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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Running31 26:08:57 150.81(10:24) 242.7(6:28) 5592
  Orienteering3 1:51:24 10.93(10:12) 17.58(6:20) 251
  XC Ski1 1:50:00 8.38(13:08) 13.48(8:10) 284
  Strength2 30:00
  Total35 30:20:21 170.11 273.76 6127
  [1-5]35 30:10:23

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Saturday Dec 31, 2016 #

1 PM

Running 2:05:00 [2] 18.42 km (6:47 / km) +74m 6:39 / km
shoes: R-NB 481 Gray/Orange 7

Friday Dec 30, 2016 #

12 PM

XC Ski 1:50:00 intensity: (30:00 @2) + (50:00 @3) + (30:00 @4) 13.48 km (8:10 / km) +284m 7:23 / km

4 PM

Running 24:00 [2] 3.3 km (7:16 / km) +16m 7:06 / km
shoes: O-Icebug - Grn Spirit 11.5

Thursday Dec 29, 2016 #

11 AM

Running 34:32 [2] 4.93 km (7:01 / km) +6m 6:58 / km
shoes: O-Icebug - Grn Spirit 11.5

Running 20:03 [2] 2.57 km (7:49 / km) +2m 7:47 / km
shoes: O-Icebug - Grn Spirit 11.5

Wednesday Dec 28, 2016 #

12 PM

Running 35:00 [2] 4.0 km (8:45 / km) +185m 7:06 / km
shoes: O-Icebug - Grn Spirit 11.5

Tuesday Dec 27, 2016 #

12 PM

Running 33:40 [2] 4.18 km (8:04 / km) +13m 7:56 / km
shoes: O-Icebug - Grn Spirit 11.5

Monday Dec 26, 2016 #

9 AM

Running 33:59 [2] 5.15 km (6:36 / km) +69m 6:11 / km
shoes: O-Icebug - Grn Spirit 11.5

Sunday Dec 25, 2016 #

12 PM

Running 1:03:34 intensity: (25:57 @1) + (33:22 @2) + (4:15 @3) 9.61 km (6:37 / km) +351m 5:36 / km
ahr:127 max:158 shoes: R-NB 481 Gray/Orange 7

Easyish loop, past a couple segments

Saturday Dec 24, 2016 #

11 AM

Running warm up/down 9:09 [2] 1.54 km (5:56 / km) +8m 5:47 / km
ahr:153 max:174 shoes: R-NB 481 Gray/Orange 7

Running intervals 43:45 intensity: (11:32 @1) + (24:25 @2) + (3:47 @3) + (4:01 @4) 5.8 km (7:33 / km) +232m 6:17 / km
ahr:132 max:167 shoes: R-NB 481 Gray/Orange 7

Friday Dec 23, 2016 #

8 AM

Running 55:23 intensity: (2:13 @1) + (47:49 @2) + (2:10 @3) + (3:11 @4) 9.48 km (5:50 / km) +89m 5:35 / km
ahr:136 max:166 shoes: R-NB 481 Gray/Orange 7

Thursday Dec 22, 2016 #

12 PM

Running hills 56:17 intensity: (9:12 @1) + (20:51 @2) + (14:11 @3) + (12:03 @4) 8.24 km (6:50 / km) +580m 5:03 / km
ahr:141 max:172 shoes: O-Inov8 From Jenny

4 each hard - Wall of Joy & Moon Rovin' (Strava segments)

Wednesday Dec 21, 2016 #

10 AM

Running 1:28:02 intensity: (29:17 @1) + (58:45 @2) 12.56 km (7:00 / km) +491m 5:52 / km
ahr:127 max:146 shoes: R-NB 481 Gray/Orange 7

Tuesday Dec 20, 2016 #

3 PM

Running hills 57:05 intensity: (1:32 @1) + (38:32 @2) + (4:02 @3) + (12:59 @4) 9.32 km (6:07 / km) +309m 5:15 / km
ahr:144 max:171 shoes: R-NB 481 Gray/Orange 7

A couple of segments, incl. taking King of Mountain on 2 segments - which were promptly taken back the next morning by Steve.

Monday Dec 19, 2016 #

12 PM

Running 53:11 intensity: (2:22 @1) + (50:49 @2) 8.7 km (6:07 / km) +208m 5:28 / km
ahr:135 max:146 shoes: R-NB 481 Gray/Orange 7

Sunday Dec 18, 2016 #

Event: QOC Swanson Road
 
Event: Humbug Bustle 5k
 
10 AM

Running warm up/down 3:25 intensity: (3:17 @2) + (8 @3) 0.63 km (5:25 / km) +28m 4:26 / km
ahr:147 max:150 shoes: R-NB 481 Gray/Orange 7

Running race 20:10 intensity: (5 @0) + (6 @1) + (8 @2) + (12 @3) + (19:20 @4) + (19 @5) 5.07 km (3:58 / km) +40m 3:49 / km
ahr:171 max:175 shoes: R-NB 481 Gray/Orange 7

30% paved, 50% muddy-gravel, 20% grass avoiding mixed icy gravel
Not too steep. Took off hard, I thought, and somehow stayed ahead of AJ. Last time (again... ;)

Running warm up/down 14:55 intensity: (1:04 @0) + (4:27 @1) + (9:24 @2) 1.9 km (7:50 / km) +34m 7:12 / km
ahr:126 max:142 shoes: R-NB 481 Gray/Orange 7

Saturday Dec 17, 2016 #

2 PM

Running 29:18 intensity: (1:09 @0) + (16:36 @1) + (10:53 @2) + (40 @3) 4.04 km (7:15 / km) +128m 6:16 / km
ahr:121 max:152 shoes: O-Inov8 From Jenny

Friday Dec 16, 2016 #

2 PM

Running intervals 57:15 intensity: (36 @0) + (2:17 @1) + (38:44 @2) + (8:31 @3) + (7:07 @4) 9.21 km (6:13 / km) +391m 5:08 / km
ahr:142 max:168 shoes: R-NB 481 Gray/Orange 7

Thursday Dec 15, 2016 #

4 PM

Running 25:17 intensity: (14 @0) + (54 @1) + (24:09 @2) 4.33 km (5:50 / km) +121m 5:07 / km
ahr:135 max:146 shoes: R-NB 481 Gray/Orange 7

Wednesday Dec 14, 2016 #

Strength 12:00 [1]

Most of the full set
9 AM

Running intervals 1:08:39 intensity: (1:21 @0) + (3:05 @1) + (39:27 @2) + (3:35 @3) + (21:11 @4) 12.7 km (5:24 / km) +105m 5:12 / km
ahr:143 max:173 shoes: R-NB 481 Gray/Orange 7

Tuesday Dec 13, 2016 #

2 PM

Running 1:11:47 intensity: (1:28 @0) + (3:06 @1) + (57:38 @2) + (7:13 @3) + (2:22 @4) 10.41 km (6:54 / km) +398m 5:47 / km
ahr:136 max:170 shoes: R-NB 481 Gray/Orange 7

Monday Dec 12, 2016 #

Running 1:17:48 intensity: (1:07:48 @2) + (10:00 @4) 13.1 km (5:56 / km) +132m 5:39 / km
shoes: R-NB 481 Gray/Orange 7

A couple intervals during the run home, after a run with Tom - learning to virtual race on Strava segments.

Sunday Dec 11, 2016 #

Event: DVOA Wilson Farm Park
 

Strength 18:00 [1]

Full+Tailbone
4 PM

Running 36:49 intensity: (9 @0) + (4:22 @1) + (32:18 @2) 5.63 km (6:33 / km) +48m 6:17 / km
ahr:133 max:145 shoes: R-NB 481 Gray/Orange 7

Evening run after hosting Wilson Farm Park. Pleasantly surprised with ~70-80 people attending, despite cloudy chilly weather.

Saturday Dec 10, 2016 #

3 PM

Orienteering 32:07 intensity: (12:07 @1) + (20:00 @2) 4.19 km (7:40 / km) +50m 7:14 / km
shoes: R-NB 481 Gray/Orange 7

Course setting Wilson Farm Park

Friday Dec 9, 2016 #

Event: BAOC: Sprint San Francisco
 
9 PM

Running warm up/down 6:00 [2] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: O-Inov8 From Jenny

Orienteering race 11:00 [3] 2.2 km (5:00 / km) +50m 4:29 / km
shoes: O-Inov8 From Jenny

Orienteering race 11:00 [3] 2.26 km (4:53 / km) +29m 4:35 / km
shoes: O-Inov8 From Jenny

SF Sprint tournament, Night O round. Both Will Enger & Mark Prior ran away from Rex & I. I managed to finish 2nd of us only because I outsprinted Rex at the end, and Will skipped the penultimate and had to turn around. Wow Mark - apparently with an injured arm he can't swim or bike - only run - and it shows!

Thursday Dec 8, 2016 #

5 PM

Running 43:15 intensity: (6:58 @1) + (34:53 @2) + (1:24 @3) 5.93 km (7:18 / km) +369m 5:34 / km
ahr:132 max:155 shoes: O-Inov8 From Jenny

Fish camp loops, by self in snow & mud, then with Frank on mostly pavement (some snow, photo stops :)

Wednesday Dec 7, 2016 #

11 AM

Running intervals 46:59 intensity: (1:55 @0) + (7:01 @1) + (26:10 @2) + (5:47 @3) + (5:58 @4) + (8 @5) 7.93 km (5:55 / km) +32m 5:48 / km
ahr:137 max:175 shoes: R-NB 481 Gray/Orange 7

7 PM

Running 30:38 intensity: (20:38 @1) + (10:00 @2) 4.19 km (7:19 / km) +288m 5:27 / km
shoes: O-Inov8 From Jenny

Tuesday Dec 6, 2016 #

11 AM

Running 1:06:48 intensity: (32 @0) + (1:09 @1) + (42:36 @2) + (21:10 @3) + (1:21 @4) 12.19 km (5:29 / km) +26m 5:25 / km
ahr:145 max:164 shoes: R-NB 481 Gray/Orange 7

Monday Dec 5, 2016 #

11 AM

Running 23:09 [2] 3.73 km (6:12 / km) +40m 5:54 / km
shoes: R-NB 481 Gray/Orange 7

Sunday Dec 4, 2016 #

Event: DVOA Rutgers Environmental Preserve
 
11 AM

Running warm up/down 5:37 intensity: (3:53 @1) + (1:44 @2) 0.7 km (8:04 / km) +59m 5:40 / km
ahr:114 max:138 shoes: O-Icebug - Grn Spirit 11.5

Orienteering race 57:17 intensity: (1:03 @0) + (1:10 @1) + (13:02 @2) + (33:05 @3) + (8:57 @4) 8.94 km (6:24 / km) +122m 6:00 / km
ahr:151 max:165 shoes: O-Icebug - Grn Spirit 11.5

Reasonably clean, barely won.
HR suggests I wasn't pushing well - I felt like I was dashing through the reasonably flat woods, but apparently not hard enough.

Red - Splits

Saturday Dec 3, 2016 #

12 PM

Running 37:42 intensity: (28:51 @1) + (8:51 @2) 5.62 km (6:42 / km) +114m 6:05 / km
ahr:117 max:135 shoes: R-NB 481 Gray/Orange 7

Friday Dec 2, 2016 #

10 AM

Running 1:00:05 intensity: (22 @0) + (16:48 @1) + (36:13 @2) + (6:42 @3) 9.34 km (6:26 / km) +319m 5:30 / km
ahr:129 max:156 shoes: R-NB 481 Gray/Orange 7

Thursday Dec 1, 2016 #

11 AM

Running long 1:50:41 intensity: (7:05 @1) + (1:37:09 @2) + (1:35 @3) + (4:52 @4) 17.24 km (6:25 / km) +277m 5:57 / km
ahr:136 max:174 shoes: R-NB 481 Gray/Orange 7

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