Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  Running42 28:13:49 156.06(10:51) 251.15(6:45) 5405
  Orienteering6 6:12:28 29.68(12:33) 47.76(7:48) 1357
  Total46 34:26:17 185.73(11:07) 298.91(6:55) 6762
  [1-5]46 34:20:15

«»
2:09
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday May 31, 2014 #

Event: SVO King's Gap
 
Event: Malvern 5k XC
 
Event: Dark & Dirty (night trail race 6.66 miles)
 
7 AM

Running warm up/down 1:05 intensity: (1:04 @1) + (1 @2) 0.22 km (4:53 / km)
ahr:89 max:125 shoes: O-Inov8 Oroc 340

Running warm up/down 16:49 intensity: (8:05 @1) + (8:18 @2) + (26 @3) 2.26 km (7:26 / km) +52m 6:40 / km
ahr:117 max:155 shoes: O-Inov8 Oroc 340

Running race 19:12 intensity: (58 @2) + (20 @3) + (7:50 @4) + (10:04 @5) 4.83 km (3:58 / km) +25m 3:52 / km
ahr:171 max:182 shoes: O-Inov8 Oroc 340

Won $100 Wegman's gift card by winning a 5k XC course in Malvern - in a very close battle, leading from 700m-1.1km mark, getting passed uphill in a field, getting gapped to ~35 meters, and then reeling it all in on a downhill rocky, then windy mud trail sections, passing - for good it turned out - at 3.1km, never looking back so the fear of my competitor right behind would keep me going. (As it turned out, he finished ~400m back, as he gave up after that, and, looking back himself, noted he had quite a gap till 3rd.)

Running warm up/down 11:23 intensity: (9:32 @1) + (1:51 @2) 1.4 km (8:08 / km) +17m 7:40 / km
ahr:106 max:129 shoes: O-Inov8 Oroc 340

10 AM

Running 15:53 intensity: (7:41 @1) + (8:12 @2) 1.9 km (8:22 / km) +41m 7:33 / km
ahr:105 max:149 shoes: R-NB Black

3 PM

Running 9:27 intensity: (6:36 @1) + (2:51 @2) 1.12 km (8:28 / km) +104m 5:46 / km
ahr:103 max:134 shoes: R-NB Black

4 PM

Orienteering 42:42 intensity: (22:31 @1) + (20:11 @2) 5.0 km (8:32 / km) +176m 7:16 / km
ahr:109 max:141 shoes: O-Inov8 Oroc 340

Setting controls (& some water) @ Springton Manor

Friday May 30, 2014 #

9 AM

Running 1:05:47 intensity: (2 @0) + (1:42 @1) + (1:00:46 @2) + (3:17 @3) 10.55 km (6:14 / km) +125m 5:53 / km
ahr:137 max:158 shoes: R-NB Black

Thursday May 29, 2014 #

9 AM

Running 44:31 intensity: (36:51 @1) + (7:40 @2) 6.6 km (6:45 / km) +124m 6:10 / km
ahr:107 max:137 shoes: R-NB 481 Gray/Orange 3

Wednesday May 28, 2014 #

9 AM

Running 5:05 intensity: (3:49 @1) + (1:16 @2) 0.55 km (9:13 / km) +41m 6:43 / km
ahr:80 max:132 shoes: R-NB 481 Gray/Orange 3

Jenkin's Arboretum loop
5 PM

Running 2:30 [2] 0.4 km (6:15 / km) +10m 5:33 / km
shoes: R-NB Black

Running intervals 43:54 intensity: (2:40 @1) + (26:50 @2) + (1:15 @3) + (13:09 @4) 7.46 km (5:53 / km) +13m 5:50 / km
ahr:135 max:184 shoes: R-NB Black

8x400, 400 rest, mile-race-pace

79.7, 81.3, 81.2, 81.3, 79.2, 77.9, 80.5

last 1 - 100 @ 21 behind the coach, then go...
73.1 - racing Sara, and passing her at the 250m mark, just holding on. Sara -who was perhaps a bit ahead on most of these intervals, has only been running since January (after being a competitive swimmer, and having an F58 mother who's apparently quite a runner herself.)

R-hamstring sore after that one. Tape helped it fade to normal in ~2.5 days.

Tuesday May 27, 2014 #

10 AM

Orienteering 37:29 intensity: (24:44 @1) + (12:45 @2) 3.81 km (9:51 / km) +113m 8:35 / km
ahr:105 max:139 shoes: O-Inov8 Oroc 340

Final checks & streamer on a late-added around-the-out-of-bounds control, and setting a dozen stakes.

Monday May 26, 2014 #

10 AM

Running 1:26:22 intensity: (23:22 @1) + (1:03:00 @2) 11.07 km (7:48 / km) +284m 6:55 / km
shoes: R-NB Black

Sunday May 25, 2014 #

Event: DVOA Star Village
 
11 AM

Orienteering race 1:18:08 intensity: (40:00 @3) + (38:08 @4) 9.03 km (8:39 / km) +85m 8:16 / km
shoes: O-Icebug - Blk Spirit II OLX 2

After yesterday's health issues, I was happy to be fueled just enough to be able to run around this course. I wasn't, however, fueled enough to lift my legs high enough, and my toes/feet feel quite smashed up afterwards.

After a lousy start on #1, and another ~2 minute error midway, I definitely left the door open - and Sam Kolins almost made it through. He's definitely getting there!

Gotta find my HR monitor. Noticed it was missing last night. Have evidence I used it last Wednesday afternoon, then drove the kids home...

Blue - Splits

Saturday May 24, 2014 #

Event: Daniel Boone Homestead 5k XC
 
9 PM

Running 25:49 intensity: (5:26 @1) + (20:23 @2) 3.7 km (6:59 / km) +115m 6:02 / km
shoes: R-NB 481 Gray/Orange 3

Evening run after a long & painful migraine had me hiding in bed all day, thankfully asleep for part of it...

First food of the day was some plain rice at 8pm...

Friday May 23, 2014 #

8 AM

Running 1:36:22 intensity: (1:28:22 @2) + (8:00 @4) 17.33 km (5:34 / km) +170m 5:18 / km
shoes: R-NB Black

Thursday May 22, 2014 #

10 AM

Running 10:00 intensity: (5:00 @1) + (5:00 @2) 1.5 km (6:40 / km) +57m 5:36 / km
shoes: R-NB Black

Running 1:01:10 intensity: (8:00 @1) + (53:10 @2) 9.51 km (6:26 / km) +185m 5:52 / km
shoes: R-NB Black

Wednesday May 21, 2014 #

9 AM

Running 47:46 intensity: (36:51 @1) + (10:55 @2) 5.15 km (9:17 / km) +190m 7:50 / km
ahr:95 max:137 shoes: O-Inov8 Oroc 340

6 PM

Running 2:24 [1] 0.3 km (8:00 / km) +15m 6:24 / km
ahr:68 max:118 shoes: R-NB Black

Tuesday May 20, 2014 #

10 AM

Running 49:57 intensity: (28:10 @1) + (21:47 @2) 7.3 km (6:50 / km) +156m 6:11 / km
ahr:122 max:142 shoes: R-NB Black

Monday May 19, 2014 #

11 AM

Running 50:36 intensity: (40:36 @1) + (10:00 @2) 6.0 km (8:26 / km) +112m 7:43 / km
ahr:104 max:128 shoes: R-NB 481 Gray/Orange 3

Sunday May 18, 2014 #

Event: DVOA Tyler State Park
 
Event: Dirty German 25k/50k/50M
 
11 AM

Orienteering 51:41 intensity: (4:07 @0) + (16:32 @1) + (29:05 @2) + (1:52 @3) + (5 @4) 6.49 km (7:58 / km) +319m 6:24 / km
ahr:126 max:160 shoes: O-Icebug - Blk Spirit II OLX 2

Shadowed AJ on Orange (cuz I had a bit of a cold...) He's doing decently - aside from a 5->9 (upside down 6) oops, he had a very solidly run..

Saturday May 17, 2014 #

Event: Run by the River 5k
 
Event: Fallen Heroes 5k Trail Run
 
Event: Berwyn Victory Run (5k)
 
10 AM

Running 13:44 intensity: (12:42 @1) + (1:02 @2) 1.86 km (7:22 / km) +98m 5:50 / km
ahr:89 max:135 shoes: R-NB Black

Freedom's foundation - some running, lots of walking, getting AJ to L8.
12 PM

Running 4:36 [1] 1.18 km (3:54 / km) +105m 2:42 / km
ahr:97 max:119 shoes: R-NB Black

Short run after FF, aiming to get to my daily min. but realizing I couldn't make it...
2 PM

Running 3:57 intensity: (57 @1) + (3:00 @2) 0.5 km (7:54 / km) +82m 4:20 / km
ahr:65 max:72 shoes: R-NB Black

Friday May 16, 2014 #

8 AM

Running 1:15:52 intensity: (1:02:55 @1) + (12:57 @2) 11.21 km (6:46 / km) +237m 6:07 / km
ahr:112 max:144 shoes: R-NB Black

Thursday May 15, 2014 #

10 AM

Running 1:18:08 intensity: (43:27 @1) + (34:41 @2) 10.39 km (7:31 / km) +331m 6:29 / km
ahr:122 max:143 shoes: R-NB 481 Gray/Orange 3

3 PM

Running 17:38 intensity: (12:07 @1) + (5:31 @2) 2.34 km (7:32 / km) +147m 5:44 / km
ahr:101 max:146 shoes: R-NB 481 Gray/Orange 3

Wednesday May 14, 2014 #

5 PM

Running warm up/down 4:03 intensity: (2:30 @1) + (1:33 @2) 0.6 km (6:44 / km) +2m 6:37 / km
ahr:115 max:129 shoes: R-NB 481 Gray/Orange 3

Running intervals 38:32 intensity: (3:54 @1) + (20:38 @2) + (4:35 @3) + (9:25 @4) 7.39 km (5:13 / km) +16m 5:09 / km
ahr:143 max:181 shoes: R-NB 481 Gray/Orange 3

400s & 200s
81.1, 40.0, 29.6, 28.3, 28.6,
84.6, 40.8
82.8, 39.2
76.5, 38.9
80.8, 39.2

Very near new fast tracker Sara (only started running this year).
Slightly behind, on average, long-time runner, and also semi-new & rare-at-track runner, Meredith (who may have been running above 'proscribed pace'.)

Tuesday May 13, 2014 #

9 AM

Running 2:09:23 intensity: (1:27:38 @1) + (41:45 @2) 15.31 km (8:27 / km) +382m 7:31 / km
ahr:117 max:148 shoes: R-NB 481 Gray/Orange 3

Monday May 12, 2014 #

9 AM

Running 38:26 intensity: (15:48 @1) + (22:38 @2) 4.35 km (8:50 / km) +194m 7:13 / km
ahr:124 max:145 shoes: R-NB 481 Gray/Orange 3

10 AM

Running 26:35 intensity: (7:15 @1) + (19:20 @2) 3.57 km (7:27 / km) +71m 6:46 / km
ahr:103 max:146 shoes: R-NB 481 Gray/Orange 3

4 PM

Running 3:10 [1] 0.6 km (5:16 / km) +69m 3:21 / km
ahr:103 max:118 shoes: R-NB 481 Gray/Orange 3

Running 8:00 intensity: (3:57 @1) + (3:50 @2) + (13 @3) 1.34 km (5:59 / km) +3m 5:55 / km
ahr:114 max:151 shoes: R-NB 481 Gray/Orange 3

Running 7:27 intensity: (6:24 @1) + (1:03 @2) 1.06 km (7:03 / km) +5m 6:53 / km
ahr:112 max:141 shoes: R-NB 481 Gray/Orange 3

Sunday May 11, 2014 #

Event: 36th Annual Billygoat Run
 
Event: DVOA Norristown Farm Park
 
9 AM

Running warm up/down 9:40 intensity: (9:20 @2) + (20 @3) 1.21 km (8:00 / km) +36m 6:58 / km
ahr:136 max:151 shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 5:56 intensity: (5:00 @2) + (42 @3) + (14 @4) 0.67 km (8:55 / km) +47m 6:36 / km
ahr:140 max:161 shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 1:51:32 intensity: (1:05 @0) + (1:13 @1) + (4:13 @2) + (14:31 @3) + (1:30:30 @4) 14.61 km (7:38 / km) +414m 6:41 / km
ahr:163 max:175 shoes: O-Icebug - Blk Spirit II OLX 2

BG. Sloppy start following the local (Ian Smith) on a crazy fast, not great direction right out of the start.

Climbed back up the pack to reel in Will H. by #1, and had him in sight till I took a bit too around route to 4. Saw him ~45 sec ahead on a dog leg at 10, had a fine next leg alone, still less than 1 minute back but never saw him or Ian. Then got sloppy (not for the first or last time...) on 12, to the point where I decided to use my skip a bit more strategically than intend - which worked out well as it pulled me back up to 3rd (2nd but Will hadn't skipped yet), but then Ethan stayed strong as I fought hard on his heels all the way to the end.

Lots of places where sloppiness could've been avoided - and/or a better night's sleep closer by might of helped physically - could've been the difference between 3rd and 1st.

Billygoat - Splits

Saturday May 10, 2014 #

Running 40:00 intensity: (20:00 @1) + (20:00 @2) 4.2 km (9:31 / km) +30m 9:12 / km
shoes: R-NB 481 Gray/Orange 3

Paoli Battlefield, Ingress w/AJ (and Oriana, patiently at first, with Multi)
2 PM

Running 9:57 intensity: (4:49 @1) + (5:08 @2) 1.18 km (8:24 / km) +76m 6:22 / km
shoes: R-NB 481 Gray/Orange 3

Running 6:26 intensity: (3:29 @1) + (2:57 @2) 0.89 km (7:12 / km) +108m 4:29 / km
ahr:122 max:136 shoes: R-NB 481 Gray/Orange 3

Friday May 9, 2014 #

12 PM

Running 7:19 [2] 1.0 km (7:19 / km) +9m 7:00 / km
shoes: R-NB 481 Gray/Orange 3

1 PM

Running 42:14 intensity: (28:20 @1) + (13:54 @2) 6.42 km (6:35 / km) +56m 6:18 / km
ahr:112 max:134 shoes: R-NB 481 Gray/Orange 3

Thursday May 8, 2014 #

8 AM

Running warm up/down 3:53 intensity: (43 @1) + (3:10 @2) 0.56 km (6:54 / km)
shoes: R-NB 481 Gray/Orange 3

Running tempo 36:06 [4] 6.23 km (5:48 / km) +459m 4:14 / km
shoes: R-NB 481 Gray/Orange 3

Tempo run @ Rancho, PowerlinesUp - faster than Syd's long standing course record again. Can't find my run from a few months ago though, where I also beat Syd's time... I think that was faster...

Running warm up/down 44:07 [2] 7.79 km (5:40 / km) +28m 5:34 / km
shoes: R-NB 481 Gray/Orange 3


PowerPoles - Splits

Wednesday May 7, 2014 #

9 PM

Running 31:00 intensity: (7:00 @1) + (24:00 @2) 4.55 km (6:49 / km) +13m 6:43 / km
shoes: R-NB 481 Gray/Orange 3

Tuesday May 6, 2014 #

10 AM

Running 40:56 intensity: (5:01 @1) + (35:55 @2) 6.92 km (5:55 / km) +26m 5:48 / km
shoes: R-NB 481 Gray/Orange 3

8 PM

Running intervals 1:07:30 intensity: (42:45 @1) + (24:45 @4) 11.71 km (5:46 / km) +397m 4:56 / km
shoes: R-NB 481 Gray/Orange 3

Monday May 5, 2014 #

8 PM

Running 2:45 intensity: (1:22 @1) + (1:23 @2) 0.34 km (7:58 / km) +1m 7:51 / km
shoes: R-NB 481 Gray/Orange 3

Running 30:00 intensity: (5:00 @1) + (25:00 @2) 5.0 km (6:00 / km) +14m 5:55 / km
shoes: R-NB 481 Gray/Orange 3

Sunday May 4, 2014 #

Event: DVOA French Creek State Park Central
 
10 AM

Running warm up/down 1:45 intensity: (1:16 @1) + (29 @2) 0.41 km (4:16 / km) +2m 4:10 / km
ahr:86 max:130 shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 53 [1] 0.22 km (4:05 / km) +44m 2:02 / km
ahr:73 max:110 shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 50:56 intensity: (48 @0) + (35 @1) + (6:16 @2) + (21:05 @3) + (22:12 @4) 8.82 km (5:46 / km) +250m 5:03 / km
ahr:155 max:173 shoes: O-Icebug - Blk Spirit II OLX 2

Not feeling the best after poker night... Still managed to push okay around this 'orange' level course, with lots of road/trail running, but not enough to win.
12 PM

Running warm up/down 2:10 intensity: (1:48 @1) + (22 @2) 0.23 km (9:28 / km) +56m 4:15 / km
ahr:107 max:127 shoes: O-Icebug - Blk Spirit II OLX 2


Red - Splits

Saturday May 3, 2014 #

Event: DVOA French Creek State Park Central
 
Event: Spring Zing 5k
 
8 AM

Running 56 [1] 0.15 km (6:21 / km) +18m 3:56 / km
ahr:94 max:107 shoes: R-NB 481 Gray/Orange 3

Running warm up/down 9:12 intensity: (6:03 @1) + (3:09 @2) 0.95 km (9:40 / km) +7m 9:19 / km
ahr:111 max:148 shoes: R-NB 481 Gray/Orange 3

Running race 18:30 intensity: (27 @1) + (40 @2) + (11 @3) + (11:22 @4) + (5:50 @5) 5.0 km (3:42 / km) +41m 3:33 / km
ahr:170 max:180 shoes: R-NB 481 Gray/Orange 3

4.954km per GPS

Great 5k race effort. 50th after 10 seconds, as this 300 person race was half kids aged 8-12. Slowly pulled ahead of the crowd of kids, and by 1km, was 5th, and gaining on the guy in 4th. But I wasn't looking at him - rather I was looking at Elizabeth Sweeny, the thin runner I said hi to warming up, who said her goal was 18 something...

At the mile, and 2 mile split points, I was about 40m back from her, so after the 2 mile, I decided I'd better try to catch her, or I wouldn't have enough time in the chute. Reeled her in slowly on the flats and downhills - she was keeping even on the uphills - and it was an uphill finish. So surged by her on the last long flat, then pushed hard downhill, handing on for a solid finish. HR rightfully quite high...

Surprisingly close to a PR, given the slightly rolling hills.

http://pretzelcitysports.com/userfiles/file/14%20a...

Running warm up/down 13:34 intensity: (43 @1) + (12:51 @2) 2.1 km (6:28 / km) +18m 6:12 / km
ahr:132 max:141 shoes: R-NB 481 Gray/Orange 3

Friday May 2, 2014 #

9 AM

Running 7:00 [2] 1.0 km (7:00 / km) +45m 5:43 / km
shoes: R-NB 481 Gray/Orange 3

Running 46:37 intensity: (6:09 @1) + (40:28 @2) 8.29 km (5:37 / km) +112m 5:16 / km
shoes: R-NB 481 Gray/Orange 3

Thursday May 1, 2014 #

9 AM

Running 1:26:45 intensity: (24:08 @1) + (51:10 @2) + (7:15 @3) + (4:12 @4) 11.29 km (7:41 / km) +184m 7:06 / km
ahr:132 max:164 shoes: R-NB 481 Gray/Orange 3

Sliced open my shin on one of the hundreds of metal signs at Freedom's Foundation... Too focused on the 'map' (Ingress.)
4 PM

Running 13:05 intensity: (18 @1) + (12:47 @2) 1.96 km (6:41 / km)
ahr:138 max:149 shoes: R-NB 481 Gray/Orange 3

« Earlier | Later »