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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Running32 27:12:39 166.06(9:50) 267.24(6:07) 4757
  Orienteering2 2:28:33 13.84(10:44) 22.27(6:40) 775
  Total33 29:41:12 179.89(9:54) 289.51(6:09) 5532
  [1-5]33 29:17:20

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Saturday Dec 31, 2011 #

9 AM

Running 1:19:46 intensity: (12 @0) + (10:07 @1) + (1:09:27 @2) 12.66 km (6:18 / km) +124m 6:00 / km
ahr:132 max:147 shoes: O-Inov8 Oroc 340

Friday Dec 30, 2011 #

9 AM

Running 50:57 intensity: (18 @0) + (7:22 @1) + (36:40 @2) + (1:03 @3) + (5:34 @4) 8.34 km (6:07 / km) +52m 5:55 / km
ahr:135 max:173 shoes: O-Inov8 Oroc 340

A 1 mile surge along the pavement as my only hard workout this week up at Lake Clear, NY, with Alan Young, was a 6:03 mile

Thursday Dec 29, 2011 #

7 AM

Running 1:23:52 intensity: (2:21 @0) + (10:54 @1) + (1:10:37 @2) 13.38 km (6:16 / km) +112m 6:01 / km
ahr:130 max:146 shoes: O-Inov8 Oroc 340

Wednesday Dec 28, 2011 #

11 AM

Running 1:03:58 intensity: (21 @0) + (9:18 @1) + (54:19 @2) 10.18 km (6:17 / km) +47m 6:08 / km
ahr:131 max:148 shoes: O-Inov8 Oroc 340

Tuesday Dec 27, 2011 #

10 AM

Running 53:57 intensity: (1:05 @0) + (3:56 @1) + (47:03 @2) + (1:53 @3) 8.88 km (6:05 / km) +92m 5:47 / km
ahr:134 max:154 shoes: O-Inov8 Oroc 340

Monday Dec 26, 2011 #

9 AM

Running 23:35 intensity: (1:04 @0) + (7:33 @1) + (14:58 @2) 3.67 km (6:25 / km) +44m 6:04 / km
ahr:124 max:134 shoes: R-NB 461 Black

Sunday Dec 25, 2011 #

12 PM

Running 47:09 intensity: (1:02 @0) + (1:01 @1) + (35:10 @2) + (5:07 @3) + (4:49 @4) 7.99 km (5:54 / km) +284m 5:01 / km
ahr:142 max:176 shoes: R-NB 461 Black

Saturday Dec 24, 2011 #

12 PM

Running 28:13 intensity: (22 @0) + (9:54 @1) + (17:57 @2) 4.47 km (6:19 / km) +85m 5:46 / km
ahr:134 max:173 shoes: R-NB 461 Black

Friday Dec 23, 2011 #

12 PM

Running 22:13 intensity: (19 @0) + (12:53 @1) + (3:32 @2) + (2:37 @3) + (2:52 @4) 3.35 km (6:37 / km) +35m 6:18 / km
ahr:131 max:174 shoes: R-NB 461 Black

Thursday Dec 22, 2011 #

10 AM

Running 1:44:55 intensity: (1:04 @0) + (10:17 @1) + (1:33:17 @2) + (17 @3) 16.83 km (6:14 / km) +196m 5:53 / km
ahr:132 max:152 shoes: R-NB 461 Black

Wednesday Dec 21, 2011 #

1 PM

Running 5:58 intensity: (34 @0) + (47 @1) + (2:14 @2) + (2:00 @3) + (23 @4) 1.03 km (5:49 / km) +21m 5:16 / km
ahr:136 max:164 shoes: R-NB 461 Black

Running intervals 30:56 intensity: (1:04 @0) + (12 @1) + (12:11 @2) + (4:59 @3) + (12:30 @4) 7.18 km (4:18 / km) +209m 3:46 / km
ahr:153 max:180 shoes: R-NB 461 Black

10x400, 200 jogging rest
91, 87, 87, ?, 87
87, 85, 84, 84, 78
wimpy start - need other people to push...

Tuesday Dec 20, 2011 #

11 AM

Running long 1:27:24 intensity: (2:35 @0) + (26:27 @1) + (52:30 @2) + (1:48 @3) + (4:04 @4) 13.13 km (6:39 / km) +434m 5:43 / km
ahr:131 max:184 shoes: R-NB 461 Black

Monday Dec 19, 2011 #

11 AM

Running 45:00 [2] 8.0 km (5:38 / km)
shoes: R-NB 461 Black

Sunday Dec 18, 2011 #

11 AM

Running 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: R-NB 461 Black

Saturday Dec 17, 2011 #

11 AM

Running warm up/down 9:05 intensity: (1:11 @0) + (55 @1) + (4:10 @2) + (43 @3) + (2:06 @4) 1.48 km (6:08 / km) +20m 5:45 / km
ahr:143 max:182 shoes: R-NB 461 Black

Running 40:13 intensity: (11 @0) + (11 @1) + (17:17 @2) + (22:34 @3) 8.12 km (4:57 / km) +141m 4:33 / km
ahr:149 max:158 shoes: R-NB 461 Black

Running warm up/down 11:28 intensity: (1:18 @0) + (8:45 @1) + (1:25 @2) 1.29 km (8:54 / km) +31m 7:56 / km
ahr:116 max:133 shoes: R-NB 461 Black

Friday Dec 16, 2011 #

3 PM

Running warm up/down 9:24 intensity: (1:55 @0) + (27 @1) + (3:10 @2) + (1:51 @3) + (2:01 @4) 1.52 km (6:11 / km) +23m 5:45 / km
ahr:138 max:182 shoes: O-Inov8 Mudclaw 330

Running tempo 33:46 intensity: (31 @0) + (3 @1) + (27 @2) + (19 @3) + (32:26 @4) 8.0 km (4:13 / km) +128m 3:54 / km
ahr:165 max:176 shoes: O-Inov8 Mudclaw 330

5 mile loop, tempo run on grass. Thought I was ~2 seconds slower than PR, but it looks like my field loop along the new trail near 2-2.25 miles was too long, so I cut 10 seconds off my time to record. GPS says I ran 8.18 km, well over, so isn't reliable enough in the details, but in the segment where they're building the new trail I checked.

Running warm up/down 9:05 intensity: (8:55 @2) + (10 @3) 1.39 km (6:32 / km) +32m 5:52 / km
ahr:136 max:156 shoes: O-Inov8 Mudclaw 330


Valley Forge 5 mile loop - Splits

Thursday Dec 15, 2011 #

9 AM

Running 1:17:57 intensity: (5 @0) + (4:20 @1) + (1:13:08 @2) + (24 @3) 13.17 km (5:55 / km) +205m 5:29 / km
ahr:133 max:158 shoes: R-NB 461 Black

VF Bonnie's loop w/Tom & Angelica

Wednesday Dec 14, 2011 #

9 AM

Running 36:49 intensity: (8:02 @1) + (28:47 @2) 6.29 km (5:51 / km) +67m 5:34 / km
ahr:127 max:140 shoes: R-NB 461 Black

Planned self-intervals near Angelica & Jenny, but run cut short due to pain on outside/below L-knee persisting. (Ed. note - this lasted ~12/12 to 12/14, and I suspect it was due to some minor jammed knee from slipping on leaves on the 12/11 race.)

Tuesday Dec 13, 2011 #

11 AM

Running 1:12:02 intensity: (1:09 @0) + (6:37 @1) + (1:04:16 @2) 11.43 km (6:18 / km) +155m 5:54 / km
ahr:130 max:148 shoes: R-NB 461 Black

Monday Dec 12, 2011 #

Running 54:54 [2] 8.47 km (6:29 / km) +84m 6:11 / km
shoes: R-NB 461 Black

Partially with Tom, Angelica & Natasha. Then walked back with Tom after his HR did another spike thing (same as once last year) - pegged to 255 on HR monitor, and, hand on neck, I counted 30 beats in 6 seconds => 300bpm... I meanwhile finished up with a little loop, rejoining Angelica & Natasha. Tom's checking his cough medicine, and lowering dosage of morning coffee.

Sunday Dec 11, 2011 #

Event: DVOA Brandywine Creek State Park
 
11 AM

Running warm up/down 4:36 intensity: (2:27 @1) + (2:03 @2) + (6 @3) 0.51 km (8:56 / km) +22m 7:22 / km
ahr:99 max:153 shoes: O-Icebug Sisu 10.5

Orienteering race 1:03:44 intensity: (16 @0) + (17 @1) + (7:20 @2) + (22:46 @3) + (33:05 @4) 9.27 km (6:53 / km) +327m 5:51 / km
ahr:157 max:171 shoes: O-Icebug Sisu 10.5


red - Splits

Saturday Dec 10, 2011 #

3 PM

Running 54:51 intensity: (1:03 @0) + (9:06 @1) + (44:08 @2) + (34 @3) 8.11 km (6:46 / km) +294m 5:44 / km
ahr:131 max:154 shoes: R-NB 461 Black

Friday Dec 9, 2011 #

5 PM

Running 26:33 intensity: (38 @0) + (3:07 @1) + (18:56 @2) + (3:07 @3) + (45 @4) 4.86 km (5:28 / km) +118m 4:52 / km
ahr:135 max:165 shoes: R-NB 461 Black

Thursday Dec 8, 2011 #

9 AM

Running 40:42 intensity: (11 @0) + (1:21 @1) + (38:25 @2) + (21 @3) + (24 @4) 6.9 km (5:54 / km) +175m 5:14 / km
ahr:135 max:168 shoes: R-NB 461 Black

3 PM

Running 29:21 [1] 2.93 km (10:01 / km) +71m 8:56 / km
shoes: R-NB 461 Black

Wednesday Dec 7, 2011 #

11 AM

Running intervals 51:36 intensity: (21 @0) + (3:48 @1) + (26:27 @2) + (5:23 @3) + (15:37 @4) 9.77 km (5:17 / km) +131m 4:57 / km
ahr:143 max:169 shoes: R-NB 461 Black

Tuesday Dec 6, 2011 #

9 AM

Running 1:31:33 intensity: (14 @0) + (2:12 @1) + (1:28:13 @2) + (54 @3) 15.0 km (6:06 / km) +346m 5:28 / km
ahr:136 max:153 shoes: R-NB 461 Black

Monday Dec 5, 2011 #

10 AM

Running 54:03 intensity: (29 @0) + (6:09 @1) + (46:39 @2) + (43 @3) + (3 @4) 8.43 km (6:25 / km) +319m 5:24 / km
ahr:135 max:160 shoes: R-NB 461 Black

2x365x20
Just completed 2 years in a row, running at least 20 minutes, every single day.

Sunday Dec 4, 2011 #

Event: DVOA Ridley Creek State Park
 
11 AM

Orienteering race 1:24:49 intensity: (4 @1) + (1:08 @2) + (10:32 @3) + (1:13:05 @4) 13.0 km (6:31 / km) +448m 5:34 / km
ahr:164 max:175 shoes: O-Icebug Sisu 10.5

1 PM

Running 17:25 [1] 1.88 km (9:14 / km) +51m 8:08 / km
shoes: O-Icebug Sisu 10.5


Blue - Splits

Saturday Dec 3, 2011 #

11 AM

Running 1:04:48 intensity: (33 @0) + (2:26 @1) + (56:28 @2) + (3:25 @3) + (1:56 @4) 10.16 km (6:23 / km) +253m 5:40 / km
ahr:138 max:171 shoes: R-NB 461 Black

Friday Dec 2, 2011 #

12 PM

Running 27:55 [2] 3.56 km (7:51 / km) +91m 6:57 / km
ahr:138 max:175 shoes: R-NB 461 Black

Thursday Dec 1, 2011 #

10 AM

Running intervals 33:22 intensity: (15 @0) + (35 @1) + (18:12 @2) + (1:33 @3) + (12:47 @4) 6.66 km (5:01 / km) +151m 4:30 / km
ahr:150 max:175 shoes: R-NB 461 Black

Running 23:18 intensity: (1:11 @0) + (1:12 @1) + (20:44 @2) + (11 @3) 3.21 km (7:15 / km) +64m 6:36 / km
ahr:135 max:150 shoes: R-NB 461 Black

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