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Training Log Archive: Wyatt

In the 7 days ending Apr 7, 2013:

activity # timemileskm+m
  Orienteering4 5:47:01 25.89(13:24) 41.66(8:20) 112781c
  Running6 3:31:41 22.25(9:31) 35.8(5:55) 478
  Strength1 12:00
  Total11 9:30:42 48.13 77.46 160581c
  [1-5]11 9:27:28

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MoTuWeThFrSaSu

Sunday Apr 7, 2013 #

Event: DVOA Warwick County Park
 
Event: Warwick 5k Trail Run
 
6 AM

Orienteering 30:54 [2] 5.07 km (6:05 / km) +160m 5:16 / km
ahr:66 max:96 10c shoes: R-NB 481 Gray/Orange

Orienteering 1:00:00 [2] 9.0 km (6:40 / km) +200m 6:00 / km
10c shoes: O-Icebug - Black Spirit II OLX

1 PM

Orienteering 9:01 intensity: (1:54 @0) + (4:20 @1) + (2:47 @2) 0.84 km (10:42 / km) +40m 8:39 / km
ahr:115 max:137 3c shoes: O-Icebug - Black Spirit II OLX

Saturday Apr 6, 2013 #

10 AM

Orienteering 1:11:57 intensity: (47:52 @1) + (23:49 @2) + (13 @3) + (3 @4) 7.57 km (9:30 / km) +171m 8:32 / km
ahr:109 max:166 shoes: O-Icebug Sisu 10.5

Orienteering 20:56 intensity: (10:09 @1) + (10:47 @2) 2.32 km (9:02 / km) +43m 8:16 / km
ahr:117 max:149 shoes: O-Icebug Sisu 10.5

Orienteering 59:09 intensity: (20:40 @1) + (37:42 @2) + (47 @3) 6.13 km (9:39 / km) +163m 8:31 / km
ahr:124 max:151 shoes: O-Icebug Sisu 10.5

Orienteering 53:57 intensity: (24:05 @1) + (29:52 @2) 4.78 km (11:18 / km) +183m 9:29 / km
ahr:119 max:145 39c shoes: O-Icebug Sisu 10.5

Friday Apr 5, 2013 #

7 AM

Running 1:15:02 intensity: (20 @0) + (1:19 @1) + (1:07:55 @2) + (5:28 @3) 12.81 km (5:51 / km) +255m 5:20 / km
ahr:141 max:156 shoes: R-NB 481 Gray/Orange

Thursday Apr 4, 2013 #

3 PM

Running 18:54 intensity: (22 @0) + (3:48 @1) + (14:44 @2) 3.03 km (6:15 / km) +43m 5:50 / km
ahr:130 max:141 shoes: R-NB 481 Gray/Orange

4 PM

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: R-NB 481 Gray/Orange

Wednesday Apr 3, 2013 #

7 AM

Running 40:01 intensity: (16 @0) + (1:40 @1) + (37:57 @2) + (8 @3) 6.23 km (6:25 / km) +48m 6:11 / km
ahr:138 max:152 shoes: R-NB 481 Gray/Orange

AM run around VF park - mostly on the 6"-high-cut-grass/briar fields - to get tuffer :)
3 PM

Running 35:18 intensity: (2:30 @1) + (10:12 @2) + (5:50 @3) + (10:26 @4) + (6:20 @5) 7.17 km (4:55 / km) +8m 4:54 / km
ahr:155 max:186 shoes: R-NB 481 Gray/Orange

Fasttracks Track intervals - 1st of the season - fun to be back.
Broke out ahead of group 1 w/Yuri as group 1a.

I had the excuse of running earlier in the morning. Yuri, however, had run 8.5 miles from Bryn Mawr to the track as a hyper-extended warmup, so had a better excuse. :)

4x200, 200 rest
1x1200, 200 rest
4x200, 200 rest

42, 43, 38, 40
4:34
19.4 (100 only), 40, 39.3, 36.2

Tuesday Apr 2, 2013 #

Strength 12:00 [1]

The normal set, incl. situps and pushups. As 'boot camp' with the kids in the basement doing similar things.
12 PM

Running 30:26 intensity: (22 @0) + (34 @1) + (27:20 @2) + (2:10 @3) 4.55 km (6:41 / km) +124m 5:53 / km
ahr:139 max:153 shoes: R-NB 481 Gray/Orange

Wrapped myself around a few to many errands in the morning, and then work in the afternoon & evening, to get in much of a run. I'm not that sick any more either. Mostly just lazy. :(

Track intervals start tomorrow. And frankly the orienteering season is coming on heavy. Need to get back on the horse...

Monday Apr 1, 2013 #

Note

6-hr-week start (6-8-10 hour weekly, 3-week cycle)
6 AM

Orienteering 41:07 [2] 5.95 km (6:55 / km) +167m 6:04 / km
19c shoes: R-NB 481 Gray/Orange

Setting 19 more white stakes and streamers for DVOA Warwick. This is going to be a crazy Thu/Fri/Sat/Sun w/ DVOA OAKs on Thu., plus a trail run and orienteering race. I think I'm ready - but I still need to do an hour-by-hour plan of Sat./Sun.-AM to make sure I have time to get everything out in the woods...

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