Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Aug 31, 2009:

activity	#	time	miles		km		+m
Running	5	3:35:01	25.4	(8:28)	40.88	(5:16)	387
Orienteering	3	3:34:53	20.67	(10:24)	33.26	(6:28)	300
Total	7	7:09:54	46.07	(9:20)	74.14	(5:48)	687

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Monday Aug 31, 2009 #

Event: Laramie Daze

Running hills 41:00 [2] 6.31 km (6:30 / km) +160m 5:46 / km
shoes: R-NB-Gray-460's

Sunday Aug 30, 2009 #

Event: DVOA Valley Forge Fatlands

Orienteering 1:15:56 [2] 11.96 km (6:21 / km) +100m 6:06 / km
shoes: O-VJ Integrator Spikes

Hanging 5 flags + 34 epunches, then shadowing AJ on Yellow, which he came 2nd on, with a wrong-direction-on-trail 2.5 minute error.

Orienteering 20:00 3.5 km (5:43 / km) +30m 5:29 / km
shoes: O-VJ Integrator Spikes

Picking up 8 controls/epunches

Saturday Aug 29, 2009 #

Orienteering 48:57 7.8 km (6:17 / km) +50m 6:05 / km
shoes: O-VJ-Grey-Spikes

Hanging 29 flags in the late PM for VF Fatlands

Friday Aug 28, 2009 #

Event: Canadian Orienteering Championships

Running warm up/down 20:51 [2] 3.66 km (5:42 / km) +17m 5:34 / km
shoes: R-NB-Gray-460's

Running tempo 33:46 [4] 8.02 km (4:13 / km) +95m 3:58 / km
shoes: R-NB-Gray-460's

5-mile loop tempo run on the grass next to the trail

Valley Forge 5 mile loop - Splits

Thursday Aug 27, 2009 #

Running 34:24 [2] 6.49 km (5:18 / km) +65m 5:03 / km
ahr:138 shoes: R-NB-Gray-460's

Wednesday Aug 26, 2009 #

Running intervals 16:34 [4] 4.8 km (3:27 / km)
shoes: R-NB-Gray-460's

4x1200, w/ 400m rest
4:09, 4:09, 4:09, 4:07 - working pretty hard to keep up this pace, descending pace on each with typically 84-85 at the 400, and 2:47-49 at the 800.
Felt quite hot, may get a headache tonight... but a good workout.

Keith Straw announced my return from WOC so I got to tell a few stories. Couldn't really tempt anyone into coming to the event this Sunday. My orienteering evangelism skills have deteriorated substantially since HS & College.

Don was back - apparently his knees were sore. He was running ~4:25-30's at 2nd place in Group 1.

Orienteering long 1:10:00 10.0 km (7:00 / km) +120m 6:36 / km
shoes: O-VJ-Grey-Spikes

Streamering VF Fatlands for event on Sunday, checking control locations, adjusting a few, doing control descriptions..

Running warm up/down 33:36 [2] 5.6 km (6:00 / km)
shoes: R-NB-Gray-460's

PM with track

Tuesday Aug 25, 2009 #

Running 34:50 [2] 6.0 km (5:48 / km) +50m 5:34 / km
shoes: R-NB-Gray-460's

Easy loop around Chesterbrook around 8am, after getting up around 6:20am, thanks to time-zone-change. Perhaps I can keep getting up these early (or earlier) as it's still pretty hot & humid here... At least through tomorrow.

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