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Training Log Archive: Wyatt

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running31 25:58:32 159.4(9:47) 256.53(6:05) 3528
  Orienteering6 6:37:04 34.31(11:34) 55.22(7:11) 1578
  Total33 32:35:36 193.72(10:06) 311.76(6:16) 5106
  [1-5]31 31:52:12
averages - weight:68kg

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Wednesday Oct 31, 2012 #

12 PM

Running 1:37:10 intensity: (10:12 @1) + (1:24:42 @2) + (2:13 @3) + (3 @4) 15.2 km (6:24 / km) +247m 5:55 / km
ahr:133 max:161 shoes: R-NB 481 Gray/Orange

Tuesday Oct 30, 2012 #

1 PM

Running 1:07:26 [2] 11.1 km (6:05 / km) +57m 5:55 / km
shoes: R-NB 481 Gray/Orange

Work plus kids home due to hurricane limited time on this... again...

Monday Oct 29, 2012 #

12 PM

Running 33:16 intensity: (16:01 @1) + (17:15 @2) 5.55 km (5:59 / km) +75m 5:37 / km
ahr:126 max:143 shoes: R-NB 461 Black # 2

Work plus kids home due to hurricane limited time on this...

Sunday Oct 28, 2012 #

Event: DVOA Fair Hill Mason-Dixon
 
Event: Evansburg Challenge 10M Trail Run
 

Orienteering race 52:00 [4] 7.5 km (6:56 / km) +200m 6:07 / km
shoes: O-Icebug - Black Spirit II OLX

Fair Hill. Not sure of time, as epunch results w/wrongly labelled start, clear & finish boxes, were going to take some significant work to salvage. And I was completely strapless - no watches (GPS or otherwise), no HR strap, no knee straps.

Speaking of which, I've been knee strap-free for going on 2 weeks now - through all of NAOC - and I'm still not swelling. That'll be a convenience restored to not be dependent on those (after about 4 years...)

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Saturday Oct 27, 2012 #

Event: DVOA Washington Crossing State Park
 
11 AM

Running 22:52 intensity: (11:45 @1) + (10:29 @2) + (30 @3) + (8 @4) 3.65 km (6:16 / km) +48m 5:52 / km
ahr:128 max:163 shoes: R-NB 481 Gray/Orange

Friday Oct 26, 2012 #

10 AM

Running 1:40:19 intensity: (21:44 @1) + (1:13:09 @2) + (3:34 @3) + (1:52 @4) 15.4 km (6:31 / km) +241m 6:03 / km
ahr:131 max:169 shoes: R-NB 481 Gray/Orange

Thursday Oct 25, 2012 #

12 PM

Running hills 39:09 intensity: (10:00 @1) + (29:09 @2) 5.68 km (6:53 / km) +135m 6:09 / km
shoes: R-NB 481 Gray/Orange

Wednesday Oct 24, 2012 #

9 AM

Running 51:30 intensity: (4:21 @1) + (26:24 @2) + (9:55 @3) + (10:50 @4) 9.6 km (5:22 / km) +134m 5:01 / km
ahr:146 max:173 shoes: R-NB 481 Gray/Orange

6 PM

Running warm up/down 3:23 intensity: (26 @0) + (57 @1) + (1:57 @2) + (3 @3) 0.45 km (7:35 / km) +3m 7:20 / km
ahr:104 max:152 shoes: R-NB 481 Gray/Orange

Running intervals 50:15 intensity: (1 @0) + (13 @1) + (9:18 @2) + (9:22 @3) + (23:54 @4) + (7:27 @5) 11.39 km (4:25 / km) +3m 4:24 / km
ahr:163 max:181 shoes: R-NB 481 Gray/Orange

Tuesday Oct 23, 2012 #

11 AM

Running 1:00:54 intensity: (13:39 @1) + (42:22 @2) + (3:40 @3) + (1:13 @4) 9.37 km (6:30 / km) +171m 5:57 / km
ahr:132 max:174 shoes: R-NB 481 Gray/Orange

Monday Oct 22, 2012 #

12 PM

Running hills 38:56 intensity: (7:15 @1) + (31:41 @2) 5.8 km (6:43 / km) +157m 5:55 / km
ahr:132 max:144 shoes: R-NB 481 Gray/Orange

Sunday Oct 21, 2012 #

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-Icebug - Black Spirit II OLX

Only a few minutes - when 20-30 would've been better - of warmup before the Sprint. Good atmosphere in the chilly quarantine, but not good focus before the start.

Then, closer to 10 minutes of warmup for the relay - in the quarantine - mostly running plus a good bit of stretching out. Legs feeling well used, but had enough gas for one last go round.

Orienteering race 16:22 [4] 3.0 km (5:27 / km)
shoes: O-Icebug - Black Spirit II OLX

Got my head in the game for the first control, but then fell behind on reading the map and took to many safe routes around - missing a few short-cuts, one good around route, and not realizing until Boris mentioned after in our relay prep., that straight through the woods was best.

Orienteering race 16:00 [4] 3.1 km (5:10 / km) +50m 4:47 / km
shoes: O-Icebug - Black Spirit II OLX

NAOC Relay, 1st leg, and a great race for me.

Trounced out the start chute - as I expected (though I was hoping it wouldn't have been that bad... ;), but 1st to # 2 by virtue of tight, compass-following navigation (per a Boris suggestion I realized worked great for me in the AM Sprint.) Through the arena on the way to #4 - in 2nd ahead of both Canadian teams was absolutely great - with the roar of the crowd and the redemption for being there, even though I was so slow out of the start :)

The rest of the race was similarly hard pushing, and really, really clean - the 1:4000 map, plus focused compass + contour reading worked excellently, so the faster Canadian 'kid' - who I watched run away from me in the 2nd (common) lap didn't get too far ahead by the end of the course (where I never saw him, due to different forking.)

Biggest mistake was about 5-10 sec, 2nd biggest was under 5 sec. Super clean.

Very proud to score some points, helping team USA win the overall cup!

Blue - Sprint - Splits

Saturday Oct 20, 2012 #

Running warm up/down 15:00 [2] 2.3 km (6:31 / km) +50m 5:53 / km
shoes: O-Icebug - Black Spirit II OLX

Several warm-up pieces. Inspired by AJ having a great race and watching him finish as I was warming up and ran down to pass the news to Angelica too.

Orienteering race 1:48:09 [4] 15.0 km (7:13 / km) +650m 5:56 / km
shoes: O-Icebug - Black Spirit II OLX

NAOC Long 2012 - 8th in North America - less than 10% from 1st. A very good race with 3x1 minutes errors on a tough long course w/good focus. Physically squeezed out all I could w/cramping just barely coming into play the last 5-10 minutes.


Blue Long - Splits

Friday Oct 19, 2012 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: O-Icebug - Black Spirit II OLX

Even really well-prepared for the rain, at it being not that bad, managing the kids and us was still a bit of a hassle. Nonetheless our spread in start times let us get kids underway and us set up at finish in just enough time to have reasonable warmup jog to the start, plus some stretching. Forgot the model map so wasn't quite in the zone ready to race.

Orienteering race 40:53 [4] 5.0 km (8:11 / km) +150m 7:07 / km
shoes: O-Icebug - Black Spirit II OLX

4 minutes of avoidable mistakes between my time, and 2nd NAOC.... Frustrating I couldn't get it all together mentally. No major blowouts, but way too many 30-50 second struggles. Running okay, though definitely not as fast as the young Canadians. Impressed that Angelica did pull off a great race, after barely recovering from a cold.

Middle - Blue - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 
11 AM

Running 20:06 intensity: (21 @0) + (3:12 @1) + (16:02 @2) + (11 @3) + (20 @4) 3.45 km (5:50 / km) +3m 5:48 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange

Box checking exercise taper in the morning.

Also did some orienteering in the afternoon - model event - nothing physical exercise above a walk though, so not logging it..

Wednesday Oct 17, 2012 #

9 AM

Running 34:43 intensity: (30 @1) + (31:21 @2) + (43 @3) + (1:39 @4) + (30 @5) 5.67 km (6:07 / km) +42m 5:54 / km
ahr:132 max:180 shoes: R-NB 481 Gray/Orange

Longer than intended - Angelica's taper plan was harder than mine today, and I went along

Tuesday Oct 16, 2012 #

1 PM

Running 21:49 intensity: (2:06 @1) + (17:46 @2) + (57 @3) + (1:00 @4) 3.64 km (6:00 / km) +37m 5:42 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange

Monday Oct 15, 2012 #

3 PM

Running 22:19 intensity: (24 @0) + (14:08 @1) + (7:47 @2) 3.6 km (6:12 / km) +32m 5:56 / km
ahr:125 max:137 shoes: R-NB 461 Black # 2

Taper in full swing

Sunday Oct 14, 2012 #

Event: DVOA Camp Delmont - Musser Scout Reservation
 
11 AM

Orienteering intervals 42:12 intensity: (25 @0) + (14 @1) + (17:30 @2) + (15:11 @3) + (8:52 @4) 5.02 km (8:24 / km) +142m 7:22 / km
ahr:151 max:171 shoes: O-Icebug - Black Spirit II OLX

Score-O' - Ran to the #60+ controls hard, and the 40-59 controls easy - some hard effort, but some taper. Probably could've done the whole thing hard, as it was 5km, not 12km (apparently an in numerical order calc. or something?) Left quad just above knee is a bit sore after, otherwise okay... Stiltgrass still not down all that well there, so more treacherous/tentative than I was aiming to practice...

Orienteering 40:54 intensity: (8 @0) + (6:00 @1) + (30:40 @2) + (4:06 @3) 5.27 km (7:46 / km) +128m 6:55 / km
ahr:136 max:155 shoes: O-Icebug - Black Spirit II OLX

Searching for Oriana & Emma, mostly trails... They were on-map, never really badly lost, just taking a while winding back, and grabbing a few extra Score O' controls than the easy ones planned...

Saturday Oct 13, 2012 #

12 PM

Running 41:25 intensity: (19:26 @1) + (19:26 @2) + (2:33 @3) 3.72 km (11:07 / km) +59m 10:18 / km
ahr:127 max:156 shoes: R-NB 481 Gray/Orange

Running 1:40 intensity: (41 @0) + (59 @1) 0.13 km (12:38 / km) +1m 12:10 / km
ahr:94 max:107 shoes: R-NB 481 Gray/Orange

Friday Oct 12, 2012 #

11 AM

Running 43:29 intensity: (1:19 @1) + (42:10 @2) 7.75 km (5:37 / km) +22m 5:32 / km
ahr:135 max:148 shoes: R-NB 481 Gray/Orange

Thursday Oct 11, 2012 #

12 PM

Running 20:28 [0] 4.14 km (4:57 / km) +11m 4:53 / km
shoes: R-NB 481 Gray/Orange

Wednesday Oct 10, 2012 #

Note

Flu shot today, plus I think I'm getting a mild cold. nose/throat getting a bit sore and nose running more than yesterday. And still gotta run. Planning 4km, with 3rd km hard, as a slightly better than checkbox only run, at night here near the hotel after a long work day...
10 PM

Running 20:20 [0] 3.9 km (5:13 / km) +13m 5:08 / km
shoes: R-NB 481 Gray/Orange

Tuesday Oct 9, 2012 #

6 PM

Running 1:14:01 intensity: (5:19 @1) + (1:08:26 @2) + (16 @3) 12.07 km (6:08 / km) +300m 5:27 / km
ahr:136 max:150 shoes: R-NB 481 Gray/Orange

With Vesa & Tapio @ Fremont Older, incl. a loop at the end, after dark through the streets of Cupertino.

No knee straps. No adverse consequences. Strange...
9 PM

Running 1:14:01 intensity: (5:19 @1) + (1:08:26 @2) + (16 @3) 12.07 km (6:08 / km) +364m 5:20 / km
ahr:136 max:150 shoes: R-NB 481 Gray/Orange

Monday Oct 8, 2012 #

6 PM

Running 45:00 [2] 4.76 mi (9:27 / mi) +183m 8:27 / mi
shoes: R-NB 481 Gray/Orange

Rancho out & back just before park closing, with Vesa, and 5 GPS devices...

Sunday Oct 7, 2012 #

Event: Hudson Highlander XVII
 
7 AM

Running warm up/down 7:55 intensity: (2:55 @1) + (5:00 @2) 1.29 km (6:09 / km) +20m 5:42 / km
ahr:125 max:142 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 1:00:34 intensity: (10 @0) + (27 @1) + (11:12 @2) + (35:01 @3) + (13:44 @4) 8.33 km (7:16 / km) +258m 6:18 / km
ahr:154 max:167 shoes: O-Icebug - Black Spirit II OLX

2+ minute bogey, on a high volume week, plus rainy weather where I regularly underperform, put me well behind Sergei G - even with him having a few minutes of his own mistakes.

Saturday Oct 6, 2012 #

5 AM

Running warm up/down 56 [2] 0.15 km (6:06 / km) +1m 5:54 / km
shoes: R-NB 461 Black # 2

Running 25:32 [2] 5.05 km (5:03 / km) +24m 4:56 / km
ahr:132 max:132 shoes: R-NB 461 Black # 2

5k race with AJ - PR by 20 seconds for him...

Running 12:00 [1] 2.06 km (5:50 / km) +4m 5:47 / km
shoes: R-NB 461 Black # 2

Jogging back to check on Oriana & Angelica's 5k finishing, and some other putzing around

Running long 1:59:10 [2] 18.28 km (6:31 / km) +199m 6:11 / km
shoes: R-NB 461 Black # 2

Friday Oct 5, 2012 #

7 AM

Running intervals 44:05 intensity: (6:48 @1) + (22:14 @2) + (7:25 @3) + (6:16 @4) + (1:22 @5) 8.61 km (5:07 / km) +21m 5:04 / km
ahr:138 max:177 shoes: R-NB 461 Black # 2

Running warm up/down 4:34 intensity: (38 @1) + (3:56 @2) 0.66 km (6:53 / km) +4m 6:41 / km
ahr:131 max:146 shoes: R-NB 461 Black # 2

Thursday Oct 4, 2012 #

6 AM

Running long 2:16:43 intensity: (19:09 @1) + (1:33:17 @2) + (18:44 @3) + (5:33 @4) 23.08 km (5:55 / km) +306m 5:33 / km
ahr:137 max:163 shoes: R-NB 461 Black # 2

Wednesday Oct 3, 2012 #

10 AM

Running 50:34 intensity: (7:35 @1) + (42:59 @2) 8.7 km (5:49 / km) +84m 5:32 / km
ahr:133 max:143 shoes: R-NB 461 Black # 2

Tuesday Oct 2, 2012 #

10 AM

Running 1:20:58 intensity: (14:59 @1) + (1:05:59 @2) 13.38 km (6:03 / km) +163m 5:42 / km
ahr:131 max:145 shoes: R-NB 461 Black # 2

Monday Oct 1, 2012 #

Note
weight:68kg

10 AM

Running 56:34 intensity: (24:21 @1) + (31:14 @2) + (59 @3) 8.87 km (6:23 / km) +284m 5:30 / km
ahr:128 max:154 shoes: R-NB 461 Black # 2

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