Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 6, 2013:

activity

time

miles

Running

7:38:52

45.97

(9:59)

73.98

(6:12)

1401

Orienteering

2:05:19

12.58

(9:58)

20.24

(6:11)

847

20c

Total

9:44:11

58.54

(9:59)

94.22

(6:12)

2248

20c

[1-5]

9:26:02

averages - weight:65.8kg

2:40

0:00

» now

Sunday Oct 6, 2013 #

Event: QOC Oregon Ridge - Susquehanna Stumble

7 AM

Orienteering race 1:53:19 18.24 km (6:13 / km) +544m 5:24 / km
ahr:159 max:170 20c shoes: O-Icebug - Blk Spirit II OLX 2

Stumble. 2nd to Eddie (and ahead of Ken). Eddie was moving really well today in the warmth (75+) - was with him at 45 minutes but then he just ran away in from of me and nausea stopped me from staying with him...

10 AM

Orienteering 12:00 [1] 2.0 km (6:00 / km) +303m 3:25 / km
shoes: R-NB 481 Gray/Orange 2

Saturday Oct 5, 2013 #

Event: Lansdale 5k

Event: Havertown 5k

11 AM

Running 1:02:34 9.24 km (6:46 / km) +287m 5:52 / km
ahr:127 max:148 shoes: R-NB 481 Gray/Orange 2

Friday Oct 4, 2013 #

7 AM

Running 5:28 0.63 km (8:39 / km) +13m 7:51 / km
ahr:106 max:115 shoes: O-Icebug - Blk Spirit II OLX 2

With Multi

Running 30:27 4.66 km (6:32 / km) +78m 6:01 / km
ahr:126 max:139 shoes: O-Icebug - Blk Spirit II OLX 2

2nd short loop with new O' Shoes - finally got new insoles for them and got them set up...

No major hot-spots, but perhaps the start of a few. I think I'll risk wearing these for the stumble - with another layer of tape, vaseline & 2nd pair of socks - as the risk of a blister is outweighed by my need for a firm sole to help reduce the aggravation on a prior-O-shoe loose-metal-cleat ball-of-foot bruise I got at the Highlander..

9 AM

Running intervals 1:04:37 10.89 km (5:56 / km) +152m 5:33 / km
ahr:138 max:165 weight:65.8kg shoes: R-NB 481 Gray/Orange 2

2nd run after a meeting, and a little more enthusiasm

Weight at finish, before water. Hot today... for Oct. at least.

13x 1 minute surges w/1-2 min rest. Thinking I should do some shorter stuff than we sometimes do at track, to train for ~15 minutes Sprint speed. Not sure if this is the best way though...

Thursday Oct 3, 2013 #

12 PM

Running hills 52:53 8.12 km (6:31 / km) +264m 5:36 / km
ahr:132 max:157 shoes: R-NB 481 Gray/Orange 2

VFNP, in the spirit of this: http://abcnews.go.com/Politics/world-war-ii-vetera...

Wednesday Oct 2, 2013 #

Running race 1:19 [4] 0.4 km (3:17 / km)
shoes: R-NB 481 Gray/Orange 2

Track interval, 79.3 for 400...

3 PM

Running warm up/down 3:14 0.48 km (6:46 / km) +66m 4:00 / km
ahr:123 max:150 shoes: R-NB 481 Gray/Orange 2

Running intervals 38:50 8.28 km (4:41 / km) +56m 4:32 / km
ahr:154 max:178 shoes: R-NB 481 Gray/Orange 2

4x1000 60 sec rest, 2x400 90 sec rest, 6x200 60 sec rest

4:03, 3:55, 3:48, 3:43
79.3*, 81.0
37.9, 38.2, 37.8, 37.2, 37.2, 36.3

Fastest @ fastracks, except on the last 4 200's

*best this year

Tuesday Oct 1, 2013 #

6 AM

Running long 2:40:31 24.85 km (6:28 / km) +412m 5:58 / km
ahr:129 max:145 shoes: R-NB 481 Gray/Orange 2

Coverage run, hitting some new terrain both Northwest (near Ferry Ln) and North (north edges of VF park, N of 422.)

Next nearest areas to cover (run within 100m of...):
4.0km: E, Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences [very difficult]
4.2km: N, undeveloped VF park N of 422, east of St. Gabriels Hall
4.2km: NW, A gas pipeline NW of Freedom's Foundation
4.2km: E, I-76, US-202 interchange [difficult]
4.3km: W, a long line of yards, west of Country Club Rd.
4.3km: W, a pond and field in a large yard, just NW of Valley & Swedesford
4.3km: S, Berwyn a 500x500m fenced yard [difficult]

Monday Sep 30, 2013 #

7 AM

Running 38:59 6.43 km (6:04 / km) +73m 5:44 / km
ahr:111 max:137 shoes: R-NB 481 Gray/Orange 2

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