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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Jun 3, 2012:

activity # timemileskm+m
  Running8 4:32:25 30.03(9:04) 48.33(5:38) 746
  Orienteering1 21:45 2.35(9:16) 3.78(5:45) 12
  Total8 4:54:10 32.38(9:05) 52.11(5:39) 758
  [1-5]8 4:52:15

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MoTuWeThFrSaSu

Sunday Jun 3, 2012 #

Event: DVOA Daniel Boone Homestead
 
5 AM

Running warm up/down 2:39 intensity: (17 @0) + (32 @1) + (1:50 @2) 0.42 km (6:21 / km)
ahr:128 max:148 shoes: O-Icebug Sisu 10.5

Running race 20:59 intensity: (7 @1) + (37 @2) + (5:27 @3) + (14:48 @4) 5.0 km (4:12 / km) +110m 3:47 / km
ahr:163 max:173 shoes: O-Icebug Sisu 10.5

5k race @ Willows - 80% grass & trails - nice run. Saw the leader (Bill Frawley) finish, but I was back in 5th, less than a minute later. Waking up 35 minutes before the race starts likely wasn't the best plan...
9 AM

Running warm up/down 1:19 intensity: (10 @0) + (1:04 @1) + (5 @2) 0.19 km (6:49 / km)
ahr:116 max:128 shoes: O-Icebug Sisu 10.5

Orienteering race 21:45 intensity: (15 @0) + (8 @1) + (2:41 @2) + (5:56 @3) + (12:45 @4) 3.78 km (5:45 / km) +12m 5:40 / km
ahr:158 max:168 shoes: O-Icebug Sisu 10.5

Sprint 1. Wow has Daniel Boone changed since the map was made. Trails gone, green dots in a row is now a green wall...

More crawling through green than in a long time, plus a field of poison ivy. Glad Angelica wasn't there.
C • One word - it is GREEN. 10

Sprint1 - Splits

Saturday Jun 2, 2012 #

3 PM

Running 32:28 intensity: (18 @0) + (5:14 @1) + (26:56 @2) 5.19 km (6:15 / km) +171m 5:22 / km
ahr:132 max:144 shoes: R-NB 461 Black # 2

Friday Jun 1, 2012 #

7 AM

Running 20:30 intensity: (10:51 @1) + (9:39 @2) 3.61 km (5:41 / km) +6m 5:38 / km
ahr:125 max:144 shoes: R-NB 461 Black # 2

Thursday May 31, 2012 #

7 AM

Running 1:35:34 intensity: (7:33 @1) + (1:28:01 @2) 16.44 km (5:49 / km) +317m 5:18 / km
ahr:135 max:145 shoes: R-NB 461 Black # 2

Wednesday May 30, 2012 #

6 PM

Running 5:34 intensity: (9 @0) + (4 @1) + (1:57 @2) + (1:24 @3) + (2:00 @4) 1.22 km (4:34 / km) +1m 4:33 / km
ahr:152 max:172 shoes: R-NB 461 Black # 2

Running 8:32 intensity: (26 @0) + (2:38 @1) + (1:11 @2) + (1:21 @3) + (2:56 @4) 1.56 km (5:27 / km) +3m 5:24 / km
ahr:130 max:168 shoes: R-NB 461 Black # 2

Running 37:15 intensity: (20 @0) + (9:22 @1) + (11:10 @2) + (3:13 @3) + (11:21 @4) + (1:49 @5) 6.57 km (5:40 / km) +3m 5:39 / km
ahr:143 max:179 shoes: R-NB 461 Black # 2

Intervals

2x600 - 2:13, 2:11
2x800 - 2:51, 2:48
2x600 - 2:15, 2:18
2x400 - 89, 78.3

I have decided I should go back to Alison Crocker style intervals - i.e. run 'em hard - instead of my local track club coach's prescribed 3k/10k race paces I've been doing the past 18 months - with lower hamstring pain, but not really getting tired at the end...

2:48 and 78.3 are APRs (Annual...)

Tuesday May 29, 2012 #

Running 24:00 [2] 4.0 km (6:00 / km) +100m 5:20 / km
shoes: R-NB 461 Black # 2

Treadmill, late, after work

Monday May 28, 2012 #

7 PM

Running 23:35 intensity: (11:50 @1) + (11:45 @2) 4.13 km (5:43 / km) +35m 5:29 / km
ahr:123 max:134 shoes: R-NB 461 Black # 2

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