Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Dec 6, 2006:

activity	#	time	miles		km		+m
Running	5	3:54:42	23.42	(10:01)	37.7	(6:14)	276
Orienteering	2	2:38:42	12.81	(12:23)	20.61	(7:42)	441
Strength	1	5:00
Total	7	6:38:24	36.23		58.31		717

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Wednesday Dec 6, 2006 #

Running tempo 18:38 [4] 3.66 km (5:05 / km) +125m 4:21 / km
ahr:170 max:180 shoes: O-Mixed purple & black

Best run of the year on the McKaig test loop. And w/o ankle tape so I was tentative on the downhills.

Running warm up/down 16:02 [2] 2.29 km (7:00 / km) +51m 6:18 / km
ahr:135

McKaig 3.3km - Splits

Tuesday Dec 5, 2006 #

Running (Grass) 1:13:00 [2] 11.7 km (6:14 / km)
ahr:135 max:157 shoes: R-Reebok Light Blue

Mostly slowish with Angelica & MJ, but did pick up the pace to 4:56/km for 4 minutes with Jackie (who runs 10 miles at this pace almost daily... she's fast now)

C • It is so much colder today tha... 4

Monday Dec 4, 2006 #

Running 49:24 [2] 8.11 km (6:05 / km) +100m 5:44 / km
ahr:136 max:144 shoes: R-Reebok Light Blue

VF 5-mile loop. Cool (2c) & darn windy.

Strength (Hip & Ankle) 5:00 [1]

Sunday Dec 3, 2006 #

Orienteering race 59:42 [4] 7.7 km (7:45 / km) +280m 6:34 / km
shoes: O-Black/Green VJ Spikes

VF Mt. Misery Red. Good race result - 1 minute ahead of Speedy, and 3 seconds behind (darn) j-man. Had ~3 minutes of mistakes too, so either I'm getting fit again, or the competition's slowing down. Nice to be in the middle of the lead DVOA pack again. If I can keep a little momentum on my fitness recovery, perhaps by actually doing some of the 2x/day runs I've been planning, I may be able to pull ahead of the DVOA pack for '07. That would help my WOC chances quite a bit too.

Race Prep: Drank more vodka last night than I have in >5 yrs (~300ml over 3 hours) and ate a ton. Had an egg, sausage and oatmeal breakfast at 9:30am, GU just before starting at 1pm with on only a short warmup. Walked 90 minutes with the kids on White before starting, dressed warmly in the ~40 degree, sunny weather

GPS distance was ~10km

C • Fitness... 5

Orienteering warm up/down (Short warmup) 2:00 [2] 0.15 mi (13:21 / mi)

Orienteering (Control Pickup + Search &) 30:00 [2] 3.1 km (9:41 / km) +61m 8:49 / km
ahr:130 max:146

Only ~3 minutes into the search & rescue run we got a call that the 2 lost folks were in (thanks, cell phones). With 1pm last starts, 3 hour time limit and 4:30pm darkness, it seems like we aren't allowing much time for searches, if needed. And it will be in the 20's tonight on Mt. Misery (were anyone injured & immobile there until morning...)

- Wyatt

Red - Splits

Saturday Dec 2, 2006 #

Orienteering 1:07:00 [2] 9.57 km (7:00 / km) +100m 6:39 / km
shoes: O-Mixed purple & black

Random-second O' around VF-Mt. Joy East-half. (Mark 60 circles on the map, numbered 00, to 59. When you get to a control, take a split, look at the seconds of the split (or cumulative, your choice), then run to that control #...

Friday Dec 1, 2006 #

Running warm up/down (Paved, Grass, Trails) 30:00 [2] 3.0 mi (10:00 / mi)
ahr:130 shoes: R-Reebok Light Blue

Running tempo 3:57 [4] 1.0 km (3:57 / km)
ahr:168 max:179 shoes: R-Reebok Light Blue

Practicing to do intervals again someday. We'll see how my hamstring feels.

Thursday Nov 30, 2006 #

Running 43:41 [2] 6.11 km (7:09 / km)
ahr:133 max:170 shoes: R-Reebok Light Blue

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