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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Running30 22:30:25 141.62(9:32) 227.92(5:56) 3201
  Orienteering7 5:23:21 26.9(12:01) 43.29(7:28) 632
  Total34 27:53:46 168.52(9:56) 271.21(6:10) 3833
  [1-5]34 27:47:15

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Saturday Jun 30, 2012 #

Event: NATLOC 2012 - North Atlantic Orienteering Championships
 
6 AM

Running 2:25:09 intensity: (31:27 @1) + (1:53:40 @2) + (2 @3) 23.43 km (6:12 / km) +268m 5:52 / km
ahr:130 max:150 shoes: R-NB 461 Black # 2

Friday Jun 29, 2012 #

7 PM

Running 23:09 intensity: (37 @0) + (6:33 @1) + (15:59 @2) 3.58 km (6:28 / km) +59m 5:59 / km
ahr:124 max:139 shoes: R-NB 461 Black # 2

Thursday Jun 28, 2012 #

Note

Finished my Jukola splits analysis: http://www.attackpoint.org/raceanalysis.jsp?sts=10...

A magical clean run would've been 10 minutes faster, 160 places higher on the leg (just inside the top 10%), and would've pulled the team up to ~305th place (50 places higher).

Pattern of lots of small-mistakes continues - glad to avoid the bogeys, though I'd like to be more consistent about nailing things, and/or containing errors at the 5-10 sec level rather than the 30-120 sec level...
C • I should do this 2
9 AM

Running 27:00 intensity: (12:40 @1) + (14:20 @2) 4.52 km (5:58 / km) +3m 5:57 / km
ahr:122 max:146 shoes: R-NB 461 Black # 2

5 PM

Running 52:21 [2] 8.0 km (6:33 / km) +200m 5:49 / km
shoes: R-NB 461 Black # 2

Wednesday Jun 27, 2012 #

6 PM

Running intervals 55:58 intensity: (5:15 @1) + (24:37 @2) + (7:33 @3) + (18:06 @4) + (27 @5) 11.86 km (4:43 / km) +3m 4:43 / km
ahr:149 max:176 shoes: R-NB 461 Black # 2

12x400, middle 4 supposedly harder. then 2x200
90, 90, 89, 96 (AJ distracted)
83, 84, 85, 81
89, 84, 86, 84
40, 35.6

Tuesday Jun 26, 2012 #

10 AM

Running 1:59:30 intensity: (46:05 @1) + (1:13:25 @2) 18.9 km (6:19 / km) +215m 5:59 / km
ahr:128 max:142 shoes: R-NB 461 Black # 2

Monday Jun 25, 2012 #

12 PM

Running 59:11 intensity: (13:37 @1) + (45:08 @2) + (26 @3) 8.88 km (6:40 / km) +293m 5:43 / km
ahr:131 max:154 shoes: R-NB 461 Black # 2

Sunday Jun 24, 2012 #

10 AM

Running 56:47 intensity: (19 @0) + (13:52 @1) + (40:19 @2) + (2:17 @3) 8.5 km (6:41 / km) +292m 5:42 / km
ahr:134 max:159 shoes: R-NB 461 Black # 2

Saturday Jun 23, 2012 #

12 PM

Orienteering race 33:35 intensity: (27 @0) + (14 @1) + (31 @2) + (7:07 @3) + (25:16 @4) 5.91 km (5:41 / km) +125m 5:08 / km
ahr:163 max:174 shoes: O-Icebug Sisu 10.5

Friday Jun 22, 2012 #

12 PM

Running 24:38 [2] 3.6 km (6:51 / km)
shoes: R-NB 461 Black # 2

Thursday Jun 21, 2012 #

12 PM

Running 22:46 intensity: (6:04 @1) + (16:42 @2) 3.9 km (5:50 / km) +9m 5:46 / km
ahr:127 max:136 shoes: R-NB 461 Black # 2

Wednesday Jun 20, 2012 #

10 PM

Running 34:09 intensity: (22 @0) + (6:41 @1) + (27:06 @2) 4.82 km (7:05 / km) +215m 5:48 / km
ahr:132 max:148 shoes: R-NB 461 Black # 2

Tuesday Jun 19, 2012 #

9 PM

Running 21:01 intensity: (22 @0) + (6:01 @1) + (14:38 @2) 3.73 km (5:38 / km) +9m 5:34 / km
ahr:128 max:146 shoes: R-NB 461 Black # 2

Monday Jun 18, 2012 #

9 AM

Running 21:33 intensity: (17 @0) + (7:32 @1) + (13:44 @2) 3.58 km (6:01 / km) +9m 5:56 / km
ahr:126 max:138 shoes: R-NB 461 Black # 2

6 PM

Running 1:00:35 intensity: (10:20 @1) + (50:15 @2) 10.15 km (5:58 / km) +279m 5:15 / km
ahr:79 max:147 shoes: R-NB 461 Black # 2

Sunday Jun 17, 2012 #

2 AM

Orienteering race 1:50:10 intensity: (3:27 @2) + (38:43 @3) + (1:08:00 @4) 15.52 km (7:06 / km) +283m 6:30 / km
ahr:160 max:169 shoes: O-Icebug Sisu 10.5

Jukola. Lots of fun racing through the Finnish forest.

My Splits: http://results.jukola.com/tulokset/en/j2012_ju/kil...

Saturday Jun 16, 2012 #

Event: Jukola 2012
 
1 AM

Orienteering 37:17 intensity: (1:02 @0) + (21:14 @1) + (15:01 @2) 3.32 km (11:14 / km) +51m 10:26 / km
ahr:124 max:145 shoes: O-Icebug Sisu 10.5


Leg 3 Fork 102, 182, 134, 141, 150, - Splits

Friday Jun 15, 2012 #

12 PM

Orienteering 52:43 intensity: (53 @0) + (35:54 @1) + (15:56 @2) 4.33 km (12:10 / km) +109m 10:48 / km
ahr:123 max:138 shoes: O-Icebug Sisu 10.5

Thursday Jun 14, 2012 #

11 AM

Running warm up/down 2:06 intensity: (9 @0) + (1:57 @1) 0.16 km (12:48 / km) +1m 12:26 / km
ahr:114 max:126 shoes: O-Icebug Sisu 10.5

Orienteering race 38:18 intensity: (12 @0) + (6 @1) + (2:17 @2) + (11:35 @3) + (24:08 @4) 5.03 km (7:36 / km) +25m 7:25 / km
ahr:159 max:171 shoes: O-Icebug Sisu 10.5

Forssa Games. M35. 8 minutes of mistakes, and 8 minutes from 1st/2nd - though nearly last. Sloppy.

Wednesday Jun 13, 2012 #

10 AM

Running 21:47 intensity: (42 @1) + (20:51 @2) + (14 @3) 3.76 km (5:48 / km) +32m 5:34 / km
ahr:137 max:156 shoes: R-NB 461 Black # 2

Tuesday Jun 12, 2012 #

11 AM

Running 37:56 intensity: (28 @0) + (1:54 @1) + (31:45 @2) + (1:43 @3) + (59 @4) + (1:07 @5) 5.97 km (6:21 / km) +154m 5:38 / km
ahr:136 max:178 shoes: R-NB 461 Black # 2

Monday Jun 11, 2012 #

11 AM

Running 26:24 intensity: (3:59 @1) + (22:25 @2) 4.44 km (5:57 / km) +44m 5:40 / km
ahr:132 max:145 shoes: R-NB 461 Black # 2

Sunday Jun 10, 2012 #

11 AM

Running warm up/down 46 [1] 0.11 km (7:06 / km)
ahr:104 max:111 shoes: O-Icebug Sisu 10.5

Orienteering race 29:33 intensity: (18 @0) + (35 @1) + (3:14 @2) + (11:41 @3) + (13:45 @4) 5.4 km (5:29 / km) +27m 5:21 / km
ahr:157 max:170 shoes: O-Icebug Sisu 10.5


Brown - Splits

Saturday Jun 9, 2012 #

1 PM

Running 1:19:13 intensity: (8:14 @1) + (1:10:59 @2) 14.91 km (5:19 / km) +100m 5:09 / km
ahr:131 max:140 shoes: R-NB 461 Black # 2

Friday Jun 8, 2012 #

3 PM

Running intervals 46:01 intensity: (5 @0) + (3:02 @1) + (28:20 @2) + (5:06 @3) + (9:28 @4) 7.94 km (5:48 / km) +309m 4:51 / km
ahr:144 max:170 shoes: R-NB 461 Black # 2

Thursday Jun 7, 2012 #

10 AM

Running 1:04:36 intensity: (25:04 @1) + (39:32 @2) 10.19 km (6:20 / km) +121m 5:59 / km
ahr:125 max:151 shoes: R-NB 461 Black # 2

Wednesday Jun 6, 2012 #

Running intervals 47:23 intensity: (30:00 @2) + (17:23 @4) 9.48 km (5:00 / km)
ahr:144 max:175 shoes: R-NB 461 Black # 2

FastTracks intervals. Arrived late, so did some of these 'on my own' (still on a crowded track, with supportive cheers at times)

4x300, 100 rest: ?, 74 (talking), 65, 66
5x400, 400 rest: 88, 82, 84, 82, 83
2x200, 200 rest: 37, 35.5

reasonably hard work, though could've been harder - will try to start on time, and keep up with Yuri in the future - tho next Wed. I'll be driving to the airport...

L-hamstring a little flared in evening after - taping...
6 PM

Running 47:23 intensity: (5:14 @1) + (24:08 @2) + (7:14 @3) + (10:37 @4) + (10 @5) 9.52 km (4:59 / km) +8m 4:57 / km
ahr:143 max:176 shoes: R-NB 461 Black # 2

Tuesday Jun 5, 2012 #

Running 2:07:43 [2] 21.03 km (6:04 / km) +175m 5:50 / km
shoes: R-NB 461 Black # 2

Long run, painting a bit more of the coverage map, including the 3.5-4.0km area near the new Wegman's, the turnpike entrance, Lockheed, and part of the King of Prussia mall. (I'll need to run through the mall at some point to finish that area :)

Radial coverage now extends to 3.6km, 41sq-km inside the circle. Next nearest spots:
3.6km, SE, Hunter's Lane & Steeplechase Rd. SE of Devon Prep.
3.7km, S, Downtown Berwyn, Eastern part
3.7km, W, Horse farm between Yellow Springs and Turnpike

Monday Jun 4, 2012 #

8 AM

Running 47:25 intensity: (8:16 @1) + (35:26 @2) + (3:43 @3) 8.54 km (5:33 / km) +116m 5:12 / km
ahr:134 max:157 shoes: R-NB 461 Black # 2

5 mile loop with Tom & Angelica. After 3x > 9 minute miles, where we concluded the reason for lack of speed is that we were probably just too old to run faster, Tom decided to push the 4th, and then esp. the 5th mile, which he managed in a respectable 7;30 or so.

Sunday Jun 3, 2012 #

Event: DVOA Daniel Boone Homestead
 
5 AM

Running warm up/down 2:39 intensity: (17 @0) + (32 @1) + (1:50 @2) 0.42 km (6:21 / km)
ahr:128 max:148 shoes: O-Icebug Sisu 10.5

Running race 20:59 intensity: (7 @1) + (37 @2) + (5:27 @3) + (14:48 @4) 5.0 km (4:12 / km) +110m 3:47 / km
ahr:163 max:173 shoes: O-Icebug Sisu 10.5

5k race @ Willows - 80% grass & trails - nice run. Saw the leader (Bill Frawley) finish, but I was back in 5th, less than a minute later. Waking up 35 minutes before the race starts likely wasn't the best plan...
9 AM

Running warm up/down 1:19 intensity: (10 @0) + (1:04 @1) + (5 @2) 0.19 km (6:49 / km)
ahr:116 max:128 shoes: O-Icebug Sisu 10.5

Orienteering race 21:45 intensity: (15 @0) + (8 @1) + (2:41 @2) + (5:56 @3) + (12:45 @4) 3.78 km (5:45 / km) +12m 5:40 / km
ahr:158 max:168 shoes: O-Icebug Sisu 10.5

Sprint 1. Wow has Daniel Boone changed since the map was made. Trails gone, green dots in a row is now a green wall...

More crawling through green than in a long time, plus a field of poison ivy. Glad Angelica wasn't there.
C • One word - it is GREEN. 10

Sprint1 - Splits

Saturday Jun 2, 2012 #

3 PM

Running 32:28 intensity: (18 @0) + (5:14 @1) + (26:56 @2) 5.19 km (6:15 / km) +171m 5:22 / km
ahr:132 max:144 shoes: R-NB 461 Black # 2

Friday Jun 1, 2012 #

7 AM

Running 20:30 intensity: (10:51 @1) + (9:39 @2) 3.61 km (5:41 / km) +6m 5:38 / km
ahr:125 max:144 shoes: R-NB 461 Black # 2

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