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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Running25 16:43:11 99.01(10:08) 159.35(6:18) 1680
  Orienteering11 9:42:17 46.37(12:33) 74.62(7:48) 171660c
  Total35 26:25:28 145.38(10:54) 233.97(6:47) 339660c
  [1-5]35 26:08:13

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Saturday Apr 30, 2016 #

Event: Raid the Sanctuary II
 
6 AM

Running 30:08 intensity: (20 @0) + (5:51 @1) + (23:57 @2) 4.55 km (6:38 / km) +128m 5:49 / km
ahr:130 max:148 shoes: R-NB 481 Gray/Orange 6

Friday Apr 29, 2016 #

6 AM

Running 1:07:05 intensity: (20 @0) + (6:00 @1) + (56:06 @2) + (1:39 @3) + (3:00 @4) 11.01 km (6:06 / km) +150m 5:42 / km
ahr:136 max:163 shoes: R-NB 481 Gray/Orange 6

Loop with Natasha

Thursday Apr 28, 2016 #

7 AM

Running hills 59:18 intensity: (2:30 @0) + (16:09 @1) + (40:39 @2) 8.16 km (7:16 / km) +290m 6:10 / km
ahr:128 max:147 shoes: R-NB 481 Gray/Orange 6

Misery & Joy

Wednesday Apr 27, 2016 #

Running intervals 43:00 intensity: (20:00 @2) + (23:00 @4) 7.8 km (5:31 / km)
shoes: R-NB 481 Gray/Orange 6

Fasttracks intervals.
300/200/100 w/100 rests
goal 63, 40, 19
actual
65, 41, 18.6
63, 42, 18
62, 41, 19
62, 39, 19
61, 35.5, 17.3

Tuesday Apr 26, 2016 #

6 AM

Running 59:43 intensity: (40:00 @1) + (19:43 @2) 8.89 km (6:43 / km) +77m 6:26 / km
shoes: R-NB 481 Gray/Orange 6

With Tom & Natasha. 422 ped. bridge looking mostly complete - just guardrails left. 422 expansion clearly started earth moving.

Monday Apr 25, 2016 #

Running 28:00 [2] 4.3 km (6:31 / km)
shoes: R-NB 481 Gray/Orange 6

Something around chesterbrook

Sunday Apr 24, 2016 #

6 AM

Orienteering 1:16:25 intensity: (3 @0) + (19 @1) + (7:36 @2) + (33:34 @3) + (34:53 @4) 9.06 km (8:26 / km) +343m 7:06 / km
ahr:157 max:171 shoes: O-Icebug - Grn Spirit 3 - 11

West point long. Gave up 3 minutes lost on #1, and another 2-3 on a too hilly/slashy route choice, which was enough of an opening for Hannah to scalp...

Long - Red - Splits

Saturday Apr 23, 2016 #

Event: West Point National Meet
 

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Misc. warmups (and limited cooldowns) at West Point Sat.
6 AM

Orienteering race 38:26 intensity: (26 @2) + (11:40 @3) + (25:15 @4) + (1:05 @5) 4.81 km (8:00 / km) +210m 6:34 / km
ahr:161 max:178 shoes: R-NB 481 Gray/Orange 6

West Point Middle
11 AM

Orienteering race 19:28 intensity: (52 @1) + (47 @2) + (2:57 @3) + (14:52 @4) 3.16 km (6:10 / km) +33m 5:52 / km
ahr:154 max:174 shoes: O-Icebug - Grn Spirit 3 - 11

Sprint @ West Point - Pushed hard to try to beat Hannah. Did...

Middle - Blue - Splits

Sprint - Blue - Splits

Friday Apr 22, 2016 #

3 PM

Orienteering 33:00 [2] 3.43 km (9:36 / km) +50m 8:57 / km
shoes: R-NB 481 Gray/Orange 6

Fri. evening warmup training with AJ - who crashed and smashed his left arm pretty hard 1 minute in, but kept going with the training!

Thursday Apr 21, 2016 #

Note

To PA
7 AM

Running 1:29:52 intensity: (2:54 @0) + (52 @1) + (1:13:30 @2) + (11:35 @3) + (1:01 @4) 16.62 km (5:24 / km) +57m 5:19 / km
ahr:143 max:165 shoes: R-NB 481 Gray/Orange 6

With Steve. Buggy.

Wednesday Apr 20, 2016 #

8 AM

Running 26:37 intensity: (22:29 @2) + (2:09 @3) + (1:59 @4) 3.39 km (7:50 / km) +68m 7:08 / km
shoes: R-NB 481 Gray/Orange 6

2 hill intervals

Tuesday Apr 19, 2016 #

7 AM

Running 1:20:30 intensity: (27:48 @1) + (51:45 @2) + (57 @3) 13.97 km (5:46 / km) +23m 5:43 / km
ahr:119 max:153 shoes: R-NB 481 Gray/Orange 6

Partly with Frank & Steve - Frank resting pre-marathon - so I continued for a longer loop.

Monday Apr 18, 2016 #

4 PM

Running 22:48 [2] 3.5 km (6:31 / km) +45m 6:07 / km
shoes: R-NB 481 Gray/Orange 6

Sunday Apr 17, 2016 #

Event: DVOA Quail Hill Scout Camp
 

Note

To CA fr. RI
6 AM

Orienteering race 52:54 intensity: (29 @0) + (2:11 @1) + (6:12 @2) + (29:20 @3) + (14:42 @4) 7.54 km (7:01 / km) +118m 6:30 / km
ahr:153 max:166 shoes: O-Icebug - Grn Spirit 3 - 11

Troll cup classic Red - HR suggest I could've been pushing much better, but still managed to (just) eke out a win - on Red (M40) - apparently my fighting spirit was partially burned up on Sat. PM.

Classic Red - Splits

Saturday Apr 16, 2016 #

Event: 2016 NEOC Troll Cup: High Rock
 

Orienteering race 31:44 [4] 4.0 km (7:56 / km) +100m 7:03 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Prelim

Running warm up/down 15:00 [2] 2.2 km (6:49 / km) +40m 6:15 / km
shoes: O-Icebug - Grn Spirit 3 - 11

misc. warm-ups, & even a cool-down
11 AM

Orienteering 44:28 [4] **** 5.3 km (8:23 / km) +100m 7:40 / km
ahr:154 max:171 20c shoes: O-Icebug - Grn Spirit 3 - 11

Troll cup chase, running hard to stay away from Kevin, Jordan & Isak. And I (just) managed! Probably the hardest O' push in a long time!

Middle Prelim Blue - Splits

Middle Final Blue - Splits

Friday Apr 15, 2016 #

8 AM

Running 26:13 intensity: (4:00 @0) + (9:00 @1) + (13:13 @2) 4.27 km (6:09 / km) +29m 5:57 / km
ahr:113 max:136 shoes: R-NB 481 Gray/Orange 6

Ingress loops

Thursday Apr 14, 2016 #

6 AM

Orienteering 1:21:40 intensity: (52:09 @1) + (29:31 @2) 10.35 km (7:54 / km) +203m 7:11 / km
ahr:78 max:141 shoes: R-NB 481 Gray/Orange 6

AM - refreshing streamers & map for SCEE
PM - with AJ (or Ori?) I forget, around CB

Wednesday Apr 13, 2016 #

1 PM

Running 46:04 intensity: (6:00 @1) + (25:48 @2) + (5:42 @3) + (7:57 @4) + (37 @5) 8.81 km (5:14 / km) +29m 5:09 / km
ahr:135 max:176 shoes: R-NB 481 Gray/Orange 6

To the KoP track, near my oil change place...
Intervals with shortish rests, working around the lingering HS practice session.
23, 23, 24, 23, 24, 22, 22, 23
45, 42,
88, 85, 85, 89
36.0

Tuesday Apr 12, 2016 #

11 AM

Running 42:48 intensity: (2:16 @1) + (36:23 @2) + (4:09 @3) 6.85 km (6:15 / km) +76m 5:55 / km
ahr:134 max:153 shoes: R-NB 481 Gray/Orange 6

A loop near Oriana's track meet - her PR setter in the mile

Monday Apr 11, 2016 #

10 AM

Running 53:33 intensity: (17:11 @1) + (36:22 @2) 7.4 km (7:14 / km) +328m 5:55 / km
ahr:125 max:140 shoes: R-NB 481 Gray/Orange 6

Misery & Joy

Sunday Apr 10, 2016 #

Event: DVOA Norristown Farm Park
 

Orienteering 1:20:00 [2] ** 10.0 km (8:00 / km) +150m 7:27 / km
20c shoes: O-Icebug - Grn Spirit 3 - 11

Some early AM control setting for NFP, and pickup much later

Saturday Apr 9, 2016 #

Event: DVOA Lower Perkiomen / J.J. Audubon
 

Orienteering 1:20:00 [2] ** 10.0 km (8:00 / km) +150m 7:27 / km
20c shoes: O-Inov8 From Jenny

Helping AJ set controls for NFP - in sleet...

Friday Apr 8, 2016 #

Note

To PA

Running 28:00 intensity: (20:00 @2) + (8:00 @4) 4.5 km (6:13 / km) +100m 5:36 / km
shoes: R-NB 481 Gray/Orange 6

Quick set of hill intervals

Thursday Apr 7, 2016 #

Running 45:00 [2] 6.8 km (6:37 / km) +15m 6:33 / km
shoes: R-NB 481 Gray/Orange 6

Easy segments around campus comparing Fit to Garmin.

Wednesday Apr 6, 2016 #

Running 26:00 intensity: (13:00 @1) + (13:00 @2) 4.0 km (6:30 / km) +10m 6:25 / km
shoes: R-NB 481 Gray/Orange 6

AM run, was supposed to do intervals, but was feeling sluggish, so postponed that till a PM run
7 PM

Running 24:12 intensity: (20:00 @2) + (4:12 @4) 3.91 km (6:11 / km) +27m 5:59 / km
shoes: R-NB 481 Gray/Orange 6

A flat 1km surge in the middle - flat dirt trail in 4:12 - didn't work well either, so decided to bag intervals for the day.

Tuesday Apr 5, 2016 #

Running 1:27:46 [2] 13.0 km (6:45 / km) +10m 6:44 / km
shoes: R-NB 481 Gray/Orange 6

Longish AM run (with guys from office?) eastward (time/dist from Fit)

Monday Apr 4, 2016 #

8 AM

Running 20:35 [2] 3.24 km (6:21 / km) +33m 6:03 / km
shoes: R-NB 481 Gray/Orange 6

A couple quick hills in a box checker near the office.

Sunday Apr 3, 2016 #

Event: DVOA Warwick County Park
 

Note

To CA

Running warm up/down 5:00 [2] 0.8 km (6:15 / km) +30m 5:16 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Loop around the field as a warmup with AJ, no cooldown that I can recall.
9 AM

Orienteering race 44:12 intensity: (1:07 @0) + (53 @1) + (3:04 @2) + (7:25 @3) + (31:43 @4) 6.98 km (6:20 / km) +259m 5:21 / km
ahr:158 max:172 shoes: O-Icebug - Grn Spirit 3 - 11

Good race, knowing Sam was chasing me a few minutes back, and AJ was several minutes ahead kept me moving. Blew by AJ - for some reason he wasn't feeling great for such a distance, and he didn't stick with me for long. Still got Ryzhkov'ed (not surprising) and Sam'ed (impressed.)

Red - Splits

Saturday Apr 2, 2016 #

12 PM

Running 23:05 intensity: (17:34 @1) + (5:31 @2) 3.57 km (6:28 / km) +41m 6:07 / km
ahr:118 max:137 shoes: R-NB 481 Gray/Orange 6

Friday Apr 1, 2016 #

11 AM

Running 37:54 intensity: (5:32 @0) + (1:58 @1) + (26:42 @2) + (1:00 @3) + (47 @4) + (1:55 @5) 5.8 km (6:32 / km) +44m 6:17 / km
ahr:133 max:182 shoes: R-NB 481 Gray/Orange 6

1x tempo 800m in 2:44, in an otherwise normal run - inspired by AJ's new PR of a 2:40 a few days earlier - that I didn't quite hit... :)

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