Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Jul 8, 2012:

activity	#	time	miles		km		+m
Running	6	5:42:33	34.76	(9:51)	55.94	(6:07)	921
Orienteering	1	1:27:12	8.79	(9:55)	14.14	(6:10)	158
Total	7	7:09:45	43.55	(9:52)	70.08	(6:08)	1079

1:31

0:00

» now

Sunday Jul 8, 2012 #

11 AM

Running 33:51 4.9 km (6:55 / km) +130m 6:06 / km
ahr:128 max:150 shoes: R-NB 461 Black # 2

Exporing Crabby Creek park, trying to get a bit of coverage (drove to near the park). Park, and non-park creek-bottom extensions are rather extensive, but the public entrances are limited, and the maintenance is quite limited.

My R-IT band has been really sore the past 3 days - since the 5k race, I think. Really annoying to the point of mood affecting, and even the magic tape isn't fixing it. I guess I've gotta break out the exercises & stretches again...

Saturday Jul 7, 2012 #

5 AM

Running 1:31:34 14.01 km (6:32 / km) +244m 6:01 / km
ahr:126 max:134 shoes: R-NB 461 Black # 2

Friday Jul 6, 2012 #

10 AM

Running 27:38 4.54 km (6:05 / km) +43m 5:49 / km
ahr:127 max:155 shoes: R-NB 461 Black # 2

Thursday Jul 5, 2012 #

9 AM

Running 1:05:30 10.75 km (6:06 / km) +99m 5:50 / km
ahr:133 max:155 shoes: R-NB 461 Black # 2

Wednesday Jul 4, 2012 #

Running race 18:50 5.0 km (3:46 / km) +35m 3:38 / km
shoes: R-NB 461 Black # 2

Firecracker 5k. Barely avoided being chicked, running behind 1st place woman for 1st mile, then just after passing her, falling behind 2 other women (who'd been talking behind me forever - fortunately out of breath for that when passing me) for mile 1.5-2.5. Passed them surging through a guy hosing water onto the street @ 2.5 miles, finishing 3 seconds ahead...

Happy with the 6:01/mi pace, given the mild hill + weather (80-85, bright sun, 70-deg dewpoint...) Thanks to water on head, some sprinkhers, a breeze on the way out (but none on the way back :( ) I somehow survived w/o serious overheat.

Running warm up/down 28:00 [2] 3.7 km (7:34 / km) +33m 7:15 / km
shoes: R-NB 461 Black # 2

A bit of warm-up on/off, trying to stay cool though (shade, cold water stops), then cool-down back past AJ, then Gma, to Oriana, and jog back in with her, pushing her last 1.4km to 7:27/km pace. Proud that Oriana overcame a bee-sting in the foot, and was worldly enough to keep going in a semi-urban 5k, all by herself at the back (there was a 1 minute gap, over a hill where I got worried the event was over, between the nearly last runners, and Oriana, who's jog+walk had her just ahead of a few more walkers that were the very end of the 5k... Running down (the closed-for-race side) of Route 3 in Broomall, in the heat, with lots of spectators (awaiting a parade just after the 5k) cheering her on, when I found her at mile 2.

C • Good for Oriana! 1

Tuesday Jul 3, 2012 #

10 AM

Orienteering 1:27:12 14.14 km (6:10 / km) +158m 5:50 / km
ahr:134 max:148 shoes: R-NB 461 Black # 2

Another coverage run. Lots of map reading to ensure I zig-zagged around the right buildings in King of Prussia.

Covered a lot of the 4-5km ring in the industrial park, but missed the nearest bit 3.8-4.1km, as I was running out of time and had to bee-line home. Maybe Thursday (next CostCo adventure - road hazard on 1st day with new tires - will check the warranty robustness...)

2 more months to finish 4km-circle, in 4 years...

Monday Jul 2, 2012 #

10 AM

Running hills 1:17:10 13.05 km (5:55 / km) +337m 5:14 / km
ahr:141 max:171 shoes: R-NB 461 Black # 2

2x Mt. Misery loops
Up-Start = covered-bridge parking lot cobble-stone creek crossing,
Up-End = Horseshoe trail
Up = 1.07km, 102m

Back-Start = Horseshoe-trail/Valley-creek-trail junction
Back-End = Covered-bridge, N-side-wall, W-end
Back = 1.55km, 10m

Up #1 6;53
Back #1 6:32 (feeling overheated after)
Up # 2 6:58 (cold spring water on heat on way down)
Back #2 6:35

« Earlier | Later »