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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 19, 2008:

activity # timemileskm+m
  Running7 6:47:19 42.9(9:30) 69.04(5:54) 667
  Orienteering2 1:57:08 11.84(9:54) 19.05(6:09) 48825c
  Total7 8:44:27 54.74(9:35) 88.09(5:57) 115525c

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Sunday Oct 19, 2008 #

Running warm up/down 7:00 [2] 0.96 km (7:18 / km) +20m 6:36 / km
ahr:144 max:161 shoes: O-VJ Integrator Spikes

HR seems screwy

Orienteering race 1:27:40 intensity: (8:38 @2) + (39:05 @3) + (39:57 @4) 14.12 km (6:13 / km) +378m 5:29 / km
ahr:157 max:171 shoes: O-VJ Integrator Spikes

DVOA Long Champs.
Pushed out of the start, to find the first control misplaced by about 70m on the wrong stone wall. With the confirmation of Angelica and another competitor nearby, I untied the control, epunch, and pin punch, and moved them to the right wall. Lost 3 minutes in doing that, but at least the 'visitors' to DVOA running after me wouldn't be as frustrated.

Hard to mentally clear out after that, but did try to push hard the rest of the way. HR suggests I wasn't pushing well at all. I may have to start doing some intervals in terrain as I may be getting a little fitter, but am unable to use the speed in terrain?

Did a big private property route on a long leg - it wasn't marked out of bounds so I decided to try it. Wasn't mapped well, and probably didn't save any time, so I probably won't do that just for the heck of it in the future. (If it's a much better route though....)

Saturday Oct 18, 2008 #

Running warm up/down 9:20 [2] 1.33 km (7:01 / km) +17m 6:36 / km
ahr:124 shoes: R-NB 891's

Orienteering race 29:28 intensity: (2:12 @2) + (8:56 @3) + (18:20 @4) *** 4.93 km (5:59 / km) +110m 5:23 / km
ahr:159 max:171 25c shoes: O-VJ Integrator Spikes

Because I really didn't want to do solitary hill intervals yesterday, I deferred my hard work to a Score O' at Willows (20 minutes drive). The map should have been better, as Tim tried to use the new one, but he ended up importing the revised map on top of the old one, and deleted some stuff, rather than simply using the revised map. Partly it's due to some of us (e.g. me) having OCAD 6, and others in the club having OCAD 8, so people fear taking by OCAD 6 updates as the new master as they're afraid they'll lose some important info in the OCAD 8 file. I don't think there's much that's special in many OCAD 8 files, vs the OCAD 6 version, esp. Willows, but if I had OCAD 8 and said "here's the new master", it would be a cleaner handoff. I've made many Valley Forge revisions in OCAD 6 too, and despite emailing those to Fred (most of them, I think) I doubt those are going into the OCAD 8 master. :(

The course was like a long Sprint - 25 controls, and most of the time lost was the stop/start - not really smooth at controls. The weak map didn't help with that as trying to move really fast while not quite sure what's up with the trails you see on the map, is a little dicey.

Friday Oct 17, 2008 #

Running 1:16:01 [2] 12.94 km (5:52 / km) +92m 5:40 / km
ahr:132 max:146 shoes: R-NB 891's

Painting an area in the 1-2km range, starting with the point closest to home I hadn't been within 150m of since turning 35. Crossing under 202 at 252 is dicey, but there was some pretty stuff on the other side. Looping past that area at the 202 crossings just east and west of 252 is more likely next time I visit that area. There is a large, fenced, postal sorting facility I ran around, that might have to remain a permanent hole in the coverage area...

Thursday Oct 16, 2008 #

Running 1:08:00 intensity: (16:00 @1) + (45:00 @2) + (4:30 @3) + (2:30 @4) 11.5 km (5:55 / km) +250m 5:20 / km
ahr:136 max:168 shoes: R-NB 891's

Running with Angelica, Jackie & ... on their hill interval day. I didn't run most of them that hard. Angelica cruised up most of them at a hard pace for me. Esp. the first few of the 7 x 75 second hills.

Running 7:30 [2] 1.2 km (6:15 / km)
shoes: R-NB 891's

To and partially-from Wilson park. Played a bunch of tag there too (not logged, but with knee straps...) Good fast twitch workout.

Running 7:30 [2] 1.2 km (6:15 / km)
shoes: R-NB 891's

To and partially-from Wilson park. Played a bunch of tag there too (not logged, but with knee straps...) Good fast twitch workout.

Wednesday Oct 15, 2008 #

Running 12:21 [2] 2.4 km (5:09 / km) +5m 5:06 / km
ahr:134 max:145 shoes: R-NB 891's

Warmup for intervals.

Running intervals 43:00 intensity: (8:00 @1) + (14:00 @2) + (7:00 @3) + (7:00 @4) + (7:00 @5) 8.52 km (5:03 / km)
max:183 shoes: R-NB 891's

5x800m, intra 400's and cooldown.

Great fight to lead the 800's at Fast Tracks - led the first one after a brisk warmup, then barely not the next 3 (generally leading and getting sprinted by at the end), then led the last one. Much better workout than I'd do by myself

2:52, 2:44, 2:47, 2:39, 2:41

Tuesday Oct 14, 2008 #

Running 2:09:51 [2] 21.39 km (6:04 / km) +186m 5:49 / km
ahr:133 max:147 shoes: R-NB 891's

Two loops in the morning while waiting for brake inspection, then tire replacement. Spent nearly $800 on the 2001 Honda Accord - tires, brakes, rotors and oil change.

Monday Oct 13, 2008 #

Running 46:46 intensity: (18:50 @1) + (27:56 @2) 7.6 km (6:09 / km) +97m 5:47 / km
ahr:126 max:140 shoes: R-NB 891's

With Angelica, who definitely is getting lazier when she runs with just me. Summerhill, Lorimer, and the other open space to the west

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