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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 17, 2011:

activity # timemileskm+m
  Running8 5:09:50 33.05(9:22) 53.19(5:49) 819
  Orienteering2 1:19:03 7.46(10:36) 12.0(6:35) 348
  Total9 6:28:53 40.51(9:36) 65.19(5:58) 1167
  [1-5]9 6:18:18

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MoTuWeThFrSaSu

Sunday Apr 17, 2011 #

Event: DVOA Springton Manor
 
8 AM

Running warm up/down 4:59 [0] 0.79 km (6:19 / km) +31m 5:17 / km
shoes: O-Inov8 Oroc 340

Orienteering race 38:32 intensity: (2:57 @0) + (19 @1) + (27 @2) + (10:10 @3) + (23:52 @4) + (47 @5) ** 6.34 km (6:04 / km) +156m 5:25 / km
ahr:158 max:170 shoes: O-Inov8 Oroc 340

Legs felt really heavy all around, not at all like at the 5k start last week. Partly I think I had a somewhat hard week? Not sure why legs weren't happy to move faster... One ~30 second loss where my route was a little straighter than best, but more green, and was thwarted by a newly fallen tree at the end.

Vadim & Jenni were both quite fast, and even cleaner. Jenni won 1 split, and tied for 1st on 5 other splits. Impressive.
C • Added GPS to Routegadget 1

Running warm up/down 5:22 [1] 0.45 km (12:00 / km) +17m 10:05 / km
ahr:110 max:167 shoes: O-Inov8 Oroc 340

Orienteering warm up/down 8:34 intensity: (3:26 @1) + (3:17 @2) + (1:51 @3) 1.1 km (7:46 / km) +61m 6:05 / km
ahr:131 max:157 shoes: O-Inov8 Oroc 340


Red - Splits

Saturday Apr 16, 2011 #

Event: DVOA Willows & Skunk Hollow
 
7 AM

Orienteering 31:57 intensity: (3:30 @1) + (25:05 @2) + (3:22 @3) 4.55 km (7:01 / km) +131m 6:08 / km
ahr:139 max:158 shoes: R-NB 461 Black

As the course designer, but not bag-hanger, I jogged the Score O' early, moving one control that was mishung enough that it was invisible from the circle center. A few other controls were off slightly too, but the control descriptions had been generalized to all text so the wrong-side from what I'd intended didn't matter so much - though in one case AJ missed a control I chose not to move that was mis-hung visible from the correct location, but back ~15m, and in the woods slightly, from the intended junction.

Friday Apr 15, 2011 #

8 PM

Running 21:02 intensity: (2:44 @1) + (17:32 @2) + (43 @3) + (3 @4) 3.86 km (5:27 / km) +38m 5:12 / km
ahr:131 max:160 shoes: R-NB 461 Black

Thursday Apr 14, 2011 #

8 AM

Running 3:08 intensity: (36 @0) + (42 @1) + (1:50 @2) 0.5 km (6:16 / km)
ahr:127 max:143 shoes: R-NB 461 Black

Running 29:48 intensity: (4:28 @1) + (23:17 @2) + (1:54 @3) + (9 @4) 5.54 km (5:23 / km) +14m 5:19 / km
ahr:133 max:160 shoes: R-NB 461 Black

Wednesday Apr 13, 2011 #

Running race 1:14 [5] 0.4 km (3:05 / km)
shoes: R-NB 461 Black

400m in 74.1 is PR for 2011
6 PM

Running warm up/down 47 intensity: (32 @0) + (15 @1) 0.05 km (14:47 / km)
ahr:85 max:99 shoes: R-NB 461 Black

Running intervals 6:54 intensity: (1:27 @1) + (2:41 @2) + (2:41 @3) + (5 @4) 1.36 km (5:04 / km) +3m 5:01 / km
ahr:139 max:164 shoes: R-NB 461 Black

Running intervals 8:41 intensity: (29 @0) + (1:24 @1) + (1:02 @2) + (43 @3) + (5:03 @4) 1.93 km (4:30 / km) +3m 4:27 / km
ahr:149 max:169 shoes: R-NB 461 Black

Incl 5:59 1600m

Running intervals 19:38 intensity: (11 @0) + (5:16 @1) + (2:03 @2) + (1:02 @3) + (11:06 @4) 4.02 km (4:53 / km) +2m 4:52 / km
ahr:148 max:177 shoes: R-NB 461 Black

2 more 1600m's
2nd @ 5:59.8,
3rd @ 5:52.7

Running intervals 14:11 intensity: (16 @0) + (5:29 @1) + (5:00 @2) + (40 @3) + (2:38 @4) + (8 @5) 1.89 km (7:31 / km) +2m 7:28 / km
ahr:134 max:179 shoes: R-NB 461 Black

2 by 400m
74.1
75.6
paced by some Spanish-only speaking 45-year-old guy, in San Jose, who did a 1200 (I ran his 1st and 3rd laps...)
stacking 4 of these w/o stopping, per my 5-minute-mile goal, would be darn tough.

Tuesday Apr 12, 2011 #

6 AM

Running long 1:37:50 intensity: (14:15 @1) + (1:22:41 @2) + (54 @3) 17.22 km (5:41 / km) +219m 5:20 / km
ahr:132 max:156 shoes: R-NB 461 Black

7 PM

Running 46:14 intensity: (10:58 @1) + (35:02 @2) + (14 @3) 7.8 km (5:55 / km) +188m 5:17 / km
ahr:130 max:151 shoes: R-NB 461 Black

Monday Apr 11, 2011 #

8 AM

Running 50:02 intensity: (35 @0) + (5:41 @1) + (41:32 @2) + (1:26 @3) + (48 @4) 7.38 km (6:47 / km) +302m 5:38 / km
ahr:132 max:174 shoes: R-NB 461 Black

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