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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  Running33 24:54:20 146.15(10:13) 235.21(6:21) 3079
  Orienteering5 4:05:25 20.29(12:06) 32.66(7:31) 869
  Total35 28:59:45 166.45(10:27) 267.87(6:30) 3948
  [1-5]35 27:57:09
averages - rhr:35 weight:67.6kg

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Sunday Sep 30, 2012 #

Event: DVOA Nolde Forest
 
11 AM

Running warm up/down 20:39 intensity: (1:58 @0) + (11:16 @1) + (6:47 @2) + (8 @3) + (30 @4) 2.67 km (7:44 / km) +96m 6:33 / km
ahr:120 max:170 shoes: O-Icebug - Black Spirit II OLX

Shadowing Remi

Running warm up/down 1:05 [1] 0.14 km (7:28 / km)
ahr:111 max:119 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 42:39 intensity: (16 @0) + (9 @1) + (1:10 @2) + (10:19 @3) + (30:45 @4) 6.42 km (6:39 / km) +257m 5:32 / km
ahr:161 max:173 shoes: O-Icebug - Black Spirit II OLX

Recovering from a cold so only ran Green - worked out okay - wasn't too trashed, and no (or at least mild) relapse

Green - Splits

Saturday Sep 29, 2012 #

Note
weight:67.6kg

12 PM

Running 5:33 intensity: (40 @0) + (4:53 @1) 0.69 km (8:03 / km) +16m 7:12 / km
ahr:104 max:117 shoes: R-NB 461 Black # 2

Running 2:08 intensity: (12 @0) + (24 @1) + (1:32 @2) 0.41 km (5:11 / km) +7m 4:46 / km
ahr:126 max:137 shoes: R-NB 461 Black # 2

Running 2:59 intensity: (13 @0) + (2:46 @1) 0.4 km (7:23 / km) +1m 7:18 / km
ahr:109 max:121 shoes: R-NB 461 Black # 2

Running 1:00 intensity: (2 @0) + (15 @1) + (26 @2) + (17 @3) 0.23 km (4:21 / km) +5m 3:55 / km
ahr:134 max:155 shoes: R-NB 461 Black # 2

Running 9:41 [1] 1.39 km (6:56 / km) +11m 6:41 / km
ahr:110 max:129 shoes: R-NB 461 Black # 2

Friday Sep 28, 2012 #

10 AM

Running 28:54 intensity: (51 @1) + (28:03 @2) 4.01 km (7:13 / km) +190m 5:50 / km
ahr:135 max:136 shoes: R-NB 461 Black # 2

5 PM

Running 15:13 intensity: (31 @0) + (11:48 @1) + (2:54 @2) 1.85 km (8:14 / km) +44m 7:21 / km
ahr:105 max:148 shoes: R-NB 461 Black # 2

Thursday Sep 27, 2012 #

10 AM

Running 12:18 [2] 2.02 km (6:06 / km) +40m 5:33 / km
shoes: R-NB 461 Black # 2

Getting a cold, taking it easy for this (and next several days)

Running 13:50 [3] 3.01 km (4:36 / km) +24m 4:26 / km
shoes: R-NB 461 Black # 2

3km tempo run with Angelica - she was maxed out...

Wednesday Sep 26, 2012 #

9 AM

Running 50:00 intensity: (44:34 @1) + (5:26 @2) 7.29 km (6:51 / km) +53m 6:37 / km
ahr:118 max:136 shoes: R-NB 461 Black # 2

Tuesday Sep 25, 2012 #

12 PM

Running intervals 1:22:21 intensity: (10:56 @1) + (41:34 @2) + (9:45 @3) + (20:06 @4) 15.42 km (5:20 / km) +103m 5:10 / km
ahr:144 max:174 shoes: R-NB 461 Black # 2

Monday Sep 24, 2012 #

10 PM

Running 21:51 intensity: (2 @0) + (21:49 @1) 3.35 km (6:31 / km) +5m 6:28 / km
ahr:112 max:125 shoes: R-NB 461 Black # 2

Sunday Sep 23, 2012 #

Event: DVOA Governor Dick
 
6 PM

Running 51:27 intensity: (15:17 @1) + (36:10 @2) 7.71 km (6:40 / km) +58m 6:26 / km
ahr:128 max:137 shoes: R-NB 461 Black # 2

Saturday Sep 22, 2012 #

7 PM

Running 54:54 intensity: (32:24 @1) + (22:30 @2) 8.51 km (6:27 / km) +13m 6:24 / km
ahr:121 max:159 shoes: R-NB 461 Black # 2

Friday Sep 21, 2012 #

7 PM

Running 25:00 [1] 3.83 km (6:32 / km) +1m 6:31 / km
ahr:115 max:144 shoes: R-NB 461 Black # 2

Thursday Sep 20, 2012 #

Note

To FL in eve., back on eve. of 24th
10 AM

Running 38:00 intensity: (17 @0) + (10:03 @1) + (27:40 @2) 6.36 km (5:58 / km) +48m 5:45 / km
ahr:131 max:145 shoes: R-NB 461 Black # 2

Wednesday Sep 19, 2012 #

6 PM

Running warm up/down 2:34 intensity: (14 @0) + (42 @1) + (1:38 @2) 0.44 km (5:53 / km) +2m 5:45 / km
ahr:120 max:133 shoes: R-NB 461 Black # 2

Running intervals 48:39 intensity: (5:18 @1) + (25:32 @2) + (14:03 @3) + (3:46 @4) 9.75 km (4:59 / km) +3m 4:59 / km
ahr:143 max:162 shoes: R-NB 461 Black # 2

A constrained set of intervals - aiming for max speed of 25sec/100m on a variety of distances (1600-200), to avoid aggravating the hamstring. Seems to have worked, more or less - still a bit aggravated, but not worse than a normal post-hard-intervals mild-burn flare up.

Tuesday Sep 18, 2012 #

10 AM

Running long 1:44:27 [2] 17.18 km (6:05 / km) +195m 5:45 / km
shoes: R-NB 461 Black # 2

Monday Sep 17, 2012 #

9 AM

Running 1:03:06 intensity: (23:08 @1) + (39:58 @2) 9.7 km (6:30 / km) +104m 6:10 / km
ahr:140 max:149 shoes: R-NB 461 Black # 2

Sunday Sep 16, 2012 #

11 AM

Running warm up/down 5:20 intensity: (46 @0) + (4:34 @1) 0.71 km (7:32 / km)
ahr:107 max:122 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 1:25:16 intensity: (17 @0) + (45 @1) + (28:51 @2) + (42:46 @3) + (12:37 @4) 9.94 km (8:34 / km) +228m 7:42 / km
ahr:151 max:166 shoes: O-Icebug - Black Spirit II OLX

Running warm up/down 4:18 [0] 0.45 km (9:28 / km) +21m 7:42 / km
shoes: O-Icebug - Black Spirit II OLX

7 PM

Running 13:46 intensity: (12:35 @1) + (1:11 @2) 2.11 km (6:31 / km) +18m 6:15 / km
ahr:121 max:129 shoes: R-NB 461 Black # 2


Blue - Splits

Saturday Sep 15, 2012 #

Event: DVOA Hickory Run Training Weekend
 
1 PM

Orienteering 29:28 intensity: (11:19 @0) + (16:26 @1) + (1:43 @2) 2.35 km (12:34 / km) +46m 11:27 / km
ahr:95 max:142 shoes: O-Icebug - Black Spirit II OLX

Orienteering 40 [1] 0.11 km (6:17 / km) +1m 6:00 / km
ahr:120 max:121 shoes: O-Icebug - Black Spirit II OLX

Orienteering 6:33 intensity: (1:44 @1) + (3:58 @2) + (51 @3) 1.17 km (5:36 / km) +39m 4:48 / km
ahr:133 max:158 shoes: O-Icebug - Black Spirit II OLX

Orienteering 8:42 intensity: (8:27 @1) + (15 @2) 0.98 km (8:54 / km) +29m 7:45 / km
ahr:114 max:132 shoes: O-Icebug - Black Spirit II OLX

8 PM

Orienteering 2:44 intensity: (20 @0) + (1:22 @1) + (1:02 @2) 0.22 km (12:12 / km) +5m 10:59 / km
ahr:116 max:138 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 28:21 intensity: (2:28 @2) + (8:54 @3) + (16:59 @4) 4.39 km (6:28 / km) +100m 5:48 / km
ahr:160 max:170 shoes: O-Icebug - Black Spirit II OLX


Advanced - Splits

Friday Sep 14, 2012 #

2 PM

Running 23:07 intensity: (1:47 @1) + (21:20 @2) 3.87 km (5:58 / km) +36m 5:42 / km
ahr:117 max:145 shoes: R-NB 461 Black # 2

5 PM

Running 36:48 intensity: (6 @0) + (2:09 @1) + (33:46 @2) + (47 @3) 6.34 km (5:48 / km) +78m 5:28 / km
ahr:140 max:151 shoes: R-NB 461 Black # 2

Thursday Sep 13, 2012 #

3 PM

Running 20:14 intensity: (4:36 @1) + (15:38 @2) 3.46 km (5:51 / km) +5m 5:49 / km
ahr:129 max:147 shoes: R-NB 461 Black # 2

Wednesday Sep 12, 2012 #

9 PM

Running 24:51 intensity: (9 @0) + (24:05 @1) + (37 @2) 3.99 km (6:14 / km) +2m 6:13 / km
ahr:120 max:132 shoes: R-NB 461 Black # 2

Tuesday Sep 11, 2012 #

11 AM

Running 22:59 intensity: (20:56 @1) + (2:03 @2) 3.41 km (6:45 / km) +11m 6:38 / km
ahr:118 max:131 shoes: R-NB 461 Black # 2

Monday Sep 10, 2012 #

9 PM

Running 1:06:32 intensity: (31:18 @1) + (35:14 @2) 9.76 km (6:49 / km) +313m 5:53 / km
ahr:124 max:148 shoes: R-NB 461 Black # 2

Sunday Sep 9, 2012 #

Event: DVOA Myrick Center (BVA)
 
11 AM

Running warm up/down 39:22 [0] 4.14 km (9:31 / km) +86m 8:37 / km
shoes: O-Icebug Sisu 10.5

Running warm up/down 4:56 intensity: (38 @0) + (4:18 @1) 0.56 km (8:53 / km)
ahr:107 max:122 shoes: O-Icebug Sisu 10.5

Orienteering race 41:02 intensity: (13 @0) + (8 @1) + (2:23 @2) + (15:38 @3) + (22:40 @4) 7.09 km (5:47 / km) +164m 5:11 / km
ahr:159 max:174 shoes: O-Icebug Sisu 10.5

Running warm up/down 2:53 intensity: (31 @0) + (2:22 @1) 0.2 km (14:08 / km)
ahr:91 max:112 shoes: O-Icebug Sisu 10.5


Red - Splits

Saturday Sep 8, 2012 #

Event: HVO Blue Mountain
 
Event: Quad XC Open 5k
 
12 PM

Running 24:40 intensity: (19:17 @1) + (5:23 @2) 3.77 km (6:32 / km) +44m 6:11 / km
ahr:112 max:136 shoes: R-NB 461 Black # 2

Easy w/AJ, White course training. Sloppy..

Friday Sep 7, 2012 #

10 AM

Running 1:00:07 intensity: (13:14 @1) + (32:29 @2) + (10:29 @3) + (3:55 @4) 9.76 km (6:09 / km) +172m 5:40 / km
ahr:136 max:166 shoes: R-NB 461 Black # 2

Grass intervals, checking/setting the evening's run
6 PM

Running 1:01:25 intensity: (29:03 @1) + (31:40 @2) + (42 @3) 3.93 km (15:38 / km) +94m 13:58 / km
ahr:116 max:152 shoes: R-NB 461 Black # 2

Birthday evening run. Slowly learned that some folks were coming in a partial surprise party set up by Angelica. Jim, Sandy & Karl were totally unexpected - others were leaked, slowly, in advance, to frame the setup of the run.

Thursday Sep 6, 2012 #

9 AM

Running 1:22:47 intensity: (20:55 @1) + (1:01:46 @2) + (6 @3) 13.6 km (6:05 / km) +163m 5:45 / km
ahr:130 max:150 shoes: R-NB 461 Black # 2

A short run with Angelica, was longer that it could've been.

Wednesday Sep 5, 2012 #

6 PM

Running 16:18 intensity: (2:18 @1) + (14:00 @2) 2.71 km (6:01 / km) +147m 4:44 / km
ahr:129 max:143 shoes: R-NB 461 Black # 2

Running intervals 47:35 intensity: (25 @1) + (16:39 @2) + (6:44 @3) + (23:14 @4) + (33 @5) 10.82 km (4:24 / km) +4m 4:23 / km
ahr:154 max:176 shoes: R-NB 461 Black # 2

Tuesday Sep 4, 2012 #

10 AM

Running long 2:04:07 intensity: (18:28 @1) + (1:45:39 @2) 18.82 km (6:36 / km) +423m 5:56 / km
ahr:131 max:140 shoes: R-NB 461 Black # 2

Monday Sep 3, 2012 #

Note

http://www.gmap-pedometer.com/?r=5645345 x 2 (30m climb each) is the 5k I ran (pretty close, and was quite slow - 19:58 in the pouring rain...)

AJ ran the other direction on the loops, which was more poorly marked, so ran 5 - 2x (.59-.14 - .14) = 5-2(.31) = 4.38km. In, conservatively, 22:40 (I know he was visibly ahead of the woman who finished in 22:47 on the way in. His finish time is missing (11:01 on the first half.) That's too bad, as it looks like we would have won the Team results, if they'd gotten his time... http://runccrs.com/results/?p=2693
8 AM

Running warm up/down 6:57 intensity: (12 @0) + (20 @1) + (6:25 @2) 1.37 km (5:05 / km) +14m 4:50 / km
ahr:133 max:141 shoes: R-NB 461 Black # 2

Running race 19:58 intensity: (12 @1) + (13 @2) + (37 @3) + (18:56 @4) 5.08 km (3:56 / km) +51m 3:45 / km
ahr:163 max:172 shoes: R-NB 461 Black # 2

Running warm up/down 19:17 intensity: (13:14 @1) + (6:03 @2) 2.9 km (6:38 / km) +35m 6:16 / km
ahr:121 max:138 shoes: R-NB 461 Black # 2

Sunday Sep 2, 2012 #

Note
rhr:35

Got ready to run, didn't run right away, but HR monitor was on, booked some travel instead. Noticed HR sitting at 35 while browsing...
4 PM

Running 56:17 intensity: (26:16 @1) + (30:01 @2) 9.11 km (6:11 / km) +62m 5:59 / km
ahr:124 max:137 shoes: R-NB 461 Black # 2

Saturday Sep 1, 2012 #

Event: NORT Stage 1
 
4 PM

Running hills 54:07 intensity: (4:58 @1) + (48:09 @2) + (1:00 @3) 7.97 km (6:47 / km) +281m 5:46 / km
ahr:135 max:152 shoes: R-NB 461 Black # 2

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