Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Jun 27, 2004:

activity	#	time	miles		km		+m
Running	6	5:06:07	31.08		50.01		100
Orienteering	2	1:22:10	8.86	(9:16)	14.26	(5:46)	65
Strength	2	25:00	0.38		0.61
Total	6	6:53:17	40.32		64.89		165

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Sunday Jun 27, 2004 #

Orienteering (Race - Park O') 13:59 [4] 2.7 km (5:11 / km) +65m 4:37 / km

July 4 Sprint O' test run. Not quite all-out, as my R-foot is a little sore and I didn't want to make that worse (successful.) Plus I didn't tape my ankles which would be needed to take some downhills more agressively. And then, I'm sure, with people side by side, it would be even faster.

Running (Warm/Cool Grass/Paved) 30:00 [2] 3.0 mi (10:00 / mi)

Short warmup, long cooldown.

Orienteering (On & off, setting flags) 20:00 [2] 2.0 mi (10:00 / mi)

Early in the day

Saturday Jun 26, 2004 #

Orienteering (Race - Park O') 24:11 [4] 4.17 km (5:48 / km)

Snakehead Sprint O' - paved/dirt trails for 80%+, some forest & grass. Poorly warmed up beforehand as I was really late due to I-95 Sat. traffic, but pushed hard anyway, and was fairly clean (~20 second total), & beat Clem & Ted G.

Running (Warmup/Cooldown) 20:00 [2] 2.22 mi (9:01 / mi)

Warmup hurried. Cooldown good.

Orienteering (Race Rerun) 24:00 [4] 4.17 km (5:45 / km)

2nd loop, backwards. Didn't feel I was pushing quite so hard, but there was zero hesitation, and I took a few slighltly different routes. Plus I was clearly more warmed up, but probably not too tired after 24 mintues of racing, and 10 minutes rest.

Sprint - Splits

Friday Jun 25, 2004 #

Running (Grass/Paved) 29:00 [2] 3.0 mi (9:40 / mi)

Strength (Gym - ONA Legs) 10:00 [1]

(This was yesterday's workout... slipped to this AM...)

Running (PM - Grass mostly) 25:00 [2]

Strength (Pliometrics) 3:00 [4] 0.38 mi (7:53 / mi)

Some moderate plyometrics - not much, as I'm running a few short races on the weekend.

Wednesday Jun 23, 2004 #

Running (Trails, Grass) 2:05:00 [2] 13.89 mi (9:00 / mi)

Long loop at VF park with Clem. Possibly a little too hard for a long-slow (esp. for the first 1/2 when Clem was still fresh and moving quickly...)

Tuesday Jun 22, 2004 #

Running (Warm/Cool/Intra) 30:00 [2] 3.33 mi (9:01 / mi)

Less than I'd intended as the rain was very heavy by the end.

Running (Track Intervals) 13:37 [4] 3.6 km (3:47 / km)

200m jog rest btwn:
400, 1:28.7
800, 2:59.9 (rain starts)
800, 2:58.1 (rain heavy)
800, 3:01.6 (rain heavy, now by myself)
800, 3:09.2 (rain heavy, still by myself)

perfomance dropping to rapidly so I declared this enough. I guess I started these a little too hard. Aiming for 3:00 800's wasn't nearly as hard last
year.

And it was hard to keep visualizing the Mihai running style for so long...

Monday Jun 21, 2004 #

Running (Grass/Paved) 33:00 [2] 3.3 mi (10:00 / mi) +100m 9:08 / mi

A couple of loops around Sprint area planning course.

Strength (Gym-ONA2-shortened) 12:00 [1]

Running (Strides (3)) 30 [5] 0.1 mi (5:00 / mi)

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