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Training Log Archive: Wyatt

In the 7 days ending Oct 19, 2012:

activity # timemileskm+m
  Running6 2:32:02 13.49(11:16) 21.71(7:00) 204
  Orienteering2 2:03:59 9.5(13:03) 15.29(8:06) 420
  Total7 4:36:01 22.99(12:00) 37.01(7:28) 624
  [1-5]7 4:34:02

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SaSuMoTuWeThFr

Friday Oct 19, 2012 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: O-Icebug - Black Spirit II OLX

Even really well-prepared for the rain, at it being not that bad, managing the kids and us was still a bit of a hassle. Nonetheless our spread in start times let us get kids underway and us set up at finish in just enough time to have reasonable warmup jog to the start, plus some stretching. Forgot the model map so wasn't quite in the zone ready to race.

Orienteering race 40:53 [4] 5.0 km (8:11 / km) +150m 7:07 / km
shoes: O-Icebug - Black Spirit II OLX

4 minutes of avoidable mistakes between my time, and 2nd NAOC.... Frustrating I couldn't get it all together mentally. No major blowouts, but way too many 30-50 second struggles. Running okay, though definitely not as fast as the young Canadians. Impressed that Angelica did pull off a great race, after barely recovering from a cold.

Middle - Blue - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 
11 AM

Running 20:06 intensity: (21 @0) + (3:12 @1) + (16:02 @2) + (11 @3) + (20 @4) 3.45 km (5:50 / km) +3m 5:48 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange

Box checking exercise taper in the morning.

Also did some orienteering in the afternoon - model event - nothing physical exercise above a walk though, so not logging it..

Wednesday Oct 17, 2012 #

9 AM

Running 34:43 intensity: (30 @1) + (31:21 @2) + (43 @3) + (1:39 @4) + (30 @5) 5.67 km (6:07 / km) +42m 5:54 / km
ahr:132 max:180 shoes: R-NB 481 Gray/Orange

Longer than intended - Angelica's taper plan was harder than mine today, and I went along

Tuesday Oct 16, 2012 #

1 PM

Running 21:49 intensity: (2:06 @1) + (17:46 @2) + (57 @3) + (1:00 @4) 3.64 km (6:00 / km) +37m 5:42 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange

Monday Oct 15, 2012 #

3 PM

Running 22:19 intensity: (24 @0) + (14:08 @1) + (7:47 @2) 3.6 km (6:12 / km) +32m 5:56 / km
ahr:125 max:137 shoes: R-NB 461 Black # 2

Taper in full swing

Sunday Oct 14, 2012 #

Event: DVOA Camp Delmont - Musser Scout Reservation
 
11 AM

Orienteering intervals 42:12 intensity: (25 @0) + (14 @1) + (17:30 @2) + (15:11 @3) + (8:52 @4) 5.02 km (8:24 / km) +142m 7:22 / km
ahr:151 max:171 shoes: O-Icebug - Black Spirit II OLX

Score-O' - Ran to the #60+ controls hard, and the 40-59 controls easy - some hard effort, but some taper. Probably could've done the whole thing hard, as it was 5km, not 12km (apparently an in numerical order calc. or something?) Left quad just above knee is a bit sore after, otherwise okay... Stiltgrass still not down all that well there, so more treacherous/tentative than I was aiming to practice...

Orienteering 40:54 intensity: (8 @0) + (6:00 @1) + (30:40 @2) + (4:06 @3) 5.27 km (7:46 / km) +128m 6:55 / km
ahr:136 max:155 shoes: O-Icebug - Black Spirit II OLX

Searching for Oriana & Emma, mostly trails... They were on-map, never really badly lost, just taking a while winding back, and grabbing a few extra Score O' controls than the easy ones planned...

Saturday Oct 13, 2012 #

12 PM

Running 41:25 intensity: (19:26 @1) + (19:26 @2) + (2:33 @3) 3.72 km (11:07 / km) +59m 10:18 / km
ahr:127 max:156 shoes: R-NB 481 Gray/Orange

Running 1:40 intensity: (41 @0) + (59 @1) 0.13 km (12:38 / km) +1m 12:10 / km
ahr:94 max:107 shoes: R-NB 481 Gray/Orange

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