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Training Log Archive: Wyatt

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Orienteering3 4:06:06 18.36(13:24) 29.54(8:20) 80959c
  Running6 3:46:32 23.21(9:46) 37.36(6:04) 655
  Strength1 15:00
  Total10 8:07:38 41.57 66.9 146459c
  [1-5]10 8:04:38

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

10 AM

Orienteering race 1:07:39 intensity: (4:16 @2) + (27:31 @3) + (35:52 @4) 10.49 km (6:27 / km) +321m 5:36 / km
ahr:155 max:172 28c shoes: O-Icebug - Blk Spirit II OLX 3

2 PM

Orienteering 1:19:14 [1] 7.44 km (10:39 / km) +157m 9:38 / km
4c shoes: O-Inov8 Mudclaw 330

Control & (mostly) streamer-out-of-bounds pickup

Day 2 - Blue - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)
 
10 AM

Orienteering race 1:39:13 intensity: (1:00:00 @3) + (39:13 @4) 11.6 km (8:33 / km) +331m 7:29 / km
27c shoes: O-Icebug - Blk Spirit II OLX 3

Fox Chaser A-event

Day 1 - Blue - Splits

Friday Mar 20, 2015 #

11 AM

Running 20:36 intensity: (4:46 @1) + (8:59 @2) + (1:54 @3) + (4:57 @4) 3.28 km (6:17 / km) +51m 5:50 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange 4

Thursday Mar 19, 2015 #

2 PM

Running 1:02:12 intensity: (15:30 @1) + (46:42 @2) 9.25 km (6:43 / km) +89m 6:25 / km
ahr:127 max:148 shoes: R-NB 481 Gray/Orange 4

Wednesday Mar 18, 2015 #

12 PM

Running 26:22 intensity: (3:32 @1) + (12:24 @2) + (5:23 @3) + (4:42 @4) + (21 @5) 4.99 km (5:17 / km) +88m 4:52 / km
ahr:135 max:177 shoes: R-NB 481 Gray/Orange 4

6 x 400m w/200m jogging rest at the VFMS (gravel) track. Not impressed at all with myself.

Perhaps the tempo on Monday, after 4 days of slow, but long-day orienteering kept me slow, or perhaps the mild something that the family's been kinda sick with for the past few days was in the background? Or I've just slowed down.

A bit too late to do much before the Team Trials, so perhaps I should focus on the Billygoat.

90.7, 91, 88.8, 90.6, 92.4, 87.1

Tuesday Mar 17, 2015 #

11 AM

Running 38:54 [2] 5.63 km (6:54 / km) +153m 6:05 / km
shoes: R-NB 481 Gray/Orange 4

Supposedly a long run day, that I was going to short to ~75 min. given surrounding A-events, but this was off target. Working a bit much so had little time to stuff in a run.
5 PM

Running 23:11 intensity: (3:00 @0) + (20:11 @1) 3.0 km (7:44 / km) +87m 6:45 / km
ahr:103 max:114 shoes: R-NB 481 Gray/Orange 4

With Oriana, at her pace, to the track, one mile, and back. She's been mildly sick the past few days, incl. dropping out of Yellow @ Hibernia, so not pushing her much.

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

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