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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Aug 31, 2015:

activity # timemileskm+m
  Running29 14:39:05 90.21(9:45) 145.18(6:03) 2715
  Orienteering13 9:54:03 42.23 67.96 1367176c
  Strength1 5:00
  Walking1 1 4.85() 7.8() 13
  Total37 24:38:09 137.29 220.95 4095176c
  [1-5]36 24:33:51

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Monday Aug 31, 2015 #

7 AM

Orienteering 36:29 intensity: (33:41 @1) + (2:48 @2) 5.0 km (7:18 / km) +160m 6:17 / km
ahr:83 max:140 15c shoes: O-Inov8 From Jenny

Streamering & map updates for SCEE

Sunday Aug 30, 2015 #

Strength 5:00 [1]

Foot/ankle stuff per Val. Brill, 7/6/15.
11 AM

Running intervals 46:44 intensity: (12:13 @1) + (23:44 @2) + (3:33 @3) + (6:57 @4) + (17 @5) 8.4 km (5:34 / km) +66m 5:21 / km
ahr:134 max:175 shoes: R-NB 481 Gray/Orange 5

Various surges along the Pawlings/Betzwood trail near kids, incl. 1 6 min. mile (or so), and several shorter surges

Saturday Aug 29, 2015 #

Event: Run for the Heroes 5k and 10k
 
Event: DS Trisonomy 21 5k
 
11 AM

Running 1:17:23 intensity: (30:00 @1) + (47:23 @2) 11.27 km (6:52 / km) +245m 6:12 / km
shoes: R-NB 481 Gray/Orange 5

Friday Aug 28, 2015 #

11 AM

Running 24:55 intensity: (20:43 @1) + (4:12 @2) 4.03 km (6:11 / km) +84m 5:36 / km
ahr:117 max:133 shoes: R-NB 481 Gray/Orange 5

Running 1:06:35 intensity: (15:15 @1) + (51:20 @2) 10.69 km (6:14 / km) +188m 5:43 / km
ahr:126 max:138 shoes: R-NB 481 Gray/Orange 5

Thursday Aug 27, 2015 #

2 PM

Running 49:00 intensity: (25:00 @1) + (24:00 @2) 7.02 km (6:59 / km) +32m 6:49 / km
shoes: R-NB 481 Gray/Orange 5

Wednesday Aug 26, 2015 #

6 PM

Running warm up/down 3:02 intensity: (1:26 @1) + (1:36 @2) 0.52 km (5:49 / km)
ahr:100 max:136 shoes: R-NB 481 Gray/Orange 5

Running intervals 39:35 intensity: (1:32 @1) + (14:11 @2) + (3:16 @3) + (20:09 @4) + (27 @5) 8.76 km (4:31 / km) +2m 4:31 / km
ahr:156 max:176 shoes: R-NB 481 Gray/Orange 5

1200's with 3 400m pace segments - half-mar-race, 30-min-race, 5k-race, which I took as 24, 23, and 22 sec/100m, w/200m rest

Sums to 4:36
Hit them pretty well, by watching watch closely. Was pretty darn hard (unlike the early season Jason workouts)

4:36, 4:37, 4:37, 4:36, 4:34

Tuesday Aug 25, 2015 #

7 AM

Orienteering 2:00 intensity: (1:00 @1) + (1:00 @2) 0.33 km (6:05 / km) +39m 3:49 / km
ahr:77 max:104 shoes: R-NB 481 Gray/Orange 4

At AJ XC Scavenger Hunt

Running 2:47 [1] 0.47 km (5:55 / km) +53m 3:47 / km
ahr:109 max:123 shoes: R-NB 481 Gray/Orange 4

Running 21:33 intensity: (4:25 @1) + (17:08 @2) 4.11 km (5:15 / km) +58m 4:54 / km
ahr:128 max:143 shoes: R-NB 481 Gray/Orange 4

Monday Aug 24, 2015 #

2 PM

Running 21:36 intensity: (12:38 @1) + (8:58 @2) 3.52 km (6:09 / km) +73m 5:34 / km
ahr:118 max:137 shoes: R-NB 481 Gray/Orange 5

Sunday Aug 23, 2015 #

8 AM

Running warm up/down 3:33 [1] 0.67 km (5:19 / km) +4m 5:10 / km
ahr:102 max:124 shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering race 41:19 intensity: (10 @0) + (7 @1) + (36 @2) + (16:36 @3) + (23:50 @4) 7.68 km (5:23 / km) +34m 5:16 / km
ahr:159 max:167 15c shoes: O-Icebug - Grn Spirit 3 - 11

Saturday Aug 22, 2015 #

9 AM

Orienteering warm up/down 12:48 intensity: (11:48 @1) + (1:00 @2) 1.82 km (7:01 / km) +162m 4:52 / km
ahr:96 max:124 shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering race 1:33:09 intensity: (1:26 @0) + (2:51 @1) + (1:00:00 @2) + (27:01 @3) + (1:51 @4) 10.38 km (8:59 / km) +168m 8:18 / km
ahr:142 max:163 12c shoes: O-Icebug - Grn Spirit 3 - 11

COC Long CHamps, dropped to M35+ 3rd.

~15-16 min. of mistakes, incl. a full 10 minutes of Garmin tracked 'stopped' time. Very vague out there - some areas mapped in detail, others more simplified - plus ferns to keep you slow.

Long C9 - Splits

Friday Aug 21, 2015 #

9 AM

Running warm up/down 3:00 [2] 0.5 km (6:00 / km)
shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering race 48:44 intensity: (10:00 @2) + (38:44 @3) 8.34 km (5:50 / km) +132m 5:25 / km
10c shoes: O-Icebug - Grn Spirit 3 - 11

Thursday Aug 20, 2015 #

8 AM

Running warm up/down 11:00 intensity: (10:00 @2) + (1:00 @4) 2.0 km (5:30 / km)
shoes: O-Inov8 Mudclaw 330

Orienteering race 18:16 [4] 4.1 km (4:27 / km)
24c shoes: O-Inov8 Mudclaw 330

COC Sprint, M21. AJ would've gotten me by a few sec's if it weren't for a mp

Sprint C5 - Splits

Wednesday Aug 19, 2015 #

8 AM

Running 31:24 intensity: (6:14 @1) + (25:04 @2) + (6 @3) 5.89 km (5:20 / km) +182m 4:37 / km
ahr:91 max:150 shoes: O-Icebug - Grn Spirit 3 - 11

Tuesday Aug 18, 2015 #

10 AM

Orienteering 38:17 intensity: (8:08 @1) + (15:41 @2) + (10:33 @3) + (3:55 @4) 4.48 km (8:32 / km) +135m 7:25 / km
ahr:111 max:174 5c shoes: O-Icebug - Grn Spirit 3 - 11

12 PM

Orienteering 4:13 intensity: (1:10 @1) + (57 @2) + (32 @3) + (1:34 @4) 0.87 km (4:50 / km) +15m 4:27 / km
ahr:112 max:165 2c shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering 38:22 intensity: (19:44 @1) + (11:54 @2) + (2:42 @3) + (4:02 @4) 3.02 km (12:42 / km) +62m 11:31 / km
ahr:122 max:169 12c shoes: O-Icebug - Grn Spirit 3 - 11

Saas Peepre Canada Jr. Training Camp - lots of good training with some Jr's - re-running legs, visualizing having a good plan coming into the control and executing - and finding with that (and some rest) we could beat Damian's great COC middle splits every time...

Monday Aug 17, 2015 #

Orienteering race 1:01:01 intensity: (20:00 @2) + (20:00 @3) + (21:01 @4)
10c shoes: O-Icebug - Grn Spirit 3 - 11

Fishbones day 1 - back in the tricky Hillsborough map.

Did better, but still missed a few.
7 AM

Running warm up/down 1:40 [2] 0.25 km (6:48 / km) +9m 5:45 / km

Orienteering race 19:00 intensity: (3:00 @2) + (16:00 @4) 3.11 km (6:06 / km) +64m 5:32 / km
20c shoes: O-Icebug - Grn Spirit 3 - 11

waterfront sprint

Sunday Aug 16, 2015 #

Event: DVOA Nockamixon State Park
 

Orienteering race 47:30 intensity: (10:00 @2) + (10:00 @3) + (27:30 @4)
21c shoes: O-Icebug - Grn Spirit 3 - 11

COC Middle Distance. Quite hesitant in new-to-me, much negative terrain (as the next day of training would show), but no terrible mistakes, and handled the heat well eneough, to hold on for a decent placing.

Orienteering warm up/down 10:00 [2] 1.2 km (8:20 / km) +100m 5:53 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Warmup map use..

Middle 10 - Splits

Saturday Aug 15, 2015 #

6 PM

Running 20:29 [2] 3.37 km (6:05 / km) +157m 4:56 / km
shoes: R-NB 481 Gray/Orange 5

Friday Aug 14, 2015 #

Event: 2015 Canadian Orienteering Championships
 
12 PM

Running 20:50 intensity: (5:59 @1) + (14:51 @2) 3.24 km (6:25 / km) +122m 5:24 / km
ahr:125 max:137 shoes: R-NB 481 Gray/Orange 5

Thursday Aug 13, 2015 #

11 AM

Running 53:32 intensity: (17:29 @1) + (36:03 @2) 7.72 km (6:56 / km) +332m 5:42 / km
ahr:126 max:139 shoes: R-NB 481 Gray/Orange 5

Wednesday Aug 12, 2015 #

1 PM

Walking 1 [0] 7.8 km ( / km) +13m / km
shoes: R-NB 481 Gray/Orange 4

2 hours 37 min. 10 sec... to fully finish the Cherry Crest Maze this year.
6 PM

Running warm up/down 3:52 intensity: (1:16 @1) + (2:36 @2) 0.62 km (6:14 / km) +2m 6:08 / km
ahr:121 max:133 shoes: R-NB 481 Gray/Orange 5

Running intervals 42:53 intensity: (10:21 @1) + (9:48 @2) + (5:05 @3) + (17:39 @4) 7.81 km (5:30 / km) +1m 5:29 / km
ahr:143 max:170 shoes: R-NB 481 Gray/Orange 5

Tuesday Aug 11, 2015 #

11 AM

Running 23:29 intensity: (6:50 @1) + (16:39 @2) 3.67 km (6:24 / km) +126m 5:28 / km
ahr:130 max:146 shoes: R-NB 481 Gray/Orange 5

Monday Aug 10, 2015 #

5 PM

Running intervals 50:48 intensity: (14:22 @1) + (23:29 @2) + (7:25 @3) + (5:32 @4) 8.67 km (5:52 / km) +310m 4:58 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange 5

Hill surges on VF Joy/Misery loop

Sunday Aug 9, 2015 #

Event: Half Wit Half Marathon
 
12 PM

Running 42:01 intensity: (20:00 @1) + (22:01 @2) 6.87 km (6:07 / km) +71m 5:49 / km
shoes: R-NB 481 Gray/Orange 5

Saturday Aug 8, 2015 #

Running 22:00 [2] 3.4 km (6:28 / km)
shoes: R-NB 481 Gray/Orange 5

Friday Aug 7, 2015 #

10 AM

Running intervals 56:33 intensity: (15:10 @1) + (26:41 @2) + (5:58 @3) + (8:44 @4) 9.13 km (6:11 / km) +481m 4:54 / km
ahr:135 max:167 shoes: R-NB 481 Gray/Orange 5

Felt like I was/should've been recovered enough from WMOC to do something hard again.

Did a few VF Cannon Sign/Hill intervals
1:59+2:03
1:57+2:00
1:56+2:00
1:52+2:00

Pretty weak, but I wasn't expecting that much given the prev. weeks, and some deep grass on the lower half.

VF-Joy Cannon Sign to Hilltop Lot - Splits

Thursday Aug 6, 2015 #

6 PM

Running 26:28 intensity: (25:23 @1) + (1:05 @2) 4.79 km (5:32 / km) +50m 5:15 / km
ahr:108 max:130 shoes: R-NB 481 Gray/Orange 5

Wednesday Aug 5, 2015 #

4 AM

Running 2:00 intensity: (1:00 @1) + (1:00 @2) 0.32 km (6:13 / km) +1m 6:07 / km
shoes: R-NB 481 Gray/Orange 5

3 PM

Running 21:55 intensity: (10:00 @1) + (11:55 @2) 3.46 km (6:20 / km) +1m 6:20 / km
shoes: R-NB 481 Gray/Orange 5

Tuesday Aug 4, 2015 #

11 AM

Running warm up/down 4:51 intensity: (3:54 @1) + (57 @2) 0.7 km (6:58 / km)
ahr:102 max:130 shoes: R-NB 481 Gray/Orange 5

Orienteering race 25:35 intensity: (6 @1) + (1:14 @2) + (20:52 @3) + (3:23 @4) 5.07 km (5:03 / km) +2m 5:02 / km
ahr:155 max:164 15c shoes: R-NB 481 Gray/Orange 5

10th of 100 or so @ Malmo evening Sprint training series. Winner was 20% ahead.

AJ was 10% behind in 20th.

Thanks to Magnus Wallenborg & his family for inviting us here, and to their place to sleep!

Orienteering warm up/down 3:30 intensity: (1:47 @1) + (1:43 @2) 0.48 km (7:17 / km) +1m 7:12 / km
ahr:116 max:134 shoes: R-NB 481 Gray/Orange 5

Orienteering warm up/down 3:34 intensity: (2:58 @1) + (36 @2) 0.47 km (7:36 / km) +6m 7:09 / km
ahr:116 max:134 shoes: R-NB 481 Gray/Orange 5

Monday Aug 3, 2015 #

1 AM

Running 21:27 intensity: (2:41 @0) + (18:46 @1) 3.35 km (6:24 / km) +14m 6:16 / km
ahr:109 max:124 shoes: R-NB 481 Gray/Orange 5

4 AM

Running 20:46 [1] 3.35 km (6:12 / km) +14m 6:04 / km
ahr:109 max:124 shoes: R-NB 481 Gray/Orange 5

Sunday Aug 2, 2015 #

12 AM

Running 25:58 [1] 4.0 km (6:30 / km) +17m 6:21 / km
ahr:114 max:124 shoes: R-NB 481 Gray/Orange 5

Saturday Aug 1, 2015 #

1 AM

Running warm up/down 15:26 [2] 2.63 km (5:53 / km) +20m 5:40 / km
ahr:141 max:145 shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering race 1:30:16 intensity: (15 @1) + (7:54 @2) + (38:18 @3) + (43:49 @4) 11.6 km (7:47 / km) +287m 6:56 / km
ahr:157 max:168 15c shoes: O-Icebug - Grn Spirit 3 - 11

WMOC Long final - moved all the way up to 23rd from my 40th seed - 30% behind the winner, the recently elite Thomas Niggli. - quite happy with that.

Angelica still walloped me coming in 8th, above her 10th seed. Wow.

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