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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Mar 27, 2017:

activity # timemileskm+m
  Running5 4:52:06 28.96(10:05) 46.61(6:16) 689
  Orienteering2 3:47:33 19.93(11:25) 32.07(7:06) 93519 /21c90%
  Strength1 1:00
  Total8 8:40:39 48.89 78.68 162419 /21c90%
  [1-5]8 8:36:00

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TuWeThFrSaSuMo

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)

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