Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2003:

activity	#	time	miles		km		+m
Orienteering	5	8:07:24	32.93	(14:48)	53.0	(9:12)	2345
Running	15	5:59:10	32.79		52.77		300
Strength	7	1:07:00
Other Aerobic	2	1:00:00
Total	22	16:13:34	65.72		105.77		2645

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Sunday Nov 30, 2003 #

Orienteering (Race) 1:04:50 [4] 7.5 km (8:39 / km) +220m 7:32 / km

Sloppy, and apparently not motivated to run properly for the full hour.

Running (Warmup) 4:00 [3]

40, mostly sunny, occasional wind

RED - Splits

Friday Nov 28, 2003 #

Running (Warmup/Cooldown) 20:00 [2]

Running 10:00 [4]

~2:30, 5:00, 2:30 hard w/ 30 seconds rest. Lacking motivation.

Thursday Nov 27, 2003 #

Running 5:00 [2]

Strength (Ankles @ Gym) 3:00 [1]

Wednesday Nov 26, 2003 #

Running (Long Slow, mostly grass) 1:12:00 [2] 7.58 mi (9:30 / mi)

Tuesday Nov 25, 2003 #

Running 24:00 [2] 2.82 mi (8:31 / mi)

Sunday Nov 23, 2003 #

Orienteering (Bag Pickup) 50:00 [2] 2.3 km (21:44 / km) +90m 18:11 / km

A few hours after goat, while Poison oak still soaking into my skin... hopefully the Tecnu got most of it...

Orienteering (Race) 1:42:30 [4] 9.5 km (10:47 / km) +865m 7:25 / km

Golden Goat - 1st place!!! Beat Syd!!! (by 16 minutes!) Picked a better skip and he was 2.5 minute behind at course rejoin, but knowing that, apparenly he tried to pick up the pace and made lots of mistakes as a result.

I also had a "Stanford track star" (4:00 mile 5 years ago, and <<35:00 10km today) with me all the way from 4 to the finish, (he was with Syd to 4...) I tried to break away several times, e.g. on a steep rocky bushy downhill, and on a moderately forested downhill where I'd prememorized the whole route. No luck - he can run through terrain just fine!

I beat him at the end by my GO control strategy. Instead of running straight toward it, I made like I was running past it toward other location. Then, at the last minute, I leapt off a 10 m earthbank (not a cliff, just very steep dirt) beating him to the punch, and then the 3-4 second punching headstart was enough to beat him in the 80m chute!

I'm not sure he wanted to try to beat me in - I think he was happy for the following-ride, and to finish behind me, but I wanted to make sure :)

The Goat - Splits

Thursday Nov 20, 2003 #

Running 33:20 [2] 3.7 mi (9:01 / mi)

Wednesday Nov 19, 2003 #

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

Strength (Misc from ONA2) 15:00 [1]

Tuesday Nov 18, 2003 #

Running (Warmup/Cooldown/Intraspri) 20:00 [2] 2.0 mi (10:00 / mi)

Running (Intervals) 12:59 [4] 3.3 km (3:56 / km)

I 1000: 3:56, 3:57
I 600: 2:14, 2:33
for Vdot's of 50, 50, 53, 47
Calves sore on last 600 and I'm trying not to do too much before the Goat. Seems kinda slow though, esp. w/Vlad & Syd's R workout the previous week seeming like VDOT of near 60... Although that's somewhat explainable by orienteers relative strength for short hard exercise, I'm a little nervous about following Syd around the Goat with him hypothetically over 10% faster than me...

Also did 1x100 @ ~19 during a warmdown (call it a strider :)

Monday Nov 17, 2003 #

Other Aerobic (Water Aerobics) 30:00 [3]

Hardest I've ever pushed on one of these. L-foot top and R-hip flexor got sore... They seem more or less better by the next day now.

Sunday Nov 16, 2003 #

Event: Blue Hills Traverse

Orienteering (Race) 53:32 [4] 8.3 km (6:27 / km) +60m 6:13 / km

Clem got me by 1.5 minutes. We are very even pace wise, and he got me mostly by faster fights through briars. But the Brit got us both. Gotta get faster. Maybe I'm not running enough..

Red (Brown+Green) - Splits

Friday Nov 14, 2003 #

Strength (In Pool, Legs/Ankle) 15:00 [1]

Thursday Nov 13, 2003 #

Running (Grass/Trails) 1:10:00 [2] 7.0 mi (10:00 / mi) +150m 9:23 / mi

VF Park. Weather varied from 50 deg, calm & sunny, to 40 deg, 40 mph wind, w/snow flurries. Aside from the weather, I felt fine, with my R-knee mostly healed internally. (Still a little bit sore on the outside of the kneecap.)

My least favorite weather for running has got to be wind. I'd rather run in calm conditions under 20 degree clouds, or 35 degree rain, than even 60 degrees and 30mph of wind. With today's wind/sun/snow variety, lycra top/bottom & the US team warmup top worked okay, but I really should have had a hat/neck covering for when the wind got bad.

Wednesday Nov 12, 2003 #

Running 10:00 [2] 1.0 mi (10:00 / mi) +30m 9:09 / mi

Strength (ONA1) 15:00 [1]

Tuesday Nov 11, 2003 #

Running (Warmup/cooldown) 13:00 [2] 1.3 mi (10:00 / mi)

Running 9:22 [3] 1.72 km (5:27 / km) +60m 4:38 / km

Loop #1, semi-hard, knee soreness doesn't vary with running speed so I think it's still just fall-damage. Good. Still taking it relatively easy due to knee and lingering congestion

Running 8:29 [4] 1.72 km (4:56 / km) +60m 4:12 / km

Loop # 2: Down, flat, up loop. Grass/paved.

Monday Nov 10, 2003 #

Other Aerobic (Water Aerobics) 30:00 [2]

Some hard, some easy. Great stretching after. Knee not better nor worse than yesterday.

Sunday Nov 9, 2003 #

Running (Grass mostly) 22:00 [2] 2.2 mi (10:00 / mi)

R-knee feeling much better today. Still a little sore underneath, and at R-IT (outside), and the main skin damage on top is swollen, but I can bend it to 90 degrees before it starts feeling tight.

Strength (Ankles @ Gym) 4:00 [1]

R-foot was starting to get sore @ ~32 reps, but did 40 of all anyway. Not bad.

Saturday Nov 8, 2003 #

Note

R-knee feels much better today (it's sunny, clear and dry, coincidence?). While there is soft tissue pain on the outside (near the IT gap) and underneath, they are getting better.

However, I still have a little sore throat (since Mon.) so I won't be doing much today, or tomorrow (I was course designer/streamerer anyway...)

R-foot has been pain free all week, incl during ankle exercises.

Friday Nov 7, 2003 #

Running 8:00 [2]

Strength (Ankles only) 5:00 [1]

Thursday Nov 6, 2003 #

Note

R-knee still pretty sore, and it's clearly internally sore, although how structurally damaged is still unclear.

Last night the patellar tendon burned a bit, which seems like an old bad injury which I sure hope doesn't recur.

I'd like to run on it a little, maybe to the gym (avoiding R-knee work) to try it out a little more.

Running 5:00 [1]

Strength (Legs) 10:00 [1]

Tuesday Nov 4, 2003 #

Running 2:00 [2]

Jogging in the hallway. Limping quite a bit due to sore R-knee.

Monday Nov 3, 2003 #

Note

R-knee was pretty sore but seems to have peaked and be getting a little better already (noon Monday.) No running at all today, to let it heal better. I still think it's just surface/soft-tissue damage with nothing structural. If I do anything tomorrow, it should be quite light, or the pool, or something like that.

Sunday Nov 2, 2003 #

Orienteering 1:47:00 [4] 12.1 km (8:51 / km) +400m 7:35 / km

Felt pretty similar to yesterday, and fairly clean again (I think) but had a ~5-10% worse result, relatively, dropping two places overall. I'm getting a sore throat today (Mon.) so maybe that was affecting things. Plus I fell 3 more times, including one hard one on my R-side (hurting my R-knee again) which couldn't have helped much. After the third fall (~2km from the end) I was kind of dragging my R leg along behind me at times. Also, my legs were probably a little shot from the runs the previous day, as I wasn't as good at being aggressive on climb, and was a little sloppier/slow through green. I'll need to wait for splits to get a better idea of what happened.
2x ice/elevation for the knee this evening...

Blue - Splits

Saturday Nov 1, 2003 #

Event: DVOA Watergap A event

Orienteering (Race) 1:37:00 [4] 11.3 km (8:35 / km) +650m 6:40 / km

Ran hard, fairly clean. Fell 4 times, including 3x on the first leg, hitting my R-knee pretty hard on a rock on the 1st fall. After some numbness it was okay. My time was pretty reasonable. I caught Vlad 5 minutes halfway through, pulled nearly 1 min ahead, then really started dying off and he got 1 minute ahead by the end.

Orienteering (Warmup) 7:02 [3] 1.0 km (7:02 / km) +30m 6:07 / km

US Team 1KM as warmup

Orienteering (Race) 5:30 [4] 1.0 km (5:30 / km) +30m 4:47 / km

US Team 1km re-run, after finish on Day 1, w/sore knee. I wonder if this alone affected Day 2 much? I hope not.

Blue - Splits

1 km Challenge - Splits

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