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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 9 days ending Jun 13, 2010:

activity # timemileskm+m
  Running10 7:20:04 46.38(9:29) 74.64(5:54) 94
  Orienteering1 59:04 2.81(21:03) 4.52(13:05)
  Total10 8:19:08 49.19(10:09) 79.16(6:18) 94
  [1-5]10 7:51:25

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Sunday Jun 13, 2010 #

8 AM

Running 35:47 intensity: (18 @0) + (14:15 @1) + (21:14 @2) 6.65 km (5:23 / km)
ahr:129 max:142 shoes: R-NB-Gray-460 # 3

w/Angelica. Hamstring still sore enough that I would've run slower alone...

Saturday Jun 12, 2010 #

7 AM

Running 25:37 intensity: (17:34 @1) + (8:03 @2) 4.57 km (5:36 / km)
ahr:126 max:136 shoes: R-NB-Gray-460 # 3

Out & back in Cape Cod

Friday Jun 11, 2010 #

Running 21:00 [1] 2.1 mi (10:00 / mi)
shoes: R-NB-Gray-460 # 3

Short loop near home, before driving to Cape Cod to see my Grandfather for his 90th birthday :)

Thursday Jun 10, 2010 #

6 AM

Running 2:08:17 intensity: (24:18 @1) + (1:43:59 @2) 21.01 km (6:06 / km)
ahr:133 max:147 shoes: R-NB-Gray-460 # 3

w/Angelica - supporting her first long run since the marathon. R-ham not great, and perhaps a little worse by the end

Wednesday Jun 9, 2010 #

10 AM

Running 47:54 intensity: (11:14 @1) + (36:40 @2) 8.01 km (5:59 / km)
ahr:133 max:145 shoes: R-NB-Gray-460 # 3

Skipped intervals due to R-hamstring

Tuesday Jun 8, 2010 #

9 AM

Running 24:51 intensity: (21 @0) + (10:13 @1) + (14:17 @2) 4.09 km (6:04 / km)
ahr:128 max:137 shoes: R-NB-Gray-460 # 3

12 PM

Running 38:34 intensity: (9 @0) + (19:21 @1) + (19:04 @2) 5.96 km (6:28 / km)
ahr:128 max:143 shoes: R-NB-Gray-460 # 3

Monday Jun 7, 2010 #

6 AM

Running 47:00 intensity: (37 @0) + (24:12 @1) + (21:02 @2) + (43 @3) + (26 @4) 8.05 km (5:50 / km)
ahr:128 max:142 shoes: R-NB-Gray-460 # 3

R-hamstring still quite sore - having a very hard time keeping up with Angelica & Tom due to the pain. But the pain didn't really worsen at all during the run. Worse at higher speeds though.

Sunday Jun 6, 2010 #

Event: US Team Official 5K time trial (the first of two trials in 2010)
 
7 AM

Orienteering 59:04 intensity: (26:18 @0) + (32:46 @1) 4.52 km (13:05 / km)
ahr:83 max:121 shoes: R-NB-Gray-460 # 3

R-hamstring quite upset.
Ran white with AJ (jogging, far behind), then walked with Oriana

Running 15:42 [1] 2.12 km (7:24 / km)
ahr:112 max:123 shoes: R-NB-Gray-460 # 3

After the long slow warmup with the kids, did this little jog to complete my 20 minutes of real running for the day. R-hamstring quite sore...

Saturday Jun 5, 2010 #

5 AM

Running 28:06 intensity: (4:13 @1) + (23:53 @2) 4.94 km (5:41 / km) +47m 5:26 / km
ahr:135 max:148 shoes: R-NB-Gray-460 # 3

Warned up the entire 5k course. Could feel R-hamstring, but it wasn't too bad, so decided to race anyway.

Running race 18:55 intensity: (12 @1) + (6 @2) + (8 @3) + (16:45 @4) + (1:44 @5) 4.98 km (3:48 / km) +47m 3:38 / km
ahr:173 max:179 shoes: R-NB-Gray-460 # 3

5k race - some hills. St. Basil in Kimberton
Same race I ran a few years ago
time good for 2nd place on a getting warm/humid day (was pretty sweaty after just the warmup...)
km splits: 3:31, 3:40, 3:53, 3:59, 3:49
Based on AP climb, this adjusts to an 18:05 (would be PR) at Vdot of 56, which is a VO2_Max pace of 1:24/lap = 21 second 100's, which is precisely what I aim for. So not fast enough to lower this bar yet...

Running warm up/down 8:21 intensity: (4:25 @1) + (3:56 @2) 0.88 km (9:28 / km)
ahr:116 max:142 shoes: R-NB-Gray-460 # 3

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