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Training Log Archive: Wyatt

In the 7 days ending Nov 13, 2013:

activity # timemileskm+m
  Running6 3:49:35 23.08(9:57) 37.14(6:11) 766
  Orienteering2 1:28:01 9.24(9:32) 14.86(5:55) 51024c
  Total8 5:17:36 32.32(9:50) 52.01(6:06) 127624c
  [1-5]8 5:06:59

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ThFrSaSuMoTuWe

Wednesday Nov 13, 2013 #

3 PM

Running warm up/down 5:43 intensity: (1:11 @0) + (1:19 @1) + (3:13 @2) 1.03 km (5:34 / km) +10m 5:18 / km
ahr:115 max:132 shoes: R-NB 481 Gray/Orange 2

Running tempo 11:02 intensity: (50 @0) + (1:48 @1) + (47 @2) + (23 @3) + (7:14 @4) 3.0 km (3:41 / km) +16m 3:35 / km
ahr:148 max:172 shoes: R-NB 481 Gray/Orange 2

Cold night, limited warm up. Racing AJ. Managed to lap him once (per goal.) But didn't run as fast as hoped - being over 11... :|

Maybe I should try this again in a week or so. Or at the first 3k of some 5k (was faster at some point this summer.)

Running warm up/down 11:54 intensity: (16 @0) + (7:40 @1) + (2:49 @2) + (1:05 @3) + (4 @4) 1.85 km (6:26 / km) +22m 6:04 / km
ahr:121 max:159 shoes: R-NB 481 Gray/Orange 2


3k Time Trial - Splits

Tuesday Nov 12, 2013 #

8 AM

Running 35:45 intensity: (26 @0) + (11:44 @1) + (17:36 @2) + (1:00 @3) + (4:59 @4) 5.98 km (5:59 / km) +151m 5:18 / km
ahr:132 max:176 shoes: R-NB 481 Gray/Orange 2

Monday Nov 11, 2013 #

8 AM

Running 45:41 [2] 6.82 km (6:42 / km) +182m 5:55 / km
ahr:73 max:83 shoes: R-NB 481 Gray/Orange 2

Sunday Nov 10, 2013 #

Event: Mid-Atlantic Championships
 
8 AM

Orienteering race 1:12:01 intensity: (3:07 @1) + (1:01:21 @2) + (40 @3) + (6:53 @4) 11.97 km (6:01 / km) +439m 5:05 / km
ahr:130 max:170 24c shoes: O-Icebug - Blk Spirit II OLX 2


Red - Splits

Relay Leg 3 - Splits

Saturday Nov 9, 2013 #

Event: BAOC: Pacheco State Park A-meet
 
1 PM

Running 22:28 intensity: (1:08 @0) + (15:41 @1) + (5:39 @2) 3.37 km (6:40 / km) +41m 6:17 / km
ahr:117 max:143 shoes: R-NB 481 Gray/Orange 2

Friday Nov 8, 2013 #

8 AM

Running 28:59 intensity: (1:43 @0) + (15:11 @1) + (7:53 @2) + (3:37 @3) + (35 @4) 4.43 km (6:32 / km) +76m 6:01 / km
ahr:126 max:165 shoes: R-NB 481 Gray/Orange 2

Thursday Nov 7, 2013 #

6 AM

Running 1:08:03 intensity: (5:03 @0) + (32:54 @1) + (30:06 @2) 10.66 km (6:23 / km) +268m 5:40 / km
ahr:121 max:142 shoes: R-NB 481 Gray/Orange 2

1 PM

Orienteering 16:00 intensity: (8:00 @1) + (8:00 @2) 2.89 km (5:32 / km) +71m 4:56 / km
shoes: R-NB 481 Gray/Orange 2

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