Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Running30 23:20:18 147.3(9:30) 237.05(5:54) 4405
  Orienteering5 3:45:12 20.07(11:13) 32.3(6:58) 72781c
  Strength2 25:00 1.74 2.8 142
  Total34 27:30:30 169.11 272.15 527481c
  [1-5]34 27:12:41
averages - weight:66.2kg

«»
2:34
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jun 30, 2013 #

Event: DVOA Hickory Run State Park
 

Orienteering race 57:39 [3] 5.5 km (10:29 / km) +150m 9:13 / km
shoes: R-NB 481 Gray/Orange 2

Hickory Run - Green, cuz it was hot and I was tapering for WOC. Didn't push quite speed either, which was a good thing, as it was rough out there - Zhyk smashed his foot hard (& me similarly, but lesser - felt it on the training days in Finland...) and Gnaitouk gashed his knee...

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: O-Icebug - Black Spirit II OLX

Weak...

Green - Splits

Saturday Jun 29, 2013 #

Running 25:00 [2] 4.5 km (5:33 / km) +40m 5:19 / km
shoes: R-NB 481 Gray/Orange 2

Hickory run loop with Angelica. A little too warm, and a little too little time around the kids & Kolya camping, to go far.

Friday Jun 28, 2013 #

Running 22:00 [2] 4.0 km (5:30 / km) +20m 5:22 / km
shoes: R-NB 481 Gray/Orange 2

Thursday Jun 27, 2013 #

Running 46:53 [2] 7.75 km (6:03 / km) +206m 5:20 / km
shoes: R-NB 481 Gray/Orange 2

Misery & joy

Wednesday Jun 26, 2013 #

Event: Tex Mex 5k Race for Open Space
 

Running 30:27 intensity: (12:29 @1) + (10:28 @2) + (7:30 @4) 5.15 km (5:55 / km) +10m 5:51 / km
max:173 shoes: R-NB 481 Gray/Orange 2

Really hot, and kind of tapering, so ran to the track and back, and did just a few intervals...
~85, 60% humid & sunny... 5x400 - sipping cold water and jogging 100m between.... 89,88,86, 85j 88

Tuesday Jun 25, 2013 #

Running 1:30:46 [2] 13.47 km (6:44 / km) +360m 5:57 / km
shoes: R-NB 481 Gray/Orange 2

Monday Jun 24, 2013 #

Running 35:42 [2] 5.29 km (6:45 / km) +150m 5:55 / km
shoes: R-NB 481 Gray/Orange 2

Sunday Jun 23, 2013 #

Event: DVOA Lower Perkiomen / J.J. Audubon
 
Event: Run for the Ages Age-Graded 10k Trail Race
 
6 AM

Running warm up/down 5:03 intensity: (26 @0) + (2:44 @1) + (1:53 @2) 0.69 km (7:22 / km) +12m 6:46 / km
ahr:119 max:133 shoes: R-NB 481 Gray/Orange 2

Running race 45:14 intensity: (27 @1) + (10 @2) + (42 @3) + (43:55 @4) 9.59 km (4:43 / km) +250m 4:10 / km
ahr:167 max:175 shoes: O-Icebug Sisu 10.5

https://www.pretzelcitysports.com/userfiles/file/1...
20th place of 212, and 5.5 minutes out of the lead at this age-graded chasing start trail 10k... 6th best time.

Really hit a heat wall for my running speed about halfway through - was back/forth with the M16-19 winner - him passing me uphill - until that point, then I could no longer catch him downhill, and it was all over at the next uphill. Jumped into a stream at that point to help cool down.

Real-feel was ~80-85

Was too hot for Angelica definitely, and AJ too - who otherwise would have joined me (and with a 7 minute further head start, Angelica & I would be quite close...)

Running 1:56 [1] 0.3 km (6:27 / km) +5m 5:57 / km
ahr:101 max:123 shoes: O-Icebug Sisu 10.5

Saturday Jun 22, 2013 #

Event: Elverson Day 5K & 1 Mile Fun Walk
 
2 PM

Running 30:38 intensity: (17 @0) + (3:39 @1) + (26:42 @2) 4.86 km (6:18 / km) +140m 5:30 / km
ahr:130 max:144 shoes: R-NB 481 Gray/Orange 2

Friday Jun 21, 2013 #

7 AM

Running 10:11 intensity: (7:26 @1) + (2:45 @2) 1.36 km (7:31 / km) +17m 7:04 / km
ahr:102 max:147 shoes: R-NB 481 Gray/Orange 2

Running race 11:47 [4] 2.0 mi (5:53 / mi)
ahr:166 max:180 shoes: R-NB 481 Gray/Orange 2

Kids wanted to run 2 miles at the track, so I gave them a 2 lap head start... PR for the 2 mile, so recording as a race...

Running 1:51 intensity: (39 @1) + (1:12 @2) 0.25 km (7:19 / km)
ahr:124 max:132 shoes: R-NB 481 Gray/Orange 2

5 PM

Running 19:52 intensity: (5:56 @1) + (13:56 @2) 3.33 km (5:58 / km) +35m 5:40 / km
ahr:118 max:139 shoes: R-NB 481 Gray/Orange 2

Thursday Jun 20, 2013 #

8 AM

Running 50:15 intensity: (1:27 @0) + (21:34 @1) + (27:14 @2) 8.63 km (5:49 / km) +103m 5:30 / km
ahr:124 max:138 shoes: R-NB 481 Gray/Orange 2

Wednesday Jun 19, 2013 #

7 AM

Running intervals 38:07 intensity: (48 @0) + (10:17 @1) + (13:21 @2) + (5:04 @3) + (8:37 @4) 7.34 km (5:11 / km) +67m 4:58 / km
ahr:140 max:176 shoes: R-NB 481 Gray/Orange 2

Tuesday Jun 18, 2013 #

8 AM

Running 1:12:24 intensity: (40 @0) + (9:08 @1) + (1:00:52 @2) + (1:21 @3) + (23 @4) 11.71 km (6:11 / km) +169m 5:46 / km
ahr:131 max:163 shoes: R-NB 481 Gray/Orange 2

2 PM

Running 37:20 intensity: (33 @0) + (20:37 @1) + (16:10 @2) 6.16 km (6:04 / km) +98m 5:37 / km
ahr:123 max:140 shoes: R-NB 481 Gray/Orange 2

Monday Jun 17, 2013 #

9 AM

Running hills 34:37 intensity: (34 @0) + (9:01 @1) + (25:02 @2) 5.3 km (6:32 / km) +160m 5:41 / km
ahr:127 max:142 shoes: R-NB 481 Gray/Orange 2

Sunday Jun 16, 2013 #

Event: DVOA Washington Crossing SP - !!! Pre-Register !!!
 
9 AM

Orienteering race 51:51 intensity: (16 @0) + (14 @1) + (13:01 @2) + (20:09 @3) + (18:11 @4) 7.46 km (6:57 / km) +203m 6:07 / km
ahr:153 max:170 21c shoes: O-Icebug - Black Spirit II OLX

C • World on Splits 6

Red - Splits

Saturday Jun 15, 2013 #

Event: 5k
 
Event: Jämsä-Jukola 2013
 

Strength 7:00 [1]

About half the normal strength set.
7 AM

Running 1:22:43 intensity: (44 @0) + (5:04 @1) + (1:16:55 @2) 15.12 km (5:28 / km) +120m 5:16 / km
ahr:132 max:145 shoes: R-NB 481 Gray/Orange 2

Friday Jun 14, 2013 #

8 AM

Running intervals 1:24:37 intensity: (3:54 @0) + (22:50 @1) + (29:21 @2) + (16:49 @3) + (11:43 @4) 12.98 km (6:31 / km) +544m 5:23 / km
ahr:140 max:187 shoes: R-NB 481 Gray/Orange 2

Thursday Jun 13, 2013 #

1 PM

Running warm up/down 4:09 intensity: (19 @0) + (3:50 @1) 0.56 km (7:27 / km) +4m 7:12 / km
ahr:109 max:118 shoes: R-NB 481 Gray/Orange 2

Running 1:42 intensity: (1:41 @2) + (1 @3) 0.3 km (5:40 / km) +6m 5:09 / km
ahr:101 max:150 shoes: R-NB 481 Gray/Orange 2

Running 2:54 intensity: (24 @1) + (1:16 @2) + (1:14 @3) 0.45 km (6:27 / km) +7m 5:59 / km
ahr:96 max:141 shoes: R-NB 481 Gray/Orange 2

Running 16:43 intensity: (3:21 @0) + (5:55 @1) + (7:27 @2) 2.55 km (6:33 / km) +22m 6:17 / km
ahr:105 max:140 shoes: R-NB 481 Gray/Orange 2

Wednesday Jun 12, 2013 #

3 PM

Running warm up/down 3:04 intensity: (32 @0) + (1:31 @1) + (1:01 @2) 0.42 km (7:18 / km) +49m 4:37 / km
ahr:114 max:138 shoes: R-NB 481 Gray/Orange 2

Running intervals 34:40 intensity: (50 @0) + (7 @1) + (11:52 @2) + (6:45 @3) + (15:06 @4) 8.16 km (4:15 / km) +112m 3:59 / km
ahr:155 max:177 shoes: R-NB 481 Gray/Orange 2

Track was interesting today, as Maggie's husband Matt - a former <30 minute 10k runner, showed up for the first time. He's as old as me, and hasn't done a race or track workout in 9 months, but that didn't stop him from being faster than me...
3 x (1000/100 + 400/200 + 200/300)

3:56, 90.2, 40.8
3:50, 86.0, 38.7
3:46, 81.0, 36.9

Tuesday Jun 11, 2013 #

Note
weight:66.2kg

After the long run... And I stopped for a lot of water too...
6 AM

Running long 2:34:27 intensity: (48 @0) + (18:06 @1) + (2:15:32 @2) + (1 @3) 23.75 km (6:30 / km) +405m 6:00 / km
ahr:131 max:150 shoes: R-NB 481 Gray/Orange 2

Monday Jun 10, 2013 #

6 AM

Running 30:00 [2] 5.5 km (5:27 / km) +100m 5:00 / km
shoes: R-NB 481 Gray/Orange 2

Local run

Sunday Jun 9, 2013 #

Event: DVOA Fort Washington
 
5 AM

Running warm up/down 2:30 [2] 0.25 km (10:00 / km)
shoes: O-Icebug - Black Spirit II OLX

Orienteering race 42:51 intensity: (55 @2) + (15:14 @3) + (26:42 @4) 7.54 km (5:41 / km) +185m 5:04 / km
30c shoes: O-Icebug - Black Spirit II OLX


red - Splits

Saturday Jun 8, 2013 #

Event: Wissahickon Trail Classic 10k 9am
 
5 AM

Running warm up/down 2:57 intensity: (22 @0) + (10 @1) + (58 @2) + (23 @3) + (1:04 @4) 0.34 km (8:39 / km) +120m 3:08 / km
ahr:139 max:166 shoes: O-Icebug Sisu 10.5

Running warm up/down 7:28 intensity: (12 @0) + (2:48 @1) + (4:15 @2) + (13 @3) 0.85 km (8:47 / km) +53m 6:42 / km
ahr:126 max:152 shoes: O-Icebug Sisu 10.5

Running race 45:52 intensity: (9 @0) + (6 @1) + (13 @2) + (34 @3) + (44:28 @4) + (22 @5) 10.07 km (4:33 / km) +237m 4:05 / km
ahr:169 max:177 shoes: O-Icebug Sisu 10.5

Running warm up/down 10:06 intensity: (4:52 @1) + (5:14 @2) 1.21 km (8:22 / km) +52m 6:53 / km
ahr:104 max:140 shoes: O-Icebug Sisu 10.5

Friday Jun 7, 2013 #

10 AM

Running 56:51 intensity: (15 @0) + (4:35 @1) + (52:01 @2) 8.85 km (6:25 / km) +274m 5:34 / km
ahr:131 max:147 shoes: R-NB 481 Gray/Orange 2

Thursday Jun 6, 2013 #

1 PM

Strength 18:00 intensity: (4:00 @1) + (14:00 @2) 2.8 km (6:26 / km) +142m 5:08 / km
shoes: R-NB 481 Gray/Orange 2

Wednesday Jun 5, 2013 #

8 AM

Running 8:40 [1] 1.14 km (7:36 / km) +23m 6:54 / km
shoes: R-NB 481 Gray/Orange 2

3 PM

Running intervals 45:28 intensity: (22 @0) + (5:21 @1) + (20:06 @2) + (13:42 @3) + (5:57 @4) 9.99 km (4:33 / km) +55m 4:26 / km
ahr:144 max:164 shoes: R-NB 481 Gray/Orange 2

Tuesday Jun 4, 2013 #

8 AM

Running 1:39:07 intensity: (24 @0) + (8:26 @1) + (1:26:11 @2) + (1:20 @3) + (2:46 @4) 16.56 km (5:59 / km) +251m 5:34 / km
ahr:130 max:145 shoes: R-NB 481 Gray/Orange 2

Monday Jun 3, 2013 #

8 AM

Running 40:29 intensity: (36 @0) + (13:17 @1) + (26:36 @2) 6.32 km (6:25 / km) +99m 5:57 / km
ahr:126 max:136 shoes: R-NB 481 Gray/Orange 2

Sunday Jun 2, 2013 #

Event: QOC Jug Bay Chase
 
Event: DVOA Norristown Farm Park
 
7 AM

Orienteering race 1:03:59 intensity: (23:15 @2) + (30:25 @3) + (10:19 @4) 9.8 km (6:32 / km) +169m 6:01 / km
ahr:150 max:165 23c shoes: O-Icebug - Black Spirit II OLX

Hot (real-feel 80-85) - lots of water on head/back at each of multiple stream crossings helped...

Fairly technical course for Norristown Farm Park. Pretty clean run w/focus only lost once where I overshot and turn and attacked from the back.

Red - Splits

Saturday Jun 1, 2013 #

Event: DVOA Valley Forge National Historical Park, Fatlands
 

Running 37:48 [2] 6.3 km (6:00 / km) +30m 5:52 / km
shoes: R-NB 481 Gray/Orange 2

Orienteering tempo 8:52 [4] 2.0 km (4:26 / km) +20m 4:13 / km
7c shoes: R-NB 481 Gray/Orange 2

Ran the VF Fatlands Trails Day White - after AJ ran 14:45, and Angelica ran 10:24

Running 15:00 [1] 2.0 km (7:30 / km)
shoes: R-NB 481 Gray/Orange 2

Oriana Shadow

« Earlier | Later »