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Training Log Archive: Wyatt

In the 7 days ending Oct 17, 2016:

activity # timemileskm+m
  Running6 4:42:29 27.88(10:08) 44.88(6:18) 961
  Orienteering2 1:23:54 6.38(13:09) 10.27(8:10) 336
  Strength1 18:00
  Total9 6:24:23 34.26 55.14 1297
  [1-5]9 6:18:05

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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

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