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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Running38 26:17:49 150.77(10:28) 242.64(6:30) 3135
  Orienteering1 1:58:02 10.7(11:02) 17.21(6:51) 408
  Strength4 58:00
  Total43 29:13:51 161.47 259.86 3543
  [1-5]43 28:45:30

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Aug 31, 2016 #

9 AM

Running 57:30 intensity: (34 @0) + (23 @1) + (25:30 @2) + (29:03 @3) + (2:00 @4) 10.95 km (5:15 / km) +1m 5:15 / km
ahr:149 max:160 shoes: R-NB 481 Gray/Orange 6

With Steve M.

Tuesday Aug 30, 2016 #

9 AM

Running 14:37 intensity: (30 @0) + (13:44 @1) + (23 @2) 2.32 km (6:18 / km) +11m 6:10 / km
ahr:113 max:125 shoes: R-NB 481 Gray/Orange 6

10 AM

Running 1:05:28 intensity: (16 @0) + (26:09 @1) + (39:03 @2) 9.46 km (6:55 / km) +27m 6:49 / km
ahr:127 max:139 shoes: R-NB 481 Gray/Orange 6

Part of a long run

Monday Aug 29, 2016 #

10 AM

Running 33:07 intensity: (23:07 @1) + (10:00 @2) 5.38 km (6:09 / km) +8m 6:07 / km
ahr:112 max:131 shoes: R-NB 481 Gray/Orange 6

Sunday Aug 28, 2016 #

Event: BELMONT PLATEAU CROSS COUNTRY HALL OF FAME CLASSIC
 

Note

To CA
4 PM

Running 27:04 intensity: (21:36 @1) + (5:28 @2) 4.07 km (6:39 / km) +57m 6:13 / km
ahr:101 max:137 shoes: R-NB 481 Gray/Orange 6

Pokemon, I think...

Saturday Aug 27, 2016 #

1 PM

Running 4:40 intensity: (15 @0) + (2:48 @1) + (1:37 @2) 0.58 km (7:59 / km) +14m 7:08 / km
ahr:119 max:130 shoes: R-NB 481 Gray/Orange 6

Jog home from Green Hills summer picnic prep.
2 PM

Running 30:26 intensity: (3:09 @1) + (27:17 @2) 4.78 km (6:22 / km) +39m 6:07 / km
ahr:128 max:142 shoes: R-NB 481 Gray/Orange 6

Easy loop in park

Friday Aug 26, 2016 #

8 AM

Running 54:13 intensity: (7:48 @1) + (46:25 @2) 7.65 km (7:05 / km) +308m 5:54 / km
ahr:125 max:146 shoes: R-NB 481 Gray/Orange 6

Misery & Joy again, GPS track stops at out-of-battery

Thursday Aug 25, 2016 #

9 AM

Running 58:48 [2] 8.2 km (7:10 / km) +704m 5:01 / km
shoes: R-NB 481 Gray/Orange 6

Misery & Joy

Wednesday Aug 24, 2016 #

5 PM

Running 53:40 intensity: (5:00 @1) + (19:34 @2) + (4:17 @3) + (19:12 @4) + (5:37 @5) 10.23 km (5:15 / km) +5m 5:14 / km
ahr:144 max:180 shoes: R-NB 481 Gray/Orange 6

Track intervals - km' w/ 100m rests, then 200's, w/ 100m walk rests
4:00, 3:54, 3:49, 3:57, 3:48
43, 41, 40, 39, 41, 39, 39, 40

Tuesday Aug 23, 2016 #

9 AM

Running 8:58 [2] 1.25 km (7:11 / km) +2m 7:08 / km
shoes: R-NB 481 Gray/Orange 6

Jog home after dropping van for inspection & repairs
11 AM

Running 17:54 intensity: (15:13 @1) + (2:41 @2) 2.8 km (6:24 / km) +48m 5:53 / km
ahr:114 max:132 shoes: R-NB 481 Gray/Orange 6

Jog home after watching an hvac repair...
4 PM

Running 6:55 intensity: (6:14 @1) + (41 @2) 0.97 km (7:09 / km) +81m 5:02 / km
ahr:116 max:126 shoes: R-NB 481 Gray/Orange 6

Jog back to go pick up car
5 PM

Running 52:42 intensity: (28 @0) + (37:48 @1) + (14:26 @2) 6.85 km (7:42 / km) +87m 7:14 / km
ahr:117 max:142 shoes: R-NB 481 Gray/Orange 6

5 mile loop run, part Oriana, part myself (racing back for a meeting)

Monday Aug 22, 2016 #

10 AM

Running 1:27:13 intensity: (28 @0) + (9:00 @1) + (1:17:45 @2) 10.37 km (8:25 / km) +401m 7:03 / km
ahr:136 max:149 shoes: R-NB 481 Gray/Orange 6

Misery Joy, and a little extra

Sunday Aug 21, 2016 #

Event: Radnor Red 5k Steeplechase
 

Running 40:00 intensity: (10:00 @1) + (30:00 @2) 4.0 mi (10:00 / mi) +50m 9:38 / mi
shoes: R-NB 481 Gray/Orange 6

Phoenixville 1-8 of 24 Ingress missions, ending in the rain, taking Oriana & Angelica back from their 1-way bike ride.

Saturday Aug 20, 2016 #

6 PM

Running 1:17:08 intensity: (1:24 @0) + (6:50 @1) + (1:08:26 @2) + (28 @3) 11.84 km (6:31 / km) +114m 6:13 / km
ahr:134 max:151 shoes: R-NB 481 Gray/Orange 6

With AJ, checking out the new Betzwood pedestrian bridge

Friday Aug 19, 2016 #

5 PM

Running 41:25 intensity: (12:39 @0) + (8:22 @1) + (20:24 @2) 5.08 km (8:09 / km) +57m 7:43 / km
ahr:116 max:144 shoes: R-NB 481 Gray/Orange 6

Thursday Aug 18, 2016 #

Running 9:00 intensity: (7:00 @2) + (2:00 @4) 1.0 mi (9:00 / mi) +50m 7:47 / mi
shoes: O-Inov8 From Jenny

Warm-up for AJ's Conestoga HS Deuce open race. About 8 parents, and 5 non HS kids - incl. me, Angelia & Oriana, raced as well.

Finished 10th - was in 8th till some kids zoomed by at the end. Just edged out AJ - passed him at 1.3 miles, and pushed hard to make a gap he couldn't close. He went out hard enough that his stomach was unhappy.
6 PM

Running race 13:23 intensity: (2:53 @4) + (10:30 @5) 3.2 km (4:11 / km) +52m 3:52 / km
ahr:164 max:190 shoes: O-Inov8 From Jenny

Running 11:33 intensity: (22 @0) + (9:18 @1) + (1:53 @2) 1.09 km (10:35 / km) +15m 9:54 / km
ahr:115 max:136 shoes: O-Inov8 From Jenny

Wednesday Aug 17, 2016 #

Strength 16:00 [1]

Long set & tailbone stretch
12 PM

Running 38:04 intensity: (3:57 @1) + (33:50 @2) + (17 @3) 5.93 km (6:25 / km) +99m 5:55 / km
ahr:129 max:150 shoes: R-NB 481 Gray/Orange 6

Tuesday Aug 16, 2016 #

6 PM

Running intervals 28:55 intensity: (8:04 @1) + (11:38 @2) + (2:13 @3) + (4:54 @4) + (2:06 @5) 4.83 km (5:59 / km) +91m 5:28 / km
ahr:136 max:182 shoes: R-NB 481 Gray/Orange 6

Monday Aug 15, 2016 #

5 PM

Running 41:46 intensity: (1:19 @1) + (34:52 @2) + (5:35 @3) 7.16 km (5:50 / km) +117m 5:24 / km
ahr:140 max:157 shoes: R-NB 481 Gray/Orange 6

Running 27:55 intensity: (27:15 @1) + (40 @2) 3.98 km (7:01 / km) +87m 6:19 / km
ahr:105 max:126 shoes: R-NB 481 Gray/Orange 6

Sunday Aug 14, 2016 #

Event: Half-wit-half-marathon (Trail race)
 

Running 22:00 [2] 3.5 km (6:17 / km) +30m 6:02 / km
shoes: R-NB 481 Gray/Orange 6

Chesterbrook loop with Oriana & Jessica, playing Pokemon Go

Saturday Aug 13, 2016 #

Event: RMOC Wild Goat at Florissant Fossil Beds
 
11 AM

Orienteering race 1:58:02 intensity: (6 @0) + (8 @1) + (2:04 @2) + (4:23 @3) + (1:50:29 @4) + (52 @5) 17.21 km (6:51 / km) +408m 6:08 / km
ahr:165 max:175 shoes: O-Inov8 From Jenny


Three Loops (#1-#2-#3) - Splits

Friday Aug 12, 2016 #

Note

To PA (or CO)
11 AM

Running 23:54 intensity: (3:34 @0) + (13:12 @1) + (7:08 @2) 3.33 km (7:10 / km) +8m 7:05 / km
ahr:115 max:137 shoes: R-NB 481 Gray/Orange 6

Thursday Aug 11, 2016 #

Event: West Chester Mile
 
11 AM

Running 53:53 intensity: (48 @0) + (12:07 @1) + (40:35 @2) + (23 @3) 8.02 km (6:43 / km) +32m 6:35 / km
ahr:129 max:153 shoes: R-NB 481 Gray/Orange 6

Wednesday Aug 10, 2016 #

10 AM

Running intervals 47:47 intensity: (36:47 @2) + (11:00 @4) 8.42 km (5:40 / km) +200m 5:04 / km
shoes: R-NB 481 Gray/Orange 6

Tuesday Aug 9, 2016 #

Event: Warwick Park - Evening 5k
 
7 AM

Running 54:42 intensity: (2:22 @1) + (47:56 @2) + (4:24 @3) 10.44 km (5:14 / km) +35m 5:09 / km
ahr:139 max:153 shoes: R-NB 481 Gray/Orange 6

With Steve M.

Monday Aug 8, 2016 #

8 AM

Running 24:57 intensity: (22 @0) + (2:31 @1) + (22:04 @2) 4.32 km (5:46 / km) +39m 5:31 / km
ahr:133 max:144 shoes: R-NB 481 Gray/Orange 6

Sunday Aug 7, 2016 #

Event: Coastal 5M-50k Trail Races
 

Running 22:00 intensity: (11:00 @1) + (11:00 @2) 2.9 km (7:35 / km)
shoes: R-NB 481 Gray/Orange 6

Estimate for the section I missed tracking (between two GPS segments)
1 PM

Running 41:49 intensity: (2:47 @0) + (26:54 @1) + (12:08 @2) 5.95 km (7:01 / km) +19m 6:55 / km
ahr:119 max:133 shoes: R-NB 481 Gray/Orange 6

Running 44:35 intensity: (19 @0) + (31:49 @1) + (12:27 @2) 5.76 km (7:44 / km)
ahr:120 max:136 shoes: R-NB 481 Gray/Orange 6

Saturday Aug 6, 2016 #

Event: Survive & Advance Race - Pace increases until there's 1 person left...
 

Strength 12:00 [1]

Most of the long set, after today's run
12 PM

Running 59:11 intensity: (10:30 @1) + (48:18 @2) + (23 @3) 8.54 km (6:56 / km) +136m 6:25 / km
ahr:130 max:151 shoes: R-NB 481 Gray/Orange 6

Friday Aug 5, 2016 #

8 AM

Running 49:59 intensity: (7:09 @1) + (42:50 @2) 7.54 km (6:38 / km) +33m 6:29 / km
ahr:129 max:140 shoes: R-NB 481 Gray/Orange 6

Thursday Aug 4, 2016 #

9 AM

Running 10:35 intensity: (1:08 @0) + (5:37 @1) + (3:18 @2) + (32 @3) 1.72 km (6:08 / km) +22m 5:46 / km
ahr:122 max:150 shoes: R-NB 481 Gray/Orange 6

Running 2:28 intensity: (6 @0) + (21 @1) + (2:01 @2) 0.51 km (4:50 / km) +2m 4:44 / km
ahr:132 max:149 shoes: R-NB 481 Gray/Orange 6

Running intervals 27:23 intensity: (37 @0) + (1:21 @1) + (19:01 @2) + (6:06 @3) + (18 @4) 4.68 km (5:51 / km) +6m 5:49 / km
ahr:140 max:160 shoes: R-NB 481 Gray/Orange 6

Felt likely I was being a little sluggish on my (lone) intervals, but wow does my heart rate agree... :|

Wednesday Aug 3, 2016 #

Strength 15:00 [1]

Long & short set
8 AM

Running 24:00 intensity: (25 @0) + (9:28 @1) + (14:07 @2) 3.71 km (6:28 / km) +3m 6:27 / km
ahr:124 max:140 shoes: R-NB 481 Gray/Orange 6

6 PM

Running 1:42 intensity: (32 @0) + (34 @1) + (36 @2) 0.27 km (6:19 / km) +1m 6:12 / km
ahr:104 max:128 shoes: R-NB 481 Gray/Orange 6

Running 59:20 [2] 9.77 km (6:05 / km) +4m 6:04 / km
ahr:138 max:146 shoes: R-NB 481 Gray/Orange 6

2nd run, with Frank

Tuesday Aug 2, 2016 #

8 AM

Running 1:22:28 intensity: (17:01 @1) + (56:43 @2) + (7:58 @3) + (46 @4) 12.47 km (6:37 / km) +4m 6:36 / km
ahr:133 max:161 shoes: R-NB 481 Gray/Orange 6

Monday Aug 1, 2016 #

Strength 15:00 [1]

Long & short set
8 AM

Running 22:42 intensity: (41 @0) + (2:09 @1) + (19:52 @2) 3.77 km (6:02 / km) +36m 5:45 / km
ahr:130 max:142 shoes: R-NB 481 Gray/Orange 6

Did some small hills, but then my R-foot-flexor was complaining, so bailed on that, and put on sticker + massage and seemed to settle down pretty well again by Wednesday.

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