Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Apr 30, 2005:

activity

time

miles

Running

15:52:15

90.16

(10:34)

145.1

(6:34)

1585

Orienteering

12:31:38

54.13

(13:53)

87.12

(8:38)

3015

53 /

60c

88%

Strength

39:00

Total

29:02:53

144.29

232.22

4600

53 /

60c

88%

averages - sleep:7.5 weight:72.1kg

2:21

0:00

» now

Saturday Apr 30, 2005 #

Event: West Point

Orienteering race 1:28:30 [4] *** 9.2 km (9:37 / km) +405m 7:53 / km
shoes: O' Black/Orange VJ Twisters

Much speed variation today - forest was quite runnably when flat, and there were several trail options (which I usually took), mixed iwth lots of long-sidehill and/or dropoffs that were both quite rough, and required lots of map reading in the fog... Somebody flew away from me at the end, but with only one ~3 minute error, my time turned out to be pretty good.

Running warm up/down 26:30 [3] 3.0 mi (8:50 / mi)
shoes: O' Black/Orange VJ Twisters

Long warmdown back to parking lot. I thought it was about 2km, but it was more like 3-4...

Orienteering race (Sprint) 23:30 [4] *** 2.9 km (8:06 / km) +100m 6:55 / km
spiked:15/16c shoes: O' Black/Orange VJ Twisters

Quite the variety of terrain - starting with some quick semi-easy stuff, followed by short technical legs, followed by a brutal climb (where Katarina was reeling me in...), then back to park (well, building) O'.

Sprint - Splits

blue - Splits

Friday Apr 29, 2005 #

Running 25:00 [2] 2.5 mi (10:00 / mi) +10m 9:53 / mi
shoes: R-Reebok White/Gray/Red

Easy run, warmup for stretches and hip exercises. R-IT better than earlier in the week, but still not great.

Strength (Hip & Ankle) 5:00 [1]

Thursday Apr 28, 2005 #

Note
(injured)

Normally a long-run day, with my IT still upset, I skipped this.

Wednesday Apr 27, 2005 #

Running (Dirt Trails) 27:00 [2] * 2.8 mi (9:39 / mi)
(injured) shoes: R-Reebok White/Gray/Red

VF Fatlands loop with Angelica.
R-IT not as bad as yesterday, but still pretty poor. Wouldn't want to do anything hard. Back connection point seems the worst part today, with hip and leg being a little better.

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

The last week of fairly solid hip & ankle work hasn't been helping the IT recover nearly as much as in past flare ups. Although I have been neglecting it more than normal over the last 6 months, so perhaps it's payback time... I got the name of a good IT PT person...

Tuesday Apr 26, 2005 #

Running (Trails: wet dirt, gravel) 55:03 [2] 5.0 mi (11:01 / mi) +25m 10:50 / mi
(injured) shoes: R-Reebok White/Gray/Red

With Angelica.
Slept mostly on left side last night as that seems to make the R-IT happier. It was only mildly sore this morning, during run (9am) and for ~30 minutes after. It's getting a bit worse now (2 hours after.) No strength training yet. Perhaps I'll stretch now, and do strength later...

Monday Apr 25, 2005 #

Orienteering (Grass, Paved) 22:30 [2] * 2.0 mi (11:15 / mi)
shoes: R-Reebok White/Gray/Red

R-IT almost fine yesterday evening, but sore again this morning. Sore during afternoon & work, annoyingly so. Jogged, and it felt mostly better during jog. Stretched after and did hip squats. By 10 minutes after the run, it was darn sore again. Did some good stretching, but that only helped for about 20 minutes. Tried 400mg IB. Still pretty sore this evening while I write this.

It's sore all the way from the attachment point on the upper right corner of lower leg (tibia?), through hip and into back. Darn. No intervals tomorrow. Perhaps a rest day? Or just a short run like today? I was hoping to do an hour or more with Angelica, as Grandma's in town... we'll see how my hip feels tomorrow...

Strength (Hips & ankles) 5:00 [1]

Sunday Apr 24, 2005 #

Orienteering race (VF Mt. Joy) 1:29:05 [4] *** 11.75 km (7:35 / km) +500m 6:15 / km
spiked:23/25c slept:8.5 weight:72.1kg shoes: O' Black/Orange VJ Twisters

My 'home' map - a decent run, including some very good use of the rugged backside of Mt. Joy - plenty of climb, but none felt gratuitous. One bogey on a steep hill. I didn't quite contour far enough to get to my attackpoint, and then even after figuring out where I was (saw 18 from a distance) I was fairly hesitant on the long bad contour toward 17...

1st Vadim, 85 - a very solid run by Vadim, all alone.
mp Mihai, 87 - sounds like a decent run, but he didn't read a code. They were even easy codes 201-224 for controls 1-24 - but the park is familiar, so it's easy to punch and go without even looking - I'll take that as a reminder to me (esp. with West Point coming up) - Always check the codes...
2nd Me, 89.
3rd Randy, 99 (apparently feeling slow/distracted and thought, even before others finished, that he could do 10 minutes better someday...)

Running warm up/down (Warmup only, in terrain) 5:00 [3] 0.4 mi (12:30 / mi) +10m 11:36 / mi
shoes: O' Black/Orange VJ Twisters

I didn't even have anything to do afterwards, aside from chat, and I didn't cool down. Bad boy... Even went to pizza afterwards with the meet crew+more, but still that wasn't enough socializing... :)

Blue - Splits

Saturday Apr 23, 2005 #

Running (Trails, grass) 1:02:00 [3] 6.0 mi (10:20 / mi) +40m 10:07 / mi
shoes: R-Reebok White/Gray/Red

Downpour for first 10 minutes, then quite nice with beautiful flowers in VF park. Stayed out of forest to avoid seeing streamers for tomorrow's O' (saw none). Good hip/ankle work at 25 minutes. R-IT still pretty sort today, but not quite as bad.

Strength (Hip & Ankle) 5:00 [1]

Hip clock squats off an 8 inch high water pipe end on the side of the trail, 25 minutes into an hour run.

Friday Apr 22, 2005 #

Running warm up/down (Grass, trails.) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Workout #1: Left foot outside bottom hurt on grass tufts today. Gotta do more ankle work (in the air and isometric, as the band seems to make it more sore sometimes.)

Running 7:24 [3] 1.6 km (4:37 / km) +120m 3:22 / km
shoes: R-Reebok White/Gray/Red

Workout #1: VF Mt. Joy hill Sprints - Murphy/Bricker style 3:41 & 3:43 (normally I do 6, but I ran out of time and had to go pick up AJ.) R-IT a bit sore.

Running (Grass/Paved) 30:00 [2] 3.2 mi (9:22 / mi) +50m 8:56 / mi
shoes: R-Reebok White/Gray/Red

Loop through the neighborhood, followed by some good stretching and some hip/ankle work.

Strength (Hip/Ankle) 5:00 [1]

Thursday Apr 21, 2005 #

Note
slept:6.5

Too much junk TV in the hotel on Wed. night to get up at 5:30am and run. Good thing I watch TV only about once a month at home... Meetings in the AM, flew home in the PM.
R-IT band pretty darn sore this evening. Should probably do some strength training for it.

Wednesday Apr 20, 2005 #

Running (Paved, grass) 27:00 [2] 3.0 mi (9:00 / mi) +5m 8:57 / mi
shoes: R-Reebok White/Gray/Red

Strength (Hip & a little Ankle) 4:00 [1]

Tuesday Apr 19, 2005 #

Running long (Trails @ Rancho) 1:57:27 [2] 9.56 mi (12:17 / mi) +600m 10:17 / mi
shoes: R-Reebok White/Gray/Red

Early AM, up power poles and back down. Route: 12v456STU3FWV2D1Slow. Left knee/patellar tendon a little sore near top and on part of way down. Seems fine now, a few hours later.

Monday Apr 18, 2005 #

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Flew from PA to CA and worked. Short run but not a bad day for a short run...

Sunday Apr 17, 2005 #

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: O-Black/Green VJ Spikes

Warm up & short warm down...

Orienteering race 1:01:45 [4] *** 9.05 km (6:49 / km) +200m 6:09 / km
shoes: O-Black/Green VJ Spikes

1:5000 map @ Hawk Mtn. w/map exchange made for kindof a really long Sprint.

I did make another 1:5000 mistake, not going around on a trail (which was often the best option for much of the leg.) Didn't loose much time overall, but still got beat by ~1:30...

Red - Splits

Saturday Apr 16, 2005 #

Running warm up/down 20:00 [2] 2.1 mi (9:31 / mi) +40m 8:59 / mi
shoes: R-Reebok White/Gray/Red

VF Park

Running tempo (Grass) 35:38 [4] 5.2 mi (6:51 / mi) +50m 6:39 / mi
shoes: R-Reebok White/Gray/Red

Same 5.2 mile loop as on Jan. 30. I was ~4% slower this time. Last time was a thin layer of snow, over pavement. This time I stayed on the grass.

Start at corner where 5.2 mile slow has a junction with the short spur to the Welcome Center parking lot, run inside paved trail, within 2m of pavement. Splits at gulph mills road crossing, right turn, end of parking lot road, gulph mills road xing, old dirt road xing, right turn near 23, Washington's monument parking lot road xing, maintenance road xing, finish
7:43, 8:20, 2:16, 1:38, 2:55, 1:00, 4:29, 4:56, 2:21

Friday Apr 15, 2005 #

Running long 2:15:00 [2] * 15.0 km (9:00 / km) +300m 8:11 / km
shoes: R-Reebok White/Gray/Red

Perimeter of VF Park, Mt Joy & Misery side of Shuykill. Found a newly improved trail along the river from about mid-park to Washington's HQ. Read O-sport (old one) to pass the time...

Thursday Apr 14, 2005 #

Orienteering long (VF Mt. Misery, USGS) 50:00 [2] ** 5.0 km (10:00 / km) +250m 8:00 / km
shoes: O-Black/Green VJ Spikes

Attempted a long slow on Mt. Misery's hills, but the gas tank hit empty at 40 minutes so I jogged it back to the car. I ate all I could of cereal for breakfast, but I remembered too late that the reason I stopped eating was because I ran out of cereal, not because I was full...

Strength (Hip & Ankles) 5:00 [1]

But at least I added some hip/ankle work. I need to get more regular in doing this again, as my R-IT has been a touch sore on occasion over the last few weeks.

Wednesday Apr 13, 2005 #

Running 29:00 [2] * 3.2 mi (9:04 / mi) +50m 8:39 / mi
shoes: R-Reebok White/Gray/Red

Running from my home, I can't get very much climb in, unless I just run up and down the steepest roads over and over again. I think a neighbor might begin to wonder....

C • 2

Tuesday Apr 12, 2005 #

Orienteering warm up/down (Course Setting) 40:00 [2] *** 4.0 km (10:00 / km) +80m 9:05 / km
shoes: O-Black/Green VJ Spikes

Checking out control points for the mid-May Sprint & White/Yellow at Green Lane (DVOA.)

Orienteering tempo 28:00 [4] *** 4.0 km (7:00 / km)
shoes: O-Black/Green VJ Spikes

Two loops of the Sprint course. Got stuck really bad on a rose/thorn thing. Several 1/2" thorns sticking out from 3 big branches totally trapped me at one point. As this was not a race, I took 2 minutes to detached myself from it, and then, as it was on a good approach to one control, I stomped it repeatedly into the ground so it hopefully won't get competitors (or the course setter again :) I was in view of a school building though, so there may have been a few teachers thinkings I was little loopy. None called the cops though... Either that or I was in the woods when they drove by...

Monday Apr 11, 2005 #

Running (Grass, dirt, paved) 31:00 [2] 3.3 mi (9:24 / mi) +30m 9:08 / mi
shoes: R-Reebok White/Gray/Red

Loop around near home, mostly on mowed grass, 2 minutes on a wooded trail, 5 on a dirt road. And yet, I peeled a tick off after I finished. Big guy, still crawling. Time to spray when running...

Sunday Apr 10, 2005 #

Event: Billygoat Run

Running warm up/down (Road/terrain) 15:00 [3] 1.0 mi (15:00 / mi)
shoes: O' Black/Orange VJ Twisters

Good warmup, short cooldown

Orienteering race (Billygoat!) 2:06:46 [4] *** 13.0 km (9:45 / km) +600m 7:55 / km
shoes: O' Black/Orange VJ Twisters

Good run, chasing well at times, enjoying the pack navigation that the open (visibility) woods often allowed. Leading or co-leading packs for much of the way, sometimes with good orienteers with me that weren't sure where we were... (Not that I was totally sure, but I generally had a plan...)

My best leg:
Out of 6, I was late in the pack, but tried hard to reel them in. I was first tracking Vadim, who got stuck in some vegetation, and then I kept slowly catching up to Kenny (who, leading the pack, had to follow the twists in the trail, while the followers could see where he was and shortcut through the better parts of the forest.) After passing the big lake, I aimed a little right after KW went left. Apparently I dragged the remainder of the pack with me. Lots of up/down (probably more than needed) on rough compass, I kept pushing to try to lose some of the followers. I drifted further right near the end than intended, but then I had a stone wall to guide me to the hill-mass, which gave me a confident attack. I hestitated for only a few seconds on the trail/ridgeline to invert contours back to accurate and dive into the control, and was indeed surprised to see Will there.

I did some armchair contour inversion exercises about a year ago where I intentionally imagined chunks of a map both ways - after a race where I had a contour inversion issue. As a result, I think, correctly re-inverting the contours mentally was much quicker this time than in the past.

27th Annual - Splits

Friday Apr 8, 2005 #

Running warm up/down (Rough grass, forest, trai) 58:00 [2] ** 5.0 mi (11:36 / mi)
shoes: O-Mixed purple & black

Running intervals 17:08 [4] 4.15 km (4:08 / km) +35m 3:58 / km
shoes: O-Mixed purple & black

Slightly up and down in fields (a little rough, but mowed to ~3 inches) at VF Mt. Joy.
290m+540m
1:10+2:15=3:25
1:18+?
1:14+2:16=3:30
1:18+2:07=3:25
1:11+2:11=3:22

Thursday Apr 7, 2005 #

Running 31:00 [2] 3.0 mi (10:20 / mi) +100m 9:22 / mi
shoes: O-Black/Green VJ Spikes

Another easy day to rest my stuffy nose. Plan to do intervals tomorrow. Perhaps flattish grass, or compass-in-grass instead of hills, for variety.

Finally finished my analysis of the Pig... Most through I've done in some time. Main lessons:
(1) on 1:5000 maps, the cost of going around a 5m contour is much less even than on a 1:10 map...
(2) I've got to be more precise in my 'rough' compass, esp. when rushing on a Sprint event.

Strength (Foot/Ankle) 5:00 [1]

Ankle just in air, and it's fine later. L-foot actually hurt a bit early in today's run (in rough grass downhill), so I took the shoe off, and put it back on again, and it was mostly better. Odd. Maybe I should retire these shoes for a while...

Wednesday Apr 6, 2005 #

Running 5:00 [2] 0.5 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

Meant to be a 30 minute day, but didn't plan well.

Tuesday Apr 5, 2005 #

Running long (Forest, trails, grass) 1:41:05 [2] 9.0 mi (11:14 / mi) +100m 10:51 / mi
shoes: Old Vj Black & Yellow O-shoes

At Willows in Radnor. Nice run, warm day. Still congested from Trials cold.

Monday Apr 4, 2005 #

Running warm up/down (Grass/Paved) 13:00 [2] * 1.73 km (7:31 / km)
shoes: Old Vj Black & Yellow O-shoes

Same old home map, partial loop. Felt fine before, which is good given the 3 races in a row. R-knee a little sore after.

My L-foot is, thankfully, fine. I think I'll do ~90-120 minutes (still have a minor cold (mild sore throat & stuffy nose) - which I had during the Trials too) easy tomorrow, and save the intervals for Thursday.

--
Just wrote up all my log entries for this year's Trials. I plan to draw routes, enter splits, and plan things to do better in my next run (the BillyGoat) tomorrow (although I should probably finish my taxes soon too...)

Sunday Apr 3, 2005 #

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: O' Black/Orange VJ Twisters

Warmup, and again failed to do a cooldown. Had to change then drink, then do Trials scores... I'm glad I parked close to the finish/results area, and OCIN had easy printer use and was willing to share.

Orienteering race 1:34:53 [4] *** 12.1 km (7:50 / km) +300m 6:59 / km
shoes: O' Black/Orange VJ Twisters

I knew I had to have a great race to have a shot at making the team, so I went out trying to push at near-Sprint/Short pace for the whole course. Also tried very hard to maintain that concentration and push hard. It worked pretty darn well, with me passing the 3, 6, and 9 minute ahead starters and holding off Boris. Late in the run though, with brain and body tired, I made a few navigational errors - some minor route choice issues. Then, and the way to the 2nd to last control, I started off with a parallel error and then had a map-jump issue (thinking I was already at the next feature), and then made another poor route choice, all combining for a 2 minute plus loss, which also allowed Boris to catch up.

Still the rest of the course was pretty good and I'm happy with my time and result (in the top 'group' from 82-94 minutes, next result being 99 minutes...), esp. in a long course where I've often been much further back from the top in the past.

Not quite a good enough performance to make the team, and the people ahead of me all outran me, one way or another. Dan Stoll, for example, edged me just slightly on Friday and Saturday, and a bit more on what I felt was my best run, on Sunday, where he ran more or less alone (as I did I for ~85% of the course.) Plus, I think he and Sergei V. in particular are in (or can be in) significantly better physical shape that I, and can thus benefit a lot more than I could by the presense of other runners at WOC.

Blue - Splits

Saturday Apr 2, 2005 #

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: O' Black/Orange VJ Twisters

Rain and heavy wind/cold made the outdoor childcare impossible so Angelica & I had to switch off with kids. After dropping them at Chuck'E'Cheese's, I drove quickly to the park, knowing I'd be close on making my start. With about 600m to go, I got a pulled over for 46 in a 30 zone in the park... To make matters worse, it took the guy ~20 minutes to write the ticket, (I went back to his patrol car after 15 minutes to ask what I could do to speed things up and he was chatting on his phone...) so my start time arrived at about the time I parked the car.

Deciding I was probably DQed as far as Trials was concerned, I was still hoping to make a start for the Short Champs. Fortunately, I ran by Mike Minium on the way and he radioed ahead to keep the start open.

The race went okay, given the super sloppy conditions and lack of anyone else in the forest (actually, I did see 1 other person the whole time...) (more in the other post.)

Then, upon finishing, I noticed that in my hurry to start, I'd locked myself out of my car. In 40 degree rain with 20-40 mph of wind, and the family waiting for me to pick them up. About 50 minutes and two numb feet later, I'd finally broken back into my car, with the eventual help of two e-punch stands to wedge a crack in the door, and a metal finish post to hit the power lock. (Many other items failed...) About 90 minute later, after 45 minutes in warm water, I finally felt more or less normal...

Then I had to go do the start lists for Sunday. Maybe we'll come up with some alternate pre-seeding, or just 3 semi-random days of starts next year...

C • 1

Orienteering race (Lots of mud) 48:15 [4] *** 5.4 km (8:56 / km) +320m 6:54 / km
shoes: O' Black/Orange VJ Twisters

I was expected wet and muddy, and I got it. I had several issues. I think I was focussing too hard on trying to find places to run without falling than on navigating. Although it was important to be able to run without falling.

I have intentionally done training runs even in crappy weather like this, so I knew how to run in the forest okay, but combining the wet forest running with good concentrated navigation isn't yet a strong skill... Something to work on. Train, in the forest, with a map, in crappy weather. In case you need to do it during a race.

I had a one new mud experience. Several times during the run, I couldn't see the map and had to wipe mud off - that's not the new part - but twice during the course, I looked at my compass, and couldn't see the North arrow, and had to wipe the mud off...

Blue - Splits

Friday Apr 1, 2005 #

Event: Flying Pig IX (US Team Trials)

Orienteering 30:00 [3] *** 2.5 km (12:00 / km) +100m 10:00 / km
spiked:2/3c shoes: O-Black/Green VJ Spikes

Medium paced loop around an old course at ? (25miles NE of Cincinnatti on I71...). L Foot twinged a bit, but not too bad.

Orienteering (Old course rerun) 30:00 [3] *** 2.5 km (12:00 / km) +100m 10:00 / km
spiked:2/3c shoes: O-Black/Green VJ Spikes

Rerun of 3 controls on map about 25 miles NE of Cincinnatti on I-71. While on drive to Sprint... (Slept in Columbus.)

L-foot twinged a bit and got mildly sore after, with just a few hours before the Trials sprint...

Running warm up/down (Grass) 15:00 [2] 1.5 mi (10:00 / mi) +20m 9:36 / mi
shoes: O-Black/Green VJ Spikes

Long slow warmup, not much cooldown. Foot sore a bit on and off and was afraid I wouldn't be able to push off. But it eventually seemed to warm up okay and I didn't noticed it much during the Sprint.

Orienteering race 18:24 [4] *** 2.5 km (7:22 / km) +60m 6:34 / km
spiked:11/13c shoes: O-Black/Green VJ Spikes

Almost a very good race. I did reel in Randy, who just wasn't moving that fast. Leif missed his start so there was no one chasing me.

I had a 15 second drift on #3. I've got to check my compass longer/more times because it's sometimes off at first glance and you can just say 'go, go, go' and be off by 30-45 degrees or so. Not good. But if this was my only problem, it would have been a fine run.

But then, for some reason, I decided that 3 little 2-contour reentrants with gullies at the bottom wouldn't be that hard, and so why go all the way around. Despite having some easy legs to read the map on, I didn't check it enough, and didn't notice the short cuts on the long way around. I also wasn't thinking that at 1:5000, it's even less costly to go around.

That cost about 45-50 seconds right then and there, and I probably lost another 10-20 on the rest of the course from having totally shot my quads with that route choice.

Overall not terrible, but not nearly as good as it should have been. And for me to go to WOC, I need a combination of very good and great races...

Sprint - Splits

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