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Training Log Archive: Wyatt

In the 7 days ending May 23, 2011:

activity # timemileskm+m
  Running8 5:30:33 31.95(10:21) 51.42(6:26) 1061
  Orienteering1 2:20:14 10.53(13:19) 16.95(8:16) 446
  Total9 7:50:47 42.49(11:05) 68.37(6:53) 1507
  [1-5]9 7:48:59

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TuWeThFrSaSuMo

Monday May 23, 2011 #

8 AM

Running 27:09 intensity: (26:05 @1) + (1:04 @2) 2.48 mi (10:57 / mi) +60m 10:11 / mi
ahr:115 max:139 shoes: O-Inov8 Oroc 340

Heavy taper week

Sunday May 22, 2011 #

Event: DVOA Hay Creek
 
7 AM

Running warm up/down 8:12 intensity: (8 @0) + (47 @1) + (6:51 @2) + (26 @3) 1.11 km (7:22 / km) +49m 6:02 / km
ahr:136 max:158 shoes: O-Inov8 Oroc 340

9 AM

Orienteering race 2:02:19 intensity: (41:00 @2) + (41:00 @3) + (40:19 @4) 15.0 km (8:09 / km) +400m 7:12 / km
ahr:150 max:162 shoes: O-Inov8 Oroc 340

OMG. 2nd week in a row of disastrous navigation.

Almost 20 minutes of errors. Map may be a bit weak in areas, such as consistency of rock detail, and some angles in the rocky areas, but that's hard to use to explain the extent of my issues.

I had even anticipated it being challenging, due to greener late spring forest, and loud disclaimer posted regarding the challenge. Not sure if anything could really be described as unfairly challenging - I just hadn't fully adapted to how much more difficult the forest had gotten in 1 week.

Orienteering warm up/down 17:55 intensity: (6:57 @1) + (10:27 @2) + (31 @3) 1.95 km (9:10 / km) +46m 8:12 / km
ahr:130 max:152 shoes: O-Inov8 Oroc 340

Cooldown scouting the terrain by penultimate control where I'd lost 5 minutes playing platform pinball incl. an unmapped platform, and me not reading my description where it said the control was on a specific side of the platform (and wasn't esp. visible from the side I quick-checked when first hitting it as 2nd platform found, before hitting it again as 4th platform found..) All seemed mostly right, incl. post-mortem GPS analysis, though I might quibble a bit with the angles of a few of inter-platform lines.

BLUE - Splits

Saturday May 21, 2011 #

3 PM

Running 24:51 intensity: (9:47 @1) + (15:04 @2) 4.08 km (6:06 / km) +42m 5:48 / km
ahr:125 max:140 shoes: R-NB 461 Black

Friday May 20, 2011 #

1 PM

Running 44:33 intensity: (15:26 @1) + (29:07 @2) 6.53 km (6:49 / km) +236m 5:47 / km
ahr:131 max:143 shoes: R-NB 461 Black

Thursday May 19, 2011 #

6 AM

Running 51:00 intensity: (1:11 @0) + (21:18 @1) + (25:31 @2) + (2:40 @3) + (20 @4) 8.57 km (5:57 / km) +193m 5:21 / km
ahr:129 max:160 shoes: R-NB 461 Black

Loop w/AK & Tom, bumping into Jenni partway and doing 2 of her intervals with her. She's in decent shape, as the intervals w/her weren't easy. Example pace: 4:08/km on flat narrow trail for 80 sec on (40 sec off)

Wednesday May 18, 2011 #

3 PM

Running 7:06 intensity: (29 @0) + (6:03 @1) + (34 @2) 0.88 km (8:01 / km)
ahr:115 max:133 shoes: R-NB 461 Black

Running intervals 33:56 intensity: (14:03 @1) + (8:42 @2) + (3:41 @3) + (7:18 @4) + (12 @5) 6.5 km (5:13 / km) +4m 5:12 / km
ahr:134 max:180 shoes: R-NB 461 Black

3x200, 6x400, equal rest, '3k pace'

43, 43, 43
87, 85, 81, 83, 87, 75

Tuesday May 17, 2011 #

6 AM

Running long 1:41:14 intensity: (10:19 @1) + (1:26:03 @2) + (4:52 @3) 16.04 km (6:19 / km) +435m 5:34 / km
ahr:138 max:157 shoes: R-NB 461 Black

1 PM

Running intervals 16:17 intensity: (10:00 @1) + (6:17 @4) 1.83 km (8:54 / km) +18m 8:29 / km
shoes: R-NB 461 Black

w/AJ & Multi. Some Multi-chase-AJ sprints for training. Both Multi & AJ tired in their sprint speeds at similar rates

Running 16:15 [1] 1.89 km (8:36 / km) +24m 8:05 / km
shoes: R-NB 461 Black

w/Ori

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