Next I just need to beat Speedy, and my own :)

I just noticed this was the same ahr as 3 weeks ago, yet a much better time. One of the few nice things about injury is the rapid fitness gain during recovery...
C • Nice, you are almost back ....... 1

Other Aerobic (Elliptical) 20:00 [2]
ahr:110 weight:74.4kg shoes: R-Reebok Light Blue

AM exercise.

Strength (Hip, Ankle, 1-leg pushups) 8:00 [1]

AM set

McKaig 3.3km - Splits

Tuesday Oct 31, 2006 #

Running 1:17:00 [2] 6.5 mi (11:51 / mi)
shoes: R-Reebok Light Blue

Feeling really sluggish. Trying to get my HR above 125 was a struggle...

Monday Oct 30, 2006 #

Running (Forest, grass) 27:00 [2] 2.2 mi (12:16 / mi)
shoes: R-Reebok Light Blue

Short AM loop at Mt. Joy

Sunday Oct 29, 2006 #

Running warm up/down 6:10 [2] 0.74 km (8:20 / km) +10m 7:48 / km
ahr:134 max:152 shoes: O-Black/Green VJ Spikes

Orienteering race 47:52 [4] *** 7.49 km (6:23 / km) +100m 5:59 / km
ahr:161 max:174 spiked:15/19c shoes: O-Black/Green VJ Spikes

Fun & relatively easy course at Washington's crossing. Flat, fairly open in many parts, a nice little trail maze near the end.

Vadim was 44, Clem was 40. So I'm kinda slow still.

Orienteering warm up/down 14:31 [2] 1.65 km (8:48 / km) +20m 8:18 / km
ahr:127 max:145 shoes: O-Black/Green VJ Spikes

Warm-down & spectating on Vadim while he made a 20+ second mistake... I think I confused him a bit too as to why I was just standing around.

Overall, I pushed today's course as hard as the race two weeks ago, but I plan a lot less sitting over the next two days, so we'll see if the leg flares up as much as then, or if it handles the hard running better.

Red - Splits

Saturday Oct 28, 2006 #

Running 23:44 [2] *** 3.48 km (6:49 / km) +50m 6:22 / km
ahr:135 max:148 shoes: R-Reebok Light Blue

Standard zig-zaging loop around the neighborhood. I used to call this orienteering, but I don't even bring a map any more...

Running hills 17:52 [2] 2.5 km (7:09 / km) +80m 6:10 / km
ahr:130 max:144

Up & down a 120m, ~1-minute-long, ~8m climb hill nearby the house. Trying to keep HR/effort steady on the up & down but it was quite hard.

Friday Oct 27, 2006 #

Orienteering (Forest) 1:17:29 [2] *** 9.74 km (7:57 / km) +100m 7:34 / km
ahr:136 max:149 25c shoes: O-Mixed purple & black

VF Fatlands Rememberance Challenge. Race had a 76 minute limit Score O' & I just picked up them all at a relatively easy pace.

Thursday Oct 26, 2006 #

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-Reebok Light Blue

Warm up/down.

Also did elliptical & Stength to-be-logged...

Other Aerobic (Elliptical) 10:00 [2]
ahr:120 shoes: R-Reebok Light Blue

Ave. 78rpm, level 5-7, ramp 10.

Strength 5:00 [1]
shoes: R-Reebok Light Blue

20 1-alt-leg pushups, hip squats, ankle rotations (helped loosen up the twist from previous days run.)

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