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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 21, 2013:

activity # timemileskm+m
  Running7 5:09:22 30.93(10:00) 49.78(6:13) 854
  Orienteering4 3:26:35 16.76(12:20) 26.97(7:40) 77635c
  Strength1 13:00
  Total11 8:48:57 47.69 76.75 163035c
  [1-5]10 8:25:47

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MoTuWeThFrSaSu

Sunday Apr 21, 2013 #

7 AM

Orienteering race 1:30:07 intensity: (1:09 @0) + (11 @1) + (30 @2) + (2:06 @3) + (1:26:11 @4) 13.06 km (6:54 / km) +460m 5:52 / km
ahr:166 max:176 23c shoes: O-Icebug - Black Spirit II OLX

Aiming for 3rd at best. Thinking that was quite optimistic at times, seeing lots of cadets around, and an Ian-cadet pack out front. Early on, when I noticed both Will & Zhyk (the 2 I expected @ 1st/2nd in some order) catching back up to me at 5, I was quite pleased to still be in contact that far into the race. Then, after hanging on for dear life as we started the trail run to 8, I was surprised as I didn't brak down after deciding I should pass Zhyk to keep in contact with Will on the long trail run... Seeing Ian & cadets across the pond (and not knowing he'd skipped), I was happy to at least be in good company the chase pack - which my right-of-lake route to 8 allowed to regroup (as Will's 100m lead disappeared). Will's crazy reverse exit from 9 smelled of a long-around-skip pack-exit (it was) so then it was me, Zhyk and cadets chasing Ian & cadets, which we just caught at 10 (me with a low route), but then I drank, and had to pull them back in - which didn't work at all, until Ian cut off the trail too early, and then Zhyk & I caught back up to the cadets as they hesitated approaching 11, and I took advantage of their spread out pattern to have confidence that some eyes would find the control. All together to 12, then I broke high to 13 (worked), but the cadets ran me down as we exited toward 14. But then continued to aggressively, passing me as we all traversed too much w/o investing in the climb up front - which I corrected first while the cadets very slowly traversed ahead. Cresting the hill I took off and I hear that worked to pull completely out of sight of the cadets & Zyhk at that point, on the way to 14 (which I found much less confusing than most), and then winning 15 (around right in the slot) still out of sight. It was on the climb to 14, I think, that I unfolded the map and decided that skipping 22 was better than 17. At 16 I hesitated a bit on the way in, and drank water, which allowed Zhyk & now just 1 cadet (Jacob Grant, I think) to catch up. Zhyk outran me to 17, but then didn't skip out to the little trail fast enough to 18, which I did and hammered away on - apparently again losing sight distance on Zhyk - and he lost another 20 sec or so coming in too high to 18 - I saw him on the way out. Hard around right to 19, then hammer to 20, past my kids (on White) cheering me on, then the finish field, where I heard something about being 3rd, or 4th, with a possible chance of catching one person, but a sense that 1st was out of reach. But they didn't know I hadn't skipped, so I decided to hammer anyway, just in case. Caught cadet Jacob Grant @ 20, and we ran together toward 21, with him pulling me in as I almost veered right. And then the skip. Blind red-lining 'up-hill' +rough-compass only navigation needed to 23 (looking to my right for a possible rival coming in from 22), and then 24, plowing right through the green just-in-case someone ahead had gone around, and flying down the chute.

Heard something about "1st", which I assumed was first of some group of folks that had come through the spectator run across, and I was looking around for Ian, or Will or Sergei, or someone else resting in the finish field, when out of the woods pops Will. Wow. And then Sergei. Wow. Wait, am I 1st overall? Omg!

A combination of good luck, fairly good navigation (after the bad route to #1) a physically strong day, and just enough issues by Will & Sergei (& Jacob) - and wow, I earned a goat.
10 AM

Running warm up/down 2:28 [0] 0.38 km (6:28 / km) +3m 6:14 / km
shoes: O-Icebug - Black Spirit II OLX

Saturday Apr 20, 2013 #

11 AM

Running warm up/down 7:38 intensity: (4:19 @0) + (1:09 @1) + (2:10 @2) 0.51 km (15:03 / km) +3m 14:37 / km
ahr:101 max:143 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 40:25 intensity: (6:55 @1) + (8:36 @2) + (6:51 @3) + (18:03 @4) 5.84 km (6:55 / km) +150m 6:08 / km
ahr:144 max:177 shoes: O-Icebug - Black Spirit II OLX

Orienteering 18:48 intensity: (1:02 @0) + (2:23 @1) + (12:33 @2) + (2:50 @3) 1.78 km (10:35 / km) +34m 9:39 / km
ahr:134 max:155 shoes: O-Icebug - Black Spirit II OLX

Friday Apr 19, 2013 #

9 AM

Running 36:04 intensity: (40 @0) + (2:50 @1) + (32:34 @2) 5.55 km (6:30 / km) +164m 5:40 / km
ahr:132 max:145 shoes: R-NB 481 Gray/Orange

Thursday Apr 18, 2013 #

6 AM

Running 50:16 intensity: (2:47 @0) + (6:24 @1) + (41:05 @2) 7.87 km (6:23 / km) +185m 5:43 / km
ahr:137 max:187 shoes: R-NB 481 Gray/Orange

1 PM

Orienteering 16:38 intensity: (6:06 @1) + (10:09 @2) + (23 @3) 2.6 km (6:24 / km) +23m 6:07 / km
ahr:108 max:154 shoes: R-NB 481 Gray/Orange

Wednesday Apr 17, 2013 #

Strength 13:00 [1]

4/13/13 set incl.
20 push-ups, 35+10-side crunches, 50e clock squats

In bits and pieces, spread out over 2 days...
3 PM

Running 9:01 intensity: (49 @0) + (3:27 @1) + (4:45 @2) 1.35 km (6:40 / km) +12m 6:23 / km
ahr:121 max:135 shoes: R-NB 481 Gray/Orange

Running intervals 32:25 intensity: (3:19 @0) + (34 @1) + (15:27 @2) + (4:33 @3) + (8:32 @4) 6.7 km (4:51 / km) +6m 4:49 / km
ahr:150 max:178 shoes: R-NB 481 Gray/Orange

4x200, 200 rest
1x1600, 400 rest
4x200, 200 rest

I was the only group 1a person at track today. Faster folks (incl. way faster than me) seem to be congregating at the track clubs 20 minutes west, and 20 minutes east of here - not the convenient one 10 minutes away... Need to encourage those folks to join.

Tuesday Apr 16, 2013 #

6 AM

Running 1:58:59 intensity: (3:14 @1) + (1:53:36 @2) + (2:09 @3) 18.52 km (6:25 / km) +256m 6:00 / km
ahr:135 max:166 shoes: R-NB 481 Gray/Orange

Long run including some new areas of coverage just southeast of Vangaurd

Monday Apr 15, 2013 #

9 AM

Running 52:31 intensity: (24 @0) + (6:34 @1) + (38:51 @2) + (1:16 @3) + (5:26 @4) 8.9 km (5:54 / km) +225m 5:14 / km
ahr:137 max:178 shoes: R-NB 481 Gray/Orange

3 PM

Orienteering 40:37 intensity: (6:13 @0) + (23:25 @1) + (10:59 @2) 3.69 km (11:00 / km) +109m 9:35 / km
ahr:115 max:148 12c shoes: R-NB 481 Gray/Orange

McKaig Score O', set by Chris Hand. Shadowed, and taught, AJ & Remi... And we all noticed that running shoes suck on slipperly leaf downhills. AJ needs to test run in his new spikes (thx speedy!) - maybe at Mt. Joy?

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