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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Sep 25, 2005:

activity # timemileskm+m
  Running7 6:24:16 41.52(9:15) 66.82(5:45) 76010 /15c66%
  Orienteering1 51:27 4.16(12:21) 6.7(7:41) 150
  Strength2 10:00
  Total7 7:25:43 45.68 73.52 91010 /15c66%
averages - sleep:7.5

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Sunday Sep 25, 2005 #

Running warm up/down 8:00 [2] *** 0.89 mi (8:59 / mi)
spiked:10/15c slept:7.5 shoes: O-Black/Green VJ Spikes

Sporadic warmup with bits of running here and there in the 30 minutes before I start. Tag with kids included. (That's a fun warmup :)

Orienteering race 51:27 [4] *** 6.7 km (7:41 / km) +150m 6:54 / km
shoes: O-Black/Green VJ Spikes

warwick. lots of trail, and briary white. nav. was decent + pushed on trails, but hr probably dropped often as I was hesitant many times. A rerun would probably shave 5+ minutes, mostly in the last 20% of each leg.

My time was decent vs. the competition. Probably due to (1) no major mistakes (several 10-30 sec. issues isn't too bad.), and (2) starting relatively late (with several 'paths' of less resistance through the thorns.)

Red - Splits

Saturday Sep 24, 2005 #

Running 30:00 [2] 3.0 mi (10:00 / mi)
(rest day) shoes: R-Reebok White/Gray/Red

easy, pre race

Friday Sep 23, 2005 #

Running (Trail, stiltgrass) 30:00 [2] 3.33 mi (9:01 / mi)
shoes: R-Reebok White/Gray/Red

Short run w/AK

Running intervals (Strides) 40 [5] 0.13 mi (5:08 / mi) +3m 4:47 / mi
shoes: R-Reebok White/Gray/Red

On grass, 2 moderately downhill, 1 moderately up.

Strength (Hip & Ankle) 5:00 [1]

Thursday Sep 22, 2005 #

Running long 2:15:30 [2] 13.5 mi (10:02 / mi) +200m 9:36 / mi
shoes: R-Reebok White/Gray/Red

Loop on the Horseshoe trail near 29, btwn dropping AJ @ school & picking him up. Started at the furthest point I got to from VF park, and ended up well, approx. here

Wednesday Sep 21, 2005 #

Running 1:00:01 [2] 6.67 mi (9:00 / mi) +200m 8:14 / mi
shoes: R-Reebok White/Gray/Red

With AK while kids in school. Nice now that both are in school :). Ran from Wash. HQ to 226 VSL & back. Out over the hill (35 min) back via the creek (25 min).

Running intervals (One strid on grass) 15 [5] 0.04 mi (6:17 / mi) +2m 5:26 / mi
shoes: R-Reebok White/Gray/Red

Shoulda done more...

Tuesday Sep 20, 2005 #

Running warm up/down (Grass, trails) 46:30 [2] 5.17 mi (9:00 / mi)
shoes: R-Reebok White/Gray/Red

Running intervals 18:20 [4] 2.88 km (6:22 / km) +340m 4:00 / km
shoes: R-Reebok White/Gray/Red

5 x Cannon sign hills - Didn't feel great before running - not quite as bad while running but not good.
1:39 + 2:01 = 3:40
1:39+ 1:56 = 3:35
1:41 + 2:11 = 3:52
1:39+ 2:01 = 3:40
1:35 + 1:57 = 3:32
After the 3rd interval I thought I was done, but visualizing Dan S-H & Mihai running alongside helped me push... These would be much better done with real competitors alongside, for motiviational reasons.

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

Monday Sep 19, 2005 #

Running 45:00 [2] 5.0 mi (9:00 / mi)
ahr:140 shoes: R-Reebok White/Gray/Red

Neighborhood

Running intervals (4xstrides) 10:00 [5] 2.0 mi (5:00 / mi) +15m 4:53 / mi
shoes: R-Reebok White/Gray/Red

Strength (Hip & Ankle) 5:00 [1]

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