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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Running35 24:43:31 138.54(10:42) 222.96(6:39) 3541
  Orienteering2 1:57:38 8.59(13:41) 13.83(8:30) 31130c
  Total37 26:41:09 147.13(10:53) 236.79(6:46) 385230c
  [1-5]37 26:40:05

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Tuesday Jun 30, 2015 #

2 PM

Running 13:59 [2] 2.02 km (6:55 / km) +17m 6:38 / km
shoes: R-NB 481 Gray/Orange 5

Running 38:46 intensity: (9 @0) + (4:49 @1) + (33:48 @2) 5.21 km (7:26 / km) +24m 7:16 / km
ahr:130 max:146 shoes: R-NB 481 Gray/Orange 5

Monday Jun 29, 2015 #

11 AM

Running 45:00 intensity: (40:00 @1) + (5:00 @2) 4.64 km (9:42 / km) +24m 9:27 / km
shoes: R-NB 481 Gray/Orange 5

7 PM

Running 2:07 [1] 0.29 km (7:18 / km) +2m 7:03 / km
shoes: R-NB 481 Gray/Orange 3

Sunday Jun 28, 2015 #

3 PM

Running 36:17 [1] 4.61 km (7:52 / km) +49m 7:28 / km
shoes: R-NB 481 Gray/Orange 5

w/kids

Saturday Jun 27, 2015 #

Event: DVOA French Creek State Park
 
10 AM

Running 1:42:22 intensity: (1:02:22 @2) + (20:00 @3) + (20:00 @4) 14.91 km (6:52 / km) +375m 6:06 / km
shoes: O-Icebug - Blk Spirit II OLX 3

Easish run due to R-foot outer edge having gotten quite pinchy painful on Friday

Blue Ultra - Splits

Friday Jun 26, 2015 #

Event: 2015 Gold Rush - USA Ultra-long & Western States Championships
 
11 AM

Running 36:42 intensity: (10:00 @1) + (26:42 @2) 5.4 km (6:48 / km) +68m 6:24 / km
shoes: R-NB 481 Gray/Orange 5

6 PM

Running 9:52 intensity: (5:00 @1) + (4:52 @2) 1.35 km (7:18 / km) +88m 5:31 / km
shoes: R-NB 481 Gray/Orange 5

Thursday Jun 25, 2015 #

8 PM

Running 25:26 intensity: (10:00 @1) + (15:26 @2) 3.3 km (7:42 / km) +2m 7:41 / km
shoes: R-NB 481 Gray/Orange 5

Wednesday Jun 24, 2015 #

6 PM

Running warm up/down 2:54 [2] 0.52 km (5:35 / km) +8m 5:11 / km
shoes: R-NB 481 Gray/Orange 5

Running intervals 40:00 intensity: (15:00 @2) + (25:00 @4) 8.31 km (4:49 / km) +2m 4:48 / km
shoes: R-NB 481 Gray/Orange 5

800, 2min rest: 2:53, 2:51,
400, 1 min rest: 86, 85, 85, 81, 85, 85
800, 2 min rest: 2:52, 2:50

Tuesday Jun 23, 2015 #

6 PM

Running 32:59 [2] 4.99 km (6:37 / km) +90m 6:04 / km
shoes: R-NB 481 Gray/Orange 5

Monday Jun 22, 2015 #

11 AM

Running 59:06 intensity: (30:00 @1) + (29:06 @2) 8.0 km (7:23 / km) +165m 6:42 / km
shoes: R-NB 481 Gray/Orange 5

Sunday Jun 21, 2015 #

Event: Smith's Challenge (7mi mens, 5mi womens, trail race)
 
7 AM

Running warm up/down 8:14 intensity: (4:14 @1) + (4:00 @2) 1.17 km (7:01 / km) +93m 5:01 / km
ahr:69 max:76 shoes: R-NB 481 Gray/Orange 5

Running warm up/down 1:56 [2] 0.28 km (6:53 / km) +2m 6:39 / km
ahr:66 max:66 shoes: R-NB 481 Gray/Orange 5

Running warm up/down 10:37 intensity: (2:00 @1) + (8:37 @2) 1.83 km (5:48 / km) +47m 5:08 / km
ahr:64 max:72 shoes: R-NB 481 Gray/Orange 5

Running race 20:10 [4] 5.0 km (4:02 / km) +72m 3:46 / km
ahr:53 max:72 shoes: R-NB 481 Gray/Orange 5

It was hotish - sweating bunches on the warmups - prob. just 75-80, but dew point around 70+ - but this time was rather pitiful for the WilsonFarm Park course. I imagine 19 flat would've been more respectable. Not sure if my body was pre-avoiding the heat, or if something else was going on.

4th, 1st M40+ - but only about 50 people in the race.

Running warm up/down 5:00 intensity: (2:30 @1) + (2:30 @2) 0.73 km (6:54 / km)
ahr:39 max:63 shoes: R-NB 481 Gray/Orange 5

Saturday Jun 20, 2015 #

3 PM

Running 30:32 [2] 5.91 km (5:10 / km) +113m 4:43 / km
ahr:69 max:72 shoes: R-NB 481 Gray/Orange 5

Friday Jun 19, 2015 #

Event: Saucony Mile
 
5 PM

Running 23:21 intensity: (10:00 @1) + (13:21 @2) 3.55 km (6:34 / km) +44m 6:11 / km
ahr:98 max:163 shoes: R-NB 481 Gray/Orange 5

Thursday Jun 18, 2015 #

1 PM

Running 21:41 [1] 3.18 km (6:50 / km) +5m 6:46 / km
ahr:106 max:124 shoes: R-NB 481 Gray/Orange 5

4 PM

Running 25:35 intensity: (10:00 @1) + (15:35 @2) 3.32 km (7:43 / km) +20m 7:29 / km
ahr:86 max:118 shoes: R-NB 481 Gray/Orange 5

Wednesday Jun 17, 2015 #

6 PM

Running 2:33 [1] 0.38 km (6:43 / km) +3m 6:27 / km
ahr:109 max:117 shoes: R-NB 481 Gray/Orange 3

Running 45:22 intensity: (12:12 @1) + (13:48 @2) + (5:33 @3) + (12:47 @4) + (1:02 @5) 8.41 km (5:24 / km) +8m 5:22 / km
ahr:132 max:177 shoes: R-NB 481 Gray/Orange 3

3x800, 4x400, 5x200 - 1st half at 5k race pace, 2nd half a 1mile race pace
2:50, 85, 42 targets

2:53, 2:54, 2:53
87, 85, 88, 86
43, 41, 41, 41, 39.5

Running 4:23 [1] 0.62 km (7:06 / km)
ahr:108 max:120 shoes: R-NB 481 Gray/Orange 3

Running 8:53 intensity: (8:18 @1) + (35 @2) 1.37 km (6:29 / km) +7m 6:19 / km
ahr:97 max:135 shoes: R-NB 481 Gray/Orange 3

Tuesday Jun 16, 2015 #

8 AM

Running 56:53 intensity: (4:00 @1) + (52:53 @2) 8.03 km (7:05 / km) +482m 5:27 / km
ahr:126 max:148 shoes: R-NB 481 Gray/Orange 4

6 PM

Running 24:21 intensity: (1 @1) + (24:20 @2) 4.37 km (5:34 / km) +117m 4:55 / km
ahr:151 max:174 shoes: R-NB 481 Gray/Orange 4

Monday Jun 15, 2015 #

12 PM

Running 51:41 intensity: (30:42 @1) + (20:59 @2) 8.11 km (6:23 / km) +135m 5:53 / km
ahr:120 max:140 shoes: R-NB 481 Gray/Orange 4

Sunday Jun 14, 2015 #

Event: DVOA Hay Creek
 
11 AM

Orienteering race 1:14:53 intensity: (11:04 @1) + (48:01 @2) + (11:04 @3) + (4:44 @4) 5.92 km (12:39 / km) +134m 11:22 / km
ahr:138 max:171 10c shoes: O-Icebug - Grn Spirit 3 - 11

Worst O' race in a long time. Ranking -14 points - worst at the whole event.

Didn't attack precisely enough - repeatedly - and even after correcting the bearing of attacks, I failed to pace count, though that was hard due to:

Awful fern coverage - an attempt tough it out and just run anyway egged my left ankle: https://goo.gl/photos/Aho9No1GM5YXPn5a8 - ended up having to walk much of the course - which was probably a good idea from the start for anything in the woods - except that it wasn't some woods were still fast - some were fern-city - map didn't indicate which was which - not that it easily could have w/o a lot of work.

I recall now that during summer events, you need to show up last, so there are some tracks - otherwise you have to walk, treacherously, through ferns with unknown rocks & branches beneath.

#2 major loss - I've screwed up here before - https://goo.gl/photos/rnvJf7RqLqEZTRUH8 I think I let my 'contouring' plan trump my bearing - couldn't believe I was so far southwest - I was however, practicing Lamaze for some of this leg as my Left ankle was very unhappy after the twist early on.

#4 major loss - small pit in waist deep green, with the flag at the bottom, is a bold choice of placement. You did know it going in though - you'd been through crap before, and this V was in the green.

Attack #1 - I was enroute ok - but with a minor zig high I should've avoided per GPS - but saw someone high, just as I hit an unmapped old logging road (and the many mapped ones were just as invisible) - so I though maybe I'd passed it, and wrongly corrected high. After searching along the top of the slope, realized I didn't know which steep slope I was on, so bailed toward the large green & yellow are and managed to relocate at the small yellow clearing, confirmed by the nearby depression.

Attack #2 - 80m - but I knew this was tricky so I sighted trees and marched. I think I missed this one by <10m. Hit a cluster of rocks that I thought might be mapped - (Attack # 3) looked around, - including high toward where bag should've been (and I think it was) - didn't see it.

Attack #4 - 20m - hit 2nd set of rocks - seemed more distinct, so I aimed toward the bag from these - missed as I was on the wrong set of rocks. Noticed some flattening, and an elephant track and followed that until I could see the platform.

Attack #5 - 50m - A careful walk on a bearing from the platform, and this time, nailed the pit.

I suspect a more careful job on Attack # 1 would've gotten me to the platform, or one of the rock clusters on the slope below the platform (broaden the control) from which I could've attacked - and at least spent less time in the 20-30m area nearby.

Green - Splits

Saturday Jun 13, 2015 #

1 PM

Running 21:15 intensity: (10:59 @1) + (10:16 @2) 3.28 km (6:29 / km) +4m 6:27 / km
ahr:118 max:144 shoes: R-NB 481 Gray/Orange 5

Running 11:40 intensity: (8:23 @1) + (3:17 @2) 2.06 km (5:40 / km) +2m 5:38 / km
ahr:108 max:133 shoes: R-NB 481 Gray/Orange 5

Running 4:04 intensity: (3:24 @1) + (40 @2) 0.63 km (6:30 / km) +4m 6:18 / km
ahr:105 max:129 shoes: R-NB 481 Gray/Orange 5

Friday Jun 12, 2015 #

8 PM

Running 30:44 intensity: (15:45 @1) + (13:17 @2) + (1:42 @3) 2.57 km (11:57 / km) +51m 10:52 / km
ahr:119 max:152 shoes: R-NB 481 Gray/Orange 5

Thursday Jun 11, 2015 #

9 AM

Running 51:36 intensity: (31:45 @1) + (19:51 @2) 7.51 km (6:52 / km) +147m 6:16 / km
ahr:119 max:143 shoes: R-NB 481 Gray/Orange 5

Wednesday Jun 10, 2015 #

Running race 1:10 [5] 0.4 km (2:55 / km)
shoes: R-NB 481 Gray/Orange 5

6 PM

Running 1:05:00 intensity: (40:00 @2) + (20:00 @4) + (5:00 @5) 9.67 km (6:43 / km) +13m 6:41 / km
max:185 shoes: R-NB 481 Gray/Orange 5

AJ was doing some fancy blood-lactate-test + heart-rate & pace test, for several 800m loops (a total of 7) + a 400m max. HR push at the end.

intervals, 1st half 5k pace, 2nd have mile pace

(600m) 2:23 - still warming up

2:52

83, 86, 86, 86
44, 39, 37, 38, 36.1

then finally a bit later, raced AJ on his 400m max. HR push - and just barely got him
70.4
I was trying to give him a bit of the inside lane, so this might've actually been faster had I not been polite - but certainly wouldn't have been as fast had I not been racing AJ :)

Tuesday Jun 9, 2015 #

10 AM

Running 1:27:31 intensity: (27:41 @1) + (59:50 @2) 12.61 km (6:57 / km) +222m 6:23 / km
ahr:126 max:143 shoes: R-NB 481 Gray/Orange 5

Monday Jun 8, 2015 #

3 PM

Running 50:41 intensity: (12:36 @1) + (38:05 @2) 7.9 km (6:25 / km) +235m 5:35 / km
ahr:127 max:142 shoes: R-NB 481 Gray/Orange 5

Sunday Jun 7, 2015 #

Event: DVOA Springton Manor
 

Running warm up/down 5:30 [2] 1.0 km (5:30 / km) +20m 5:00 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Misc. jogging around, esp. to car and start and other places, getting ready
11 AM

Orienteering race 42:45 intensity: (10:00 @3) + (32:45 @4) 7.91 km (5:24 / km) +177m 4:52 / km
20c shoes: O-Icebug - Grn Spirit 3 - 11

Tried some new shoes. They worked out ok.

Red - Splits

Saturday Jun 6, 2015 #

Event: Wissahickon Trail Classic
 
1 PM

Running 1:10:54 intensity: (25:00 @1) + (45:54 @2) 10.38 km (6:50 / km) +233m 6:08 / km
shoes: R-NB 481 Gray/Orange 5

Friday Jun 5, 2015 #

9 AM

Running intervals 1:06:40 intensity: (26:40 @1) + (10:00 @2) + (10:00 @3) + (20:00 @4) 9.07 km (7:21 / km) +166m 6:44 / km
shoes: R-NB 481 Gray/Orange 5

Thursday Jun 4, 2015 #

10 AM

Running 1:24:27 intensity: (43:14 @1) + (41:13 @2) 12.13 km (6:58 / km) +106m 6:40 / km
ahr:120 max:138 shoes: R-NB 481 Gray/Orange 5

Wednesday Jun 3, 2015 #

1 PM

Running 20:03 intensity: (19:54 @1) + (9 @2) 3.54 km (5:40 / km) +19m 5:31 / km
ahr:105 max:126 shoes: R-NB 481 Gray/Orange 5

Was probably longer, only have some in GPS and don't remember what I did.

I do recall this was a double on purpose, as penance for my sloth the day before.
6 PM

Running warm up/down 5:23 intensity: (55 @0) + (4:08 @1) + (20 @2) 0.86 km (6:14 / km) +3m 6:08 / km
ahr:107 max:126 shoes: R-NB 481 Gray/Orange 5

Running intervals 38:25 intensity: (8:30 @1) + (13:15 @2) + (3:32 @3) + (9:57 @4) + (3:11 @5) 7.37 km (5:13 / km) +12m 5:10 / km
ahr:142 max:180 shoes: R-NB 481 Gray/Orange 5

5k pace half, then mile pace half, intervals, rest half the distance

3x400
89, 84, 85 (85 = 45+40 goal)
2:52, 2:51 (2:50 goal)
83, 86, 79 (85 goal, then hardish at end)

Tuesday Jun 2, 2015 #

2 PM

Running 30:54 intensity: (21:40 @1) + (9:14 @2) 4.56 km (6:47 / km) +72m 6:17 / km
ahr:119 max:137 shoes: R-NB 481 Gray/Orange 5

This was supposed to be a long run. Lazy, lazy.

Monday Jun 1, 2015 #

10 AM

Running 50:52 intensity: (43:48 @1) + (7:04 @2) 7.62 km (6:41 / km) +170m 6:00 / km
ahr:115 max:141 shoes: R-NB 481 Gray/Orange 5

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