Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Dec 11, 2006:

activity	#	time	miles		km		+m
Running	4	3:40:30	21.77	(10:08)	35.03	(6:18)	601
Orienteering	2	3:24:46	16.32	(12:33)	26.26	(7:48)	904
Strength	1	5:00
Total	6	7:10:16	38.09		61.29		1505

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Monday Dec 11, 2006 #

Running (Trails, forest) 1:16:18 [2] 11.75 km (6:30 / km) +275m 5:49 / km
ahr:137 max:149 shoes: R-Reebok Light Blue

Sunday Dec 10, 2006 #

Event: Mid-Atlantic Championships

Orienteering 22:00 [2] 3.0 km (7:20 / km) +50m 6:46 / km

White course as warmup & for DVOA points (?) at Mid-Atlantic's

Orienteering race 1:08:00 [4] 9.11 km (7:28 / km) +395m 6:08 / km
shoes: O-Black/Green VJ Spikes

Blue @ McKeldin Mid-atlantic champs. Course did crazy criss-crossing in a small area, but was quite readable none-the-less. Was 4th. Eddie was 60, Jon T. 62, Clem 66 & me 68... I've clearly got more work to do (mostly physically) to get to a position where I deserve a slot on the US Team (standing or WOC...)

Orienteering race 15:45 [5] *** 2.4 km (6:34 / km) +80m 5:37 / km
shoes: O-Black/Green VJ Spikes

1st leg of Mid-Atlantic relays. Ran hard with Greg Ahlswede - hard enough to lead & pull ~1 minute ahead of Nadim (and many others). Made one 10-15 second error and one 5-second error. Greg really had the legs for the finish chute (31 sec vs. 41 sec.), while I was a bit tired by then (and I'm still not used to sprinting since my hamstring's partial recovery.)

Blue - Splits

Relay 1 - Splits

Saturday Dec 9, 2006 #

Note
(rest day)

Took the excuse of tomorrow being the last race of the season to have a rest day

Friday Dec 8, 2006 #

Running (Grass, paved) 21:32 [2] 2.0 mi (10:46 / mi) +50m 9:59 / mi
shoes: R-Reebok Light Blue

Outside. Darn cold, but I was overdressed anyway. Should've worn 2 layers on top, not 3.

Strength (Hip, Ankle, Core) 5:00 [1]

16x 1-legged (2-arm) pushups. Wimpy.

Running hills (Treadmill) 15:00 [2] 1.5 mi (10:00 / mi) +100m 8:17 / mi
shoes: R-Reebok Light Blue

Thursday Dec 7, 2006 #

Orienteering (Rerun) 1:39:01 [2] 11.75 km (8:26 / km) +379m 7:15 / km
ahr:135 max:154 shoes: R-Reebok Light Blue

Slow re-run of the Red from last weekend, w/o O' shoes or map or compass, w/detour to get jacket from Mike B's house.

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

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