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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Feb 2, 2009:

activity # timemileskm+m
  Running7 6:25:39 39.29(9:49) 63.23(6:06) 1170
  Orienteering1 44:06 4.47(9:51) 7.2(6:08) 144
  Total7 7:09:45 43.77(9:49) 70.43(6:06) 1314

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Monday Feb 2, 2009 #

Running 55:13 [2] 8.72 km (6:20 / km) +280m 5:27 / km
shoes: O-VJ-Grey-Spikes

Angelica's hill loop. Snowy in most places..

Sunday Feb 1, 2009 #

Running warm up/down 26:37 [2] 3.72 km (7:09 / km) +90m 6:23 / km
ahr:133 shoes: O-VJ-Grey-Spikes

Warmup, between runs (which was mostly rest and a little jogging), and cooldown.

Orienteering race 24:02 intensity: (2:30 @2) + (3:10 @3) + (18:22 @4) 3.67 km (6:33 / km) +72m 5:58 / km
ahr:160 max:170 shoes: O-VJ-Grey-Spikes

Training run of ~10 controls on Ft. Washington west set up by Sandy. A bit sloppy and not pushing well, despite a decent warmup. I think physically I was a little afraid of the slush, and at least initially thrown by the lack of trails on the map, which I recalled belatedly I had asked for on purpose for training...

Orienteering race 20:04 intensity: (33 @3) + (17:47 @4) + (1:44 @5) 3.53 km (5:41 / km) +72m 5:10 / km
ahr:171 max:177 shoes: O-VJ-Grey-Spikes

With a 24 minute time on the 1st loop, and about 1 minute of error, I though 20 was a good target for a re-run. I just missed...

I noticed the GPS track is 5% shorter - so there's 1 minute, and my HR was much higher - I pushed it well. Getting closer to doing this the first time would be nice.

Saturday Jan 31, 2009 #

Note

It just occurred to me that gg, the top ranked person on Attackpoint, has a WOC gold medal as lead leg of the '08 Relay for GB. So an 80 point AP ranking, while well below the 90's it was long ago, is decent in that new context... Although I suspect the relative score there isn't very statistically robust (given the few UK/US interactions in the results), so when (if) the numbers get more dense, I may drop further.

Jan Goals:
Ran 5km climb - 5077 = Good
Ran every day: Good
Ran >1/hr/day average: Bad (28 hours)

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: R-NB 891's

I don't remember, and it's not in the GPS... I think it was a little slackerish..

Friday Jan 30, 2009 #

Running (Treadmill) 45:23 [2] 5.29 mi (8:35 / mi) +120m 8:01 / mi
ahr:140 shoes: R-NB 891's

I was dark and icy by the time childcare and work allowed a run, so I used the treadmill for the first time in probably a year or more. I did set it up so I could play PS3 Oblivion while running, which made the time go by much faster.

Thursday Jan 29, 2009 #

Running 1:16:46 [2] * 12.46 km (6:10 / km) +218m 5:40 / km
ahr:135 max:149 shoes: O-VJ Integrator Spikes

Dropped the car off for inspection and use that as an excuse to explore new roads between Devon State and Valley, on the hillside N. of mainline (painting..)

Ran in my good spikes on pavement mostly, as it was icy and my other spikes were really wet still. I figure worn out spikes are better than a broken leg.

Wednesday Jan 28, 2009 #

Running 1:08:10 intensity: (48:30 @2) + (14:35 @3) + (5:05 @4) 11.7 km (5:50 / km) +139m 5:30 / km
ahr:141 max:165 shoes: O-VJ-Grey-Spikes

Rain falling on 3 inches of snow didn't make for great conditions for intervals, so I decided on 3x1km surges in the middle of a Lorimer loop. With the sloppy conditions, I couldn't really maintain (4) pace w/o sliding around a bunch, and I didn't want to pull a hamstring, so the intervals suffered a bit. I did a 4th as somewhat of a make up for the intensity, and somewhat to keep warm.

Tuesday Jan 27, 2009 #

Running 1:28:30 [2] * 13.12 km (6:45 / km) +323m 6:00 / km
ahr:135 max:150 shoes: O-VJ-Grey-Spikes

Was supposed to be 2 hours, and was all prepared for that, except that about an hour in, I realized it was 4:50pm and getting dark. I'd intended to start at 3pm, but lots of little things crept in... Did some painting between 3-4km in the NW, and found that the gap in the 2-3km is in sparse housing in the woods, probably not shotgun territory, but not dense enough that a random guy jogging between the houses would be unnoticed. This isn't Sweden.

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