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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Running31 24:43:56 133.88(11:05) 215.46(6:53) 4556
  Orienteering8 7:01:08 36.22(11:38) 58.29(7:13) 2039
  Strength2 30:00
  Total38 32:15:04 170.1 273.75 6595
  [1-5]38 31:56:59
averages - weight:148kg

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Wednesday Apr 30, 2014 #

5 PM

Running 9:33 intensity: (1:39 @1) + (7:54 @2) 1.72 km (5:33 / km) +9m 5:24 / km
ahr:117 max:138 shoes: R-NB 481 Gray/Orange 3

Warm-up, rainy day @ track, only 4 people @ fastracks... (vs. 30 typ.)

Running intervals 27:58 intensity: (6:58 @0) + (1:04 @1) + (10:43 @2) + (3:15 @3) + (5:58 @4) 5.1 km (5:29 / km)
ahr:137 max:183 shoes: R-NB 481 Gray/Orange 3

3x 400, 200, 200, w/200 jogging rest. Rainy, run to car to avoid 1km away lightning by the end... :)

84.8, 41.9, 42.5
85.3, 40.0, 42.2
78.8, 39.1, 39.1

Tuesday Apr 29, 2014 #

9 AM

Running 1:42:06 intensity: (1:07:08 @1) + (34:58 @2) 13.4 km (7:37 / km) +295m 6:52 / km
ahr:115 max:144 shoes: R-NB 481 Gray/Orange 3

Monday Apr 28, 2014 #

9 AM

Running 1:00:23 intensity: (43:40 @1) + (16:43 @2) 9.22 km (6:33 / km) +194m 5:56 / km
ahr:113 max:136 shoes: R-NB 481 Gray/Orange 3

Sunday Apr 27, 2014 #

8 AM

Running 7:05 intensity: (3:41 @1) + (3:24 @2) 1.27 km (5:34 / km) +36m 4:53 / km
ahr:108 max:136 shoes: O-Icebug - Blk Spirit II OLX 2

Nice warmup to the start w/Alex Jospe. Her disciplined speed was helpful :)

Orienteering race 1:18:31 intensity: (6:58 @2) + (28:48 @3) + (42:45 @4) 12.06 km (6:31 / km) +498m 5:24 / km
ahr:153 max:173 shoes: O-Icebug - Blk Spirit II OLX 2


White Clay Creek - Blue - Splits

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs
 
10 AM

Orienteering race 35:50 intensity: (1:19 @2) + (18 @3) + (24:13 @4) + (10:00 @5) 6.53 km (5:29 / km) +153m 4:55 / km
ahr:172 max:180 shoes: O-Icebug - Blk Spirit II OLX 2

US Relay Champs - Leg 2 - Hammered it to bring us up from Angelica's ~15-sec back from the 2nd place team (and a few minutes from a very strong starting WCOC), to ~7-minutes ahead, a comfortable margin for AJ (who needed more than half of it) - vs. a strong team from CSU (3 F21's)

HR amazingly high for an O'-race - inspired by starting head-to-head - and then imagining other's had a shorter fork and pushing hard to catch back up (looking far ahead...)
1 PM

Running warm up/down 23:56 [1] 3.13 km (7:38 / km) +191m 5:51 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Friday Apr 25, 2014 #

Note
weight:148kg

12 PM

Running 33:47 intensity: (16:31 @1) + (17:16 @2) 4.37 km (7:44 / km) +232m 6:06 / km
ahr:118 max:144 shoes: R-NB 481 Gray/Orange 3

Thursday Apr 24, 2014 #

9 AM

Running 31:23 intensity: (20:52 @1) + (9:30 @2) + (1:01 @3) 4.89 km (6:25 / km) +6m 6:23 / km
ahr:110 max:155 shoes: R-NB 481 Gray/Orange 3

11 AM

Orienteering 41:30 intensity: (30:56 @1) + (10:34 @2) 3.85 km (10:47 / km) +189m 8:40 / km
ahr:100 max:144 shoes: O-Inov8 Oroc 340

Wednesday Apr 23, 2014 #

8 AM

Running 40:00 intensity: (20:00 @1) + (20:00 @2) 6.0 km (6:40 / km) +142m 5:58 / km
shoes: R-NB 481 Gray/Orange 3

5 PM

Running 28:42 intensity: (33 @0) + (4:14 @1) + (15:56 @2) + (3:38 @3) + (4:21 @4) 5.32 km (5:24 / km) +2m 5:23 / km
ahr:138 max:171 shoes: R-NB 481 Gray/Orange 3

Multiple 200's, supposedly at 1-mile race pace. Mine were comfortably at - people most were running faster. I'll tend to go faster if my upcoming weekend only has a local race..

48.2, 45.1, 42.8, 40.7
42.6, 45.2, 44.3, 43.8
43.4 - then a surprise 400 (coach told us at 170m... ;) - 84.6

Tuesday Apr 22, 2014 #

9 AM

Running 10:58 intensity: (3:58 @1) + (7:00 @2) 1.4 km (7:51 / km) +106m 5:42 / km
ahr:121 max:143 shoes: R-NB 481 Gray/Orange 3

Running 11:56 intensity: (7:03 @1) + (4:53 @2) 1.71 km (6:58 / km) +32m 6:23 / km
ahr:119 max:133 shoes: R-NB 481 Gray/Orange 3

Running 1:38:07 intensity: (42:12 @1) + (55:55 @2) 13.53 km (7:15 / km) +192m 6:46 / km
ahr:123 max:142 shoes: R-NB 481 Gray/Orange 3

Monday Apr 21, 2014 #

Strength 15:00 [1]

Full 1/25/14 set
11 AM

Running 1:14:33 intensity: (7:00 @1) + (55:00 @2) + (9:35 @3) + (2:58 @4) 9.68 km (7:42 / km) +71m 7:26 / km
ahr:142 max:164 shoes: R-NB 481 Gray/Orange 3

Sunday Apr 20, 2014 #

Running 22:00 [2] 3.5 km (6:17 / km) +100m 5:30 / km
shoes: R-NB 481 Gray/Orange 3

San Juan, treadmill early AM of depature

Saturday Apr 19, 2014 #

Event: DVOA Pakim Pond, Brendan Byrne State Forest
 
4 PM

Running 28:31 [2] 4.05 km (7:03 / km) +115m 6:10 / km
shoes: R-NB 481 Gray/Orange 3

Friday Apr 18, 2014 #

1 PM

Running 24:05 intensity: (1:48 @0) + (3:05 @1) + (19:12 @2) 3.5 km (6:53 / km) +128m 5:49 / km
ahr:128 max:148 shoes: R-NB 481 Gray/Orange 3

Thursday Apr 17, 2014 #

6 AM

Running 2:04 [1] 0.32 km (6:30 / km) +121m 2:14 / km
ahr:80 max:110 shoes: R-NB 481 Gray/Orange 3

Running 34:51 intensity: (26:03 @1) + (8:48 @2) 5.03 km (6:55 / km) +407m 4:56 / km
ahr:114 max:136 shoes: R-NB 481 Gray/Orange 3

Wednesday Apr 16, 2014 #

5 AM

Running 1:04:59 intensity: (35:41 @1) + (26:34 @2) + (1:41 @3) + (1:03 @4) 7.25 km (8:58 / km) +177m 7:59 / km
ahr:108 max:161 shoes: R-NB 481 Gray/Orange 3

Tuesday Apr 15, 2014 #

1 PM

Running 33:46 intensity: (4:00 @0) + (29:46 @1) 5.29 km (6:23 / km) +38m 6:10 / km
ahr:103 max:124 shoes: R-NB 481 Gray/Orange 3

Hot day in San Juan PR, with Angelica, who had to walk...

Monday Apr 14, 2014 #

5 AM

Running 28:45 intensity: (4:12 @1) + (24:33 @2) 4.36 km (6:35 / km) +56m 6:12 / km
shoes: R-NB 481 Gray/Orange 3

Sunday Apr 13, 2014 #

8 AM

Running warm up/down 12:00 [2] 1.56 km (7:42 / km) +123m 5:31 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 1:15:33 [4] 8.77 km (8:37 / km) +389m 7:03 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 9:00 [2] 1.21 km (7:26 / km) +37m 6:27 / km
shoes: O-Icebug - Blk Spirit II OLX 2


Sunday Classic, Blue - Splits

Saturday Apr 12, 2014 #

Event: West Point A-meet
 
10 AM

Orienteering race 1:07:04 [4] 8.0 km (8:23 / km) +300m 7:04 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Mispunch on #4, while running away from Sergei F. Haven't done that in a while. Check your codes, check your attackpoint...
2 PM

Orienteering race 29:37 intensity: (5:00 @2) + (14:23 @3) + (10:14 @4) 5.25 km (5:38 / km) +126m 5:02 / km
ahr:140 max:177 shoes: O-Icebug - Blk Spirit II OLX 2

'fun' race after the main event - a time-window'ed Score O'. Pretty tricky.

Saturday Classic, Blue - Splits

Friday Apr 11, 2014 #

8 AM

Orienteering 54:34 intensity: (35:45 @1) + (18:49 @2) 7.59 km (7:12 / km) +160m 6:30 / km
ahr:105 max:140 shoes: O-Inov8 Oroc 340

Thursday Apr 10, 2014 #

9 AM

Running 28:25 intensity: (8 @0) + (14:15 @1) + (14:02 @2) 4.7 km (6:03 / km)
ahr:124 max:135 shoes: R-NB 481 Gray/Orange 3

2 PM

Running 36:30 intensity: (11:53 @1) + (24:37 @2) 5.0 km (7:18 / km) +77m 6:46 / km
ahr:124 max:145 shoes: R-NB 481 Gray/Orange 3

Wednesday Apr 9, 2014 #

Running 35:15 intensity: (13:22 @1) + (21:53 @2) 4.3 km (8:12 / km) +30m 7:55 / km
shoes: R-NB 481 Gray/Orange 3

Jogging around at AJ's track meet
5 PM

Running warm up/down 5:12 intensity: (1:19 @1) + (1:05 @2) + (40 @3) + (2:08 @4) 0.89 km (5:52 / km) +12m 5:30 / km
ahr:126 max:172 shoes: R-NB 481 Gray/Orange 3

Running intervals 26:24 intensity: (1:08 @1) + (16:15 @2) + (3:16 @3) + (5:45 @4) 5.53 km (4:47 / km) +3m 4:46 / km
ahr:145 max:182 shoes: R-NB 481 Gray/Orange 3

150's

27.7, 26.8, 26.9, 26.9
26.6, 27.9, 27.6, 27.0
26.1
+ a 400 - to beat AJ's best 400 of the year... (taking back that house title)
73.5

Tuesday Apr 8, 2014 #

9 AM

Running 12:13 intensity: (7:42 @1) + (4:31 @2) 1.1 km (11:06 / km) +40m 9:24 / km
shoes: R-NB 481 Gray/Orange 3

Running 1:20:40 intensity: (21:43 @1) + (58:57 @2) 12.0 km (6:43 / km) +149m 6:20 / km
ahr:121 max:148 shoes: R-NB 481 Gray/Orange 3

Monday Apr 7, 2014 #

Strength 15:00 [1]

Full 1/25/14 set
9 AM

Running 1:12:55 intensity: (1:19 @0) + (1:01:02 @1) + (10:34 @2) 9.3 km (7:51 / km) +135m 7:19 / km
ahr:112 max:140 shoes: R-NB 481 Gray/Orange 3

Sunday Apr 6, 2014 #

10 AM

Orienteering race 38:29 intensity: (55 @0) + (22 @1) + (1:26 @2) + (12:15 @3) + (23:31 @4) 6.24 km (6:10 / km) +224m 5:14 / km
ahr:158 max:173 shoes: O-Icebug - Blk Spirit II OLX 2

Running 1:03 intensity: (20 @0) + (43 @1) 0.1 km (10:00 / km)
ahr:108 max:117 shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 12:16 intensity: (8:06 @1) + (4:10 @2) 1.33 km (9:14 / km) +26m 8:24 / km
ahr:113 max:148 shoes: O-Icebug - Blk Spirit II OLX 2


Red - Splits

Saturday Apr 5, 2014 #

Event: DVOA Lower Perkiomen / J.J. Audubon
 
Event: Tyler Arboretum 10k Trail Run
 
7 AM

Running warm up/down 2:24 intensity: (35 @1) + (1:49 @2) 0.39 km (6:12 / km)
ahr:132 max:147 shoes: O-Icebug - Blk Spirit II OLX 2

Running race 22:45 intensity: (59 @0) + (32 @1) + (1:10 @2) + (1:37 @3) + (18:27 @4) 5.17 km (4:24 / km) +64m 4:09 / km
ahr:165 max:176 shoes: O-Icebug - Blk Spirit II OLX 2

Won the Swamp Stomp 5k (230 people) in Perkiomenville.

Biggest race I've ever one, IIRC. :) !
C • Way to go! 5

Running warm up/down 5:34 intensity: (3:25 @1) + (2:09 @2) 0.64 km (8:39 / km) +20m 7:29 / km
ahr:120 max:128 shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 4:32 intensity: (1:05 @0) + (3:27 @1) 0.44 km (10:25 / km) +22m 8:19 / km
ahr:112 max:124 shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 40 [1] 0.08 km (8:20 / km) +36m 2:34 / km
ahr:113 max:121 shoes: O-Icebug - Blk Spirit II OLX 2

Friday Apr 4, 2014 #

9 AM

Running 58:01 intensity: (34:45 @1) + (19:57 @2) + (3:19 @3) 8.85 km (6:33 / km) +190m 5:55 / km
ahr:121 max:154 shoes: R-NB 481 Gray/Orange 3

Thursday Apr 3, 2014 #

11 AM

Running 46:52 intensity: (8:52 @1) + (38:00 @2) 8.4 km (5:35 / km) +175m 5:03 / km
shoes: R-NB 481 Gray/Orange 3

Wednesday Apr 2, 2014 #

9 AM

Running warm up/down 11:03 intensity: (2:27 @1) + (8:36 @2) 1.75 km (6:19 / km) +70m 5:16 / km
ahr:127 max:145 shoes: O-Inov8 Mudclaw 330

Running intervals 41:10 intensity: (17:29 @1) + (8:58 @2) + (2:00 @3) + (12:43 @4) 5.51 km (7:28 / km) +290m 5:55 / km
ahr:135 max:171 shoes: O-Inov8 Mudclaw 330

Running warm up/down 27:38 intensity: (16:23 @1) + (9:42 @2) + (1:12 @3) + (21 @4) 3.87 km (7:09 / km) +70m 6:33 / km
ahr:125 max:160 shoes: O-Inov8 Mudclaw 330

Tuesday Apr 1, 2014 #

9 AM

Running 16 [1] 0.08 km (3:23 / km)
ahr:94 max:107 shoes: R-NB 481 Gray/Orange 3

Running long 2:11:40 intensity: (1:02:22 @1) + (1:09:18 @2) 19.23 km (6:51 / km) +337m 6:18 / km
ahr:121 max:141 shoes: R-NB 481 Gray/Orange 3

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