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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2010:

activity # timemileskm+m
  Running29 19:43:56 121.42(9:45) 195.41(6:04) 1021
  Orienteering7 8:19:33 41.97(11:54) 67.55(7:24) 1120
  Strength3 25:00
  Total35 28:28:29 163.39 262.96 2141
  [1-5]35 28:15:19

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Monday May 31, 2010 #

5 AM

Running 22:29 intensity: (8 @0) + (21:48 @1) + (33 @2) 3.41 km (6:36 / km)
ahr:115 max:134 shoes: R-NB-Gray-460 # 3

Rolled out of bed at 7:30 AM and ran near Vadim's apartment. I'm so not happy running on just-woke-up legs.

Walked around NYC for much of the rest of the day - 2nd sightseeing day with the kids. They're as tough as mom & dad at this point in terms of walking around all day.

Sunday May 30, 2010 #

4 AM

Running 51:13 intensity: (13:41 @1) + (37:32 @2) 8.11 km (6:19 / km)
ahr:132 max:144 shoes: O-Inov8 Mudclaw 330

Wet (rained at night, still humid in AM) test of new Inov8's on my hill loop. Conclusion: Inov8 MudClaw's are as slippery as my running shoes on wet rock & wood. Definitely not O'shoe quality. Comfortable though, and will O'-race in them when it's dry (e.g. much of WABCO trip.) (WA state, AB province, BC province, CO state...)

Still not sure what I'm going to get for wet O' when my last pair of spikes die - likely not too long from now given the 1100km's on them so far.

Saturday May 29, 2010 #

Event: SVO Camp Todd
 
9 AM

Running 1:27:47 intensity: (2:05 @0) + (42:42 @1) + (39:00 @2) + (3:12 @3) + (48 @4) 15.1 km (5:49 / km)
ahr:117 max:164 shoes: R-NB-Gray-460 # 3

With Oriana & AJ (on their bikes, me running) to Wawa for lunch & back to the car. Oriana was slow at the start, as fast as me (running) in the middle, then passing AJ back and forth out in front at the end.

Friday May 28, 2010 #

6 AM

Running 1:05:53 intensity: (5 @0) + (40:30 @1) + (25:18 @2) 11.34 km (5:49 / km)
ahr:126 max:140 shoes: R-NB-Gray-460 # 3

Thursday May 27, 2010 #

7 AM

Running 27:50 intensity: (12:53 @1) + (14:57 @2) 4.54 km (6:08 / km)
ahr:125 max:138 shoes: R-NB-Gray-460 # 3

Wednesday May 26, 2010 #

7 PM

Running 20:24 intensity: (38 @0) + (19:26 @1) + (20 @2) 3.38 km (6:02 / km)
ahr:116 max:131 shoes: R-NB-Gray-460's 2nd pair

Sick with a sore throat (and for next week or so almost - never bad, but enough to slow the training)

Tuesday May 25, 2010 #

9 AM

Running 25:16 intensity: (18 @0) + (22:09 @1) + (2:49 @2) 3.98 km (6:21 / km)
ahr:120 max:131 shoes: O-Inov8 Mudclaw 330

Monday May 24, 2010 #

8 AM

Running 21:39 intensity: (19:59 @1) + (1:40 @2) 3.23 km (6:42 / km)
ahr:122 max:134 shoes: R-NB-Gray-460 # 3

Sick with some kind of stomach flu. Weak Tuesday.

Sunday May 23, 2010 #

Event: Billygoat Run at Mt. Tom
 
10 AM

Running 1:15:32 intensity: (35:26 @1) + (37:43 @2) + (2:23 @3) 12.63 km (5:59 / km)
ahr:125 max:154 shoes: R-NB-Gray-460 # 3

Saturday May 22, 2010 #

6 AM

Running intervals 42:17 intensity: (22:39 @1) + (8:36 @2) + (2:01 @3) + (9:01 @4) 6.35 km (6:39 / km) +205m 5:44 / km
ahr:140 max:180 shoes: O-VJ-Grey-Spikes

Friday May 21, 2010 #

8 AM

Running hills 45:00 [2] 6.3 km (7:09 / km) +149m 6:23 / km
shoes: R-NB-Gray-460 # 3

Thursday May 20, 2010 #

8 AM

Running 1:00:00 [2] 9.49 km (6:19 / km)
shoes: R-NB-Gray-460 # 3

Wednesday May 19, 2010 #

3 PM

Running warm up/down 17:14 intensity: (8:37 @0) + (8:37 @2) 1.66 km (10:21 / km)
shoes: R-NB-Gray-460's 2nd pair

Tuesday May 18, 2010 #

Strength 8:00 [1]

4/2 set
6 AM

Running long 2:03:09 [2] 20.76 km (5:56 / km)
shoes: R-NB-Gray-460 # 3

Monday May 17, 2010 #

Running 8:00 [2] 0.9 mi (8:53 / mi)
shoes: R-NB-Gray-460 # 3

Way behind in my log... This isn't in GPS though, so need to log it now.

Running back from VFE (walked with Oriana there this morning.)

Strength 10:00 [2]

4/2 set and a little more stetching @ PT with Val
7 AM

Running 33:09 intensity: (1:12 @1) + (8:08 @2) + (23:49 @3) 5.08 km (6:31 / km)
ahr:128 max:139 shoes: R-NB-Gray-460 # 3

Sunday May 16, 2010 #

6 AM

Running warm up/down 9:03 intensity: (1 @0) + (35 @1) + (5:44 @2) + (2:43 @3) 1.27 km (7:08 / km)
ahr:124 max:134 shoes: O-VJ-Grey-Spikes

Orienteering race 1:47:44 intensity: (9 @0) + (2 @1) + (7 @2) + (3:35 @3) + (1:37:21 @4) + (6:30 @5) 15.01 km (7:11 / km)
ahr:157 max:170 shoes: O-VJ-Grey-Spikes


Blue A Long - Splits

M-21+ TT Only Long - Splits

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC
 
7 AM

Orienteering warm up/down 15:22 intensity: (26 @1) + (10:51 @2) + (4:05 @3) 2.26 km (6:47 / km)
ahr:124 max:139 shoes: O-VJ-Grey-Spikes

Orienteering race 42:05 intensity: (8 @1) + (8 @2) + (9 @3) + (7:37 @4) + (34:03 @5) 5.52 km (7:38 / km)
ahr:167 max:175 shoes: O-VJ-Grey-Spikes

Orienteering warm up/down 8:14 intensity: (11 @1) + (8:03 @2) 1.16 km (7:07 / km)
ahr:121 max:131 shoes: O-VJ-Grey-Spikes

11 AM

Orienteering race 13:15 intensity: (12 @0) + (23 @1) + (9 @2) + (3 @3) + (29 @4) + (11:59 @5) 2.51 km (5:16 / km)
ahr:169 max:178 shoes: O-VJ-Grey-Spikes

Orienteering 34:37 intensity: (43 @0) + (9:34 @1) + (18:14 @2) + (6:06 @3) 2.66 km (13:00 / km)
ahr:116 max:140 shoes: O-VJ-Grey-Spikes


Blue Middle - Splits

Blue Sprint - Splits

Friday May 14, 2010 #

9 AM

Running 20:15 intensity: (16 @1) + (1:39 @2) + (17:50 @3) + (30 @4) 3.68 km (5:30 / km)
ahr:135 max:147 shoes: R-NB-Gray-460 # 3

Thursday May 13, 2010 #

7 AM

Running 25:22 intensity: (59 @1) + (12:46 @2) + (10:49 @3) + (48 @4) 3.15 km (8:03 / km)
ahr:112 max:155 shoes: R-NB-Gray-460 # 3

Wednesday May 12, 2010 #

9 AM

Running intervals 22:26 intensity: (17 @1) + (4:19 @2) + (14:24 @3) + (2:20 @4) + (1:06 @5) 4.31 km (5:13 / km)
ahr:135 max:166 shoes: R-NB-Gray-460 # 3

Tuesday May 11, 2010 #

6 AM

Running 1:14:38 intensity: (13 @1) + (1:34 @2) + (1:04:01 @3) + (8:33 @4) + (17 @5) 13.02 km (5:44 / km)
ahr:139 max:170 shoes: R-NB-Gray-460 # 3

Monday May 10, 2010 #

7 PM

Running 20:12 intensity: (21 @1) + (59 @2) + (18:27 @3) + (25 @4) 3.8 km (5:19 / km) +200m 4:13 / km
ahr:133 max:154 shoes: R-NB-Gray-460 # 3

Sunday May 9, 2010 #

Orienteering race 1:35:15 [4] 13.0 km (7:20 / km) +300m 6:34 / km
shoes: O-VJ-Grey-Spikes


Blue1 Day 2: Long - Splits

M-21+ Day 2: Long: Blue combined - Splits

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE
 

Orienteering race 41:48 [4] 5.0 km (8:22 / km) +200m 6:58 / km
shoes: O-VJ-Grey-Spikes


Blue Day 1: Middle - Splits

Friday May 7, 2010 #

8 AM

Running 29:54 intensity: (1:36 @1) + (1:12 @2) + (27:06 @3) 5.12 km (5:50 / km) +31m 5:40 / km
ahr:130 max:143 shoes: R-NB-Gray-460 # 3

Thursday May 6, 2010 #

8 AM

Running 20:26 intensity: (32 @1) + (4:59 @2) + (14:55 @3) 3.43 km (5:58 / km) +31m 5:42 / km
ahr:127 max:141 shoes: R-NB-Gray-460 # 3

Wednesday May 5, 2010 #

Strength 7:00 [1]

4/22 PT set

Running intervals 43:00 intensity: (10:00 @1) + (20:00 @2) + (4:00 @3) + (9:00 @4) 8.5 km (5:04 / km)
max:183 shoes: R-NB-Gray-460 # 3

3x400, 3x600, 3x400, target time was 85's, and 2:07's, but, among other things, I didn't warm up and I didn't keep these times in mind, and it showed... Gotta warm up & focus better next week...
99, 88, 88
2:10, 2:12, 2:18
86, 94, 67 (oops, hammered the last one... Keith Straw right on me... and he'd run 100 miles in 24 hours in the Virginia heat, on trails, 3 days prior

Running race 1:07 [5] 0.4 km (2:47 / km)
shoes: R-NB-Gray-460 # 3

So the fastest one shows up here: http://www.attackpoint.org/runperfs.jsp?userid=68&...
3 PM

Running 2:55 intensity: (14 @0) + (5 @1) + (14 @2) + (1:12 @3) + (1:10 @4) 0.63 km (4:40 / km)
ahr:134 max:157 shoes: R-NB-Gray-460 # 3

Running 45:28 intensity: (1:45 @1) + (8:25 @2) + (20:21 @3) + (9:11 @4) + (5:46 @5) 8.54 km (5:19 / km) +2m 5:19 / km
ahr:139 max:183 shoes: R-NB-Gray-460 # 3

Tuesday May 4, 2010 #

Running 1:35:48 [2] 15.11 km (6:20 / km) +236m 5:53 / km
shoes: R-NB-Gray-460 # 3

Perimeter trails @ Joy & Misery

Monday May 3, 2010 #

Running 38:00 intensity: (18:00 @1) + (20:00 @2) 6.86 km (5:32 / km) +102m 5:09 / km
ahr:123 shoes: R-NB-Gray-460 # 3

1st half with Angelica, who's legs were so trashed after West Point, incl. ~40 minutes with Jenni on course, that she could barely run. Legs more sore (generally) than her marathon...

Sunday May 2, 2010 #

Orienteering race 1:23:56 [4] 11.66 km (7:12 / km) +350m 6:16 / km
shoes: O-VJ-Grey-Spikes

Reasonably good run on a challenging map and a course that made very good use of it with several marco & micro route choices as well as technical navigation. ~5-7 minutes of little nav. things here and there I could improve, no bogeys. R-ankle tweaked mid-course slowed my 2nd half another ~3-5 minutes.

Blue Long Distance - Splits

Saturday May 1, 2010 #

Event: USMA West Point A-Meet 2010
 

Running warm up/down 8:30 [2] 0.78 km (10:54 / km) +65m 7:42 / km
ahr:130 shoes: O-VJ-Grey-Spikes

Orienteering race 40:03 intensity: (27:00 @4) + (13:03 @5) 5.53 km (7:15 / km) +205m 6:07 / km
max:179 shoes: O-VJ-Grey-Spikes

Middle distance race @ West Point.
Fairly clean, and slowly got passed by Jon T. & Nik D. in the middle of the course. Couldn't quite keep up, esp. in the forest and/or side-hill/downhill.

Orienteering race 17:14 [4] 3.23 km (5:20 / km) +65m 4:51 / km
shoes: O-VJ-Grey-Spikes

WP Sprint. Really, really hot by that point in the day, and fight a Migraine with ~5 Mt. Dews and 7 Excedrin over the course of the day...

Blue Middle Distance - Splits

Red/Blue Sprint - Splits

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