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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2003:

activity # timemileskm+m
  Orienteering7 8:40:10 33.88(15:21) 54.52(9:32) 1655
  Running18 8:29:13 48.81 78.54 460
  Strength9 1:54:00
  Other Aerobic2 30:00 0.7 1.13
  Total27 19:33:23 83.38 134.19 2115
averages - sleep:9

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Tuesday Sep 30, 2003 #

Other Aerobic (Run & Bike) 10:00 [2] 0.7 mi (14:17 / mi)

Strength (ONA1-) 12:00 [1]

Skipped stomach, back and ankle. Will try to make up on 10/1

Monday Sep 29, 2003 #

Strength 10:00 [1]

Misc. calf/ankle and hamstring strength work on pool, watching AJ.

Sunday Sep 28, 2003 #

Orienteering (Training) 39:00 [3] 4.1 km (9:31 / km) +100m 8:29 / km

FCE Orange, resting after stumble. Tried no compass use and saw a little more of the map than I normally do. Still often just ran general direction to catching feature rather than fine map reading...

Saturday Sep 27, 2003 #

Running (Warmup) 4:00 [3] 0.5 mi (8:00 / mi)

Bad warmup and no cooldown. A little to late getting ready after long registration line. It was a long race though so this probably wasn't too bad.

Orienteering (Race) 2:35:30 [4] 16.1 km (9:40 / km) +630m 8:05 / km

SVO Stumble - see splits & comments. Physically felt poor relatively early (at 40 minutes...), but it never got really bad. Some leg cramping slowed me on last 30 minutes. GU + lots of water kept me going physically, but not strong. R-foot sore right out of the start, but it warmed up quickly and wasn't much of an issue for the rest of the race. Plus it wasn't bad after... Nice day ~70 & sunny (a little warm for running, but after was great.)

Long - Splits

Friday Sep 26, 2003 #

Strength (Water) 10:00 [1]

Water-resistance 'weights' in pool: hamstrings, quads, calf/foot/ankle, back, chest, stomach. Nothing all that well measured, and never went to the gym this week, but not too bad considering I was watching kids during both Stength workouts this week. Next week I should go to the gym and do a better measured set of weights...
SVO Stumble tomorrow!!!

Thursday Sep 25, 2003 #

Running (Paved/Grass) 50:00 [2] 5.0 mi (10:00 / mi)

3 shredded wheat rectangles do not comprise a good breakfast. Got real tired at 25 minutes... Did find a nice new research park to run in only 12 minutes from the door.

Wednesday Sep 24, 2003 #

Running (5x1km intervals) 19:23 [4] 5.0 km (3:53 / km)

4+. 400m slow jog rest between. R-foot just a tiny bit sore on and off after the run, fine during. L-achilles totally fine. ~70 deg. sunny w/light breeze.

Running (Warmup/Cooldown/Intraspri) 30:00 [2] 3.0 mi (10:00 / mi)

Tuesday Sep 23, 2003 #

Strength (Misc Gym) 10:00 [1]

R-foot pretty sore today. It seems the hill work from last week made it upset. Plus it's threatening to rain, which never helps.

Monday Sep 22, 2003 #

Other Aerobic (Pool Run & Swim) 20:00 [2]

Some calf/foot/ankle & hamstring underwater strength too.

Sunday Sep 21, 2003 #

Running (Warmup, Trails) 15:00 [2] 1.5 mi (10:00 / mi) +50m 9:04 / mi

Running (Trails - Tempo) 23:30 [3] 3.1 km (7:35 / km) +150m 6:06 / km

Tried to do tempo, but got tired (did this at 11am w/o breakfast. Dumb.) R-foot got a little sore at ~10 minutes (up steep hill) and L-achilles just a little sore leaping a stream near the end.

Saturday Sep 20, 2003 #

Running (Paved) 8:00 [2] 0.8 mi (10:00 / mi)

Ran to car at PHL airport due to very slow parking shuttle.

Friday Sep 19, 2003 #

Running 10:00 [2]

Strength (Gym Weights) 15:00 [1]

Thursday Sep 18, 2003 #

Running (Dirt & Paved) 57:00 [2] 6.0 mi (9:30 / mi)

Wednesday Sep 17, 2003 #

Running (Warmup) 5:00 [2] 0.5 mi (10:00 / mi)

Strength (Misc Gym incl Foot) 10:00 [1]

Tuesday Sep 16, 2003 #

Running (Dirt & Paved) 30:00 [2] 3.0 mi (10:00 / mi)

Plus 3x~100 strides at the end.

Monday Sep 15, 2003 #

Running (Easy & Stretch) 10:00 [2] 1.0 mi (10:00 / mi)

Sunday Sep 14, 2003 #

Running (Warmup) 6:00 [2]

Could have been better

Orienteering (Race) 1:51:30 [4] 10.6 km (10:31 / km) +375m 8:56 / km

US Champs Day 2. Cleaner, but so was everyone else. Not enough for any US-eligible to pass me overall though so I ended up in 3rd US!!!!! Wow was that unexpected!
Physically, my R-foot barely hurt. My L-achilles was a little sore 2nd half of Day 1, and most of today. And I had a hamstring cramp up in some knee deep bushes about 3 minutes from the finish. Lost about 15-20 seconds fighting that, plus more due to slower running after that. At least that showed I was pushing at physical max.
GU helped today - I had one before the start and two on the run and didn't tire too badly. Yesterday I only had 1 at ~20 minutes into the 2 hours and I was really fading by the end - walking up very gentle hills that I should have been running.

Blue - Splits

Saturday Sep 13, 2003 #

Event: 2003 US Champs--Tahoe 2 Day
 

Running (Warmup) 7:00 [3] 0.78 mi (8:59 / mi)

Orienteering (Race) 2:02:30 [4] 11.55 km (10:36 / km) +420m 8:58 / km

US Champs Day 1. 18 minutes of errors spread over multiple controls, but almost everyone else had ever worse disasters, and a few who could have beaten me overall probably bailed when they could have continued... 3rd US on the day, 2 minutes behind Brian May, 10 minutes ahead of Syd Reader.

Blue - Splits

Friday Sep 12, 2003 #

Orienteering 15:00 [4] 2.14 km (7:01 / km)

US Champs Model, some at-pace map reading attempts

Orienteering 15:00 [2] 1.25 km (12:00 / km)

US Champs Model, light stuff

Thursday Sep 11, 2003 #

Note

Rest day. L-achilles and R-foot fine while walking today. Hopefully the relative rest this week (after a fun, but hard weekend) will help with a mini-taper/peak for the US Champs. Especially, I hope the achilles and foot don't get worse.

Wednesday Sep 10, 2003 #

Running 8:00 [2]

Some mild surges for better warmup

Strength (Gym - foot, plus light mi) 15:00 [1]

L-achilles much better today. R-foot sore at start of run on nearly every step, esp. inside twists, but after warmup it was much better.

Tuesday Sep 9, 2003 #

Running 30:00 [2] 3.16 mi (9:30 / mi)

Mostly paved, some dirt. L-achilles a little sore during/after. R-foot not bad.

Sunday Sep 7, 2003 #

Orienteering (Warmup/Cooldown) 12:00 [2] 0.67 mi (17:55 / mi)

setting flags

Orienteering (Mass Start Training) 35:30 [4] 5.5 km (6:27 / km) +100m 5:55 / km

L-achilles sore after and all evening. Hope it gets better. R-foot lightly sore after finishing for ~10 minutes.

Saturday Sep 6, 2003 #

Orienteering (Sprint (mass start)) 14:10 [4] 2.2 km (6:26 / km) +30m 6:02 / km

30th birthday - Angelica (& Eric W.) set up a 2km mass-start sprint as a surprise part of my birthday - very cool :)
L-achilles and R-calf a little sore after (no warmup/cooldown...)

Sprint - Splits

Sprint - Splits

Friday Sep 5, 2003 #

Running (Warmup/Cooldown) 6:00 [2] 0.6 mi (10:00 / mi)

Strength (Legs & Ankle Band) 12:00 [1]

Thursday Sep 4, 2003 #

Running (Grass & Trails) 2:12:00 [2] 12.0 mi (11:00 / mi)
slept:9.0

Last long run before US Champs. R-foot sore on very first step, but warmed up for 10 minutes and after stretch it hurt little for rest of run... Just a little sore in evening after. R-calf sore during after-run stretch, but not bad. L-achilles a tiny bit sore during after-run stretch, and later in day.

Wednesday Sep 3, 2003 #

Running (Warmup/Cooldown) 8:00 [2] 0.8 mi (10:00 / mi)

Strength (ONA 2 & Ankle-band) 20:00 [1]

Tuesday Sep 2, 2003 #

Running (Trails, Warmup/Cooldown/I) 35:00 [3] 3.89 mi (9:00 / mi)

Foot pretty good throughout. A little sore at times, but not bad at all compared after the Night-O' champs. 65 deg & drizzle - nice to be cool!

Running (Intervals) 15:20 [5] 2.0 km (7:40 / km) +260m 4:39 / km

Hill intervals, 4x 500m/65m climb, trails. McKaig central trail/bridge SE-end to Sign at E outlet from park. 3:56, 3:52, 3:52, 3:40. L-achilles a little sore later in day.

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