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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Mar 16, 2015:

activity # timemileskm+m
  Orienteering4 4:36:22 21.82(12:40) 35.11(7:52) 71977c
  Running4 3:04:24 20.47(9:00) 32.95(5:36) 577
  Strength2 30:00
  Total9 8:10:46 42.29 68.06 129677c
  [1-5]9 8:09:21

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TuWeThFrSaSuMo

Monday Mar 16, 2015 #

Strength 15:00 [1]

1/25/14 set
12 PM

Running 46:36 intensity: (3:30 @1) + (8:16 @2) + (16 @3) + (34:04 @4) + (30 @5) 9.82 km (4:45 / km) +158m 4:23 / km
ahr:155 max:175 shoes: O-Inov8 Mudclaw 330

Warmup, then tempo run on (somewhat mud-soft) grass next to VF 5 mile loop.

8km splits, starting at the SW corner, clockwise:
4:12
4:22
4:20
4:00 (down)
4:47 (up)
4:22
4:27
4:23
0:23 (remainder - +1% GPS error I think?)
35:15 total

Running warm up/down 8:41 intensity: (8:25 @2) + (16 @3) 1.39 km (6:14 / km) +29m 5:39 / km
ahr:135 max:157 shoes: O-Inov8 Mudclaw 330

Jog back home

Valley Forge 5 mile loop - Splits

Sunday Mar 15, 2015 #

Event: DVOA Hibernia County Park
 
Event: Spring Has Almost Sprung HVO Bare Bones - local event
 
3 PM

Orienteering 35:00 [2] 5.0 km (7:00 / km) +47m 6:41 / km
4c shoes: O-Icebug - Blk Spirit II OLX 3

Set 1, and picking up 3 controls only - had a great volunteer crew get the other 44.

Running 11:23 [2] 1.67 km (6:49 / km) +79m 5:31 / km
shoes: O-Icebug - Blk Spirit II OLX 3

A short running/Ingress loop to stretch the legs out after a long day of course setting.

Not feeling esp. tired after the day - just tired of being cold (was 40-deg. and 20mph wind, which got cold over time...)

Saturday Mar 14, 2015 #

3 PM

Orienteering 20:47 [2] 2.18 km (9:33 / km) +50m 8:34 / km
7c shoes: O-Icebug - Blk Spirit II OLX 3

Full set upper forest 7

Orienteering 43:20 [2] 5.1 km (8:30 / km) +158m 7:22 / km
14c shoes: O-Icebug - Blk Spirit II OLX 3

Topped two loops of controls

Orienteering 25:19 [2] 3.08 km (8:14 / km) +33m 7:48 / km
8c shoes: O-Icebug - Blk Spirit II OLX 3

Hibernia Course Set - Topped upper trail loop

Friday Mar 13, 2015 #

10 AM

Orienteering 25:33 [2] 3.85 km (6:38 / km) +41m 6:18 / km
12c shoes: O-Icebug - Blk Spirit II OLX 3

Course setting stakes & poles at upper trails 8, full set middle forest 4.

Orienteering 1:12:39 [2] 9.01 km (8:04 / km) +222m 7:11 / km
20c shoes: O-Icebug - Blk Spirit II OLX 3

Set up trails stakes poles, and middle trail controls, topped bottom 8 forest controls.

Thursday Mar 12, 2015 #

10 AM

Orienteering 36:13 intensity: (8:58 @1) + (27:01 @2) + (14 @3) 4.73 km (7:40 / km) +110m 6:52 / km
ahr:118 max:150 8c shoes: O-Icebug - Blk Spirit II OLX 3

Course setting Hibernia - Setting water, stakes and poles @ 8 far Red/Blue - hard to hammer in under snow, unknowingly hitting either frozen earth, or stone...

Orienteering 17:31 intensity: (6:50 @1) + (10:41 @2) 2.17 km (8:04 / km) +58m 7:07 / km
ahr:110 max:147 4c shoes: O-Icebug - Blk Spirit II OLX 3

Course set water, stakes & poles middle 4

Wednesday Mar 11, 2015 #

Strength 15:00 [1]

1/25/14 set
12 PM

Running intervals 52:50 intensity: (1:25 @0) + (2:00 @1) + (20:55 @2) + (8:14 @3) + (20:16 @4) 10.0 km (5:17 / km) +191m 4:49 / km
ahr:148 max:171 shoes: R-NB 481 Gray/Orange 4

5 x ~1km around WFP (off pavement is incredible mud in this rain+thaw-week - not esp. suitable for hamstring-safe intervals...)

Tuesday Mar 10, 2015 #

11 AM

Running 38:54 intensity: (8:42 @1) + (29:42 @2) + (30 @3) 6.07 km (6:25 / km) +120m 5:50 / km
ahr:131 max:162 shoes: R-NB 481 Gray/Orange 4

Running 26:00 [2] 4.0 km (6:30 / km)
shoes: R-NB 481 Gray/Orange 4

2nd loop w/AJ, Ingress-ing to make it more fun for him (he was resist-debating until Ingress pushed him over the edge.)

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