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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Jan 9, 2012:

activity # timemileskm+m
  Running8 7:28:52 43.06(10:25) 69.3(6:29) 1608
  Total8 7:28:52 43.06(10:25) 69.3(6:29) 1608
  [1-5]8 7:20:16

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TuWeThFrSaSuMo

Monday Jan 9, 2012 #

2 PM

Running 48:04 intensity: (10:48 @1) + (37:08 @2) + (8 @3) 6.54 km (7:21 / km) +255m 6:09 / km
ahr:131 max:153 shoes: R-NB 461 Black

Short loop, mostly off trail (fields & forests.) HR shows serious slacking on the steep downhill.

R-knee inside edge getting a bit sore by end of run, and in evening after - same old spot - need to dust off my list of preventative stuff if this persists to tomorrow.

I should probably also get new shoes. 1267 miles w/o falling apart is a shockingly long life pair of shoes.

Sunday Jan 8, 2012 #

Event: QOC McKeldin
 
Event: Shiver by the River #2
 
10 AM

Running 20:40 intensity: (17:27 @1) + (3:09 @2) + (4 @3) 1.9 km (10:54 / km) +17m 10:26 / km
ahr:90 max:150 shoes: R-NB 461 Black

We were going to be late to a 1hr. drive to a 5k, after two days of long runs, so decided to abort to the local park.

A long game of tag with kids, only counting HR>100 period...

11 AM

Running 13:13 intensity: (1:16 @0) + (3:52 @1) + (4:43 @2) + (3:22 @3) 2.37 km (5:34 / km) +57m 4:58 / km
ahr:129 max:154 shoes: R-NB 461 Black

Running race 12:11 intensity: (5 @1) + (20 @2) + (24 @3) + (8:11 @4) + (3:11 @5) 2.0 mi (6:05 / mi) +102m 5:15 / mi
ahr:169 max:181 shoes: R-NB 461 Black

Angelica did 4x1km. I decided on a 2 mile tempo run. I think my 2 mile PR, of 11:56, is probably one of the easiest for me to beat, but today it wasn't to be.
1/2 mile splits:
3:06, 3:06, 3:04, 2:56

Running 19:11 intensity: (5:21 @0) + (3:02 @1) + (6:56 @2) + (2:23 @3) + (1:29 @4) 2.29 km (8:23 / km) +59m 7:25 / km
ahr:122 max:162 shoes: R-NB 461 Black

Saturday Jan 7, 2012 #

1 PM

Running 1:37:40 intensity: (29 @0) + (7:53 @1) + (1:13:33 @2) + (15:45 @3) 15.8 km (6:11 / km) +180m 5:51 / km
ahr:140 max:160 shoes: R-NB 461 Black

Together with Vadim & Angelica, we won this street score orienteering event hosted by LavaHound (iPhone App) and Bryn Mawr running store. We each spent our $25 gift card (and a bit more) right after the event.

A supposedly similar event will offer $1000 in total prize $ in March.

Friday Jan 6, 2012 #

10 AM

Running long 1:37:26 [2] 16.17 km (6:01 / km) +205m 5:40 / km
ahr:138 max:188 shoes: R-NB 461 Black

Thursday Jan 5, 2012 #

4 PM

Running 36:26 intensity: (25 @0) + (29:12 @1) + (6:49 @2) 4.8 km (7:35 / km) +131m 6:41 / km
ahr:116 max:139 shoes: R-NB 461 Black

a loop with AJ in VF park. The first 'regular' training run I've done with AJ - not something at the track, or otherwise put together, but more or less a run I'd regularly do.

Wednesday Jan 4, 2012 #

11 AM

Running warm up/down 8:40 intensity: (8 @0) + (1:29 @1) + (7:03 @2) 1.0 km (8:38 / km) +36m 7:20 / km
ahr:132 max:148 shoes: O-Icebug Sisu 10.5

Running tempo 18:52 intensity: (8 @0) + (19 @1) + (15 @2) + (1:55 @3) + (16:15 @4) 3.61 km (5:14 / km) +151m 4:19 / km
ahr:162 max:172 shoes: O-Icebug Sisu 10.5

McKaig re-run as tempo run. Didn't tape ankles so was esp. wimpy on downhill legs, but wasn't that fast up the hills either. Wasn't my day to be fast, I don't think.

Running warm up/down 16:43 intensity: (10 @0) + (4:10 @1) + (12:23 @2) 2.26 km (7:23 / km) +81m 6:16 / km
ahr:129 max:145 shoes: O-Icebug Sisu 10.5


McKaig 3.3km - Splits

Tuesday Jan 3, 2012 #

2 PM

Running 59:46 intensity: (39 @0) + (4:36 @1) + (54:31 @2) 9.32 km (6:25 / km) +334m 5:26 / km
ahr:134 max:165 shoes: R-NB 461 Black

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