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Training Log Archive: Wyatt

In the 7 days ending May 31, 2015:

activity # timemileskm+m
  Running8 5:07:40 28.33(10:52) 45.59(6:45) 702
  Orienteering1 1:15:00 5.59(13:25) 9.0(8:20) 35017c
  Total8 6:22:40 33.92(11:17) 54.59(7:01) 105217c
  [1-5]8 6:13:45

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MoTuWeThFrSaSu

Sunday May 31, 2015 #

Event: DVOA Mount Penn - Pagoda
 
1 PM

Running warm up/down 7:32 intensity: (32 @1) + (7:00 @2) 0.72 km (10:24 / km) +50m 7:44 / km
ahr:134 max:142 shoes: O-Icebug - Blk Spirit II OLX 3

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: O-Icebug - Blk Spirit II OLX 3

Orienteering race 1:15:00 intensity: (15:00 @2) + (30:00 @3) + (30:00 @4) *** 9.0 km (8:20 / km) +350m 6:59 / km
17c shoes: O-Icebug - Blk Spirit II OLX 3

Mt. Penn Pagoda race.

Warm (80 or so, not super humid) - so took it easy, dropping to Red. and trying not to run too hard. Seemed to work out okay - even though I was a bit sloppy on routes and map contact, I generally got lucky enough to find some tricky controls in some greener parts.

Was quite the exercise in trying to figure out which paths were mapped, and among the unmapped paths, whether it was worth jumping on one that was going kinda the direction you wanted. Good awareness of these possible fast routes was helpful - on one, e.g., I contoured through green - just after having passed an unmapped path that went the right direction & I forgot about it - was 1:30 vs. 2:30 (I lost 1 min.) vs. Sam.

RED - Splits

Saturday May 30, 2015 #

11 AM

Running 39:50 intensity: (20:00 @1) + (19:50 @2) 5.43 km (7:20 / km) +140m 6:30 / km
shoes: R-NB 481 Gray/Orange 5

Friday May 29, 2015 #

10 AM

Running intervals 1:30:39 intensity: (8:40 @0) + (37:19 @1) + (38:00 @2) + (4:19 @3) + (2:21 @4) 12.51 km (7:15 / km) +225m 6:39 / km
ahr:122 max:162 shoes: R-NB 481 Gray/Orange 5

Thursday May 28, 2015 #

7 PM

Running 23:33 intensity: (11:50 @1) + (11:43 @2) 3.51 km (6:42 / km) +132m 5:39 / km
ahr:105 max:134 shoes: R-NB 481 Gray/Orange 5

Wednesday May 27, 2015 #

6 PM

Running warm up/down 4:53 intensity: (15 @0) + (1:44 @1) + (2:54 @2) 0.85 km (5:44 / km)
ahr:123 max:134 shoes: R-NB 481 Gray/Orange 5

Running intervals 27:18 intensity: (5:55 @1) + (11:39 @2) + (1:19 @3) + (5:53 @4) + (2:32 @5) 4.74 km (5:46 / km) +4m 5:44 / km
ahr:143 max:180 shoes: R-NB 481 Gray/Orange 5

7x400m

Calves were still sore from Sun. race during warmup and some of intervals, but not enough to slow me too much, nor worsen, I don't think.

AJ beat my on 6 out of 7 of these - incl. his last in 66.

must've missed a split
84, 83, 81, 80, 79, 79

Tuesday May 26, 2015 #

8 AM

Running 1:10:05 intensity: (35 @1) + (1:09:30 @2) 11.45 km (6:07 / km) +111m 5:50 / km
ahr:133 max:148 shoes: R-NB 481 Gray/Orange 5

Monday May 25, 2015 #

1 PM

Running 10:34 intensity: (8:34 @1) + (2:00 @2) 1.4 km (7:33 / km) +25m 6:56 / km
shoes: R-NB 481 Gray/Orange 3

Running 7:00 intensity: (6:00 @1) + (1:00 @2) 1.13 km (6:13 / km) +7m 6:02 / km
shoes: R-NB 481 Gray/Orange 3

Running 15:24 intensity: (14:00 @1) + (1:24 @2) 2.2 km (7:00 / km) +5m 6:55 / km
shoes: R-NB 481 Gray/Orange 3

5 PM

Running 5:52 [1] 0.94 km (6:12 / km) +3m 6:07 / km
shoes: R-NB 481 Gray/Orange 3

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