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Training Log Archive: Wyatt

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Running24 16:09:54 89.3(10:52) 143.71(6:45) 2384
  Orienteering12 13:54:08 68.24(12:13) 109.82(7:36) 2667230c
  Strength5 1:07:00
  Total39 31:11:02 157.53 253.53 5051230c
  [1-5]39 31:01:22

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Tuesday Mar 31, 2015 #

12 PM

Running 49:02 intensity: (20:00 @1) + (29:02 @2) 6.17 km (7:57 / km) +48m 7:39 / km
shoes: R-NB 481 Gray/Orange 4

Monday Mar 30, 2015 #

11 AM

Running 36:37 intensity: (30:00 @1) + (6:37 @2) 4.23 km (8:39 / km) +140m 7:25 / km
shoes: R-NB 481 Gray/Orange 4

Sunday Mar 29, 2015 #

Event: DVOA Myrick Center (BVA) - Has been changed - see Quail Hill event
 
Event: DVOA Quail Hill Scout Camp
 
10 AM

Orienteering race 39:03 intensity: (1:53 @2) + (7:04 @3) + (30:00 @4) + (6 @5) 5.32 km (7:21 / km) +201m 6:11 / km
ahr:162 max:175 21c shoes: O-Icebug - Blk Spirit II OLX 3


Middle - 11 M-20 12 Blue - Splits

Saturday Mar 28, 2015 #

11 AM

Orienteering race 1:48:55 intensity: (26 @0) + (54 @1) + (1:54 @2) + (15:55 @3) + (1:29:46 @4) 15.64 km (6:58 / km) +667m 5:44 / km
ahr:161 max:174 17c shoes: O-Icebug - Blk Spirit II OLX 3


Long - 12 Blue - Splits

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 
11 AM

Orienteering race 21:45 [4] 4.0 km (5:26 / km) +100m 4:50 / km
28c shoes: O-Inov8 Mudclaw 330

Reasonably clean, but getting outrun by the little ones...

Sprint - 11 M-20 12 M-21 - Splits

Thursday Mar 26, 2015 #

12 PM

Running 31:44 intensity: (11:23 @1) + (20:21 @2) 5.05 km (6:17 / km) +116m 5:38 / km
ahr:125 max:144 shoes: R-NB 481 Gray/Orange 4

Wednesday Mar 25, 2015 #

11 AM

Orienteering 56:57 intensity: (46:42 @1) + (9:08 @2) + (1:07 @3) 8.2 km (6:57 / km) +91m 6:35 / km
ahr:98 max:155 7c shoes: R-NB 481 Gray/Orange 4

Tuesday Mar 24, 2015 #

4 PM

Running 51:11 intensity: (23:07 @1) + (28:04 @2) 8.12 km (6:18 / km) +138m 5:49 / km
ahr:119 max:140 shoes: R-NB 481 Gray/Orange 4

Monday Mar 23, 2015 #

11 AM

Running 49:00 intensity: (20:00 @1) + (29:00 @2) 6.61 km (7:25 / km) +152m 6:39 / km
shoes: R-NB 481 Gray/Orange 4

Sunday Mar 22, 2015 #

10 AM

Orienteering race 1:07:39 intensity: (4:16 @2) + (27:31 @3) + (35:52 @4) 10.49 km (6:27 / km) +321m 5:36 / km
ahr:155 max:172 28c shoes: O-Icebug - Blk Spirit II OLX 3

2 PM

Orienteering 1:19:14 [1] 7.44 km (10:39 / km) +157m 9:38 / km
4c shoes: O-Inov8 Mudclaw 330

Control & (mostly) streamer-out-of-bounds pickup

Day 2 - Blue - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 
10 AM

Orienteering race 1:39:13 intensity: (1:00:00 @3) + (39:13 @4) 11.6 km (8:33 / km) +331m 7:29 / km
27c shoes: O-Icebug - Blk Spirit II OLX 3

Fox Chaser A-event

Day 1 - Blue - Splits

Friday Mar 20, 2015 #

11 AM

Running 20:36 intensity: (4:46 @1) + (8:59 @2) + (1:54 @3) + (4:57 @4) 3.28 km (6:17 / km) +51m 5:50 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange 4

Thursday Mar 19, 2015 #

2 PM

Running 1:02:12 intensity: (15:30 @1) + (46:42 @2) 9.25 km (6:43 / km) +89m 6:25 / km
ahr:127 max:148 shoes: R-NB 481 Gray/Orange 4

Wednesday Mar 18, 2015 #

12 PM

Running 26:22 intensity: (3:32 @1) + (12:24 @2) + (5:23 @3) + (4:42 @4) + (21 @5) 4.99 km (5:17 / km) +88m 4:52 / km
ahr:135 max:177 shoes: R-NB 481 Gray/Orange 4

6 x 400m w/200m jogging rest at the VFMS (gravel) track. Not impressed at all with myself.

Perhaps the tempo on Monday, after 4 days of slow, but long-day orienteering kept me slow, or perhaps the mild something that the family's been kinda sick with for the past few days was in the background? Or I've just slowed down.

A bit too late to do much before the Team Trials, so perhaps I should focus on the Billygoat.

90.7, 91, 88.8, 90.6, 92.4, 87.1

Tuesday Mar 17, 2015 #

11 AM

Running 38:54 [2] 5.63 km (6:54 / km) +153m 6:05 / km
shoes: R-NB 481 Gray/Orange 4

Supposedly a long run day, that I was going to short to ~75 min. given surrounding A-events, but this was off target. Working a bit much so had little time to stuff in a run.
5 PM

Running 23:11 intensity: (3:00 @0) + (20:11 @1) 3.0 km (7:44 / km) +87m 6:45 / km
ahr:103 max:114 shoes: R-NB 481 Gray/Orange 4

With Oriana, at her pace, to the track, one mile, and back. She's been mildly sick the past few days, incl. dropping out of Yellow @ Hibernia, so not pushing her much.

Monday Mar 16, 2015 #

Strength 15:00 [1]

1/25/14 set
12 PM

Running 46:36 intensity: (3:30 @1) + (8:16 @2) + (16 @3) + (34:04 @4) + (30 @5) 9.82 km (4:45 / km) +158m 4:23 / km
ahr:155 max:175 shoes: O-Inov8 Mudclaw 330

Warmup, then tempo run on (somewhat mud-soft) grass next to VF 5 mile loop.

8km splits, starting at the SW corner, clockwise:
4:12
4:22
4:20
4:00 (down)
4:47 (up)
4:22
4:27
4:23
0:23 (remainder - +1% GPS error I think?)
35:15 total

Running warm up/down 8:41 intensity: (8:25 @2) + (16 @3) 1.39 km (6:14 / km) +29m 5:39 / km
ahr:135 max:157 shoes: O-Inov8 Mudclaw 330

Jog back home

Valley Forge 5 mile loop - Splits

Sunday Mar 15, 2015 #

Event: DVOA Hibernia County Park
 
Event: Spring Has Almost Sprung HVO Bare Bones - local event
 
3 PM

Orienteering 35:00 [2] 5.0 km (7:00 / km) +47m 6:41 / km
4c shoes: O-Icebug - Blk Spirit II OLX 3

Set 1, and picking up 3 controls only - had a great volunteer crew get the other 44.

Running 11:23 [2] 1.67 km (6:49 / km) +79m 5:31 / km
shoes: O-Icebug - Blk Spirit II OLX 3

A short running/Ingress loop to stretch the legs out after a long day of course setting.

Not feeling esp. tired after the day - just tired of being cold (was 40-deg. and 20mph wind, which got cold over time...)

Saturday Mar 14, 2015 #

3 PM

Orienteering 20:47 [2] 2.18 km (9:33 / km) +50m 8:34 / km
7c shoes: O-Icebug - Blk Spirit II OLX 3

Full set upper forest 7

Orienteering 43:20 [2] 5.1 km (8:30 / km) +158m 7:22 / km
14c shoes: O-Icebug - Blk Spirit II OLX 3

Topped two loops of controls

Orienteering 25:19 [2] 3.08 km (8:14 / km) +33m 7:48 / km
8c shoes: O-Icebug - Blk Spirit II OLX 3

Hibernia Course Set - Topped upper trail loop

Friday Mar 13, 2015 #

10 AM

Orienteering 25:33 [2] 3.85 km (6:38 / km) +41m 6:18 / km
12c shoes: O-Icebug - Blk Spirit II OLX 3

Course setting stakes & poles at upper trails 8, full set middle forest 4.

Orienteering 1:12:39 [2] 9.01 km (8:04 / km) +222m 7:11 / km
20c shoes: O-Icebug - Blk Spirit II OLX 3

Set up trails stakes poles, and middle trail controls, topped bottom 8 forest controls.

Thursday Mar 12, 2015 #

10 AM

Orienteering 36:13 intensity: (8:58 @1) + (27:01 @2) + (14 @3) 4.73 km (7:40 / km) +110m 6:52 / km
ahr:118 max:150 8c shoes: O-Icebug - Blk Spirit II OLX 3

Course setting Hibernia - Setting water, stakes and poles @ 8 far Red/Blue - hard to hammer in under snow, unknowingly hitting either frozen earth, or stone...

Orienteering 17:31 intensity: (6:50 @1) + (10:41 @2) 2.17 km (8:04 / km) +58m 7:07 / km
ahr:110 max:147 4c shoes: O-Icebug - Blk Spirit II OLX 3

Course set water, stakes & poles middle 4

Wednesday Mar 11, 2015 #

Strength 15:00 [1]

1/25/14 set
12 PM

Running intervals 52:50 intensity: (1:25 @0) + (2:00 @1) + (20:55 @2) + (8:14 @3) + (20:16 @4) 10.0 km (5:17 / km) +191m 4:49 / km
ahr:148 max:171 shoes: R-NB 481 Gray/Orange 4

5 x ~1km around WFP (off pavement is incredible mud in this rain+thaw-week - not esp. suitable for hamstring-safe intervals...)

Tuesday Mar 10, 2015 #

11 AM

Running 38:54 intensity: (8:42 @1) + (29:42 @2) + (30 @3) 6.07 km (6:25 / km) +120m 5:50 / km
ahr:131 max:162 shoes: R-NB 481 Gray/Orange 4

Running 26:00 [2] 4.0 km (6:30 / km)
shoes: R-NB 481 Gray/Orange 4

2nd loop w/AJ, Ingress-ing to make it more fun for him (he was resist-debating until Ingress pushed him over the edge.)

Monday Mar 9, 2015 #

10 AM

Running 49:55 intensity: (1:00 @1) + (48:55 @2) 8.53 km (5:51 / km) +72m 5:37 / km
shoes: R-NB 481 Gray/Orange 4

Sunday Mar 8, 2015 #

Event: QOC Patapsco Glen Artney
 
Event: DVOA Four Mile Circle, Brendon Byrne State Forest
 
10 AM

Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +5m 4:53 / km
shoes: O-Icebug - Blk Spirit II OLX 3

Orienteering race 1:25:00 intensity: (10:00 @2) + (40:00 @3) + (35:00 @4) 12.0 km (7:05 / km) +80m 6:51 / km
21c shoes: O-Icebug - Blk Spirit II OLX 3

Started okay, then found streamer for #6 only, and moved on after 15 sec., at #7 Rhyzkov caught me - and convinced me I'd missed #6 (he found it, said I was off...) So I went back, checked where I thought it might be misplaced given what he said, and sure enough, it was off, I was right. Scouted further to double check, getting a good sense of the mapped (snow-covered) trails, and the unmapped trail (one of many across the map) that likely got the bag-hanger a bit confused (apparently he was also missing a compass, which didn't help.) At least it only messed up Blue.

Anyway, Eddy & Federov converged there around the same time (both at the streamer...), and I jogged them over to the control, and then we effectively had a mass start for the rest.

Esp. impressed w/Federov, who, if anything is a bit faster than me now - I got ahead 90 sec. with a route choice shortly after we met, but then he reeled that back in, and ran away from me as I began to drag the last 20 minutes.

~1-4 inches of snow, plus the normal knee-high mini-sticks (blueberries?), made for an esp. strength intensive day. Speed classes (pre-error) were quite distinct:

6 min/km: Rhyzkov
7 min/km: Federov, Riley
8 min/km: McGrath, Masalkov

Also impressed w/Natasha, who's somehow forest-fit enough to keep up w/Angelica for 90 minutes in the forest strength-intensive conditions, and even have energy for an impressive sprint the finish...

Blue - Splits

Saturday Mar 7, 2015 #

Event: Athlete’s Closet Winter Series March
 
3 PM

Running 44:00 intensity: (7:19 @1) + (36:41 @2) 5.85 km (7:31 / km) +38m 7:17 / km
ahr:127 max:145 shoes: R-NB 481 Gray/Orange 4

Friday Mar 6, 2015 #

Strength 15:00 [1]

Solid 1/25/14 set
10 AM

Running 1:13:53 intensity: (11:58 @1) + (1:01:55 @2) 8.4 km (8:48 / km) +257m 7:38 / km
ahr:124 max:145 shoes: R-NB 481 Gray/Orange 4

First time with new Microspikes, in the ~10 inches of fresh snow, over Misery & Joy again, with Angelica - quite the trooper over a slow hilly course, for the winter beauty of it - sunny, calm, lots of snow still stuck to the trees.

Even with ~3-10 people having likely tracked it up before us, going first of the two of us was notably harder - when I led we were both working hard, me perhaps even moreso than Angelica. When Angelica led, it was pretty easy in back.

Thursday Mar 5, 2015 #

12 PM

Running 1:05:07 intensity: (7:21 @1) + (54:01 @2) + (3:45 @3) 8.02 km (8:07 / km) +334m 6:43 / km
ahr:132 max:160 shoes: O-Icebug - Blk Spirit II OLX 3

Over Misery & Joy in 4-6" of fresh snow, over some crusty/icy stuff. Still snowing while running. Beautiful trees & bushes hunched in the snow - got off trail twice on trails I know well, by accident...

Wednesday Mar 4, 2015 #

Strength 12:00 [1]

Sloppy 1/25/14 set - watching YouTube doesn't mix. Pandora is fine...
1 PM

Running 25:58 intensity: (2:36 @0) + (8:27 @1) + (14:21 @2) + (34 @3) 4.35 km (5:58 / km) +28m 5:47 / km
ahr:123 max:156 shoes: R-NB 481 Gray/Orange 4

On slushy streets, listening to a conf. call, really dragging.

Tuesday Mar 3, 2015 #

11 AM

Running 28:16 intensity: (2:13 @0) + (16:44 @1) + (9:19 @2) 4.24 km (6:40 / km) +2m 6:39 / km
ahr:118 max:135 shoes: R-NB 481 Gray/Orange 4

More Ingress loops. 350k AP in 2 days @ Universal.

Monday Mar 2, 2015 #

Strength 10:00 [1]

As much as I could remember of 1/25/14 set - done semi poorly, as it was standing in line for a temporarily broken ride - Harry Potter's Hogwarts Express - a pretty fun day with the family, awaiting our ice storm rescheduled flight.
6 PM

Running 3:12 [2] 0.49 km (6:29 / km)
shoes: R-NB 481 Gray/Orange 4

8 PM

Running 57:07 intensity: (50:00 @1) + (7:07 @2) 6.47 km (8:50 / km) +5m 8:48 / km
shoes: R-NB 481 Gray/Orange 4

Ingress loops Loews Royal Pacific, lots of figure 8's

Sunday Mar 1, 2015 #

5 PM

Running 44:13 [2] 7.08 km (6:15 / km) +4m 6:14 / km
shoes: R-NB 481 Gray/Orange 4

Ingress Mission with AJ. Really dragging today for some reason.

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