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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Running29 21:21:31 128.73(9:57) 207.18(6:11) 3461
  Orienteering6 4:04:18 20.92(11:41) 33.67(7:15) 1082
  Strength4 1:06:00
  Total37 26:31:49 149.65 240.84 4543
  [1-5]37 26:22:20

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Monday Oct 31, 2016 #

Strength 17:00 [1]
shoes: R-NB 481 Gray/Orange 7

Full Val set + tailbone
9 AM

Running 21:55 intensity: (1:28 @0) + (8:12 @1) + (12:15 @2) 3.49 km (6:17 / km) +19m 6:07 / km
ahr:124 max:146 shoes: R-NB 481 Gray/Orange 7

Sunday Oct 30, 2016 #

Event: HVO/DVOA Silas Condict County Park
 
9 AM

Running warm up/down 5:15 intensity: (15 @1) + (5:00 @2) 0.83 km (6:20 / km) +3m 6:13 / km
ahr:120 max:120 shoes: O-Icebug - Grn Spirit 11.5

Orienteering race 49:47 intensity: (8 @1) + (31 @2) + (8:38 @3) + (40:30 @4) 6.59 km (7:33 / km) +212m 6:30 / km
ahr:162 max:170 shoes: O-Icebug - Grn Spirit 11.5

Running warm up/down 1:52 intensity: (6 @0) + (1:46 @1) 0.22 km (8:25 / km) +1m 8:13 / km
ahr:114 max:121 shoes: O-Icebug - Grn Spirit 11.5

Saturday Oct 29, 2016 #

9 AM

Running 32:00 [2] 3.2 mi (10:00 / mi)
shoes: R-NB 481 Gray/Orange 7

Friday Oct 28, 2016 #

8 AM

Running 1:30:00 intensity: (30:00 @1) + (1:00:00 @2) 14.96 km (6:01 / km) +285m 5:30 / km
shoes: R-NB 481 Gray/Orange 7

Thursday Oct 27, 2016 #

8 AM

Running 47:23 intensity: (22:39 @1) + (24:44 @2) 6.87 km (6:54 / km) +222m 5:56 / km
ahr:124 max:142 shoes: R-NB 481 Gray/Orange 7

Wednesday Oct 26, 2016 #

3 PM

Running intervals 48:59 intensity: (6:09 @1) + (18:45 @2) + (4:14 @3) + (13:51 @4) + (6:00 @5) 10.11 km (4:51 / km) +27m 4:47 / km
ahr:146 max:183 shoes: R-NB 481 Gray/Orange 7

600's, medium/hard, w/ 200m jog rests
2:34, 2:17
2:22, 2:12
?, ?
2:19, 2:04
2:23, 2:04

Tuesday Oct 25, 2016 #

8 AM

Running 35:11 intensity: (5:11 @1) + (30:00 @2) 5.42 km (6:30 / km) +247m 5:17 / km
ahr:131 max:149 shoes: R-NB 481 Gray/Orange 7

Monday Oct 24, 2016 #

5 AM

Running long 1:45:53 intensity: (6:43 @1) + (1:38:55 @2) + (15 @3) 16.8 km (6:18 / km) +216m 5:55 / km
ahr:134 max:151 shoes: R-NB 481 Gray/Orange 7

Sunday Oct 23, 2016 #

12 PM

Running 21:06 intensity: (14:16 @1) + (6:50 @2) 3.31 km (6:23 / km) +25m 6:09 / km
ahr:119 max:140 shoes: R-NB 481 Gray/Orange 7

Saturday Oct 22, 2016 #

Event: DVOA Tyler State Park - LOCATION CHANGE
 
9 AM

Running warm up/down 10:19 [2] 1.55 km (6:38 / km) +12m 6:23 / km
shoes: O-Icebug - Grn Spirit 11.5

Orienteering race 31:29 [4] 5.82 km (5:24 / km) +104m 4:58 / km
shoes: O-Icebug - Grn Spirit 11.5


Green - Splits

Friday Oct 21, 2016 #

9 AM

Running 13:56 intensity: (25 @0) + (13:31 @1) 1.95 km (7:09 / km)
ahr:114 max:124 shoes: R-NB 481 Gray/Orange 7

5 PM

Running 13:00 intensity: (10:00 @1) + (3:00 @2) 1.92 km (6:46 / km) +3m 6:43 / km
shoes: R-NB 481 Gray/Orange 7

Thursday Oct 20, 2016 #

Strength 13:00 [1]

Partial Val. Set + Tailbone
8 AM

Running 32 [1] 0.07 km (7:12 / km)
ahr:79 max:93 shoes: R-NB 481 Gray/Orange 7

Running 31:55 intensity: (20:03 @1) + (10:54 @2) + (58 @3) 5.16 km (6:11 / km) +89m 5:42 / km
ahr:123 max:152 shoes: R-NB 481 Gray/Orange 7

Running intervals 6:18 intensity: (3:18 @1) + (1:59 @2) + (42 @3) + (19 @4) 0.99 km (6:20 / km) +15m 5:54 / km
ahr:130 max:161 shoes: R-NB 481 Gray/Orange 7

Wednesday Oct 19, 2016 #

7 AM

Running 55:18 intensity: (26 @0) + (2:27 @1) + (52:25 @2) 9.8 km (5:39 / km) +1m 5:38 / km
ahr:135 max:147 shoes: R-NB 481 Gray/Orange 7

Tuesday Oct 18, 2016 #

5 PM

Running 15:15 intensity: (1:43 @1) + (12:43 @2) + (49 @3) 2.65 km (5:45 / km)
ahr:138 max:151 shoes: R-NB 481 Gray/Orange 7

Running 2:30 intensity: (17 @1) + (47 @2) + (1:26 @3) 0.52 km (4:51 / km)
ahr:143 max:153 shoes: R-NB 481 Gray/Orange 7

Running 17:06 intensity: (17 @1) + (8:12 @2) + (8:37 @3) 3.25 km (5:16 / km) +1m 5:15 / km
ahr:149 max:158 shoes: R-NB 481 Gray/Orange 7

Running 16:02 intensity: (9 @1) + (10:46 @2) + (5:07 @3) 2.97 km (5:23 / km) +3m 5:22 / km
ahr:147 max:153 shoes: R-NB 481 Gray/Orange 7

Monday Oct 17, 2016 #

Strength 18:00 [1]

Full Val. Set + Tailbone
8 AM

Running 6:41 [1] 0.9 km (7:24 / km) +15m 6:50 / km
shoes: R-NB 481 Gray/Orange 7

Running 19:33 intensity: (16:44 @1) + (2:49 @2) 2.92 km (6:41 / km) +14m 6:32 / km
ahr:120 max:128 shoes: R-NB 481 Gray/Orange 7

Sunday Oct 16, 2016 #

Event: Mid-Atlantic Championships
 
9 AM

Orienteering 1:03:43 intensity: (8 @0) + (6:23 @1) + (35:44 @2) + (15:41 @3) + (5:47 @4) 7.44 km (8:34 / km) +287m 7:11 / km
ahr:141 max:165 shoes: O-Icebug - Grn Spirit 11.5

Aiming to win Red course, but....
1) left groin pull somehow appeared a few minutes into the run, and I couldn't stride out very far with right leg forward and left leg back, so rest of run was speed constrained (esp. downhill)
2) #7 was misplaced up the hill. I found the mapped platform on 3 of 4 attacks, and many nearby rock features, over 20 minutes - good practice at least at that point, and I had to get back to plan relays (and leg sore) so I just jogged back on the trail.

Was leading at 6 at least, but no points due to runner vote to void the 6-7 & 7-8 legs, but do count 8-finish.
11 AM

Orienteering race 20:11 intensity: (5 @0) + (2:38 @1) + (1:44 @2) + (1:32 @3) + (11:05 @4) + (3:07 @5) 2.82 km (7:09 / km) +49m 6:35 / km
ahr:159 max:179 shoes: O-Icebug - Grn Spirit 11.5

Relay first leg.

Omg sloppy - missed 1 minute on #1 - 15th place... Climbed back up 1st by #3 but leg soreness wouldn't let me move hard down the trail. Was side-by-side with 1st (FUMA Jr. - wow) going toward #5 - and he then nailed it taking a more conservative route, and I missed a bearing in, and saw a control that wasn't mine, running way over to it (at 1:5k, that was a bit too easy :| ) - 2 more minutes lost - so had to scramble back up the ladder again...

Red - Splits

Saturday Oct 15, 2016 #

11 AM

Running 5:43 intensity: (1:39 @0) + (4:04 @1) 0.68 km (8:23 / km) +44m 6:20 / km
ahr:104 max:118 shoes: R-NB 481 Gray/Orange 7

Spectating at AJ's XC meet with Oriana

Running 4:23 intensity: (49 @0) + (2:32 @1) + (1:02 @2) 0.68 km (6:28 / km) +37m 5:05 / km
ahr:105 max:131 shoes: R-NB 481 Gray/Orange 7

Running 3:46 intensity: (37 @0) + (3:09 @1) 0.42 km (9:01 / km) +60m 5:15 / km
ahr:103 max:124 shoes: R-NB 481 Gray/Orange 7

Running 1:50 [1] 0.29 km (6:14 / km) +6m 5:40 / km
ahr:105 max:112 shoes: R-NB 481 Gray/Orange 7

Running 19:43 intensity: (16:30 @1) + (3:13 @2) 2.65 km (7:26 / km) +65m 6:37 / km
ahr:115 max:136 shoes: R-NB 481 Gray/Orange 7

Friday Oct 14, 2016 #

9 AM

Running 48:01 intensity: (45:37 @2) + (2:24 @3) 7.5 km (6:24 / km) +311m 5:18 / km
ahr:137 max:155 shoes: R-NB 481 Gray/Orange 7

Thursday Oct 13, 2016 #

9 AM

Running 32:40 intensity: (3:00 @0) + (22:30 @1) + (7:10 @2) 4.8 km (6:49 / km) +140m 5:57 / km
ahr:116 max:134 shoes: R-NB 481 Gray/Orange 7

Wednesday Oct 12, 2016 #

3 PM

Running intervals 55:42 intensity: (9:33 @1) + (17:11 @2) + (7:23 @3) + (18:25 @4) + (3:10 @5) 10.51 km (5:18 / km) +17m 5:16 / km
ahr:138 max:178 shoes: R-NB 481 Gray/Orange 7

1200, 600, 300, x3

goal paces of 5k, mile, 800m race paces felt too hard (didn't drink enough?)

Goal: 4:30, 2:06, :57
4:34, 2:07, 59
4:38, 2:10, 60
4:54, 2:18, 70

Tuesday Oct 11, 2016 #

6 AM

Running 1:24:27 intensity: (10:46 @1) + (1:02:47 @2) + (9:15 @3) + (1:39 @4) 13.53 km (6:15 / km) +252m 5:43 / km
ahr:137 max:162 shoes: R-NB 481 Gray/Orange 7

With Natasha

Monday Oct 10, 2016 #

9 AM

Running 25:54 intensity: (16:25 @1) + (9:29 @2) 3.63 km (7:08 / km) +87m 6:22 / km
ahr:122 max:140 shoes: R-NB 481 Gray/Orange 7

Sunday Oct 9, 2016 #

Event: DVOA Mount Penn - Antietam
 
9 AM

Orienteering race 50:54 intensity: (46 @0) + (35 @1) + (9:17 @2) + (17:18 @3) + (22:58 @4) 6.93 km (7:21 / km) +415m 5:39 / km
ahr:155 max:171 shoes: O-Icebug - Grn Spirit 11.5


Red - Splits

Saturday Oct 8, 2016 #

11 AM

Running 2:36 [1] 0.41 km (6:16 / km) +40m 4:14 / km
ahr:104 max:120 shoes: R-NB 481 Gray/Orange 7

Running 30:12 intensity: (10:35 @1) + (13:15 @2) + (5:04 @3) + (1:18 @4) 5.22 km (5:47 / km) +134m 5:08 / km
ahr:108 max:165 shoes: R-NB 481 Gray/Orange 7

Running 20:13 intensity: (1:02 @1) + (19:11 @2) 3.48 km (5:49 / km) +118m 4:58 / km
ahr:137 max:147 shoes: R-NB 481 Gray/Orange 7

Running 20 [1] 0.05 km (6:32 / km) +22m 2:04 / km
ahr:118 max:120 shoes: R-NB 481 Gray/Orange 7

Friday Oct 7, 2016 #

8 AM

Running 41:39 intensity: (19:08 @1) + (22:31 @2) 6.67 km (6:14 / km) +65m 5:57 / km
ahr:122 max:137 shoes: R-NB 481 Gray/Orange 7

Thursday Oct 6, 2016 #

9 AM

Running 1:26:08 intensity: (4:07 @1) + (1:20:12 @2) + (1:11 @3) + (38 @4) 12.59 km (6:51 / km) +361m 5:59 / km
ahr:136 max:170 shoes: R-NB 481 Gray/Orange 7

Wednesday Oct 5, 2016 #

3 PM

Running intervals 54:57 intensity: (7:45 @1) + (19:29 @2) + (3:19 @3) + (23:15 @4) + (1:09 @5) 10.65 km (5:10 / km) +23m 5:06 / km
ahr:141 max:179 shoes: R-NB 481 Gray/Orange 7

1000's w/100m rest, then 200's, w/100 reset

4:01, 3:56, 3:58, 3:55, 3:58
42, 40, 41, 38, 40, 38, 39, 37.2

Tuesday Oct 4, 2016 #

Strength 18:00 [1]

Full Val. Set + Tailbone
6 AM

Running 48:06 intensity: (9:36 @1) + (38:30 @2) 8.05 km (5:59 / km) +96m 5:39 / km
ahr:128 max:142 shoes: R-NB 481 Gray/Orange 7

Monday Oct 3, 2016 #

9 AM

Running 55:12 intensity: (4:26 @1) + (40:56 @2) + (6:49 @3) + (3:01 @4) 8.06 km (6:51 / km) +326m 5:42 / km
ahr:140 max:165 shoes: R-NB 481 Gray/Orange 7

Sunday Oct 2, 2016 #

Event: Elmwood Zoo 5k
 
9 AM

Orienteering 28:14 intensity: (18:29 @1) + (6:40 @2) + (2:42 @3) + (23 @4) 4.05 km (6:58 / km) +15m 6:51 / km
ahr:119 max:161 shoes: R-NB 481 Gray/Orange 7

With Oriana, on a 'white' training course at Betzwood

Saturday Oct 1, 2016 #

10 AM

Running 42:00 intensity: (34:00 @1) + (8:00 @2) 5.5 km (7:38 / km) +59m 7:15 / km
ahr:114 max:135 shoes: R-NB 481 Gray/Orange 7

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