Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2006:

activity

time

miles

Running

18:53:32

108.3

(10:28)

174.29

(6:30)

1643

Orienteering

5:42:23

34.62

(9:53)

55.72

(6:09)

1090

62 /

80c

77%

Other Aerobic

32:30

Strength

11:00

Walking

7:30

0.37

(20:07)

0.6

(12:30)

Total

25:26:55

143.29

230.61

2733

62 /

80c

77%

averages - rhr:39 weight:74.4kg

1:43

0:00

» now

Thursday Nov 30, 2006 #

Running 43:41 [2] 6.11 km (7:09 / km)
ahr:133 max:170 shoes: R-Reebok Light Blue

Wednesday Nov 29, 2006 #

Running 10:00 [2] 1.5 km (6:40 / km)
shoes: R-Reebok Light Blue

Running 22:35 [2] 3.22 km (7:01 / km)
shoes: R-Reebok Light Blue

Tuesday Nov 28, 2006 #

Walking 7:30 [1] 0.6 km (12:30 / km)
shoes: R-Reebok Light Blue

After limping to the mailbox last night with that really sore front-low-shin (foot flexor?), I was quite happy to wake up feeling 90% better. I tried a walk around the block and I had to go pretty slow to keep it from getting sore, but that seems much better than last night. And the swelling/bump is down a bit too.

I think I must have tweaked/whacked it during the Sunday run.

Did some DT work (as much as I can in the small spot - maybe dime size - that hurts) last night, as well as 600mg IB, and a few icing's.

Icing now and took 200mg IB (plus DT) after the walk.

Running (Paved) 5:30 [2] 0.6 km (9:10 / km) +6m 8:44 / km
shoes: R-Reebok Light Blue

Tried a jog in the evening. Ankle/shin no worse than the morning.

Monday Nov 27, 2006 #

Running (Grass, paved) 29:15 [2] 4.9 km (5:58 / km) +45m 5:42 / km
shoes: R-Reebok Light Blue

11AM, After dropping the car off. Route

Running 31:00 [2] 4.9 km (6:20 / km) +45m 6:03 / km
shoes: R-Reebok Light Blue

4 PM return route to get car. This time, the lower end of my left shin/upper-ankle muscle (responsible for slowing the foot on heel-strike), which was mildly sore on a few steps in the morning run, got sore in about a minute, caused me to stop and stretch/massage it after 2 & 7 minutes, and generally was really sore, not warming up inthe 30 minute run. Damn. Ouch too. Pavement was a lot worse than grass, downhill worse than up, and landing on my heel a lot worse than landing on my toe. Left foot flexor

Score-O - Splits

Sunday Nov 26, 2006 #

Orienteering race 51:34 [4] 8.54 km (6:02 / km) +200m 5:24 / km
ahr:168 max:174 shoes: R-Reebok Light Blue

Chased Vadim on a re-run of the VF Goat 2 (I'd never run it before). On the only real route choice, we went different ways, and never saw each other again. I thought he was behind because he said he was planning to run 'easy', but apparently he'd accidentally skipped a control (plus ~1min errors by me) to take an early 2-minute lead, and that was far enough to be out of sight for the rest of the race (I finished 3 minutes back.)

Running warm up/down 11:00 [2] 1.65 km (6:40 / km)
ahr:142 shoes: O-Black/Green VJ Spikes

Saturday Nov 25, 2006 #

Running long 1:09:08 [2] 9.92 km (6:58 / km) +50m 6:48 / km
ahr:129 max:147 shoes: R-Reebok Light Blue

Some loops around the Morris Arboreturn area. Lots of open space around there.

Friday Nov 24, 2006 #

Running (Paved w/jogging stroller) 26:23 [2] 4.5 km (5:52 / km) +54m 5:32 / km
shoes: R-Reebok Light Blue

Thursday Nov 23, 2006 #

Running long (Grass, paved) 1:43:21 [2] 16.19 km (6:23 / km) +50m 6:17 / km
ahr:133 max:146 shoes: R-Reebok Light Blue

Hard (to get motivated) slog in the rain. At 24 minutes I realized I didn't eat enough breakfast, but I kept pushing pretending it was the last loop of the highlander, and I didn't totally break down.

Wednesday Nov 22, 2006 #

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: R-Reebok Light Blue

PM, shorter than planned due to lack of light. It's dark at 5 now...

Running tempo 4:14 [4] 1.0 km (4:14 / km) +12m 4:00 / km
shoes: R-Reebok Light Blue

Was planning to do hill intervals, than 3xkm intervals, but it was too dark & I had no light

Running (Paved, Dirt) 26:32 [2] 4.32 km (6:09 / km) +50m 5:48 / km
ahr:129 max:142 shoes: R-Reebok Light Blue

AM around phoenixville, picking up a hot pretzel

Tuesday Nov 21, 2006 #

Running 1:18:19 [2] 12.71 km (6:10 / km) +50m 6:03 / km
ahr:138 max:149 shoes: R-Reebok Light Blue

VF Park "8-mile:

Monday Nov 20, 2006 #

Running (Paved, Trails) 27:30 [2] 2.7 mi (10:11 / mi) +100m 9:08 / mi
shoes: R-Reebok Light Blue

Getting a little chilly - I should find my gloves.

Running (Grass, paved) 18:03 [2] 1.8 mi (10:02 / mi)
shoes: R-Reebok Light Blue

Grass zig-zags, then it was too dark so I switched to the pavement nearby.

Sunday Nov 19, 2006 #

Event: Philadelphia Marathon

Event: HVO/DVOA Dual Event

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +10m 9:42 / mi
ahr:120 shoes: R-Reebok Light Blue

Unfocussed warm up

Orienteering race 55:38 [4] 9.13 km (6:06 / km) +300m 5:14 / km
ahr:167 shoes: R-Reebok Light Blue

Had a hard time pushing full speed. Wasn't too bad though - HR-measured effort was between last Sat. & Sun. efforts. Hamstring fine, muscles in general were a little tired esp. in the middle.

Navigation good w/~1 min. total, incl. a 30-sec route choice error (didn't see a good around route) was the worst single error.

Running (Trails) 5:00 [2] 0.7 mi (7:08 / mi)
shoes: R-Reebok Light Blue

Some downhill running on AJ's white course - he was 6:20/km on one leg (excluding the ~45 seconds planning...), and he was 4:48/km (GPS) on one 100m section down a trail.

Red - Splits

Saturday Nov 18, 2006 #

Running (Grass, paved) 28:03 [2] 2.8 mi (10:01 / mi)
shoes: R-Reebok Light Blue

After long flight...

Friday Nov 17, 2006 #

Running 12:00 [2] 1.0 mi (12:00 / mi)
shoes: R-Reebok Light Blue

Woke up, and worked a bit to wake up before running. But 'a bit' became 1.5 hours, so the run got scrunched to 12 minutes. Oops.

Thursday Nov 16, 2006 #

Running 47:02 [2] 6.84 km (6:53 / km)
ahr:128 max:142 shoes: R-Reebok Light Blue

Canyon Rim & Canyon near Qualcomm San Diego. AM run, ~60 degrees at the rim/plateau, ~40 in the canyon, 200m away...

Wednesday Nov 15, 2006 #

Running (Trail) 39:51 [2] 6.53 km (6:06 / km) +20m 6:01 / km
ahr:137 max:146 shoes: R-Reebok Light Blue

Torrey Pines - an old road trail from Sorrento West

Running warm up/down (Trail, paved) 22:50 [2] 3.43 km (6:39 / km) +20m 6:28 / km
ahr:125 max:148 shoes: R-Reebok Light Blue

Trails btwn pacific center blvd & sorrento valley rd, 92121

Running hills (Trail) 7:47 [4] 1.45 km (5:22 / km) +85m 4:09 / km
ahr:169 max:175 shoes: R-Reebok Light Blue

A hill surge - was thinking I might take this week all easy, but it was getting dark & cold, so a quick run up made sense.

Tuesday Nov 14, 2006 #

Running (Paved/dirt) 17:00 [2] 1.7 mi (10:00 / mi)
ahr:134 max:146 shoes: R-Reebok Light Blue

AM, Campbell Inn, North & back

Running hills 27:00 [1] 2.77 mi (9:45 / mi) +120m 8:35 / mi
ahr:137 max:162 shoes: R-Reebok Light Blue

Hills on a treadmill. Slowly ramped the grade from 0-5%, then went up to 15% grade, 15 min/mile at one point...

Monday Nov 13, 2006 #

Running 22:24 [2] 3.79 km (5:55 / km)
ahr:133 max:142 shoes: R-Reebok Light Blue

Sunday Nov 12, 2006 #

Orienteering race 1:36:30 [4] *** 16.0 km (6:02 / km) +160m 5:45 / km
ahr:161 max:169 spiked:25/29c shoes: O-Black/Green VJ Spikes

Physically I was sore/beat when I started, and I knew it would be the longest race I'd run in a year. Those mental & physical factors combined and I didn't really push at all as hard as I should have for this race. My MaxHR was less than yesterday's average - and I was trying to push, especially on roads or and in the (long) chute, and I just wasn't turning my legs like yesterday.

And, I blew ~3.5 minutes on one bag in an area I've been lost in before (on the old map) - via GPS I can see that I got in the wrong line of white/yellow in a patchy area. Trying to read the map in there w/o compass+pace backup was poor - definitely should've compass & paced between features, rather than trying to map read the subtle details on the fly.

And, 2 bags later, I got excited to see my bag on a green patch on the side of a hill, and didn't check the code because it was on the right feature and I was trying to chase ken sr. out of the control. Dumb. It was ~75-100m before my bag.

I probably checked 75% of the codes, but with 29 I often got impatient to look up/down the list for a matching # while running... Dumb.

Running warm up/down 3:00 [2] 0.25 mi (12:01 / mi)
shoes: O-Black/Green VJ Spikes

Short warm up, no cool down

Saturday Nov 11, 2006 #

Event: BATONA 500

Orienteering warm up/down 25:00 [2] 3.13 km (7:59 / km) +40m 7:30 / km
ahr:135 shoes: O-Black/Green VJ Spikes

Warmup incl. a loop through the useful warmup/training area.

Orienteering race 50:32 [5] *** 8.66 km (5:50 / km) +120m 5:27 / km
ahr:171 max:178 spiked:18/24c shoes: O-Black/Green VJ Spikes

Ran around Batsto A-event - worst error was ~1 minute plus a few 10-20's, and my result was pretty good (if you compare to Americans that is.) Beat Clem much earlier in than I thought I would. Still not running as fast as him, but clean, and running okay. On 1st half, hopping through the blueberries while I ran was fine but by the end the strength to power through them was really waning and I was swerving a lot to find the thinner patches.

Orienteering 13:23 [3] *** 2.11 km (6:21 / km) +20m 6:03 / km
ahr:157 max:176 spiked:8/12c shoes: O-Black/Green VJ Spikes

Sprint "B". Was planning to take this as a modeate cool-down pace so as to not hurt the leg, and was ~152ahr for the first half. But then Karl, who'd caught me a minute was trying to pull away and I decided to at least keep up with him, which brough me to about a 162 ahr, but that still wasn't pushing enough to keep me ahead - it was only a nav. error by Karl that allow my 162hr pace to hold me ahead though near the Go control, but then he decided to pass me and so I had to do a surge to my full race pace to prevent him from passing me. Go Karl. Interestingly, I found that a 12 second chute was doable, vs. the 16 I managed during the race itself (although I now recall I went back there because I didn't hear the beep.)

I actually navigated worse than on the regular course despite planning to run slower and take the extra time to navigate well. Go figure.

C • Sprints 2

Day 1 Blue - Splits

Friday Nov 10, 2006 #

Running 27:33 [2] 3.98 km (6:55 / km) +50m 6:31 / km
ahr:126 max:140

Loops around the Frazer PennDOT building waiting for my number to be called for my Driver's license photo. And after all that waiting, they said - oh, you have a new addres - we'll yes, we mailed your request to come in here to your new address, but that doesn't mean it will be printed on your new card. If you want the address in our mailing address computer to go onto your drivers license, that's another line. I said "f" that, so now I have a new driver's license that expires in 2010, that still has the address I last lived at in '04...

Thursday Nov 9, 2006 #

Running 28:55 [2] 4.55 km (6:21 / km)
ahr:138 max:154 shoes: O-Black/Green VJ Spikes

Checking the km marks on a section of the VF 5 mile loop. GPS & marks 3.5, 4, 4.5, 5 & 5.5km all agree pretty consistently.

Wednesday Nov 8, 2006 #

Running (Treadmill) 8:00 [2] 0.78 mi (10:16 / mi)

11PM. I really don't like running on a treadmill. Did 8 minutes of planned 20...

(AM work to be logged...)

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-Mixed purple & black

Warmup/down on McKaig loop. Wet. Shoes saturated before start. Good wet-feet training - something I clearly suck at.

Running tempo 20:40 [4] 3.52 km (5:52 / km) +150m 4:50 / km
ahr:165 max:175 shoes: O-Mixed purple & black

McKaig loop with soaking wet feet in the rain. Notably slower than last week, as I'm not super-fast in the rain. Shouldn't worn different shoes too as these don't have SuperFeet insoles. Time also marred by a 15 second walking section while some guys two black dogs decided to jump up and down on me while he watched. Can't these dog owners keep control of their dogs? There are things called leashes for those dogs that haven't learned self control...

McKaig 3.3km - Splits

Tuesday Nov 7, 2006 #

Running hills (Rugged trails) 1:01:00 [2] 5.0 mi (12:12 / mi) +200m 10:51 / mi
shoes: R-Reebok Light Blue

A bunch more trail exploring between River Crest & the Schuykill. This was the prettiest run I've done in at least a year - fall colors, leafy forests, rocky-bottom canyons with stream cascades worthy of coffee table books, open fields, narrow cliff-top trail with a great view. I'd strong suggest it for any locals looking for a nice run in the next week or two.

Coarse map of the pretty part of the run: http://www.gmap-pedometer.com/?r=532129

Running (Grass, trails) 29:00 [2] 2.5 mi (11:36 / mi)
shoes: R-Reebok Light Blue

PM run.

R-knee is achy today, which tradionally happens after a R-IT flare up (which didn't happen), but rain's a comin', so that's probably it ;)

Monday Nov 6, 2006 #

Running (Grass/paved) 14:41 [2] 2.29 km (6:25 / km) +22m 6:07 / km
ahr:128 max:143 shoes: R-Reebok Light Blue

AM: Low on time, and apparently low on effort too.

Running 21:43 [2] 3.61 km (6:01 / km) +24m 5:49 / km
ahr:129 max:142 shoes: R-Reebok Light Blue

Had a 32oz Code Red w/dinner, which I think was part of the impetus toward me (a) getting out the door to run at 11pm, and (b) doing it as a gargoyle w/my GPS, HR monitor, headlamp, cellphone/MP3 player w/ear-piece...

First time I've ever run outside w/music. Could be quite useful if doing a boring route, but would need better ear-gear, such as a BT earpiece? :)

L-hamstring burning a bit, but still not nearly as bad as two weeks ago. Worth it if I can get a 2nd on a well-attended DVOA Red (and on the current trend, I may even have a shot at j-man before the year is out... who'da thunk it 2 months ago?)

Sunday Nov 5, 2006 #

Running warm up/down (Grass) 6:04 [2] 0.94 km (6:27 / km) +20m 5:50 / km
ahr:123 max:146 shoes: R-Reebok Light Blue

Warmup, wimpy.

Orienteering race 49:46 [4] *** 8.15 km (6:06 / km) +250m 5:18 / km
ahr:166 max:180 spiked:11/15c shoes: O-Black/Green VJ Spikes

Hammered well around White Clay Creek. Good nav. with only a few 10-20 second errors, plus kept checking HR and pushing if it wasn't over 170. Chose lots of trail running options to make this strategy work - I don't think hammering through the blueberry flats in NJ will be as foolproof.

A year ago a run like this would've netted me a win, but 2nd to Clem, beating Speedy, Flavius & Randy is pretty nice.

Hamstring burned on Mon/Tue, nothing like 3 weeks ago.

Running warm up/down 5:07 [2] 0.62 km (8:15 / km)
ahr:119 max:132 shoes: O-Black/Green VJ Spikes

Cooldown, after 10 min or so.

Red - Splits

Saturday Nov 4, 2006 #

Running (Trails) 53:32 [2] 8.23 km (6:30 / km)
ahr:134 max:163 shoes: R-Reebok Light Blue

Saturday TNT. Ran mostly with Alison Campbell. Downhill we took it easy, but she pushed it on the way back esp. up the steep part. Talked a lot about how to fit more training into her schedule, but there didn't appear to be any really convenient way.

C • that was a fun run!! thanks fo... 1

Friday Nov 3, 2006 #

Running hills 50:17 [2] 6.47 km (7:46 / km) +300m 6:19 / km
ahr:133 max:147 rhr:39 shoes: R-Reebok Light Blue

VF Park over Mt. Misery & Joy

Thursday Nov 2, 2006 #

Other Aerobic (Elliptical) 12:30 [2]
ahr:115 shoes: R-Reebok Light Blue

75rpm, level 9, precor, ramp 10. Planned on 20 minutes, but my R-IT started getting sore. I recall this happened previously when trying to do a bunch of elliptical work, so I bailed quickly and probably won't do much more elliptical work. Darn, as I was hoping to get some Power :)

C • It isn't easy to get power. 1

Running (Grass) 7:30 [2] 0.75 mi (10:00 / mi) +10m 9:36 / mi
shoes: R-Reebok Light Blue

After Elliptical, leg felt better doing this.

Strength (Ankle work) 3:00 [1]
shoes: R-Reebok Light Blue

Running 10:00 [1] 0.7 mi (14:17 / mi)
shoes: R-Reebok Light Blue

Putzing around with the kids...

Wednesday Nov 1, 2006 #

Running tempo (Trails, forest) 19:02 [4] 3.56 km (5:21 / km) +150m 4:25 / km
ahr:169 max:176 weight:74.4kg shoes: O-Mixed purple & black

Layed down a much improved pace at McKaig, passing Ted & Nadim's PRs too. Next I just need to beat Speedy, and my own :)

I just noticed this was the same ahr as 3 weeks ago, yet a much better time. One of the few nice things about injury is the rapid fitness gain during recovery...

C • Nice, you are almost back ....... 1

Other Aerobic (Elliptical) 20:00 [2]
ahr:110 weight:74.4kg shoes: R-Reebok Light Blue

AM exercise.

Strength (Hip, Ankle, 1-leg pushups) 8:00 [1]

AM set

McKaig 3.3km - Splits

« Earlier | Later »