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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Running34 24:35:29 154.46(9:33) 248.58(5:56) 4743
  Orienteering7 8:16:56 42.93(11:35) 69.09(7:12) 206018 /127c14%
  Total37 32:52:25 197.39(10:00) 317.67(6:13) 680318 /127c14%
  [1-5]36 31:56:20
averages - weight:65.8kg

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Thursday Oct 31, 2013 #

8 AM

Running 50 [0] 0.11 km (7:43 / km) +3m 6:47 / km
ahr:53 max:55 shoes: R-NB 481 Gray/Orange 2

1 PM

Running 30:37 intensity: (2:20 @0) + (4:02 @1) + (24:15 @2) 4.92 km (6:14 / km) +75m 5:47 / km
ahr:125 max:141 shoes: R-NB 481 Gray/Orange 2

Wednesday Oct 30, 2013 #

3 PM

Running intervals 42:21 intensity: (1:22 @0) + (6:23 @1) + (8:28 @2) + (9:42 @3) + (16:26 @4) 9.35 km (4:32 / km) +55m 4:24 / km
ahr:147 max:175 shoes: R-NB 481 Gray/Orange 2

6x1200, descending pace per 400m (10k, 5k, 3k race pace goal)

4:38, 4:37, 4:36, 4:33, 4:34, 4:31

Tuesday Oct 29, 2013 #

6 AM

Running long 1:30:11 intensity: (6:59 @0) + (17:16 @1) + (1:05:56 @2) 14.95 km (6:02 / km) +357m 5:23 / km
ahr:128 max:141 shoes: R-NB 481 Gray/Orange 2

Monday Oct 28, 2013 #

6 AM

Running 33:36 intensity: (54 @0) + (17:09 @1) + (15:33 @2) 5.68 km (5:55 / km) +92m 5:28 / km
ahr:123 max:139 shoes: R-NB 481 Gray/Orange 2

recovery loop. Really sluggish

Sunday Oct 27, 2013 #

Event: Annual DVOA / HVO Dual Event @ Washington Crossing SP (pre-register)
 

Orienteering race 1:14:28 intensity: (20:00 @3) + (54:28 @4) 13.0 km (5:44 / km) +200m 5:19 / km
spiked:18/25c shoes: O-Icebug - Blk Spirit II OLX 2

Lots of trail running, not too much climb. Perhaps 6-7 minutes where I could've been cleaner. Great to have Andreas & Clem running more or less the same speed at this point, to keep us all competitively fighting to win or lose on every leg.

Running warm up/down 10:00 intensity: (5:00 @1) + (5:00 @2) 1.6 km (6:15 / km) +20m 5:53 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Lots of toodling around and eventually warming up, to let my breakfast (eaten in the car en-route) settle...

Blue - Splits

Saturday Oct 26, 2013 #

Event: DVOA Myrick Center (BVA)
 
9 AM

Running 1:02:04 intensity: (45 @0) + (13:42 @1) + (47:37 @2) 10.85 km (5:43 / km) +167m 5:19 / km
ahr:129 max:141 shoes: R-NB 481 Gray/Orange 2

Lorimer loop

Friday Oct 25, 2013 #

7 AM

Running 1:21:53 intensity: (2:22 @0) + (24:37 @1) + (26:55 @2) + (7:55 @3) + (20:04 @4) 13.14 km (6:14 / km) +591m 5:05 / km
ahr:137 max:175 shoes: R-NB 481 Gray/Orange 2

VF Mt. Joy Cannon Sign to old Pavement Edge hill repeats - the full 8. Inspired by Magnus Arvidsson being in town, and liking hill intervals. And the head-to-head made for the best set of these in several years...
3:47, 3:43, 3:39, 3:35, 3:31, 3:32, 3:23, 3:18
C • Wow 1

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

Thursday Oct 24, 2013 #

Running 30:00 [2] 5.0 km (6:00 / km) +40m 5:46 / km
shoes: R-NB 481 Gray/Orange 2

With AJ - small OAKs
6 AM

Running 55:41 intensity: (2:08 @0) + (13:34 @1) + (39:59 @2) 8.64 km (6:27 / km) +216m 5:44 / km
ahr:127 max:145 shoes: R-NB 481 Gray/Orange 2

Wednesday Oct 23, 2013 #

1 PM

Running intervals 21:34 intensity: (2:04 @0) + (5:45 @1) + (12:41 @2) + (1:04 @3) 4.23 km (5:06 / km) +32m 4:55 / km
ahr:129 max:154 shoes: R-NB 481 Gray/Orange 3

Tuesday Oct 22, 2013 #

7 AM

Running 58:59 intensity: (2:45 @0) + (30:45 @1) + (25:29 @2) 10.03 km (5:53 / km) +170m 5:25 / km
ahr:122 max:144 shoes: R-NB 481 Gray/Orange 2

Monday Oct 21, 2013 #

9 AM

Running 48:17 intensity: (2:57 @0) + (10:05 @1) + (35:15 @2) 7.77 km (6:13 / km) +271m 5:17 / km
ahr:127 max:142 shoes: R-NB 481 Gray/Orange 2

Sunday Oct 20, 2013 #

6 AM

Running warm up/down 9:08 intensity: (1:15 @0) + (5:26 @1) + (2:27 @2) 1.24 km (7:22 / km) +32m 6:32 / km
ahr:116 max:131 shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 1:08:59 intensity: (10 @0) + (25 @1) + (8:15 @2) + (14:55 @3) + (45:14 @4) 9.85 km (7:00 / km) +213m 6:19 / km
ahr:159 max:171 21c shoes: O-Icebug - Blk Spirit II OLX 2

Really got my act together - in large part because of pack running - both for the nav. help for much of the time AND because it showed me how hard I should be running, living closer to the edge and focusing hard on fewer things - something I used well during several independent legs later.

Lost 6 minutes to Serghei Logvin on the first two controls - missing both. Then chased him hard, splitting to chase Zach. Schroeder at one point, then leading Zach hard on the next two to catch back up to Serghei (who was out of sight - and fortunately made a 30 sec. error.) At 12 the pack overshot and I recovered first, leading toward 13 as well, but via some woods that were notably thicker than mapped, only remembering to run hard to an obvious feature late in the leg, and ending up behind Serghei again on the next two legs - losing sight for ~15 minutes and catching back up 3 controls before the end.

Amazed with my time being almost 20 minutes faster for a comparable course, and that pulled me up from ~9th US, to 2nd in the US Classic Champs - my highest finish ever!

Day 2 - Blue - Splits

Saturday Oct 19, 2013 #

Event: UNO Boulder Dash
 

Orienteering race 1:27:18 intensity: (30:00 @2) + (30:00 @3) + (27:18 @4) 10.0 km (8:44 / km) +200m 7:56 / km
21c shoes: O-Icebug - Blk Spirit II OLX 2


Day 1 - Blue - Splits

Friday Oct 18, 2013 #

8 AM

Running 27:28 intensity: (2:02 @0) + (11:01 @1) + (14:25 @2) 4.18 km (6:34 / km) +388m 4:29 / km
ahr:121 max:140 shoes: R-NB 481 Gray/Orange 2

Thursday Oct 17, 2013 #

Running 30:00 [2] 5.0 km (6:00 / km) +20m 5:53 / km
shoes: R-NB 481 Gray/Orange 2

Wednesday Oct 16, 2013 #

11 AM

Running tempo 43:10 intensity: (58 @0) + (19:33 @1) + (3:56 @2) + (17:20 @3) + (1:23 @4) 8.2 km (5:16 / km) +129m 4:53 / km
ahr:133 max:161 shoes: R-NB 481 Gray/Orange 2

Tuesday Oct 15, 2013 #

7 AM

Running 1:56:29 intensity: (2:49 @0) + (17:44 @1) + (1:35:56 @2) 19.49 km (5:59 / km) +127m 5:47 / km
ahr:126 max:137 shoes: R-NB 481 Gray/Orange 2

12 PM

Running 4:46 [0] 0.59 km (8:01 / km) +8m 7:31 / km
shoes: R-NB 481 Gray/Orange 2

Running 24 [0] 0.11 km (3:46 / km) +4m 3:10 / km
shoes: R-NB 481 Gray/Orange 2

Running intervals 4:13 [4] 1.0 km (4:13 / km) +16m 3:54 / km
shoes: R-NB 481 Gray/Orange 2

Monday Oct 14, 2013 #

11 AM

Running 40:04 intensity: (1:13 @0) + (11:53 @1) + (26:58 @2) 6.11 km (6:34 / km) +144m 5:52 / km
ahr:125 max:141 shoes: R-NB 481 Gray/Orange 2

Sunday Oct 13, 2013 #

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 1:41:09 intensity: (41:09 @3) + (1:00:00 @4) 12.0 km (8:26 / km) +400m 7:14 / km
20c shoes: O-Icebug - Blk Spirit II OLX 2


Long Course 10 - Splits

Saturday Oct 12, 2013 #

Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 39:43 intensity: (20:00 @3) + (19:43 @4) 4.0 km (9:56 / km) +200m 7:57 / km
20c shoes: O-Icebug - Blk Spirit II OLX 2


Middle Course 10 - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 
7 AM

Running 27:15 intensity: (1:29 @0) + (5:14 @1) + (16:12 @2) + (3:57 @3) + (23 @4) 4.59 km (5:57 / km) +66m 5:33 / km
ahr:129 max:159 shoes: R-NB 481 Gray/Orange 2

Thursday Oct 10, 2013 #

11 AM

Running 31:57 intensity: (2:33 @0) + (6:57 @1) + (22:27 @2) 5.15 km (6:12 / km) +66m 5:50 / km
ahr:126 max:145 shoes: R-NB 481 Gray/Orange 2

Wednesday Oct 9, 2013 #

3 PM

Running warm up/down 7:11 intensity: (2:13 @0) + (57 @1) + (3:07 @2) + (54 @3) 1.11 km (6:27 / km) +12m 6:07 / km
ahr:117 max:154 shoes: R-NB 481 Gray/Orange 2

Running intervals 39:17 intensity: (42 @0) + (57 @1) + (14:12 @2) + (5:11 @3) + (18:15 @4) 9.38 km (4:11 / km) +102m 3:58 / km
ahr:150 max:171 shoes: R-NB 481 Gray/Orange 2

Tuesday Oct 8, 2013 #

1 PM

Running 58:34 intensity: (1:09 @0) + (4:54 @1) + (52:14 @2) + (17 @3) 10.28 km (5:42 / km) +167m 5:16 / km
ahr:131 max:150 shoes: R-NB 481 Gray/Orange 2

Monday Oct 7, 2013 #

7 AM

Running 36:37 intensity: (30 @0) + (23:49 @1) + (12:18 @2) 6.13 km (5:59 / km) +45m 5:46 / km
ahr:121 max:138 shoes: R-NB 481 Gray/Orange 2

Sunday Oct 6, 2013 #

Event: QOC Oregon Ridge - Susquehanna Stumble
 
7 AM

Orienteering race 1:53:19 intensity: (11 @0) + (10 @1) + (4:01 @2) + (46:38 @3) + (1:02:19 @4) 18.24 km (6:13 / km) +544m 5:24 / km
ahr:159 max:170 20c shoes: O-Icebug - Blk Spirit II OLX 2

Stumble. 2nd to Eddie (and ahead of Ken). Eddie was moving really well today in the warmth (75+) - was with him at 45 minutes but then he just ran away in from of me and nausea stopped me from staying with him...
10 AM

Orienteering 12:00 [1] 2.0 km (6:00 / km) +303m 3:25 / km
shoes: R-NB 481 Gray/Orange 2

Saturday Oct 5, 2013 #

Event: Lansdale 5k
 
Event: Havertown 5k
 
11 AM

Running 1:02:34 intensity: (20 @0) + (19:27 @1) + (42:47 @2) 9.24 km (6:46 / km) +287m 5:52 / km
ahr:127 max:148 shoes: R-NB 481 Gray/Orange 2

Friday Oct 4, 2013 #

7 AM

Running 5:28 intensity: (1:14 @0) + (4:14 @1) 0.63 km (8:39 / km) +13m 7:51 / km
ahr:106 max:115 shoes: O-Icebug - Blk Spirit II OLX 2

With Multi

Running 30:27 intensity: (20 @0) + (9:36 @1) + (20:31 @2) 4.66 km (6:32 / km) +78m 6:01 / km
ahr:126 max:139 shoes: O-Icebug - Blk Spirit II OLX 2

2nd short loop with new O' Shoes - finally got new insoles for them and got them set up...

No major hot-spots, but perhaps the start of a few. I think I'll risk wearing these for the stumble - with another layer of tape, vaseline & 2nd pair of socks - as the risk of a blister is outweighed by my need for a firm sole to help reduce the aggravation on a prior-O-shoe loose-metal-cleat ball-of-foot bruise I got at the Highlander..
9 AM

Running intervals 1:04:37 intensity: (33 @0) + (4:06 @1) + (46:58 @2) + (13:00 @4) 10.89 km (5:56 / km) +152m 5:33 / km
ahr:138 max:165 weight:65.8kg shoes: R-NB 481 Gray/Orange 2

2nd run after a meeting, and a little more enthusiasm

Weight at finish, before water. Hot today... for Oct. at least.

13x 1 minute surges w/1-2 min rest. Thinking I should do some shorter stuff than we sometimes do at track, to train for ~15 minutes Sprint speed. Not sure if this is the best way though...

Thursday Oct 3, 2013 #

12 PM

Running hills 52:53 intensity: (25 @0) + (7:54 @1) + (42:04 @2) + (2:30 @3) 8.12 km (6:31 / km) +264m 5:36 / km
ahr:132 max:157 shoes: R-NB 481 Gray/Orange 2

VFNP, in the spirit of this: http://abcnews.go.com/Politics/world-war-ii-vetera...

Wednesday Oct 2, 2013 #

Running race 1:19 [4] 0.4 km (3:17 / km)
shoes: R-NB 481 Gray/Orange 2

Track interval, 79.3 for 400...
3 PM

Running warm up/down 3:14 intensity: (32 @0) + (52 @1) + (1:42 @2) + (8 @3) 0.48 km (6:46 / km) +66m 4:00 / km
ahr:123 max:150 shoes: R-NB 481 Gray/Orange 2

Running intervals 38:50 intensity: (58 @0) + (2:01 @1) + (10:42 @2) + (7:33 @3) + (17:36 @4) 8.28 km (4:41 / km) +56m 4:32 / km
ahr:154 max:178 shoes: R-NB 481 Gray/Orange 2

4x1000 60 sec rest, 2x400 90 sec rest, 6x200 60 sec rest

4:03, 3:55, 3:48, 3:43
79.3*, 81.0
37.9, 38.2, 37.8, 37.2, 37.2, 36.3

Fastest @ fastracks, except on the last 4 200's

*best this year

Tuesday Oct 1, 2013 #

6 AM

Running long 2:40:31 intensity: (3:53 @0) + (21:35 @1) + (2:15:03 @2) 24.85 km (6:28 / km) +412m 5:58 / km
ahr:129 max:145 shoes: R-NB 481 Gray/Orange 2

Coverage run, hitting some new terrain both Northwest (near Ferry Ln) and North (north edges of VF park, N of 422.)

Next nearest areas to cover (run within 100m of...):
4.0km: E, Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences [very difficult]
4.2km: N, undeveloped VF park N of 422, east of St. Gabriels Hall
4.2km: NW, A gas pipeline NW of Freedom's Foundation
4.2km: E, I-76, US-202 interchange [difficult]
4.3km: W, a long line of yards, west of Country Club Rd.
4.3km: W, a pond and field in a large yard, just NW of Valley & Swedesford
4.3km: S, Berwyn a 500x500m fenced yard [difficult]

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