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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Running31 19:05:54 109.71(10:27) 176.56(6:29) 1724
  Orienteering15 9:37:24 54.64(10:34) 87.94(6:34) 1916
  Total41 28:43:18 164.36(10:29) 264.5(6:31) 3640
  [1-5]41 28:19:23

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Sunday Aug 31, 2014 #

11 AM

Running 1:45:45 intensity: (42:34 @1) + (1:03:11 @2) 15.16 km (6:59 / km) +332m 6:17 / km
ahr:121 max:140 shoes: R-NB Black

Saturday Aug 30, 2014 #

4 PM

Running 26:17 intensity: (21:42 @1) + (4:35 @2) 4.56 km (5:46 / km) +90m 5:15 / km
ahr:93 max:144 shoes: R-NB Black

Friday Aug 29, 2014 #

Running 40:00 [2] 7.0 km (5:43 / km)
shoes: R-NB Black

Thursday Aug 28, 2014 #

Running 40:00 [2] 7.0 km (5:43 / km)
shoes: R-NB Black

Wednesday Aug 27, 2014 #

Running 50:00 intensity: (30:00 @2) + (20:00 @4) 8.0 km (6:15 / km)
shoes: R-NB Black

5x1km intervals @ track

Tuesday Aug 26, 2014 #

Running 1:20:00 [2] 11.0 km (7:16 / km)
shoes: R-NB Black

Monday Aug 25, 2014 #

Running 1:00:00 [2] 9.0 km (6:40 / km)
shoes: R-NB Black

Sunday Aug 24, 2014 #

Event: DVOA Hickory Run State Park
 

Running 40:00 [2] 7.0 km (5:43 / km)
shoes: R-NB Black

Saturday Aug 23, 2014 #

Event: 2014 U.S. Corn Maze Champs
 
8 AM

Running race 18:55 [4] 5.0 km (3:47 / km) +32m 3:40 / km
shoes: R-NB Black

3rd, barely beat 1st women (she passed me at 400m, and I held a bit, reeled & passed her back w/400m to go...) Won my entry fee back, + $25 at Modell's.

More impressively - AJ's now has the 2nd fastest 5k PR in the family - a spot I expect to have in about 2 more years (or less?) Now the race is on to see whether AJ can beat me in a 5k, before Oriana beats Angelica in a 5k...

Orienteering warm up/down 10:00 [2] 2.0 km (5:00 / km) +15m 4:49 / km
shoes: R-NB Black

Friday Aug 22, 2014 #

10 AM

Running 1:09:15 intensity: (26:14 @1) + (43:01 @2) 10.11 km (6:51 / km) +179m 6:17 / km
ahr:126 max:144 shoes: R-NB Black

Thursday Aug 21, 2014 #

10 AM

Running 1:03:53 intensity: (12:35 @1) + (51:18 @2) 9.21 km (6:56 / km) +132m 6:29 / km
shoes: R-NB Black

Wednesday Aug 20, 2014 #

5 PM

Running intervals 40:35 intensity: (1:23 @0) + (5:35 @1) + (10:13 @2) + (4:44 @3) + (14:49 @4) + (3:51 @5) 7.65 km (5:18 / km) +6m 5:17 / km
ahr:149 max:179 shoes: R-NB Black

5x1km, 100m jogging rest

4:00, 3:47, 3:51, 3:48, 3:45

And some 150m accel's too - which I took much easier than last week, trying not to go below 9sec/50m - given the hamstring attachment tweak last week that stopped my intervals..

Tuesday Aug 19, 2014 #

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

Short Ingress loop through VFP with AJ

Monday Aug 18, 2014 #

10 AM

Running 57:13 intensity: (20:20 @1) + (35:04 @2) + (32 @3) + (1:17 @4) 8.53 km (6:42 / km) +151m 6:10 / km
ahr:121 max:165 shoes: R-NB Black

2 PM

Running 36:37 intensity: (8:58 @1) + (27:39 @2) 5.7 km (6:25 / km) +54m 6:08 / km
ahr:125 max:146 shoes: R-NB Black

Sunday Aug 17, 2014 #

Event: DVOA Nockamixon State Park
 
Event: Radnor Red Run 5k Steeplechase at Radnor Hunt Club
 
11 AM

Running warm up/down 2:00 [1] 0.3 km (6:44 / km) +53m 3:34 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 22:48 [4] 4.78 km (4:46 / km) +106m 4:18 / km
shoes: O-Icebug - Blk Spirit II OLX 2


Orange - Splits

Saturday Aug 16, 2014 #

3 PM

Running 28:00 intensity: (18:00 @1) + (10:00 @2) 5.0 km (5:36 / km) +60m 5:17 / km
shoes: R-NB Black

5 PM

Running 31:45 intensity: (10:00 @1) + (21:45 @2) 5.12 km (6:12 / km) +40m 5:58 / km
shoes: R-NB Black

Friday Aug 15, 2014 #

11 AM

Running 35:52 intensity: (9:41 @0) + (25:25 @1) + (46 @2) 3.14 km (11:26 / km) +64m 10:22 / km
ahr:106 max:128 shoes: R-NB Black

3 PM

Running tempo 49:03 intensity: (5:48 @0) + (7:15 @1) + (16:47 @2) + (15:32 @3) + (3:41 @4) 7.52 km (6:31 / km) +81m 6:11 / km
ahr:133 max:162 shoes: R-NB Black

Thursday Aug 14, 2014 #

5 PM

Running 37:53 intensity: (33:44 @1) + (4:09 @2) 5.57 km (6:48 / km) +13m 6:43 / km
ahr:114 max:132 shoes: R-NB Black

Wednesday Aug 13, 2014 #

Running race 2:41 [5] 0.8 km (3:21 / km)
shoes: R-NB Black

5 PM

Running warm up/down 4:18 intensity: (24 @0) + (2:59 @1) + (55 @2) 0.61 km (7:01 / km)
ahr:115 max:127 shoes: R-NB Black

Running intervals 28:10 intensity: (4 @0) + (1:03 @1) + (8:34 @2) + (3:32 @3) + (12:06 @4) + (2:51 @5) 5.69 km (4:57 / km) +3m 4:56 / km
ahr:157 max:183 shoes: R-NB Black

800's w/200m jog rest
3:05, 3:03, 3:02, 2:40.8*, 3:09

Then some 150m accel's, but had to stop after my right upper hamstring attachment tweaked at the last 2 steps of 2nd, then halfway through 3rd...

2:40.8 was fastest 800m in the house, this year - but less than 1 sec vs. AJ...

Tuesday Aug 12, 2014 #

10 AM

Running 57:06 intensity: (29:42 @1) + (27:24 @2) 8.07 km (7:05 / km) +270m 6:04 / km
ahr:120 max:138 shoes: R-NB Black

Monday Aug 11, 2014 #

9 PM

Running 30:08 intensity: (25:37 @1) + (4:31 @2) 4.89 km (6:10 / km) +62m 5:48 / km
ahr:115 max:132 shoes: R-NB Black

Sunday Aug 10, 2014 #

11 AM

Running warm up/down 6:31 [2] 1.0 km (6:31 / km)
ahr:137 max:147 shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 1:07:45 intensity: (1:16 @2) + (36:09 @3) + (30:20 @4) 9.79 km (6:55 / km) +102m 6:35 / km
ahr:158 max:168 shoes: O-Icebug - Blk Spirit II OLX 2

Attackpoint gives me the cleanest navigation weekend of anyone on Blue at the US Champs this weekend, but I just wasn't up to pushing hard enough (note HR range is a bit low) at altitude this weekend - so, less than 10% back from US Champion Mikell Platt (at age 56!), I ended up 5th

Blue - Splits

Saturday Aug 9, 2014 #

Event: 2014 US Classic Championships
 
11 AM

Running warm up/down 7:37 intensity: (1:02 @1) + (6:35 @2) 1.17 km (6:32 / km) +10m 6:16 / km
ahr:115 max:136 shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 1:19:59 intensity: (1:00 @0) + (9 @1) + (4:55 @2) + (50:21 @3) + (23:34 @4) 13.36 km (5:59 / km) +272m 5:26 / km
ahr:155 max:164 shoes: O-Icebug - Blk Spirit II OLX 2

12 PM

Running warm up/down 2:18 intensity: (57 @0) + (1:21 @1) 0.22 km (10:42 / km) +12m 8:22 / km
ahr:99 max:105 shoes: O-Icebug - Blk Spirit II OLX 2

Running warm up/down 1:02 [0] 0.04 km (29:31 / km)
ahr:83 max:85 shoes: O-Icebug - Blk Spirit II OLX 2

6 PM

Orienteering 2:35 intensity: (8 @0) + (25 @1) + (2:02 @2) 0.37 km (7:02 / km) +35m 4:46 / km
ahr:132 max:143 shoes: R-NB Black


Blue - Splits

Friday Aug 8, 2014 #

12 PM

Orienteering 10:55 intensity: (9:17 @1) + (1:38 @2) 1.8 km (6:04 / km) +55m 5:16 / km
shoes: R-NB Black

5 PM

Running 14:54 intensity: (11:11 @1) + (3:43 @2) 2.38 km (6:15 / km) +10m 6:07 / km
shoes: R-NB Black

Thursday Aug 7, 2014 #

3 PM

Running 43:20 intensity: (20:10 @1) + (23:10 @2) 4.44 km (9:46 / km) +40m 9:20 / km
shoes: R-NB Black

Pike's Peak to Devil's Playground. 1st km, jumping down rocks, took 13 minutes. Better after that. Head pressure felt weird by the end (ave. elev. of run 13,400 ft.)
C • Awesome! 2

Wednesday Aug 6, 2014 #

8 AM

Running warm up/down 4:46 intensity: (20 @0) + (4:17 @1) + (9 @2) 0.68 km (6:59 / km)
ahr:115 max:125 shoes: O-Icebug - Blk Spirit II OLX 2

Orienteering race 38:45 intensity: (11 @0) + (8 @1) + (55 @2) + (5:33 @3) + (31:58 @4) 6.76 km (5:44 / km) +72m 5:26 / km
ahr:161 max:169 shoes: O-Icebug - Blk Spirit II OLX 2

One-cowboy relay - with Sergei Zhyk having shown up, I knew I had a hard race on my hands.

As we both punched the same #1, I though we had the same first loop fork - but then he went a different direction than I, so perhaps that was a different loop - but apparently I just blew my rough compass - something I'd double-checked after seeing Sergei go a different way - down 1 minute by #2. I think I pulled back a bit by early in the Final loop - had Sergei in sight from 2-3 - but then he pulled away again, for an 80 sec. win.

Tuesday Aug 5, 2014 #

9 AM

Orienteering race 45:54 intensity: (20:18 @2) + (20:18 @3) + (5:18 @4) 7.19 km (6:23 / km)
shoes: O-Icebug - Blk Spirit II OLX 2

Daze 5 - a beautiful flatish race, where again, my plan of relative rest before the 1-cowboy-relay was challenged by several competitors closing in...

Monday Aug 4, 2014 #

8 AM

Orienteering race 50:34 intensity: (17 @0) + (12 @1) + (3:42 @2) + (26:17 @3) + (20:06 @4) 6.91 km (7:19 / km) +164m 6:32 / km
ahr:157 max:169 shoes: O-Icebug Sisu 10.5

Daze 4. 40 sec mistake on #3 let whole pack catch back up, then pulled away - with Czech Jr. Ondrej catching up by 9. I pulled away again, but he took a better route to 14 and punch just ahead - but then he exited poorly and I pulled away finally.

Wasn't planning to race hard, but he force me to run harder than planned!
11 AM

Orienteering 9:37 intensity: (3:10 @1) + (2:20 @2) + (1:48 @3) + (2:19 @4) 1.09 km (8:47 / km) +102m 6:00 / km
ahr:118 max:168 shoes: O-Icebug Sisu 10.5

Jr. training - re-run the last few legs of the Daze 4 course - via map memory/visualization of the whole leg

Sunday Aug 3, 2014 #

Event: DVOA Gould Run
 

Orienteering 20:00 [1] 2.5 km (8:00 / km) +100m 6:40 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Jr. training - hide-and-seek at one of the boulders in a certain area.
8 AM

Orienteering race 1:17:03 intensity: (1:15 @0) + (1:52 @1) + (12:36 @2) + (43:44 @3) + (17:36 @4) 12.09 km (6:22 / km) +175m 5:56 / km
ahr:152 max:167 shoes: O-Icebug - Blk Spirit II OLX 2

7345 actually. 2nd at RM Goat. 15 minutes from 1st (Marc Lauenstein).

Didn't want to overdo it on a long, high, dry race, so went out at a modest pace 1st 2/3, then pushed it in, finally shaking the pack. Hit a dead end at a boulder field and lost 30-sec on the way back in - letting Brian Moore catch up a bit - he was much closer than I thought.

Saturday Aug 2, 2014 #

Orienteering 31:30 intensity: (15:00 @1) + (15:00 @2) + (1:30 @4) 4.0 km (7:53 / km) +100m 7:00 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Jr. training setup and partial take down for Contour Exercises - a loop by Erin, then a follow the form line epunch Sprint I set up - partial results:

1:24 Anthony Riley
1:24 Ondrej Jezek
1:30 Clint Morse
1:3? Dylan?
1:36 Wyatt Riley
8 AM

Orienteering race 59:31 intensity: (35 @0) + (25 @1) + (20 @2) + (9:46 @3) + (48:25 @4) 8.52 km (6:59 / km) +270m 6:02 / km
ahr:162 max:174 shoes: O-Icebug - Blk Spirit II OLX 2

Scapling prevented... Ali was running faster than me for the first km, but then we ended up physically quite even the rest of the way, where I climbed more to better avoid some forest to barely pull ahead at 5. Held my ground till 8, but then I went a bit far around on 9, so was then 15 sec back 10-14. Ali then got pulled down a spur that was a bit too early (and seemed shaped a bit sharper on the ground than on the map - which apparently led some vetter to get it wrong at some point too - as she hit a streamer on the wrong spur.)

I corrected earlier, and got a bit ahead - a lead she'd almost erased pushing hard up the hill out of 14. Took a bit less sidehill than her to 15, perhaps earning another 5 sec., and then managed to hit a somewhat tricky control 16 fairly clean - with the out & back showing me I had to push hard to stay ahead - which I _just_ managed.
C • Nice! 1

Friday Aug 1, 2014 #

Event: Laramie Daze
 
3 PM

Orienteering race 50:28 intensity: (50 @0) + (3:53 @1) + (53 @2) + (1:37 @3) + (43:15 @4) 6.78 km (7:27 / km) +348m 5:56 / km
ahr:159 max:171 shoes: O-Icebug - Blk Spirit II OLX 2

Scalped by Ali...
http://www.attackpoint.org/discussionthread.jsp/me...

Not a huge surprise, given her recent 5k's, and our scramble to get to the start on time (family was difficult to extract from a stop in Boulder, CO.) But she definitely had the gas today, that I didn't.

We basically tied to #1, and I just nipped her at #2 navigating in a bit more directly/confidently, but then I contoured badly to avoid dropping through vert.-slash green w/o taped ankles (no time), dropping from 1st to probably 10th, and 1-2 minutes back, by the time I finally corrected over to #3. #4 was followed the right crowd, and being careful on compass - which turned out to be key, as Ali (in the lead) had drifted too far right reading the wrong forest corner & reentrant. Had a solid run to 5 & 6, then climbing toward 7 just behind 3 others, I slowly realized that we were in the lead pack - turning around near 7 to see Ali reeling us in.

Took an around route to 8 - thinking maybe downhill on pavement would be fast - but the lack of oxygen barely allowed any speed there either - GPS track shows real close to 4min/km - and with that downhill, 3:30-3:40-ish should've been possible at sea level.... So, route was no better (but really not much worse) so got to 8 in the same pack - but now with Ali who'd caught up. She then ran away ahead to #9, with me pulling up to 2nd to keep her in sight, but then she made it across the deep stream and grass a bit faster, and the rest of the course was just glimpses of her slowly growing about a minute lead on me.

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