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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Aug 30, 2015:

activity # timemileskm+m
  Running7 5:53:10 36.53(9:40) 58.79(6:00) 801
  Strength1 5:00
  Orienteering1 2:00 0.2(9:47) 0.33(6:05) 39
  Total8 6:00:10 36.73 59.11 840

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MoTuWeThFrSaSu

Sunday Aug 30, 2015 #

Strength 5:00 [1]

Foot/ankle stuff per Val. Brill, 7/6/15.
11 AM

Running intervals 46:44 intensity: (12:13 @1) + (23:44 @2) + (3:33 @3) + (6:57 @4) + (17 @5) 8.4 km (5:34 / km) +66m 5:21 / km
ahr:134 max:175 shoes: R-NB 481 Gray/Orange 5

Various surges along the Pawlings/Betzwood trail near kids, incl. 1 6 min. mile (or so), and several shorter surges

Saturday Aug 29, 2015 #

Event: Run for the Heroes 5k and 10k
 
Event: DS Trisonomy 21 5k
 
11 AM

Running 1:17:23 intensity: (30:00 @1) + (47:23 @2) 11.27 km (6:52 / km) +245m 6:12 / km
shoes: R-NB 481 Gray/Orange 5

Friday Aug 28, 2015 #

11 AM

Running 24:55 intensity: (20:43 @1) + (4:12 @2) 4.03 km (6:11 / km) +84m 5:36 / km
ahr:117 max:133 shoes: R-NB 481 Gray/Orange 5

Running 1:06:35 intensity: (15:15 @1) + (51:20 @2) 10.69 km (6:14 / km) +188m 5:43 / km
ahr:126 max:138 shoes: R-NB 481 Gray/Orange 5

Thursday Aug 27, 2015 #

2 PM

Running 49:00 intensity: (25:00 @1) + (24:00 @2) 7.02 km (6:59 / km) +32m 6:49 / km
shoes: R-NB 481 Gray/Orange 5

Wednesday Aug 26, 2015 #

6 PM

Running warm up/down 3:02 intensity: (1:26 @1) + (1:36 @2) 0.52 km (5:49 / km)
ahr:100 max:136 shoes: R-NB 481 Gray/Orange 5

Running intervals 39:35 intensity: (1:32 @1) + (14:11 @2) + (3:16 @3) + (20:09 @4) + (27 @5) 8.76 km (4:31 / km) +2m 4:31 / km
ahr:156 max:176 shoes: R-NB 481 Gray/Orange 5

1200's with 3 400m pace segments - half-mar-race, 30-min-race, 5k-race, which I took as 24, 23, and 22 sec/100m, w/200m rest

Sums to 4:36
Hit them pretty well, by watching watch closely. Was pretty darn hard (unlike the early season Jason workouts)

4:36, 4:37, 4:37, 4:36, 4:34

Tuesday Aug 25, 2015 #

7 AM

Orienteering 2:00 intensity: (1:00 @1) + (1:00 @2) 0.33 km (6:05 / km) +39m 3:49 / km
ahr:77 max:104 shoes: R-NB 481 Gray/Orange 4

At AJ XC Scavenger Hunt

Running 2:47 [1] 0.47 km (5:55 / km) +53m 3:47 / km
ahr:109 max:123 shoes: R-NB 481 Gray/Orange 4

Running 21:33 intensity: (4:25 @1) + (17:08 @2) 4.11 km (5:15 / km) +58m 4:54 / km
ahr:128 max:143 shoes: R-NB 481 Gray/Orange 4

Monday Aug 24, 2015 #

2 PM

Running 21:36 intensity: (12:38 @1) + (8:58 @2) 3.52 km (6:09 / km) +73m 5:34 / km
ahr:118 max:137 shoes: R-NB 481 Gray/Orange 5

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