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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Jun 4, 2012:

activity # timemileskm+m
  Running8 4:56:15 32.77(9:02) 52.74(5:37) 827
  Orienteering1 21:45 2.35(9:16) 3.78(5:45) 12
  Total8 5:18:00 35.12(9:03) 56.52(5:38) 839
  [1-5]8 5:16:05

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TuWeThFrSaSuMo

Monday Jun 4, 2012 #

8 AM

Running 47:25 intensity: (8:16 @1) + (35:26 @2) + (3:43 @3) 8.54 km (5:33 / km) +116m 5:12 / km
ahr:134 max:157 shoes: R-NB 461 Black # 2

5 mile loop with Tom & Angelica. After 3x > 9 minute miles, where we concluded the reason for lack of speed is that we were probably just too old to run faster, Tom decided to push the 4th, and then esp. the 5th mile, which he managed in a respectable 7;30 or so.

Sunday Jun 3, 2012 #

Event: DVOA Daniel Boone Homestead
 
5 AM

Running warm up/down 2:39 intensity: (17 @0) + (32 @1) + (1:50 @2) 0.42 km (6:21 / km)
ahr:128 max:148 shoes: O-Icebug Sisu 10.5

Running race 20:59 intensity: (7 @1) + (37 @2) + (5:27 @3) + (14:48 @4) 5.0 km (4:12 / km) +110m 3:47 / km
ahr:163 max:173 shoes: O-Icebug Sisu 10.5

5k race @ Willows - 80% grass & trails - nice run. Saw the leader (Bill Frawley) finish, but I was back in 5th, less than a minute later. Waking up 35 minutes before the race starts likely wasn't the best plan...
9 AM

Running warm up/down 1:19 intensity: (10 @0) + (1:04 @1) + (5 @2) 0.19 km (6:49 / km)
ahr:116 max:128 shoes: O-Icebug Sisu 10.5

Orienteering race 21:45 intensity: (15 @0) + (8 @1) + (2:41 @2) + (5:56 @3) + (12:45 @4) 3.78 km (5:45 / km) +12m 5:40 / km
ahr:158 max:168 shoes: O-Icebug Sisu 10.5

Sprint 1. Wow has Daniel Boone changed since the map was made. Trails gone, green dots in a row is now a green wall...

More crawling through green than in a long time, plus a field of poison ivy. Glad Angelica wasn't there.
C • One word - it is GREEN. 10

Sprint1 - Splits

Saturday Jun 2, 2012 #

3 PM

Running 32:28 intensity: (18 @0) + (5:14 @1) + (26:56 @2) 5.19 km (6:15 / km) +171m 5:22 / km
ahr:132 max:144 shoes: R-NB 461 Black # 2

Friday Jun 1, 2012 #

7 AM

Running 20:30 intensity: (10:51 @1) + (9:39 @2) 3.61 km (5:41 / km) +6m 5:38 / km
ahr:125 max:144 shoes: R-NB 461 Black # 2

Thursday May 31, 2012 #

7 AM

Running 1:35:34 intensity: (7:33 @1) + (1:28:01 @2) 16.44 km (5:49 / km) +317m 5:18 / km
ahr:135 max:145 shoes: R-NB 461 Black # 2

Wednesday May 30, 2012 #

6 PM

Running 5:34 intensity: (9 @0) + (4 @1) + (1:57 @2) + (1:24 @3) + (2:00 @4) 1.22 km (4:34 / km) +1m 4:33 / km
ahr:152 max:172 shoes: R-NB 461 Black # 2

Running 8:32 intensity: (26 @0) + (2:38 @1) + (1:11 @2) + (1:21 @3) + (2:56 @4) 1.56 km (5:27 / km) +3m 5:24 / km
ahr:130 max:168 shoes: R-NB 461 Black # 2

Running 37:15 intensity: (20 @0) + (9:22 @1) + (11:10 @2) + (3:13 @3) + (11:21 @4) + (1:49 @5) 6.57 km (5:40 / km) +3m 5:39 / km
ahr:143 max:179 shoes: R-NB 461 Black # 2

Intervals

2x600 - 2:13, 2:11
2x800 - 2:51, 2:48
2x600 - 2:15, 2:18
2x400 - 89, 78.3

I have decided I should go back to Alison Crocker style intervals - i.e. run 'em hard - instead of my local track club coach's prescribed 3k/10k race paces I've been doing the past 18 months - with lower hamstring pain, but not really getting tired at the end...

2:48 and 78.3 are APRs (Annual...)

Tuesday May 29, 2012 #

Running 24:00 [2] 4.0 km (6:00 / km) +100m 5:20 / km
shoes: R-NB 461 Black # 2

Treadmill, late, after work

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