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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2016:

activity # timemileskm+m
  Running34 21:15:46 129.74(9:50) 208.8(6:07) 3572
  Orienteering4 5:14:19 28.25(11:08) 45.47(6:55) 725
  Total35 26:30:05 157.99(10:04) 254.27(6:15) 4297
  [1-5]35 26:21:48

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Tuesday May 31, 2016 #

Running warm up/down 8:00 [2] 1.5 km (5:20 / km) +5m 5:15 / km
shoes: O-Inov8 From Jenny

Cooldown
4 PM

Running warm up/down 7:56 intensity: (53 @0) + (1:15 @1) + (5:48 @2) 1.15 km (6:54 / km) +6m 6:44 / km
ahr:127 max:145 shoes: O-Inov8 From Jenny

Warmup for 5k XC @ North Penn HS, ~7-8th, AJ 30 sec. behind in ~10th

Running 20:03 intensity: (6 @0) + (6 @1) + (10 @2) + (13 @3) + (15:29 @4) + (3:59 @5) 5.06 km (3:58 / km) +19m 3:54 / km
ahr:172 max:179 shoes: O-Inov8 From Jenny

5k XC race. 90% grass, very slight hills, 80 degrees, moderate humidity, evening (low sun), so tolerable for this distance. Just.

Monday May 30, 2016 #

11 AM

Running 26:39 intensity: (21:19 @1) + (5:20 @2) 3.67 km (7:16 / km) +118m 6:15 / km
ahr:109 max:133 shoes: R-NB 481 Gray/Orange 6

Ingressing at FF w/AJ & friends & Multi (Angelica at the beach w/Oriana)

Sunday May 29, 2016 #

Event: Charlie Horse 1/2 mar.
 
10 AM

Running warm up/down 10:29 intensity: (5:45 @1) + (4:44 @2) 1.28 km (8:11 / km) +61m 6:37 / km
ahr:119 max:140 shoes: R-NB 481 Gray/Orange 6

Hill repeats today, with AJ. He was wasted after 4 - though oncoming sore throat mildly sick contributed

Running intervals 37:36 intensity: (6 @0) + (10:13 @1) + (10:26 @2) + (2:40 @3) + (14:11 @4) 4.8 km (7:50 / km) +560m 4:57 / km
ahr:144 max:174 shoes: R-NB 481 Gray/Orange 6

Hill repeats at McKaig, with AJ. I've done this hill long, long ago, with Clem, and maybe with someone else, but I can't seem to find those times to compare yet. 6x from trail Junc. to Junc., slightly rocky trail, 415m, 47m climb:
2:42, 2:43, 2:33, 2:45, 2:42, 2:41

Saturday May 28, 2016 #

12 PM

Running 54:09 intensity: (9:27 @1) + (44:28 @2) + (14 @3) 7.9 km (6:51 / km) +315m 5:43 / km
ahr:132 max:150 shoes: R-NB 481 Gray/Orange 6

Hill loop

Friday May 27, 2016 #

6 PM

Running 20:43 intensity: (12:44 @1) + (7:34 @2) + (25 @3) 3.31 km (6:15 / km) +125m 5:16 / km
ahr:119 max:151 shoes: R-NB 481 Gray/Orange 6

Thursday May 26, 2016 #

12 PM

Running 28:27 intensity: (19:19 @1) + (9:08 @2) 3.73 km (7:38 / km) +125m 6:32 / km
ahr:119 max:134 shoes: R-NB 481 Gray/Orange 6

Ingressy

Wednesday May 25, 2016 #

3 PM

Running 40:24 intensity: (37 @0) + (15:33 @1) + (11:10 @2) + (3:58 @3) + (8:02 @4) + (1:04 @5) 6.55 km (6:10 / km) +13m 6:06 / km
ahr:136 max:181 shoes: R-NB 481 Gray/Orange 6

400/200, with 100m walking rest
91, 39
86, 40,
86, 41,
87, 40,
75.3*, 39
82, 37

*APR (Annual PR)

Tuesday May 24, 2016 #

5 AM

Running 57:59 intensity: (1:37 @0) + (17:14 @1) + (38:26 @2) + (42 @3) 9.13 km (6:21 / km) +167m 5:49 / km
ahr:127 max:157 shoes: R-NB 481 Gray/Orange 6

12 PM

Running 53:14 intensity: (26 @0) + (3:34 @1) + (49:14 @2) 7.5 km (7:06 / km) +300m 5:55 / km
ahr:135 max:149 shoes: R-NB 481 Gray/Orange 6

2nd run today, with AJ

Monday May 23, 2016 #

9 AM

Running 35:06 intensity: (6:16 @1) + (28:50 @2) 6.01 km (5:50 / km) +138m 5:14 / km
ahr:130 max:143 shoes: R-NB 481 Gray/Orange 6

Sunday May 22, 2016 #

Event: DVOA Pakim Pond, Brendan Byrne State Forest
 
9 AM

Running warm up/down 44 [2] 0.1 km (7:24 / km)
ahr:94 max:112 shoes: R-NB 481 Gray/Orange 6

Running warm up/down 23:02 intensity: (18:12 @2) + (4:50 @3) 4.47 km (5:09 / km) +6m 5:07 / km
ahr:135 max:158 shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering race 1:23:05 intensity: (10:34 @2) + (47:24 @3) + (25:07 @4) 13.4 km (6:12 / km) +44m 6:06 / km
ahr:155 max:167 shoes: O-Icebug - Grn Spirit 3 - 11

Pretty good pace & scoring, though I felt sluggish in places, I think my around routes were good...

Blue - Splits

Saturday May 21, 2016 #

10 AM

Running 31:23 intensity: (17:47 @1) + (13:36 @2) 4.29 km (7:19 / km) +169m 6:06 / km
ahr:120 max:141 shoes: R-NB 481 Gray/Orange 6

Friday May 20, 2016 #

Note

To PA
9 AM

Running 47:52 intensity: (27:16 @2) + (20:36 @4) 9.29 km (5:09 / km) +3m 5:09 / km
shoes: R-NB 481 Gray/Orange 6

5k tempo on mix of grass/dirt trails/paved, all flat, 20:36

Thursday May 19, 2016 #

7 AM

Running 53:34 [2] 10.26 km (5:13 / km) +4m 5:13 / km
shoes: R-NB 481 Gray/Orange 6

Wednesday May 18, 2016 #

8 AM

Running hills 48:06 intensity: (34:06 @2) + (14:00 @4) 7.97 km (6:02 / km) +165m 5:28 / km
shoes: R-NB 481 Gray/Orange 6

Shoreline Hill intervals
1:57, 1:57, 1:59, 1:55, 1:51, 1:53, 1:50

Tuesday May 17, 2016 #

7 AM

Running 55:23 [2] 10.18 km (5:26 / km) +27m 5:22 / km
shoes: R-NB 481 Gray/Orange 6

Monday May 16, 2016 #

8 AM

Running 38:58 [2] 5.89 km (6:37 / km) +57m 6:19 / km
shoes: R-NB 481 Gray/Orange 6

6 PM

Running 25:42 [2] 4.83 km (5:19 / km) +24m 5:11 / km
shoes: R-NB 481 Gray/Orange 6

Sunday May 15, 2016 #

Note

To CA
1 PM

Running 22:32 [2] 3.57 km (6:19 / km) +110m 5:29 / km
shoes: R-NB 481 Gray/Orange 6

Saturday May 14, 2016 #

Event: DVOA Schuylkill Center for Environmental Education
 
4 AM

Orienteering 1:20:00 [2] 10.34 km (7:44 / km) +268m 6:51 / km
shoes: O-Inov8 From Jenny

12 PM

Running 33:00 [2] 3.5 km (9:26 / km) +237m 7:03 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Friday May 13, 2016 #

12 PM

Running 2:47 [2] 0.26 km (10:40 / km) +3m 10:05 / km
shoes: R-NB 481 Gray/Orange 6

Running 17:40 [2] 2.5 km (7:04 / km) +20m 6:48 / km
shoes: R-NB 481 Gray/Orange 6

Running 7:44 [2] 0.75 km (10:22 / km) +80m 6:45 / km
shoes: R-NB 481 Gray/Orange 6

Thursday May 12, 2016 #

10 AM

Running 47:44 intensity: (39 @0) + (16:33 @1) + (26:25 @2) + (4:07 @3) 8.02 km (5:57 / km) +136m 5:29 / km
ahr:133 max:156 shoes: R-NB 481 Gray/Orange 6

Wednesday May 11, 2016 #

1 PM

Running intervals 42:30 intensity: (1:26 @0) + (10:20 @1) + (25:16 @2) + (2:22 @3) + (3:06 @4) 6.93 km (6:08 / km) +41m 5:57 / km
ahr:132 max:167 shoes: R-NB 481 Gray/Orange 6

Tuesday May 10, 2016 #

Running 54:00 intensity: (27:00 @1) + (27:00 @2) 8.0 km (6:45 / km) +100m 6:21 / km
shoes: R-NB 481 Gray/Orange 6

252 & Joy

Monday May 9, 2016 #

8 AM

Running 36:38 intensity: (6 @0) + (13:05 @1) + (23:27 @2) 5.63 km (6:30 / km) +92m 6:01 / km
ahr:126 max:140 shoes: R-NB 481 Gray/Orange 6

Sunday May 8, 2016 #

Event: DVOA French Creek State Park Central
 
Event: Billygoat 2016
 
8 AM

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering race 1:28:45 intensity: (7 @0) + (10 @1) + (25 @2) + (8:25 @3) + (1:18:40 @4) + (58 @5) 13.07 km (6:47 / km) +200m 6:18 / km
ahr:165 max:176 shoes: O-Icebug - Grn Spirit 3 - 11

Fun race as usual. Great crowds to 1, fanning toward 2 watching feet peel right for his 'typical' early skip - a decent one, and he'd have had even more time if he hadn't gone a bit low.... In the main chase pack (4th-12th), sometimes, tho rarely, leading. Decided on the late skip, which wasn't so good - also because it turned out to be unusual. I'm happy my navigation was no worse than the pack's, but it was also no better - and they left room for it to be better - so by the time I recoverged, skipping 19, I was about 90 seconds behind - which is almost the exact difference in skips. I saw enough of them flying toward 20 as I raced toward 18, that I was esp. motivated to push to chase them - Greg & Zach apparently saw me too - they could've followed but they'd opted for the easier, tho slower, way around. Still not losing anything even on the lead of the pack (4th place), but not gaining much either, I managed to catch sight of the tail end of the pack that was spreading out on the long trail run back - but alas, no catching.

Definitely not my best race ever - but even a great race would've only put me 3rd or 4th, and the battle, as always, was awesome. Thanks so much for hosting this! Who's got next year?

Running warm up/down 4:00 [2] 0.65 km (6:08 / km) +34m 4:52 / km
shoes: O-Icebug - Grn Spirit 3 - 11


Billygoat - Splits

Saturday May 7, 2016 #

Event: DVOA French Creek State Park Central
 
2 PM

Running 23:36 intensity: (29 @0) + (10:24 @1) + (12:43 @2) 3.45 km (6:51 / km) +27m 6:35 / km
ahr:124 max:138 shoes: R-NB 481 Gray/Orange 6

Friday May 6, 2016 #

Note

To PA
8 AM

Running 44:30 intensity: (50 @0) + (5:04 @1) + (38:36 @2) 7.32 km (6:05 / km) +56m 5:51 / km
ahr:132 max:148 shoes: R-NB 481 Gray/Orange 6

Thursday May 5, 2016 #

8 AM

Running intervals 33:48 intensity: (55 @0) + (9:38 @1) + (14:00 @2) + (4:50 @3) + (4:25 @4) 5.8 km (5:50 / km) +169m 5:05 / km
ahr:135 max:173 shoes: R-NB 481 Gray/Orange 6

Wednesday May 4, 2016 #

8 AM

Running 57:00 [2] 12.9 km (4:25 / km)
shoes: R-NB 481 Gray/Orange 6

Tuesday May 3, 2016 #

8 AM

Running 1:27:19 [2] 14.99 km (5:49 / km) +4m 5:49 / km
shoes: R-NB 481 Gray/Orange 6

Monday May 2, 2016 #

7 AM

Running 26:29 intensity: (2:41 @1) + (23:48 @2) 4.56 km (5:48 / km) +6m 5:46 / km
ahr:130 max:138 shoes: R-NB 481 Gray/Orange 6

Sunday May 1, 2016 #

Event: DVOA Rodney Scout Reservation
 

Note

To CA
11 AM

Running warm up/down 5:00 [2] 0.5 km (10:00 / km) +50m 6:40 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering race 30:00 intensity: (15:00 @3) + (15:00 @4) 5.0 km (6:00 / km) +100m 5:27 / km
shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering 17:20 intensity: (7:01 @1) + (10:19 @2) 1.88 km (9:15 / km) +79m 7:38 / km
ahr:124 max:146 shoes: O-Icebug - Grn Spirit 3 - 11

Orienteering 15:09 intensity: (9:37 @1) + (5:32 @2) 1.77 km (8:32 / km) +34m 7:48 / km
ahr:99 max:143 shoes: O-Icebug - Grn Spirit 3 - 11

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