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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Running31 26:55:23 164.31(9:50) 264.43(6:07) 4398
  Orienteering3 3:13:08 17.54(11:01) 28.23(6:51) 38831c
  Total33 30:08:31 181.85(9:57) 292.66(6:11) 478631c
  [1-5]33 30:04:11
averages - weight:69.2kg

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Thursday Jan 31, 2013 #

9 AM

Running 1:48:34 intensity: (59:18 @1) + (47:42 @2) + (1:18 @3) + (16 @4) 16.68 km (6:30 / km) +171m 6:11 / km
ahr:127 max:164 shoes: R-NB 481 Gray/Orange

Wednesday Jan 30, 2013 #

3 PM

Running 30:10 intensity: (13:46 @1) + (10:14 @2) + (58 @3) + (4:09 @4) + (1:03 @5) 5.07 km (5:57 / km) +65m 5:36 / km
ahr:132 max:175 shoes: R-NB 481 Gray/Orange

Tuesday Jan 29, 2013 #

10 AM

Orienteering 1:51:55 intensity: (8:09 @1) + (1:39:55 @2) + (3:51 @3) 16.26 km (6:53 / km) +200m 6:29 / km
ahr:139 max:157 10c shoes: R-NB 481 Gray/Orange

Coverage run, navigating through the one part of Valley Forge Park w/o an orienteering map - the section North of 422. In the fully public portions, there's a big field, a small nice section of woods, and lots of dark green...

4 more areas to go to get to 4km!

And on a side note, getting coverage of the area within Lockheed's KoP mall location won't be magically covered by Chris Hand letting me in on a quick walk-tour, where I run a few steps in the right hallway ;)

He works at Lockheed, but would have a hard time getting into that building - let alone inviting a visitor... I think one of my neighbors works at Lockheed too...

Next nearest areas to cover (run within 100m of...):
3.8km: W, large yard by valley creek, just S of Lorimer
3.8km: W, steep hillside forest/yards, just N of Yellow Springs
3.9km: W, large field/yard btwn Yellow Springs and I-76
3.9km: NW, Phoenixville country club
4.0km: SE, Devon near Rt. 30
4.0km: S, SW Berwyn
4.0km: E, Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences
4.0km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall

Monday Jan 28, 2013 #

9 AM

Running 56:03 intensity: (12:07 @1) + (43:56 @2) 8.78 km (6:23 / km) +158m 5:51 / km
ahr:132 max:146 shoes: R-NB 481 Gray/Orange

Sunday Jan 27, 2013 #

Event: DVOA Schuylkill Center for Environmental Education
 
10 AM

Orienteering race 34:19 intensity: (1:00 @1) + (1:10 @2) + (12:42 @3) + (19:27 @4) 5.65 km (6:04 / km) +94m 5:36 / km
ahr:159 max:171 21c shoes: O-Icebug - Black Spirit II OLX

Running warm up/down 17:08 intensity: (21 @0) + (8:04 @1) + (8:43 @2) 2.06 km (8:20 / km) +35m 7:40 / km
ahr:122 max:143 shoes: O-Icebug - Black Spirit II OLX

Saturday Jan 26, 2013 #

Event: Sierra Ski-O Tour 2013
 
10 AM

Running 1:08:42 intensity: (5:39 @1) + (57:22 @2) + (5:41 @3) 11.39 km (6:02 / km) +194m 5:33 / km
ahr:135 max:155 shoes: R-NB 481 Gray/Orange

Friday Jan 25, 2013 #

12 PM

Running 1:28:53 intensity: (7:51 @1) + (1:18:58 @2) + (2:04 @3) 14.07 km (6:19 / km) +206m 5:53 / km
ahr:136 max:152 shoes: R-NB 481 Gray/Orange

Head still a little too stuffy to risk pushing really hard, so decided on a long loop to knock of the next nearest coverage area. Found a large, well-intact-walls ruin, and a pretty stream area that's possibly semi-public (open-space-easement...)

Next nearest areas to cover:
3.7km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
3.8km: W, large yard by valley creek, just S of Lorimer
3.8km: W, steep hillside forest/yards, just N of Yellow Springs
3.9km: W, large field/yard btwn Yellow Springs and I-76
3.9km: NW, Phoenixville country club
4.0km: SE, Devon near Rt. 30
4.0km: S, SW Berwyn
4.0km: E, Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences

Thursday Jan 24, 2013 #

5 PM

Running 20:28 intensity: (12 @0) + (4:47 @1) + (15:29 @2) 3.41 km (6:00 / km) +29m 5:45 / km
ahr:128 max:140 shoes: R-NB 481 Gray/Orange

Up late, then slept in and felt spacey all day - maybe a relapse of something after too many cold hard runs in the last few days? Did at least take it easy today.

Wednesday Jan 23, 2013 #

10 AM

Running intervals 1:23:38 intensity: (12 @0) + (7:43 @1) + (44:52 @2) + (26:02 @3) + (4:49 @4) 15.52 km (5:23 / km) +145m 5:09 / km
ahr:139 max:169 shoes: R-NB 481 Gray/Orange

Started w/Angelica & Natasha, who were doing an 8 mile 'on-pace' run. Inspired by that, I decided to go for km intervals - of varying surface & enthusiasm...

Ran by a nice house for sale on S. Wisteria Ln., adding to some coverage/highlight (though nothing in the next-nearest-list - that was touched yesterday...)

Tuesday Jan 22, 2013 #

11 AM

Running 1:40:00 intensity: (23:24 @1) + (1:15:49 @2) + (47 @3) 15.5 km (6:27 / km) +361m 5:47 / km
ahr:130 max:156 shoes: R-NB 481 Gray/Orange

Phoenixville Country Club on a very cold day, extending the coverage area and just missing two spots in the middle of a fairway...

Next nearest areas to cover (remeasured using Google Earth):
3.6km: SW, yards btwn Swedesford & 202
3.7km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
3.8km: W, large yard by valley creek, just S of Lorimer
3.8km: W, steep hillside forest/yards, just N of Yellow Springs
3.9km: NW, Phoenixville country club
3.9km: W, large field/yard btwn Yellow Springs and I-76
4.0km: SE, Devon near Rt. 30
4.0km: S, SW Berwyn
4.0km: E, Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences

Monday Jan 21, 2013 #

3 PM

Running 39:25 intensity: (3 @0) + (7:16 @1) + (30:54 @2) + (46 @3) + (26 @4) 5.73 km (6:52 / km) +153m 6:04 / km
ahr:130 max:173 shoes: R-NB 481 Gray/Orange

Sunday Jan 20, 2013 #

Note

http://www.pretzelcitysports.com/userfiles/file/13...

I was less than 10% from 2nd, and a rippin' fast 16 year old girl less than 30 seconds behind me.
10 AM

Running warm up/down 9:53 intensity: (33 @0) + (1:21 @1) + (5:26 @2) + (2:02 @3) + (31 @4) 1.62 km (6:06 / km) +19m 5:46 / km
ahr:116 max:165 shoes: O-Icebug Sisu 10.5

Running race 1:02:59 intensity: (7 @0) + (7 @1) + (6 @2) + (3:05 @3) + (58:50 @4) + (44 @5) 12.02 km (5:14 / km) +382m 4:31 / km
ahr:166 max:179 shoes: O-Icebug Sisu 10.5

Running warm up/down 9:04 intensity: (3:26 @1) + (5:38 @2) 1.2 km (7:35 / km) +23m 6:55 / km
ahr:128 max:137 shoes: O-Icebug Sisu 10.5

Saturday Jan 19, 2013 #

Event: 2013 Georgia Navigator Cup & Extreme-O
 
Event: Vermont Ski-O Weekend
 
9 AM

Running 22:35 intensity: (18 @0) + (16 @1) + (1:32 @2) + (14:34 @3) + (5:55 @4) 5.05 km (4:28 / km) +42m 4:18 / km
ahr:155 max:164 shoes: R-NB 481 Gray/Orange

Running 29:36 intensity: (27:42 @1) + (1:54 @2) 4.14 km (7:09 / km) +56m 6:42 / km
ahr:119 max:133 shoes: R-NB 481 Gray/Orange

Friday Jan 18, 2013 #

12 PM

Running 20:20 intensity: (19:26 @1) + (54 @2) 3.17 km (6:25 / km) +12m 6:18 / km
ahr:115 max:134 shoes: R-NB 481 Gray/Orange

Thursday Jan 17, 2013 #

Running 30:46 [2] 5.0 km (6:09 / km)
shoes: R-NB 481 Gray/Orange

Wednesday Jan 16, 2013 #

9 AM

Running 29:17 intensity: (19:53 @1) + (9:24 @2) 4.82 km (6:04 / km) +65m 5:41 / km
ahr:125 max:140 shoes: R-NB 481 Gray/Orange

Tuesday Jan 15, 2013 #

Running 20:05 [2] 2.01 mi (10:00 / mi)
shoes: R-NB 461 Black # 2

Had a drier throat than normal during yesterday's run, which did indeed turn out to the be beginnings of a cold. Feverish by last night to the point where NyQuil was used (around midnight). More DayQuil at 9am, and half-dose at 3pm and I was still feverish/headachy/sleeping/trying-to-sweat-out-the-cold much of the day. While I was resigned to it, the kids were near tears in the afternoon that I might miss running today - I've run every day for a big chunk of their lives...

Added 400mg of Advil at ~6pm to fight the fever and slept some more. Woke at 8pm feeling much better - still headachy, but the feverish/dizziness was gone. So decided to walk downstairs and get some food (homemade muffin). And that went fine, so grabbed my shoes, and hit the treadmill for 20 minutes...

No harm done (at least as of 5am the next day...) - headache is gone, so is fever, w/ a more raw throat being far more tolerable than the fever/headache.

Monday Jan 14, 2013 #

Note

10-hr-week start (6-8-10 hour weekly, 3-week cycle)
12 PM

Running 47:17 intensity: (55 @1) + (45:05 @2) + (1:17 @3) 7.94 km (5:57 / km) +246m 5:09 / km
ahr:142 max:158 shoes: R-NB 481 Gray/Orange

Sunday Jan 13, 2013 #

Event: Shiver by the River 5k/10k # 2
 
8 AM

Running 1:27:35 intensity: (18:16 @1) + (1:05:22 @2) + (2:22 @3) + (1:33 @4) + (2 @5) 14.73 km (5:57 / km) +246m 5:29 / km
ahr:133 max:148 shoes: R-NB 481 Gray/Orange

Loop w/Angelica & Jackie largely. Felt early/crappy for first half, but perked up a bit for the 2nd half.

Ended the week nearly an hour short of goal - travel and winter light made it hard to get out properly during the week...

Saturday Jan 12, 2013 #

2 PM

Orienteering 30:06 intensity: (24:09 @1) + (5:57 @2) 3.71 km (8:07 / km) +57m 7:33 / km
ahr:111 max:146 shoes: R-NB 481 Gray/Orange

Setup & Training with AJ, Manish & a bit even with Marcus

Orienteering 16:48 intensity: (7:12 @1) + (8:17 @2) + (15 @3) + (1:04 @4) 2.61 km (6:26 / km) +37m 6:01 / km
ahr:126 max:160 shoes: R-NB 481 Gray/Orange

Friday Jan 11, 2013 #

10 AM

Running 55:32 intensity: (4:38 @1) + (48:22 @2) + (1:46 @3) + (46 @4) 9.23 km (6:01 / km) +198m 5:26 / km
ahr:138 max:168 shoes: R-NB 481 Gray/Orange

Thursday Jan 10, 2013 #

11 AM

Running 39:32 intensity: (18:06 @1) + (21:26 @2) 5.8 km (6:49 / km) +191m 5:51 / km
ahr:126 max:139 shoes: R-NB 481 Gray/Orange

Had a recurrence of the persistent after-image impaired vision issue while running. Kinda like: http://en.wikipedia.org/wiki/Closed-eye_hallucinat... Level 2. First Occurrence Log

Symptom - like last time, for ~20 minutes or so, in the middle of a run, had fairly bright images interfering with my vision while trail running, early in the morning
7am awake
7:30am 20oz Mt. Dew (90mg caffiene) + Brownie flavor Clif Bar (50mg caffiene)
8am run start
8:15-30 or so - symptoms active (slow ramp up, and fade away)

Plan - stay away from Clif Bar's (just in case - I eat those rarely...) - though the previous occurence was after a Dr. Pepper (no mention of, and unlikely to include, a Clif Bar), the early AM, sky-getting-light, light, high-caff. breakfast does seem common. Though conversely, I had a great run the day before this on a very similar breakfast...

Wednesday Jan 9, 2013 #

10 AM

Running warm up/down 6:29 intensity: (24 @1) + (23 @2) + (38 @3) + (5:04 @4) 0.97 km (6:41 / km) +12m 6:18 / km
ahr:161 max:185 shoes: R-NB 481 Gray/Orange

Running tempo 34:09 intensity: (19 @0) + (4 @1) + (16 @2) + (2:18 @3) + (27:11 @4) + (4:01 @5) 6.18 km (5:32 / km) +470m 4:00 / km
ahr:168 max:191 shoes: R-NB 481 Gray/Orange

Rancho PowerLinesUp

Running warm up/down 45:47 intensity: (1:39 @1) + (44:08 @2) 7.94 km (5:46 / km) +59m 5:33 / km
ahr:135 max:145 shoes: R-NB 481 Gray/Orange


PowerPoles - Splits

Tuesday Jan 8, 2013 #

10 AM

Running 1:28:54 intensity: (13 @0) + (2:13 @1) + (1:26:28 @2) 14.53 km (6:07 / km) +379m 5:25 / km
ahr:136 max:149 shoes: R-NB 481 Gray/Orange

Monday Jan 7, 2013 #

2 PM

Running 20:27 intensity: (27 @0) + (11:55 @1) + (8:05 @2) 3.43 km (5:58 / km) +11m 5:52 / km
ahr:125 max:135 shoes: R-NB 481 Gray/Orange

Sunday Jan 6, 2013 #

11 AM

Running 1:14:07 intensity: (13:03 @1) + (51:21 @2) + (1:11 @3) + (7:55 @4) + (37 @5) 11.56 km (6:25 / km) +110m 6:07 / km
ahr:136 max:193 shoes: R-NB 481 Gray/Orange

Saturday Jan 5, 2013 #

1 PM

Running warm up/down 5:22 intensity: (1:54 @1) + (2:34 @2) + (54 @3) 0.79 km (6:48 / km) +4m 6:38 / km
ahr:130 max:171 shoes: R-NB 481 Gray/Orange

Misc intervals with Oriana and later AJ

Running 4:47 intensity: (31 @0) + (2:26 @1) + (1:50 @2) 0.7 km (6:50 / km) +2m 6:44 / km
ahr:119 max:143 shoes: R-NB 481 Gray/Orange

Running 1:42 intensity: (8 @0) + (1:34 @1) 0.3 km (5:42 / km) +11m 4:49 / km
ahr:113 max:123 shoes: R-NB 481 Gray/Orange

Running 28 intensity: (12 @0) + (16 @1) 0.11 km (4:17 / km)
ahr:100 max:126 shoes: R-NB 481 Gray/Orange

Running 27 intensity: (1 @0) + (23 @1) + (3 @2) 0.1 km (4:22 / km)
ahr:113 max:132 shoes: R-NB 481 Gray/Orange

Running 4:49 intensity: (3:11 @1) + (1:38 @2) 0.7 km (6:50 / km) +7m 6:31 / km
ahr:118 max:139 shoes: R-NB 481 Gray/Orange

3 PM

Running 5:18 intensity: (2:45 @1) + (1:17 @2) + (1:04 @3) + (12 @4) 0.73 km (7:13 / km) +11m 6:43 / km
ahr:121 max:160 shoes: R-NB 481 Gray/Orange

Running intervals 4:00 intensity: (7 @0) + (2:12 @1) + (32 @2) + (31 @3) + (38 @4) 0.68 km (5:51 / km) +3m 5:43 / km
ahr:128 max:164 shoes: R-NB 481 Gray/Orange

Running intervals 4:37 intensity: (9 @0) + (2:12 @1) + (53 @2) + (41 @3) + (42 @4) 0.8 km (5:47 / km)
ahr:132 max:162 shoes: R-NB 481 Gray/Orange

Running 18:42 intensity: (14:43 @1) + (2:50 @2) + (53 @3) + (16 @4) 0.97 mi (19:21 / mi) +32m 17:33 / mi
ahr:120 max:161 shoes: R-NB 481 Gray/Orange

Running intervals 5:18 intensity: (2:06 @1) + (1:36 @2) + (17 @3) + (1:19 @4) 0.64 km (8:14 / km)
ahr:137 max:169 shoes: R-NB 481 Gray/Orange

Friday Jan 4, 2013 #

12 PM

Running 33:02 [2] 4.64 km (7:07 / km) +46m 6:47 / km
ahr:126 max:188 shoes: R-NB 481 Gray/Orange

Thursday Jan 3, 2013 #

Note
weight:67.6kg

After intervals, and some water drunk

Running tempo 1:24 [5] 0.4 km (3:30 / km)

My fastest 400m of the interval set
11 AM

Running intervals 1:00:39 intensity: (38:09 @2) + (22:30 @4) 11.5 km (5:16 / km) +18m 5:14 / km
shoes: R-NB 481 Gray/Orange

To celebrate our 15 years of marriage, Angelica & I ran 15x400m together. Hard work.

Goal: 87... Wasn't up for it (slept heavy the next 2 days as apparently was getting sick)

97, 95, 92, 93, 88
91, 91, 92, 89, 90
92, 94, 85, 84, 85

Wednesday Jan 2, 2013 #

10 AM

Running 1:29:06 intensity: (35:04 @1) + (53:12 @2) + (42 @3) + (8 @4) 9.35 mi (9:32 / mi) +199m 8:56 / mi
ahr:130 max:160 shoes: R-NB 481 Gray/Orange

Angelica was excited to run long today. My body wasn't, but I managed...

Tuesday Jan 1, 2013 #

Note
weight:70.8kg

Late evening (after dinner)
10 AM

Running 28:17 intensity: (27 @0) + (27:08 @1) + (42 @2) 3.08 mi (9:11 / mi) +27m 8:57 / mi
ahr:115 max:129 shoes: R-NB 481 Gray/Orange

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