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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Running25 20:31:19 122.74(10:02) 197.54(6:14) 2528
  Orienteering8 8:54:17 45.57(11:43) 73.34(7:17) 184819 /21c90%
  Strength2 18:00
  Total35 29:43:36 168.31 270.87 437619 /21c90%
  [1-5]35 29:13:23

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Friday Mar 31, 2017 #

8 AM

Running 59:41 intensity: (8:53 @1) + (50:48 @2) 10.36 km (5:46 / km) +30m 5:41 / km
ahr:128 max:143 shoes: R-NB 481 Black

Thursday Mar 30, 2017 #

8 AM

Running intervals 35:18 intensity: (37 @0) + (13:39 @1) + (11:44 @2) + (4:50 @3) + (4:28 @4) 6.26 km (5:38 / km) +148m 5:03 / km
ahr:133 max:169 shoes: R-NB 481 Black

Wednesday Mar 29, 2017 #

12 PM

Running 42:00 [2] 8.2 km (5:07 / km) +10m 5:05 / km
shoes: R-NB 481 Black

Tuesday Mar 28, 2017 #

7 AM

Running 31:17 intensity: (11:11 @1) + (20:06 @2) 5.26 km (5:57 / km) +3m 5:56 / km
ahr:124 max:138 shoes: R-NB 481 Black

Monday Mar 27, 2017 #

5 PM

Running 27:15 intensity: (20:19 @1) + (6:56 @2) 4.55 km (5:59 / km) +68m 5:34 / km
ahr:118 max:139 shoes: R-NB 481 Black

Sunday Mar 26, 2017 #

Event: QOC McKeldin
 
Event: The Meltdown Adventure Race
 
11 AM

Orienteering race 1:15:13 intensity: (54 @1) + (32:36 @2) + (36:33 @3) + (5:10 @4) 11.4 km (6:36 / km) +268m 5:54 / km
ahr:149 max:165 shoes: O-Icebug - Grn Spirit 11.5

Really unimpressed with my ability to push hard on the day after the long but easyish run. Nav. was ok - 2 lapses in bearing accuracy cost 90 & 50 seconds and there was a bit of other slop - but my HR tells a story - difficult to kick myself into gear...

GPS only on latter 2/3rds

Managed to hit HR 160 a few times - when passing people - and 165 in the chute, but should been averaging 165... hmmm. (E.g. 171 on a 5k not long ago: https://attackpoint.org/viewlog.jsp/user_68/period... )

Side note (I hope): Upper back between shoulder blades tweaked painfully​ at one point early in the race. I don't remember doing anything special, and it faded away in a minute. I forgot about it by later in the race, until riding in a car the next morning and it was sore again.

Blue - Splits

Saturday Mar 25, 2017 #

Event: The Gear Grinder: DVOA Hay Creek MTBO
 
Event: BAOC: O in the Oaks 2017
 
8 AM

Orienteering 2:32:20 intensity: (1:23 @0) + (5:21 @1) + (2:23:56 @2) + (1:30 @3) + (10 @4) 20.67 km (7:22 / km) +667m 6:21 / km
ahr:135 max:159 spiked:19/21c shoes: R-NB 481 Gray/Orange 7

Gear Grinder, on foot, cut a few small corners, but 98% was on trails. Nice as an orienteering/trail 1/2 marathon. :)
C • World's longest White Course? ;-) 3

Friday Mar 24, 2017 #

5 AM

Running 36:10 intensity: (9:47 @1) + (24:52 @2) + (1:31 @3) 5.77 km (6:16 / km) +85m 5:50 / km
ahr:132 max:165 shoes: R-NB 481 Black

Thursday Mar 23, 2017 #

9 AM

Running 57:50 intensity: (1:06 @0) + (5:09 @1) + (44:14 @2) + (7:21 @3) 8.21 km (7:03 / km) +93m 6:40 / km
ahr:132 max:157 shoes: R-NB 481 Black

Wednesday Mar 22, 2017 #

5 AM

Running intervals 1:03:04 intensity: (46 @0) + (6:17 @1) + (43:45 @2) + (2:47 @3) + (9:29 @4) 11.19 km (5:38 / km) +166m 5:15 / km
ahr:137 max:168 shoes: R-NB 481 Gray/Orange 7

Tuesday Mar 21, 2017 #

Strength 1:00 [1]

Leg roll DT in the evening (calves, hams, quads, R-IT) - nothing esp. sore, just hoping this'll loosen things up a bit before the 8am run & surges planned...
6 AM

Running long 1:47:47 intensity: (1:24 @0) + (25:56 @1) + (1:17:02 @2) + (3:25 @3) 16.88 km (6:23 / km) +277m 5:54 / km
ahr:129 max:158 shoes: R-NB 481 Gray/Orange 7

Feeling really slow & beat up by the end of this. Theories - dehydrated (1 coke since waking :( , and/or muscle beating from the snow-race on Sunday + near-zero cooldown (Angelica rush)

Monday Mar 20, 2017 #

8 AM

Running 56:06 intensity: (32:29 @1) + (23:37 @2) 9.87 km (5:41 / km) +52m 5:32 / km
ahr:114 max:143 shoes: R-NB 481 Black

Sunday Mar 19, 2017 #

Event: DVOA Quail Hill Scout Camp
 
8 AM

Orienteering race 1:08:47 intensity: (3:36 @2) + (46:58 @3) + (18:13 @4) 9.67 km (7:07 / km) +146m 6:37 / km
ahr:155 max:167 shoes: O-Icebug - Grn Spirit 11.5


Red - Splits

Saturday Mar 18, 2017 #

Event: Crooked Compass Adventure Trek
 
Event: LAOC Camp Scherman National Meet
 
12 PM

Running 34:31 intensity: (11:13 @1) + (15:08 @2) + (7:36 @3) + (34 @4) 4.62 km (7:28 / km) +52m 7:04 / km
ahr:124 max:159 shoes: O-Inov8 Mudclaw 330

Snowy loop with AJ

Friday Mar 17, 2017 #

Strength 17:00 [1]

Full set & tailbone stretch
9 AM

Running 38:34 intensity: (9:44 @0) + (24:02 @1) + (4:48 @2) 4.35 km (8:52 / km) +3m 8:50 / km
ahr:109 max:131 shoes: R-NB 481 Gray/Orange 7

Thursday Mar 16, 2017 #

7 AM

Running 5:44 intensity: (40 @0) + (1:47 @1) + (2:36 @2) + (41 @3) 0.99 km (5:46 / km) +2m 5:43 / km
ahr:123 max:153 shoes: R-NB 481 Gray/Orange 7

Running 56:03 intensity: (18 @0) + (48 @1) + (52:56 @2) + (2:01 @3) 10.9 km (5:08 / km) +14m 5:06 / km
ahr:142 max:155 shoes: R-NB 481 Gray/Orange 7

Running 7:29 intensity: (17 @0) + (2:06 @1) + (5:06 @2) 1.08 km (6:57 / km) +2m 6:53 / km
ahr:125 max:138 shoes: R-NB 481 Gray/Orange 7

Wednesday Mar 15, 2017 #

9 AM

Running intervals 51:19 intensity: (47 @0) + (14:51 @1) + (17:01 @2) + (4:25 @3) + (14:15 @4) 9.48 km (5:25 / km) +50m 5:16 / km
ahr:138 max:169 shoes: R-NB 481 Gray/Orange 7

2x gravel miles and
2x up & over a hill

Tuesday Mar 14, 2017 #

11 AM

Running 53:16 intensity: (1:26 @0) + (4:06 @1) + (47:44 @2) 8.86 km (6:01 / km) +13m 5:58 / km
ahr:127 max:138 shoes: R-NB 481 Gray/Orange 7

Monday Mar 13, 2017 #

5 PM

Running 23:50 intensity: (20 @0) + (4:21 @1) + (19:09 @2) 3.94 km (6:02 / km) +50m 5:41 / km
ahr:130 max:144 shoes: R-NB 481 Gray/Orange 7

Sunday Mar 12, 2017 #

Event: DVOA Hibernia County Park
 
6 AM

Orienteering 21:53 intensity: (21:25 @1) + (28 @2) 3.34 km (6:33 / km) +37m 6:12 / km
ahr:88 max:131 shoes: O-Icebug - Grn Spirit 11.5

9 AM

Orienteering tempo 43:15 intensity: (37 @0) + (30 @1) + (2:35 @2) + (3:56 @3) + (34:48 @4) + (49 @5) 6.52 km (6:38 / km) +109m 6:07 / km
ahr:161 max:182 shoes: O-Icebug - Grn Spirit 11.5

Saturday Mar 11, 2017 #

Event: QOC PWF Happyland
 
8 AM

Orienteering 46:57 intensity: (42:05 @1) + (4:52 @2) 5.99 km (7:50 / km) +221m 6:37 / km
ahr:100 max:130 shoes: O-Icebug - Grn Spirit 3 - 11

11 AM

Orienteering 44:36 intensity: (7:59 @1) + (36:37 @2) 5.35 km (8:21 / km) +288m 6:34 / km
ahr:111 max:146 shoes: O-Icebug - Grn Spirit 3 - 11

Friday Mar 10, 2017 #

8 AM

Running 37:49 [2] 5.2 km (7:16 / km) +115m 6:33 / km
shoes: R-NB 481 Gray/Orange 7

Thursday Mar 9, 2017 #

7 AM

Running intervals 1:00:29 intensity: (1:06 @0) + (11:14 @1) + (33:23 @2) + (1:57 @3) + (12:49 @4) 8.81 km (6:52 / km) +423m 5:32 / km
ahr:138 max:173 shoes: R-NB 481 Gray/Orange 7

Wednesday Mar 8, 2017 #

1 PM

Running 54:48 intensity: (11:20 @1) + (40:05 @2) + (2:09 @3) + (1:14 @4) 8.25 km (6:39 / km) +96m 6:17 / km
ahr:126 max:162 shoes: R-NB 481 Gray/Orange 7

Tuesday Mar 7, 2017 #

9 AM

Running 1:44:56 intensity: (46 @0) + (13:59 @1) + (1:22:02 @2) + (5:44 @3) + (2:25 @4) 15.99 km (6:34 / km) +180m 6:13 / km
ahr:130 max:162 shoes: R-NB 481 Gray/Orange 7

Monday Mar 6, 2017 #

8 AM

Running 23:28 intensity: (2:24 @0) + (16:31 @1) + (4:33 @2) 3.19 km (7:21 / km) +32m 7:00 / km
ahr:114 max:132 shoes: R-NB 481 Gray/Orange 7

Sunday Mar 5, 2017 #

Event: DVOA Daniel Boone Homestead - RESCHEDULED - MAR 5.
 
12 PM

Orienteering race 1:21:16 intensity: (40 @0) + (6:02 @1) + (47:28 @2) + (24:37 @3) + (2:29 @4) 10.4 km (7:49 / km) +112m 7:25 / km
ahr:143 max:163 shoes: O-Icebug - Grn Spirit 11.5

Lots of crawling mixed with the running....

Saturday Mar 4, 2017 #

Event: DVOA Nolde Forest
 
Event: US Interscholastic and Intercollegiate Championships
 
12 PM

Running 27:33 intensity: (1:21 @0) + (8:21 @1) + (14:17 @2) + (3:18 @3) + (16 @4) 4.18 km (6:36 / km) +112m 5:49 / km
ahr:128 max:159 shoes: R-NB 481 Gray/Orange 7

Friday Mar 3, 2017 #

4 PM

Running intervals 46:10 intensity: (1:15 @0) + (8:34 @1) + (22:41 @2) + (3:56 @3) + (9:44 @4) 7.03 km (6:34 / km) +251m 5:34 / km
ahr:137 max:169 shoes: R-NB 481 Gray/Orange 7

Thursday Mar 2, 2017 #

11 AM

Running 52:34 intensity: (3:16 @0) + (7:55 @1) + (41:23 @2) 7.25 km (7:15 / km) +200m 6:22 / km
ahr:129 max:145 shoes: R-NB 481 Gray/Orange 7

Wednesday Mar 1, 2017 #

6 PM

Running 36:18 intensity: (3:10 @1) + (15:45 @2) + (9:19 @3) + (8:04 @4) 6.85 km (5:18 / km) +1m 5:18 / km
ahr:147 max:174 shoes: R-NB 481 Gray/Orange 7

8x400 @ fast tracks, 200m jogging rest. With AJ (who was faster) and others I just met (Stew & ?) who were close (and ahead on 1st.)
Could still feel Sunday's race in my legs, but it might be more the winter of hills and self-intervals that explains these times being slower than I'd hope.
91, 86, 86, 86, 83, 87, 87, 81
C • track 2

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