Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Jun 30, 2007:

	activity	#	time	miles		km		+m
	Running	29	23:39:32	153.02	(9:17)	246.26	(5:46)	3216
	Orienteering	1	1:00:15	5.17	(11:39)	8.32	(7:15)	120
	Strength	3	48:00
	Total	30	25:27:47	158.19		254.58		3336
averages - sleep:10

1:52

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Saturday Jun 30, 2007 #

Running 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: R-NB Grey Shoes

Something in the morning. After that, I went for a 2 hour 2km walk to a stream and back with the kids, and a 2 hour, 3.5km walk to dinner in back. In the middle of which, I bought new shoes - same model, 900 fewer km's on them... Went through the other pair in 928kms in 5.5 months, and that incl. alternating with O'shoes & occasional other running shoes...

Friday Jun 29, 2007 #

Running (Trails) 47:00 9.36 km (5:01 / km) +140m 4:40 / km
ahr:149 max:173 shoes: R-NB Grey Shoes

AM run. 10 easy, 10 hard, 5 easy, 10 hard, 10 easy. No advil chaser. Knee better than yesterday. Not sure what the magic formula is yet.

Running (Treadmill, paved) 24:32 [2] 4.5 km (5:27 / km) +40m 5:13 / km
ahr:135 max:151 shoes: R-NB Grey Shoes

Treadmill in new house. Set it up in the basement so we can see the TV this time, but I couldn't get the TV loud enough. Need wireless headphones or something... Felt good. R-knee a little more sore than this morning.

Strength 3:00 [1]
shoes: R-NB Grey Shoes

Simple R-hip strength & pineapple

Thursday Jun 28, 2007 #

Running (Grass, Paved) 1:08:03 [2] 11.5 km (5:55 / km) +190m 5:28 / km
ahr:140 max:155 shoes: R-NB Grey Shoes

Dewpoint was about 70, temperature was about 80, so not as bad as the last two days, but still warm enough to slow that HR-140 pace... R-Knee still sore. Kinda stablized the last few days at a level I don't want it stuck at...

Wednesday Jun 27, 2007 #

Note

"Have you ever licked Bill Gookin?"

As often happens on days like this (running at at a dew point in the mid-70's) this memorable phrase came to mind.

Can you guess:
1) What was the question I asked that provoked this response?
2) Who said this?

C • No one wants to guess this? 14

Running (Trails) 48:34 [2] 6.67 km (7:17 / km) +230m 6:13 / km
ahr:141 max:157 shoes: R-NB Grey Shoes

McKaig. Hot & thus pretty slow despite HR highish. My R-knee was sore, but not too bad. Need to keep up the pineapple & squats.

Tuesday Jun 26, 2007 #

Strength (Hip & Ankle) 15:00 [1]

Sum total of the last 3 days. Should be doing more...

Running (Grass, Paved) 1:02:31 10.3 km (6:04 / km) +150m 5:39 / km
ahr:141 max:154 shoes: R-NB Grey Shoes

HR abnormally high on this slow run due to heat/humidity

Monday Jun 25, 2007 #

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

After a lousy first run, this 2nd short evening run felt much better on my knee, and generally, this evening is better than the morning.

Running warm up/down 20:17 [2] * 3.44 km (5:54 / km) +30m 5:39 / km
ahr:127 max:143 shoes: R-NB Grey Shoes

1st run of day.
A recent low point for the R-knee - sore enough for first 10-15 minutes to cause a limp and felt kinda Patellar Tendonitis like. (mostly it's a mildly swollen achy inside of the knee, but today that was focussed near the patellar tendon)

Sunday Jun 24, 2007 #

Running 5:00 [1] 0.7 km (7:09 / km) +14m 6:30 / km
shoes: R-NB Grey Shoes

2nd run of the day was a few laps with AJ, who ran 3.5km (30 laps around the house/yard) for a 1-square-inch brownie as a 2nd dessert... His new neighbor friend Andrew had a ~2.8km goal, and he made it, but he was so sick & tired by the time he was done, he didn't want to eat the Brownie. But he'd worked hard for it so he saved it for later. AJ scarfed his down in triumph - very excited to do and count all 30 laps. He was quite red, and had multiple water stops, and even had to sit and rest his hip a few times...

Knee a little worse today than yesterday, but not bad.

Plan to try normal training next week, ex. 20-minutes less each workout, saved for a 2nd run later in the day (which I've been woefully incomplete in doing) and no really hard intervals, and if I do them, they'll be lane 0, and I'll still do the hip/ankle/pineapple twice a day.

C • 30 laps 2

Running 25:00 5.02 km (4:59 / km) +120m 4:27 / km
ahr:133 max:151 shoes: R-NB Grey Shoes

To top of Mt. Joy and back via Wilson.

Saturday Jun 23, 2007 #

Orienteering race 40:15 [4] 5.1 km (7:54 / km) +120m 7:04 / km
shoes: O-VJ-Grey-Spikes

Hickory Run - nice to take a day and do an O' race instead of moving. And very nice to have my first good run at Hickory Run. Not perfect, but with ~2-3 minutes of errors, mostly hesitation, it felt good. My attack to # 1 was pretty risky, straight at it, and I never felt really confident of where I was, but the large-contour feature, large veg. density navigation, plus a few "maybe that's that" actually worked. Others were not so fortunate. I was a minute ahead of Clem, who was also reasonably clean, but took a safer route to 1 and out of 1. Unfortunately, he didn't take splits...

My knee survived pretty well. Sore a bit, but better than yesterday...

Orienteering warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: O-VJ-Grey-Spikes

Light warmup & cooldown was some jogging on White with AJ.

I was hoping AJ would do this White on his own, with me shadowing, but he wasn't into that. So we went together, with him planning and me confirming or asking helpful questions, etc.., and he liked it much better. By the end, he had the hang of it and needed less help from me. But it was a hard white, with a control, e.g., at a powerline/creek crossing (with no trail in sight...)

Friday Jun 22, 2007 #

Running 29:28 [2] 5.13 km (5:45 / km) +80m 5:20 / km
ahr:133 max:150 shoes: R-NB Grey Shoes

A nice mix of Chesterbrook open space, Wilson Park & Valley Forge Park. Nice area. Knee still hurting, but actually not bad after, despite no Advil today. Need to keep up the pineapple & clock squats... E.g. one more set today, preferably after a short jog with a headlamp.

Strength 30:00 [1]

Total for the week of clock squats (probably 7x40 on the right, 3x40 on the left) plus ankle work. Plus Pineapple every time, not logged.

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: R-NB Grey Shoes

A little tag with AJ. He's getting fast, clever and persistent... Good thing we have a big yard now or I'd have been caught...

Running 9:58 [2] 1.9 km (5:15 / km) +20m 4:59 / km
ahr:130 shoes: R-Champion Grey/Orange

Warmup for some DT & clock squats. Felt nice & cool this late evening.

Thursday Jun 21, 2007 #

Running 28:35 [2] 4.36 km (6:33 / km) +40m 6:16 / km
ahr:133 max:145 shoes: R-Champion Grey/Orange

More modulo. R-knee still poor, but improving I think. I actually pushed it up to pace 2 from pace 1...

Wednesday Jun 20, 2007 #

Running 23:59 [2] 3.8 km (6:19 / km) +50m 5:55 / km
ahr:125 max:142 shoes: R-Champion Grey/Orange

Ran to a few controls on a modul-O' map around my new neighborhood. R-knee, which was mildly sore all day, got worse during the run, and didn't get better after, despite 600mg IB at finish. Darn. I haven't been doing my IT strength for a long time, but I've started up again 1-2x/day the last 3 days, plus some magic pineapple (DT) on the R-IT & Calf in case it helps relax something that's pulling the knee out of whack. Still not sure exactly what's putting it in the position that it gets so sore from running now (and mildly swollen - or so it feels - no signif. visual difference yet.)

C • knee "sleeve" 7

Tuesday Jun 19, 2007 #

Running 17:12 [1] 2.58 km (6:40 / km) +40m 6:11 / km
ahr:115 max:128 slept:10.0 shoes: R-Champion Grey/Orange

Stomach unhappy last night but I'm hoping that's the worst it will get. Banana & yogurt breakfast. Bread-only lunch... Managed to run a bit.

R-knee somewhat improved today, despite lack of advil today. (Took 600 mg IB after yesterday's run.)

Monday Jun 18, 2007 #

Note
(injured) (sick)

Log is behind, but run-every-day-this-year streak is alive. Today will test that non-trivially though as my R-knee hurts a bunch (better at 2pm vs. early this monring) and I'm nauseated/seriously-fatigued (sick w/something, I presume.)

Note that I'm calling the injury ITBS not because that hurts much, but because that has hurt somewhat on/off over the past few months, and I HOPE that is what is pulling my knee off to one side, causing the main pain...

Running (Paved, Grass) 8:00 [1] 1.2 km (6:40 / km) +12m 6:21 / km
(injured) (sick) shoes: R-Champion Grey/Orange

Stomach unhappy all day, R-knee sore. So went really short.

Sunday Jun 17, 2007 #

Running 18:47 [2] 3.4 km (5:31 / km) +20m 5:22 / km
(injured) shoes: R-Champion Grey/Orange

In 1-day-late solidarity with my DVOA Jukola clubmates, I went for a short run with a headlamp at night. (Also, I ran out of daylight for my 2nd planned run.)

Also in solidarity with my DVOA Jukola clubmate speedy, my Right knee hurt. Not too much during the run, but bad enough my late night for me to get 400mg IB in me in the middle of the night - what didn't help much as the knee was still much more sore on Mondy morning, than Sunday morning (on Sat. PM I'd taken 600mg IB at bedtime, which seemed to help a bunch by morning.

Saturday Jun 16, 2007 #

Running (Grass) 42:59 [2] 8.0 km (5:22 / km) +50m 5:13 / km
shoes: R-NB Grey Shoes

Valley forge 5 mile loop, 7:20am, no breakfast. It's moving day....

Friday Jun 15, 2007 #

Event: Nav-Stock

Running intervals (Grass, Trails) 28:59 [4] 4.8 km (6:02 / km) +600m 3:43 / km
ahr:160 max:182 shoes: R-Champion Grey/Orange

8 hill intervals VF Mt. Joy Cannon Sign to Parking Lot edge at top (or the little gravel spot which demarcates to old edge...)
1:45 + 1:53 = 3:38
1:39 + 2:00 = 3:39
1:39 + 1:54 = 3:33
1:43 + 2:01 = 3:44
? = 3:51
1:41 + 1:51 = 3:32 (visualizing racing Speedy)
? = 3:42 (visualizing racing Greg A.)
1:33 + 1:47 = 3:20 (visualizing racing Clem...)

Running 1:02:00 [2] 10.4 km (5:58 / km) +100m 5:41 / km
ahr:132 shoes: R-NB Grey Shoes

VF-Joy Cannon Sign to Hilltop Lot - Splits

Thursday Jun 14, 2007 #

Running 33:28 [2] 5.9 km (5:40 / km) +100m 5:14 / km
ahr:134 max:146 shoes: R-NB Grey Shoes

Loop around Chesterbrook. Moving is impacting training volume...

Wednesday Jun 13, 2007 #

Running long 1:52:40 [2] 18.04 km (6:15 / km) +300m 5:46 / km
ahr:134 max:147 shoes: R-NB Grey Shoes

VF Park perimeter loop, S-half, s/f from new home.

Physically, I threw up about 2 minutes after the 2nd water stop (1:30), but was okay after. Not sure if the drinking fountain water was bad, or I drank too much or what.

Also, my R-knee (and calf a bit) which has been achy on/off during runs the last few weeks is getting really achy now, 2 hours after finishing. General ache inside knee. Getting Ibuprofin...

C • That's not good. Maybe you hav... 4

Tuesday Jun 12, 2007 #

Running intervals 11:09 [4] 3.2 km (3:29 / km)
max:181 shoes: R-NB Grey Shoes

4x800 intervals.
2:45 - with others
2:48 - with others
2:46 - by self, in lane '0' (grass inside track)
2:49 - by self, in lane 1 (normal)

Something about grass is inspriing. Max. & Ave. HR was higher on the last two. I think the 3rd due to grass, 4th due to getting tired. Or something.

Shoe insoles wearing out... Maybe in part because it's been so damp this week. But the 500 miles can't be great for them either.

Running warm up/down 42:00 [2] 7.3 km (5:45 / km) +10m 5:43 / km
shoes: R-NB Grey Shoes

Total time almost 30 mintues low today. Moving is taking a toll. And work's not being nice either.

Monday Jun 11, 2007 #

Running 56:09 [2] 5.5 mi (10:13 / mi) +100m 9:40 / mi
shoes: R-NB Grey Shoes

Grass, Trails @ VF Mt. Joy

Sunday Jun 10, 2007 #

Running 38:34 [2] 4.0 mi (9:39 / mi)
shoes: R-NB Grey Shoes

VF Park with Angelica. Was planning for 60, but she was tired, and we both had work to do on our move (must be moved into new house in 12 days - training will suffer a bit...)

Saturday Jun 9, 2007 #

Running race 19:04 [4] 5.0 km (3:49 / km) +80m 3:32 / km
ahr:174 max:181 shoes: R-NB Grey Shoes

Better time than two weeks ago, on steeper course. Got up ~75 min. before start, liquid breakfast (juice, water, gatorade). Felt a little funky before the start, but was okay on the course. Start was dowhill, incl. a steep downhill bit at 25-50m where I took the lead. Didn't rescind lead until ~400m (1:13 into the race...), still on a downhill, but not as steep. Finished 5th, passing someone at 4.2km... Terry from VFS was 4th, and ~200m ahead. Kimberton, St. Basil 5km

Running warm up/down (Paved, Grass) 38:47 [2] 6.64 km (5:50 / km) +100m 5:26 / km
ahr:138 max:159 shoes: R-NB Grey Shoes

10 minutes up, 30 minutes down (2nd lap of course after 5 minutes of water.) Lapped 5 people...

Friday Jun 8, 2007 #

Running (Grass) 22:36 [2] 3.97 km (5:42 / km)
ahr:142 max:153 shoes: R-NB Grey Shoes

Hot, bailed early on 30 minute run.

Thursday Jun 7, 2007 #

Running (Trails) 33:00 [2] 5.68 km (5:49 / km) +160m 5:06 / km
ahr:134 max:148 shoes: R-NB Grey Shoes

VF Mt. Joy - looking for nice forest. There isn't any at this point...

C • Seriously? 8

Wednesday Jun 6, 2007 #

Running long (Trails) 1:30:10 [2] 15.23 km (5:55 / km) +100m 5:44 / km
ahr:138 max:157 shoes: R-NB Grey Shoes

Tuesday Jun 5, 2007 #

Running warm up/down 18:32 [2] 3.74 km (4:57 / km) +10m 4:53 / km
ahr:144 max:153 shoes: R-NB Grey Shoes

Warmup for track intervals

Running intervals 8:29 [5] 2.55 km (3:20 / km)
max:186 shoes: R-NB Grey Shoes

Track intervals - running with the winner of the 5k 9 days ago. He was doing 2:40- 800's. I ran 400, diagonal slow, last 200 with him.
400: 79
150: 30
400: 83
200: 40
400: 82
200: 38
600: 120 (HR hit 186 at end, a recent high, was trying to hold 800 with him...)
200: 36.7 (5 minutes later)

Running warm up/down (Intra & cool) 30:00 [2] 4.0 km (7:30 / km) +20m 7:19 / km
shoes: R-NB Grey Shoes

Monday Jun 4, 2007 #

Running 33:00 [2] 6.0 km (5:30 / km)
shoes: R-Champion Grey/Orange

Still wet out. VF trails. Ran into MJ and ran along with her a bit until my new HR<130 alarm started beeping and I had to bail to get my HR back up to a useful range. It was nigh impossible to do so politely esp. since she did ask what the alarm was about and I told the truth. She's not really slow... on the flats I was at about HR 129 with her, uphill to 141 (I think most other runners really surge in effort when going uphill), then well below 130 on the downhill where (like most runners, and me when not wearing an HR monitor) will rest a bit.

C • AP rankings... 6

Sunday Jun 3, 2007 #

Event: QOC Beer Chase

Running race 5:34 [4] 1.0 mi (5:34 / mi)
ahr:173 max:183 shoes: R-NB Grey Shoes

PR. Somewhat behind Hill...

Was trying to decide between a 5-mile tempo run, or a 1-mile PR attempt, and partly due to humidity, and partly due to Hill & Sam's recent time-trials, I opted for the latter.

By myself on the track I was aiming for 20sec 100's = 5:22mile, but I fell off that a bit running 1:22, 1:24, 1:24, 1:21. Which added to 5:31.3, just ahead of Hill, but then there's the 9 more meters which I hadn't done the math for... So at ~5:34, I crossed the 1609 line, just behind Hill's time.

Next time I need to do this with other people.

C • Weirdly low PR 10

Running warm up/down 30:09 [2] 5.0 km (6:02 / km) +50m 5:45 / km
ahr:137 shoes: R-NB Grey Shoes

Running (Paved, Grass) 1:00:03 [2] 10.91 km (5:30 / km) +80m 5:19 / km
shoes: R-NB Grey Shoes

PM-run: KoP street painting in some rain that kept on coming.

Saturday Jun 2, 2007 #

Running (Grass + treadmill) 40:00 [2] 7.0 km (5:43 / km) +50m 5:31 / km
ahr:135 max:145 shoes: R-NB Grey Shoes

Did the last bit indoors on a treadmill. Should've run in the morning when it was cooler. May try for a mile PR tomorrow, given the recent Saeger times (at & below my current PR...)

Friday Jun 1, 2007 #

Running intervals (Trails) 14:36 [4] 3.23 km (4:31 / km) +30m 4:19 / km
ahr:164 max:173 shoes: R-NB Grey Shoes

1 min on, 1 min off, x15, on trails at VF Fatlands

Running warm up/down (Trails) 1:05:38 [2] 11.61 km (5:39 / km) +50m 5:32 / km
ahr:139 shoes: R-NB Grey Shoes

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