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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Running33 21:50:59 134.29(9:46) 216.11(6:04) 4759
  Orienteering8 8:12:26 31.64(15:34) 50.92(9:40) 1895121c
  Total38 30:03:25 165.93(10:52) 267.03(6:45) 6654121c
  [1-5]38 28:44:23
averages - weight:68kg

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Friday May 31, 2013 #

9 AM

Running 48:31 intensity: (46 @0) + (11:06 @1) + (20:36 @2) + (9:43 @3) + (6:20 @4) 8.41 km (5:46 / km) +171m 5:14 / km
ahr:137 max:164 shoes: R-NB 481 Gray/Orange 2

Thursday May 30, 2013 #

5 AM

Running 2:00:37 [2] 18.98 km (6:21 / km) +472m 5:39 / km
shoes: R-NB 481 Gray/Orange 2

2 PM

Running 1:08 [1] 0.2 km (5:40 / km) +251m 47 / km
ahr:76 max:118 shoes: R-NB 481 Gray/Orange 2

Wednesday May 29, 2013 #

3 PM

Running 3:19 intensity: (1:45 @0) + (1:32 @1) + (2 @2) 0.19 km (17:44 / km) +46m 7:57 / km
ahr:99 max:125 shoes: R-NB 481 Gray/Orange 2

Running intervals 40:06 intensity: (11:00 @0) + (17 @1) + (10:46 @2) + (3:29 @3) + (14:34 @4) 8.59 km (4:40 / km) +92m 4:26 / km
ahr:161 max:184 shoes: R-NB 481 Gray/Orange 2

Tuesday May 28, 2013 #

8 AM

Running 33:47 intensity: (51 @0) + (4:39 @1) + (27:10 @2) + (50 @3) + (17 @4) 5.95 km (5:41 / km) +90m 5:17 / km
ahr:128 max:165 shoes: R-NB 481 Gray/Orange 2

Monday May 27, 2013 #

Note

Start of 6/8/10 hr, 3 wk + 7/9 hr, 2-wk cycle, w/light week then before WOC
1 PM

Running 50:09 intensity: (56 @0) + (25:56 @1) + (23:17 @2) 8.03 km (6:15 / km) +80m 5:57 / km
ahr:123 max:144 shoes: R-NB 481 Gray/Orange 2

Sunday May 26, 2013 #

Event: Hickory Hop: DVOA Hickory Run Mini Rogaine
 
Event: Berks Distance Festival (800m, 1600m, 3200m, 5k)
 
7 AM

Orienteering 2:42:27 intensity: (9:10 @0) + (1:41:36 @1) + (51:37 @2) + (4 @3) 13.58 km (11:58 / km) +291m 10:48 / km
ahr:119 max:150 20c shoes: O-Icebug Sisu 10.5

Saturday May 25, 2013 #

Event: DVOA Hickory Run Sand Spring Lake Night-O
 
Event: DVOA Hickory Run Sand Spring Lake
 
8 AM

Orienteering race 45:47 intensity: (4:56 @0) + (1:34 @1) + (2:34 @2) + (5:58 @3) + (30:45 @4) 6.82 km (6:42 / km) +158m 6:01 / km
ahr:152 max:170 17c shoes: O-Icebug - Black Spirit II OLX

6 PM

Orienteering race 53:02 intensity: (24 @0) + (4:12 @1) + (32:26 @2) + (12:10 @3) + (3:50 @4) 5.9 km (8:59 / km) +540m 6:10 / km
ahr:141 max:164 12c shoes: O-Icebug Sisu 10.5


Relay - Red - Splits

Friday May 24, 2013 #

7 AM

Running 50:21 intensity: (5:59 @0) + (30:45 @1) + (13:15 @2) + (22 @3) 7.51 km (6:42 / km) +260m 5:43 / km
ahr:115 max:155 shoes: R-NB 481 Gray/Orange 2

Thursday May 23, 2013 #

8 AM

Running 1:57:48 intensity: (12 @0) + (1:26 @1) + (1:54:44 @2) + (1:26 @3) 19.85 km (5:56 / km) +547m 5:13 / km
ahr:140 max:154 shoes: R-NB 481 Gray/Orange 2

1 PM

Running 13:00 intensity: (3:00 @1) + (7:00 @2) + (3:00 @3) 2.04 km (6:23 / km) +75m 5:23 / km
shoes: R-NB 481 Gray/Orange 2

Wednesday May 22, 2013 #

3 PM

Running intervals 34:06 intensity: (5:20 @0) + (43 @1) + (2:49 @2) + (5:01 @3) + (20:13 @4) 8.02 km (4:15 / km) +23m 4:12 / km
ahr:164 max:179 shoes: R-NB 481 Gray/Orange 2

Tuesday May 21, 2013 #

8 AM

Running 56:31 intensity: (25 @0) + (4:49 @1) + (51:17 @2) 8.61 km (6:34 / km) +288m 5:37 / km
ahr:132 max:147 shoes: R-NB 481 Gray/Orange 2

Monday May 20, 2013 #

Note
weight:68kg

After the run...
C • 150lb 2
8 AM

Running 56:31 intensity: (34 @0) + (8:41 @1) + (47:16 @2) 8.58 km (6:35 / km) +252m 5:44 / km
ahr:131 max:146 shoes: R-NB 481 Gray/Orange 2

Sunday May 19, 2013 #

Event: DVOA Pakim Pond, Brendan Byrne State Forest
 
8 AM

Running 48:46 intensity: (39 @0) + (12:02 @1) + (35:43 @2) + (22 @3) 8.21 km (5:57 / km) +173m 5:23 / km
ahr:129 max:152 shoes: R-NB 481 Gray/Orange

With AJ - his first 5 mile run

Saturday May 18, 2013 #

Event: SVO Lancaster County Central Park
 
Event: Berwyn, PA Victory 5k Run 8:30 AM
 
Event: SK 5k Run
 
9 AM

Running 28:06 intensity: (1:13 @0) + (22:17 @1) + (4:36 @2) 4.32 km (6:31 / km) +60m 6:05 / km
ahr:116 max:133 shoes: R-NB 481 Gray/Orange

12 PM

Running 8:17 [1] 1.1 km (7:31 / km) +13m 7:06 / km
shoes: R-NB 481 Gray/Orange

With AJ & Multi

Friday May 17, 2013 #

9 AM

Running 49:00 intensity: (12 @0) + (1:57 @1) + (46:51 @2) 7.51 km (6:31 / km) +2m 6:31 / km
ahr:131 max:137 shoes: R-NB 481 Gray/Orange

Denver Airport, West side long-term parking lot loops... (@ 2 hr. layover on way home)

Thursday May 16, 2013 #

3 PM

Running 22:42 intensity: (49 @0) + (1:44 @1) + (14:59 @2) + (4:41 @3) + (29 @4) 3.95 km (5:45 / km) +3m 5:44 / km
ahr:135 max:161 shoes: R-NB 481 Gray/Orange

Wednesday May 15, 2013 #

7 AM

Running long 1:00:20 intensity: (39 @0) + (2:26 @1) + (57:15 @2) 10.59 km (5:42 / km) +447m 4:42 / km
ahr:133 max:148 shoes: R-NB 481 Gray/Orange

5 PM

Running 2:51 intensity: (15 @0) + (30 @1) + (2:06 @2) 0.45 km (6:23 / km) +14m 5:31 / km
ahr:128 max:143 shoes: R-NB 481 Gray/Orange

Running 4:18 intensity: (3:26 @0) + (52 @1) 0.15 km (29:27 / km) +3m 26:42 / km
ahr:94 max:120 shoes: R-NB 481 Gray/Orange

Running intervals 47:34 intensity: (5:24 @0) + (5:21 @1) + (13:06 @2) + (2:50 @3) + (20:53 @4) 9.98 km (4:46 / km) +1m 4:46 / km
ahr:147 max:177 shoes: R-NB 481 Gray/Orange

Tuesday May 14, 2013 #

7 AM

Running 22:31 [2] 3.6 km (6:15 / km) +8m 6:11 / km
shoes: R-NB 481 Gray/Orange

AM easy. Lazy mid-travel week vs. planned long run @ Rancho (early AM...)

Monday May 13, 2013 #

6 PM

Running 32:04 intensity: (54 @0) + (4:48 @1) + (26:22 @2) 3.21 km (10:00 / km) +261m 7:06 / km
ahr:129 max:147 shoes: R-NB 481 Gray/Orange

Sunday May 12, 2013 #

6 AM

Running warm up/down 7:46 intensity: (39 @0) + (6:26 @1) + (41 @2) 0.59 km (13:05 / km) +63m 8:33 / km
ahr:113 max:139 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 1:46:28 intensity: (31 @0) + (10 @1) + (6:59 @2) + (36:00 @3) + (1:02:48 @4) 8.49 km (12:32 / km) +510m 9:38 / km
ahr:158 max:171 22c shoes: O-Icebug - Black Spirit II OLX


Long Blue - Splits

Saturday May 11, 2013 #

7 AM

Running warm up/down 6:53 intensity: (3:37 @1) + (3:16 @2) 0.56 km (12:11 / km) +12m 11:01 / km
ahr:106 max:134 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 42:23 intensity: (32 @0) + (7 @1) + (22 @2) + (10:36 @3) + (30:46 @4) 5.05 km (8:23 / km) +98m 7:39 / km
ahr:160 max:172 19c shoes: O-Icebug - Black Spirit II OLX


Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 
12 PM

Running warm up/down 4:00 intensity: (2:08 @0) + (46 @1) + (1:06 @2) 0.28 km (14:11 / km) +32m 9:03 / km
ahr:103 max:140 shoes: O-Icebug - Black Spirit II OLX

Running warm up/down 5:02 intensity: (29 @0) + (2:31 @1) + (1:07 @2) + (55 @3) 0.64 km (7:48 / km)
ahr:124 max:158 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 17:04 intensity: (4:46 @0) + (6 @1) + (19 @2) + (28 @3) + (11:25 @4) 3.1 km (5:30 / km) +93m 4:47 / km
ahr:171 max:178 18c shoes: O-Icebug - Black Spirit II OLX


Sprint Blue - Splits

Thursday May 9, 2013 #

9 AM

Running 1:46 intensity: (1:24 @0) + (22 @1) 0.2 km (8:47 / km) +2m 8:22 / km
ahr:86 max:118 shoes: R-NB 481 Gray/Orange

Running 20:01 intensity: (26 @0) + (8:01 @1) + (9:01 @2) + (1:29 @3) + (1:04 @4) 3.34 km (5:59 / km) +44m 5:37 / km
ahr:129 max:174 shoes: R-NB 481 Gray/Orange

1 PM

Orienteering 3:18 intensity: (1:02 @1) + (1:11 @2) + (1:05 @3) 0.47 km (7:01 / km) +5m 6:40 / km
shoes: R-NB 481 Gray/Orange

Wednesday May 8, 2013 #

11 AM

Running 28:23 intensity: (1:05 @0) + (2:29 @1) + (24:06 @2) + (32 @3) + (11 @4) 4.75 km (5:59 / km) +47m 5:42 / km
ahr:128 max:166 shoes: R-NB 481 Gray/Orange

Tuesday May 7, 2013 #

6 AM

Running 1:03:30 intensity: (21 @0) + (2:11 @1) + (56:31 @2) + (1:43 @3) + (2:44 @4) 10.92 km (5:49 / km) +201m 5:19 / km
ahr:135 max:172 shoes: R-NB 481 Gray/Orange

Monday May 6, 2013 #

Note

6-hr-week start (6-8-10 hour weekly, 3-week cycle)
C • Team Trials scoring list 2
8 AM

Running 45:08 intensity: (1:22 @0) + (21:30 @1) + (17:50 @2) + (1:11 @3) + (3:15 @4) 7.68 km (5:52 / km) +116m 5:28 / km
ahr:127 max:178 shoes: R-NB 481 Gray/Orange

Sunday May 5, 2013 #

Event: DVOA French Creek State Park Central
 

Orienteering race 1:01:57 intensity: (10:00 @3) + (51:57 @4) 7.5 km (8:16 / km) +200m 7:17 / km
13c shoes: O-Icebug - Black Spirit II OLX

Really sloppy day w/ ~10 minutes of errors - mostly due to thicker forest as Spring came on, and me not adapting well. A bit due to aging trails on the map, but really 8-9 of the 10 minutes were all my fault.

Red - Splits

Saturday May 4, 2013 #

Note

Upper Perkiomen Valley YMCA 5k 9:00 AM - probably not...
8 AM

Running 6:04 intensity: (35 @0) + (3:19 @1) + (2:10 @2) 0.7 km (8:41 / km) +14m 7:54 / km
ahr:120 max:148 shoes: R-NB 481 Gray/Orange

Running 12:44 intensity: (5:46 @0) + (5:01 @1) + (1:57 @2) 1.36 km (9:24 / km) +17m 8:51 / km
ahr:101 max:139 shoes: R-NB 481 Gray/Orange

Running 3:40 intensity: (18 @0) + (39 @1) + (2:43 @2) 0.58 km (6:21 / km) +1m 6:17 / km
ahr:126 max:148 shoes: R-NB 481 Gray/Orange

Running 10:23 intensity: (16 @0) + (37 @1) + (9:30 @2) 1.98 km (5:14 / km) +5m 5:10 / km
ahr:130 max:138 shoes: R-NB 481 Gray/Orange

Friday May 3, 2013 #

8 AM

Running intervals 53:02 intensity: (24 @0) + (5:55 @1) + (34:02 @2) + (6:02 @3) + (6:39 @4) 7.59 km (6:59 / km) +403m 5:31 / km
ahr:137 max:170 shoes: R-NB 481 Gray/Orange

Thursday May 2, 2013 #

6 AM

Running 43:52 intensity: (32 @0) + (28 @1) + (42:52 @2) 8.23 km (5:20 / km) +164m 4:51 / km
ahr:136 max:148 shoes: R-NB 481 Gray/Orange

Wednesday May 1, 2013 #

Running 40:00 intensity: (20:00 @2) + (20:00 @4) 8.0 km (5:00 / km)
shoes: R-NB 481 Gray/Orange

Track intervals. R-foot (broad heel area) sore when standing on it since about noon, and didn't get better or worse during the intervals, so took it kinda easy. Foot better two days later. Odd.
3 PM

Running 6:22 intensity: (1:39 @0) + (43 @1) + (1:19 @2) + (1:18 @3) + (1:23 @4) 0.68 km (9:23 / km) +6m 8:59 / km
ahr:129 max:170 shoes: R-NB 481 Gray/Orange

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