Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 29, 2006:

activity

time

miles

Running

3:34:01

19.06

(11:14)

30.67

(6:59)

566

Orienteering

2:58:52

14.98

(11:57)

24.1

(7:25)

270

15 /

44c

34%

Other Aerobic

10:00

Strength

5:00

Total

6:47:53

34.03

54.77

836

15 /

44c

34%

averages - sleep:8

1:17

0:00

» now

Sunday Oct 29, 2006 #

Running warm up/down 6:10 [2] 0.74 km (8:20 / km) +10m 7:48 / km
ahr:134 max:152 shoes: O-Black/Green VJ Spikes

Orienteering race 47:52 [4] *** 7.49 km (6:23 / km) +100m 5:59 / km
ahr:161 max:174 spiked:15/19c shoes: O-Black/Green VJ Spikes

Fun & relatively easy course at Washington's crossing. Flat, fairly open in many parts, a nice little trail maze near the end.

Vadim was 44, Clem was 40. So I'm kinda slow still.

Orienteering warm up/down 14:31 [2] 1.65 km (8:48 / km) +20m 8:18 / km
ahr:127 max:145 shoes: O-Black/Green VJ Spikes

Warm-down & spectating on Vadim while he made a 20+ second mistake... I think I confused him a bit too as to why I was just standing around.

Overall, I pushed today's course as hard as the race two weeks ago, but I plan a lot less sitting over the next two days, so we'll see if the leg flares up as much as then, or if it handles the hard running better.

Red - Splits

Saturday Oct 28, 2006 #

Running 23:44 [2] *** 3.48 km (6:49 / km) +50m 6:22 / km
ahr:135 max:148 shoes: R-Reebok Light Blue

Standard zig-zaging loop around the neighborhood. I used to call this orienteering, but I don't even bring a map any more...

Running hills 17:52 [2] 2.5 km (7:09 / km) +80m 6:10 / km
ahr:130 max:144

Up & down a 120m, ~1-minute-long, ~8m climb hill nearby the house. Trying to keep HR/effort steady on the up & down but it was quite hard.

Friday Oct 27, 2006 #

Orienteering (Forest) 1:17:29 [2] *** 9.74 km (7:57 / km) +100m 7:34 / km
ahr:136 max:149 25c shoes: O-Mixed purple & black

VF Fatlands Rememberance Challenge. Race had a 76 minute limit Score O' & I just picked up them all at a relatively easy pace.

Thursday Oct 26, 2006 #

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-Reebok Light Blue

Warm up/down.

Also did elliptical & Stength to-be-logged...

Other Aerobic (Elliptical) 10:00 [2]
ahr:120 shoes: R-Reebok Light Blue

Ave. 78rpm, level 5-7, ramp 10.

Strength 5:00 [1]
shoes: R-Reebok Light Blue

20 1-alt-leg pushups, hip squats, ankle rotations (helped loosen up the twist from previous days run.)

Wednesday Oct 25, 2006 #

Running warm up/down 7:55 [2] 1.05 km (7:32 / km)
ahr:138 max:155 shoes: O-Mixed purple & black

Running tempo (Forest, trails) 20:45 [4] 3.51 km (5:55 / km) +150m 4:52 / km
ahr:164 max:173 shoes: O-Mixed purple & black

Slower than 2 weeks ago, with only minor excuses. More leaves on trail, a few crappy routes, clusters of kids blocking the trail... Probably about the same pace or so...

Running warm up/down 6:12 [2] 0.82 km (7:34 / km) +10m 7:08 / km
ahr:135 max:148 shoes: O-Mixed purple & black

Running (Treadmill) 20:00 [2] 2.0 mi (10:00 / mi) +16m 9:45 / mi
ahr:134 max:142 shoes: R-Reebok Light Blue

Cold, windy, and late at night, so I managed to run a little on the treadmill.

McKaig 3.3km - Splits

Tuesday Oct 24, 2006 #

Running (Trails, paved, forest) 1:00:35 [2] 7.63 km (7:56 / km) +200m 7:01 / km
ahr:130 max:150 shoes: R-Reebok Light Blue

There are lots of trails in the forest just north of 29 & the Schuykill (was going to post a link, but this library internet is so restricted it doesn't even allow cut'n'paste...)

HR suggests I was slacking a bit.

Running 12:00 [2] 1.0 mi (12:00 / mi)
shoes: R-Reebok Light Blue

Some on/off putzing around with AJ on a bike and in the yard...

Monday Oct 23, 2006 #

Orienteering (Trails @ Willows) 39:00 [2] 5.22 km (7:28 / km) +50m 7:08 / km
ahr:132 max:150 shoes: R-Reebok Light Blue

9AM: Trails S of the main creek, mostly of them 3x. Just need to do a few of the middle trails a few more times, then I'll have triple-redundant GPS tracks for the Willows trails, and can make a significant improvement in the shapes of those trails.

Running (Paved) 28:48 [2] 4.5 km (6:24 / km) +50m 6:04 / km
ahr:134 max:155 slept:8.0 shoes: R-Reebok Light Blue

2PM

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