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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  Running31 25:23:07 147.98(10:18) 238.15(6:24) 3707
  Orienteering4 3:22:11 19.33(10:27) 31.11(6:30) 1359
  Strength1 10:00
  Total36 28:55:18 167.31 269.26 5066
  [1-5]36 28:51:51

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Thursday Mar 31, 2016 #

7 AM

Running 1:17:56 [2] 10.37 km (7:31 / km) +346m 6:27 / km
shoes: R-NB 481 Gray/Orange 6

From a drop w/Angelica, and a loop

Wednesday Mar 30, 2016 #

1 PM

Running intervals 1:00:46 intensity: (5:26 @1) + (39:43 @2) + (4:21 @3) + (6:53 @4) + (4:23 @5) 8.38 km (7:15 / km) +349m 6:00 / km
ahr:140 max:181 shoes: R-NB 481 Gray/Orange 6

Traditional Mt. Joy hills (cannon sign to upper parking lot edge (or wherever that was, years ago...))
Decided to do 4, harder than usual, rather than go for my usual 6-8, ended up doing 3, but at a reasonable pace at least
1:50+1:54
1:45+1:55
1:45+1:47

best since a really good day in Fall '13

VF-Joy Cannon Sign to Hilltop Lot - Splits

Tuesday Mar 29, 2016 #

6 AM

Running 2:15:53 intensity: (1:08:05 @1) + (1:07:48 @2) 16.43 km (8:16 / km) +494m 7:11 / km
ahr:123 max:145 shoes: R-NB 481 Gray/Orange 6

Monday Mar 28, 2016 #

9 AM

Running 42:52 intensity: (13:05 @1) + (29:47 @2) 5.8 km (7:24 / km) +250m 6:05 / km
ahr:119 max:145 shoes: R-NB 481 Gray/Orange 6

Sunday Mar 27, 2016 #

Note

To PA
5 PM

Running 25:13 intensity: (15:45 @1) + (9:28 @2) 4.26 km (5:55 / km) +39m 5:40 / km
ahr:116 max:135 shoes: R-NB 481 Gray/Orange 6

Saturday Mar 26, 2016 #

12 PM

Running 43:00 [2] 6.52 km (6:36 / km) +101m 6:07 / km
shoes: R-NB 481 Gray/Orange 6

Friday Mar 25, 2016 #

7 AM

Running 33:26 intensity: (11:47 @1) + (21:39 @2) 5.57 km (6:00 / km) +33m 5:50 / km
ahr:121 max:139 shoes: R-NB 481 Gray/Orange 6

Thursday Mar 24, 2016 #

7 AM

Running intervals 49:21 intensity: (21:05 @1) + (16:59 @2) + (2:59 @3) + (8:18 @4) 7.81 km (6:19 / km) +200m 5:36 / km
ahr:131 max:167 shoes: R-NB 481 Gray/Orange 6

Wyatt's Hill, with Steve (only 5-10 sec. behind)
1:48, 1:54, 1:53, 1:54, 1:55, 1:52
Plan to do 8 was reduced to 6, so I didn't kill Steve on his first time doing this workout...

Wednesday Mar 23, 2016 #

7 AM

Running 59:14 intensity: (33 @0) + (21 @1) + (58:20 @2) 11.39 km (5:12 / km) +3m 5:12 / km
ahr:140 max:149 shoes: R-NB 481 Gray/Orange 6

Tuesday Mar 22, 2016 #

8 AM

Running 28:18 intensity: (27:44 @1) + (34 @2) 4.59 km (6:10 / km) +104m 5:32 / km
ahr:113 max:126 shoes: R-NB 481 Gray/Orange 6

Monday Mar 21, 2016 #

7 AM

Running 51:38 [2] 9.2 km (5:37 / km) +10m 5:35 / km
shoes: R-NB 481 Gray/Orange 6

Sunday Mar 20, 2016 #

Event: DVOA Governor Dick
 

Running warm up/down 2:00 [2] 0.4 km (5:00 / km) +4m 4:46 / km
shoes: R-NB 481 Gray/Orange 6

Getting Oriana to her start, I forgot I was supposed to start too. Oops.

And no cooldowns all weekend. I wonder if the lack of warmups, concentration, or cooldowns, contributed to my fade over the week (from a very good start.)
9 AM

Orienteering race 17:56 intensity: (11 @0) + (9 @1) + (42 @2) + (4:21 @3) + (12:33 @4) 3.52 km (5:06 / km) +105m 4:26 / km
ahr:161 max:171 shoes: R-NB 481 Gray/Orange 6


Red Sprint - Splits

Saturday Mar 19, 2016 #

Running warm up/down 5:00 [2] 0.8 km (6:15 / km) +20m 5:33 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Warmup, a bit of jogging, not much. Long race ahead...
10 AM

Orienteering race 1:35:32 intensity: (10 @0) + (8 @1) + (3:15 @2) + (6:04 @3) + (1:25:55 @4) 13.77 km (6:56 / km) +798m 5:23 / km
ahr:164 max:174 shoes: O-Icebug - Grn Spirit 3 - 11


Blue Long - Splits

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +80m 5:41 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Warmup, to the girl's start, then the finish, then a good push to the start, oops. But helpful to get in gear...
1 PM

Orienteering race 33:43 intensity: (40 @3) + (27:21 @4) + (5:42 @5) 5.82 km (5:47 / km) +256m 4:45 / km
ahr:167 max:179 shoes: O-Icebug - Grn Spirit 3 - 11


Blue Middle - Splits

Thursday Mar 17, 2016 #

Note

To CA
7 AM

Running 24:14 intensity: (18 @0) + (1:32 @1) + (22:24 @2) 3.83 km (6:20 / km) +130m 5:25 / km
ahr:133 max:148 shoes: R-NB 481 Gray/Orange 6

Wednesday Mar 16, 2016 #

9 AM

Running 37:13 [2] 5.37 km (6:56 / km) +99m 6:21 / km
shoes: R-NB 481 Gray/Orange 6

Tuesday Mar 15, 2016 #

1 PM

Running 39:54 intensity: (10:22 @1) + (29:32 @2) 5.65 km (7:04 / km) +157m 6:12 / km
ahr:122 max:146 shoes: R-NB 481 Gray/Orange 6

Monday Mar 14, 2016 #

9 AM

Running 29:30 [2] 4.55 km (6:29 / km) +50m 6:09 / km
shoes: R-NB 481 Gray/Orange 6

Sunday Mar 13, 2016 #

Event: DVOA Hibernia County Park
 
8 AM

Orienteering race 55:00 [4] 8.0 km (6:53 / km) +200m 6:07 / km
shoes: O-Icebug - Grn Spirit 3 - 11


Red - Splits

Saturday Mar 12, 2016 #

8 AM

Running 23:29 [2] 3.5 km (6:43 / km) +20m 6:31 / km
shoes: R-NB 481 Gray/Orange 6

Friday Mar 11, 2016 #

Event: North American and US SkiO Championships
 
8 AM

Running long 2:03:22 intensity: (14 @0) + (57 @1) + (1:50:53 @2) + (8:39 @3) + (2:39 @4) 21.11 km (5:51 / km) +124m 5:41 / km
ahr:142 max:164 shoes: R-NB 481 Gray/Orange 6

Thursday Mar 10, 2016 #

1 PM

Running 42:59 intensity: (32:45 @1) + (8:20 @2) + (1:54 @3) 6.44 km (6:41 / km) +128m 6:04 / km
ahr:117 max:157 shoes: R-NB 481 Gray/Orange 6

Wednesday Mar 9, 2016 #

3 PM

Running intervals 35:55 intensity: (7:29 @1) + (14:42 @2) + (2:15 @3) + (7:12 @4) + (4:17 @5) 6.39 km (5:38 / km) +7m 5:36 / km
ahr:142 max:182 shoes: R-NB 481 Gray/Orange 6

400's, 2nd half faster, w/200 rest
45+40,
87
44+40,
44+40
44+39 (pushed well my Jason Bobber, who broke after this (exercise asthma?)
86
87
45+42
40.1+40.4 = 80.5

Tuesday Mar 8, 2016 #

6 AM

Running 1:22:10 intensity: (10:32 @1) + (1:11:38 @2) 13.0 km (6:19 / km) +160m 5:57 / km
ahr:131 max:143 shoes: R-NB 481 Gray/Orange 6

2 PM

Running 15:39 [1] 2.26 km (6:55 / km) +77m 5:55 / km
shoes: R-NB 481 Gray/Orange 6

2nd run of day, w/Oriana

Monday Mar 7, 2016 #

6 AM

Running 53:49 intensity: (9:49 @1) + (42:16 @2) + (1:44 @3) 7.97 km (6:45 / km) +342m 5:34 / km
ahr:129 max:155 shoes: R-NB 481 Gray/Orange 6

Sunday Mar 6, 2016 #

11 AM

Running 43:57 intensity: (30:05 @1) + (13:44 @2) + (8 @3) 6.24 km (7:03 / km) +38m 6:50 / km
ahr:118 max:150 shoes: R-NB 481 Gray/Orange 6

Saturday Mar 5, 2016 #

Event: DVOA Nolde Forest
 
1 PM

Running 1:01:24 intensity: (43:09 @1) + (18:15 @2) 8.26 km (7:26 / km) +134m 6:52 / km
ahr:114 max:145 shoes: R-NB 481 Gray/Orange 6

Friday Mar 4, 2016 #

Note

To PA
8 AM

Running 32:42 intensity: (1:02 @0) + (4:28 @1) + (6:38 @2) + (5:37 @3) + (14:57 @4) 6.72 km (4:52 / km) +4m 4:51 / km
ahr:148 max:172 shoes: R-NB 481 Gray/Orange 6

Thursday Mar 3, 2016 #

7 AM

Running 1:17:16 intensity: (15 @0) + (3:07 @1) + (1:13:02 @2) + (52 @3) 14.14 km (5:28 / km) +1m 5:28 / km
ahr:137 max:154 shoes: R-NB 481 Gray/Orange 6

With Steve & Frank

Wednesday Mar 2, 2016 #

Strength 10:00 [1]

Tailbone + half of long set
7 AM

Running 46:17 intensity: (44 @0) + (7:21 @1) + (22:43 @2) + (6:14 @3) + (9:10 @4) + (5 @5) 8.08 km (5:44 / km) +200m 5:06 / km
ahr:139 max:175 shoes: R-NB 481 Gray/Orange 6

Hill Intervals, "Wyatt's Hill" just north of Googleplex.
2:05, 2:01, 2:00, 1:58, 1:55, 1:58, 1:49, 1:45

Tuesday Mar 1, 2016 #

8 AM

Running long 1:53:40 intensity: (6:46 @1) + (1:46:54 @2) 19.14 km (5:56 / km) +3m 5:56 / km
ahr:133 max:144 shoes: R-NB 481 Gray/Orange 6

Long bay trail loop - for an Ingress badge (15km). Omg I just found some amazing Ingress badge art. 48 tiles in SJC

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