Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2007:

	activity	#	time	miles		km		+m
	Running	28	24:03:00	155.22	(9:18)	249.79	(5:47)	2550
	Orienteering	6	7:06:22	41.39	(10:18)	66.61	(6:24)	1470
	Strength	2	10:00
	Total	30	31:19:22	196.6		316.4		4020
averages - sleep:6.5 rhr:37 weight:66.2kg

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Sunday Sep 30, 2007 #

Event: DVOA Fair Hill

Orienteering 15:00 [2] 1.5 km (10:00 / km) +100m 7:30 / km

A little control pickup at the end of Fair HIll was on my way to pick up the last 2 controls of Orange and, for the 5th and final time, yelled "Robert" (Frank) who was out over 3 hours on Orange, and I heard "Yeah..." As he was almost done, I didn't pick up those last two controls...

Running warm up/down 6:39 [2] 1.09 km (6:06 / km) +3m 6:01 / km
ahr:121

Warmup in lots of little pieces - warmed up partly in new O' shoes then decided that would be bad to race in them...

Orienteering race 1:22:59 14.83 km (5:36 / km) +335m 5:02 / km
ahr:160 max:175 shoes: O-VJ Integrator Cleats

AHR really low for a Race. Not sure why I couldn't keep it higher. Time was still okay vs. competition. Had about 5-6 minutes of errors with 90 seconds lost exiting 4-5 stuck in lots of bad green, and 1 minute on an extra loop where I entered the forest on the wrong trail coming into 17 - right road route took me 14 minutes with that error.

Orienteering 27:03 4.0 km (6:46 / km) +100m 6:01 / km
max:138 shoes: R-NB White Shoe (531's)s

Running portion of AJ's white course (part w/HR>110) - just keeping up w/AJ on White isn't zero effort any more, and he's doing a bunch of navigation all by himself now, with help needed on only 2 of the 10 controls.

Saturday Sep 29, 2007 #

Running 20:44 [2] 3.73 km (5:34 / km) +48m 5:13 / km
ahr:127 max:141 shoes: R-NB White Shoe (531's)s

Little loop near home before long, fun day at 6-Flags. Did the tallest/fastest roller coaster in the world. In the front seat. Once, even though the lines were quite short.

Friday Sep 28, 2007 #

Running hills 29:20 [4] 5.0 km (5:52 / km) +640m 3:35 / km
ahr:165 shoes: R-NB White Shoe (531's)s

8 x VF Mt. Misery - times ranged from 3:34 to 3:44, averaging 3:40. HR suggests I was slacking a bit, but it felt pretty hard...

Running warm up/down 58:00 [2] 9.0 km (6:27 / km) +100m 6:06 / km
ahr:165 shoes: R-NB White Shoe (531's)s

To/from home & downhills

Thursday Sep 27, 2007 #

Running 52:00 [2] 8.3 km (6:16 / km)
shoes: R-NB White Shoe (531's)s

Trails, GPS marked some trail intervals for Angelica & Tom

C • Save this 2

Wednesday Sep 26, 2007 #

Running long 1:57:00 [2] 19.0 km (6:09 / km) +200m 5:51 / km
shoes: R-NB White Shoe (531's)s

Loop around VF park. Got really tired. Apparently it was pretty hot today, RF near 90 when I finished. Drank a lot (3 stops). Head fine.

Tuesday Sep 25, 2007 #

Running 6:23 [2] 0.98 km (6:31 / km)
shoes: R-NB White Shoe (531's)s

Morning warmup

Strength 5:00 [1]

Hip & Ankle

Running warm up/down 59:00 [2] 9.61 km (6:08 / km) +120m 5:47 / km
ahr:138 shoes: R-NB White Shoe (531's)s

Wilson Park->CHS track
CHS track->Home

Running intervals 28:03 6.71 km (4:11 / km)
ahr:165 max:182 shoes: R-NB White Shoe (531's)s

Track 6x800 & intra 300m's jogging
2:55, 2:55, 2:51, 2:57, 2:50, 2:59

Monday Sep 24, 2007 #

Running (Trails, Grass) 59:58 [2] 6.0 mi (10:00 / mi)
shoes: R-NB White Shoe (531's)s

Wow my log is behind. Had a very good week incl. 4th in SS Finals & 1st in US Relay Champs! Will update soon.

Sunday Sep 23, 2007 #

Orienteering race 35:00 [4] **** 5.5 km (6:22 / km) +240m 5:13 / km
ahr:170 max:183 shoes: O-VJ-Grey-Spikes

Leg 3 of the US Relay champs, starting off 4.5 minutes behind the lead team (Sergei G.), 2 minutes after Karl A., with a known _chance_ of catching up to Sergei. Struggled a bit to push physically, and had 3 non-trivial issues, including a loop right through a bunch of randomly mapped light-to-dark-green (managed to find a way out in the right direction but reading the green was nearly impossible - lost 1.5 minutes there.) However, with each of 4 team members only losing ~2-3 minutes each vs. a perfect run, we managed to stay consistent, and WIN the US Relays champs!

This goal has been long in coming - I made several attempts to do this with BAOC, including, I think, 2 Silvers, 1-ineligible-team Win, but no Gold. This year, I didn't see a single BAOC representative.

Again a beautiful day, and awesome spectating made for a really fun race.

AJ & Michelle, both 6 years old, also picked up medals for 5th in the Jr. Jr. White-course relay (in the assisted-shadowing category? ;) . Looking at splits, I can see AJ lost about 3-4 minutes each on 2 controls. Apparently those were the only two where he needed to talk to his 'shadow' - Dan Barker - Thanks!

Oriana was quite jealous, and wants Mommy to be her Orienteering teacher so she can do the same kind of race next year!

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: O-VJ-Grey-Spikes

Misc. warmup/down (although not a well structured warm-down - too much fun spectating...)

Saturday Sep 22, 2007 #

Event: Sprint Series Final & US Relay Champs

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +10m 4:55 / km
ahr:135 shoes: O-VJ Integrator Cleats

Misc @ Sprint Series Finals

Orienteering race 14:14 [4] 2.3 km (6:11 / km) +20m 5:56 / km
ahr:172 max:183 shoes: O-VJ Integrator Cleats

Sprint Series Finals, 100-pt # 1. 4th (or was it 5th?) place - far enough ahead of near-rivals that I didn't have to push 2nd run as hard, which was my goal.

Orienteering race 13:44 [4] 2.52 km (5:27 / km) +50m 4:57 / km
ahr:169 max:180 shoes: O-VJ Integrator Cleats

Sprint Series Finals, 100-pt # 2. Took it a bit easier, but still placed decently. As planned a bit of a relative rest before the finals. Alexei caught 30 seconds on my by # 2, but I picked it up a bit on the last 1/3 and pulled away for a while. He passed me in the chute, but he was pushing for that 6th spot, and I felt pretty confident I had slot 5.

Orienteering race 16:53 [4] 3.48 km (4:51 / km) +38m 4:36 / km
ahr:178 max:186 shoes: O-VJ Integrator Cleats

Sprint Series Finals - The Finals! 6-person multiple-loop plus common end race. Mass start, very well balanced loops and fairly clean running made for a very exciting race. Spectator friendly in the extreme - great work Joe & Peter. Managed to run really hard most of the time, and with the fairly clean forest the pace was amazing high. At the end of the 3rd loop, 2km into the race, my time was 8:30, and I was in 3rd just after Jon & John, with Eric & Ross right behind me. On the 2nd leg after that, Jon & John got out of sight in the forest, so I had to bash through toward 18 on my own, and I did a lousy job of it running more green than needed, with Eric & Ross flying by above me. Fortunately, on the next control, Ross followed Eric a little too far right, which gave me a chance to cut straight and catch up. Saw the control ahead, then saw Eric & John F coming in from the side who punched just ahead of me. The gap stayed the same for the rest of the race (all 250m of it, done in 50 seconds, slightly uphill on average...)

Sprint A Course 3 (R/B) - Splits

Sprint B Course 3 (R/B) - Splits

Sprint C - Splits

4 point relay - Leg 3 - Green - Splits

Friday Sep 21, 2007 #

Running 41:51 7.39 km (5:40 / km) +100m 5:18 / km
ahr:141 max:157 shoes: R-NB White Shoe (531's)s

Another 30 minute run extended, this time because I saw Jackie and we ran/talked a bit, me trying to convince her she could run a 3:30 marathon (she recently ran a 1:44 1/2 mar., while sick...)

Thursday Sep 20, 2007 #

Running 39:24 [2] 6.58 km (5:59 / km) +60m 5:44 / km
ahr:135 max:149 weight:66.2kg shoes: R-NB White Shoe (531's)s

1-way run from Pawling's Rd paint-shop to home. Plan was 30 min, resting a bit for weekend, and this was the closest point on Angelica's drive to meet others for a 7 mile faster run...

Wednesday Sep 19, 2007 #

Running long (grass, paved) 1:30:00 [2] 15.38 km (5:51 / km) +150m 5:35 / km
ahr:135 max:145 shoes: R-NB White Shoe (531's)s

GPS mapping (data collect) on trails near CB office park, northern park.

Tuesday Sep 18, 2007 #

Running 1:13:00 13.0 km (5:37 / km) +150m 5:19 / km
ahr:142 max:175 shoes: R-NB White Shoe (531's)s

Nice loop in CB & west w/AK, Bonnie & Tom, to which I added 3x1km surges in the middle. They got lost during my 2nd surge, so I ended up running back alone and finishing a bit later.

Monday Sep 17, 2007 #

Running 28:00 [2] 4.55 km (6:09 / km) +30m 5:57 / km
ahr:129 shoes: R-NB White Shoe (531's)s

Have a R-heel blister. That should heal by next weekend. Have a lack-of-energy problem. Hope that heals soon :)

Strength (Pineapple, Hip, Ankle) 5:00 [1]
shoes: R-NB White Shoe (531's)s

Nothing hurt too bad, but my L-ham was a little tweaked and my R-IT has been sore occasionally in the past few days, so I Pineappled those. Mostly I slacked below 30 minutes running so I had to get back above 30 total...

BTW, Clem & Vadim now have their own magic pineapples. Clem was so excited he have a public demonstration of its use

Sunday Sep 16, 2007 #

Orienteering warm up/down 8:40 [2] 1.5 km (5:47 / km) +15m 5:30 / km
ahr:130 max:160 shoes: O-VJ-Grey-Spikes

Chilly morning, one on which I ate a moderate breakfast at 7:45am, but waited until nearly Noon to run, and I didn't really refuel at all after the Night O'. End result was weakness after 15-20 minutes, and cramps threatening by 45 minutes.... Clem got me by 5 minutes...

Orienteering race 1:06:32 10.38 km (6:25 / km) +150m 5:59 / km
ahr:158 max:171 shoes: O-VJ-Grey-Spikes

AHR should be ~165-167 on a 60 minute race, and was running at ~165 from ~5-15 minutes through the race. Dropped way off after that. Cold-recovery? not enough food? not enough long or fast training recently?

Saturday Sep 15, 2007 #

Event: DVOA - Hickory Run Weekend

Orienteering 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: O-VJ-Grey-Spikes

Compass/pace exercises before lunch. I didn't do so good. I don't think I'd like micrO'.

Orienteering 23:00 3.62 km (6:21 / km) +55m 5:54 / km
ahr:137 max:175 shoes: O-VJ-Grey-Spikes

Out & back pick-up-move-set relay legs, and short chase of both Angelica & Alison. Alison is probably a little faster than Angelica on the dirt road. Paces varied a bunch.

Orienteering 29:00 3.38 km (8:35 / km) +87m 7:36 / km
ahr:133 max:155 shoes: O-VJ-Grey-Spikes

Contour reading exercise at Hickory run. Good exercise to focus on contours alone. I even put my compass in my pocket. Contour mapping is a bit subjective in places there, with, at # 1, a formline hill plus a small contour hill, both of which stuck up from the average downhill slope, but were, as far as I could tell, just a mostly flat spur area, and not a hill... Still, learning to read that and figure out what the mapper saw in the flattish rolling-bumpy areas was good.

Orienteering race (Night) 37:45 [4] 4.2 km (8:59 / km) +150m 7:38 / km
shoes: O-VJ-Grey-Spikes

First, I planned on Advanced.
Then I decided to just jog Intermediate with Angelica and got ready for that. Then we all decided to walk Beginner with the kids (2 families) who we dropped off at the cabin part way through. Then, as my headlamp seems to have permanently malfunctioned, I was just going to go to bed.

But then Tom says 'here, try my super-Silva headlmap" and I couldn't pass up that offer.

Had a decent run after that and got Clem by just the amount of time it to him to take a little break in the forest... :)

Friday Sep 14, 2007 #

Running long (Trail) 1:45:00 [2] 17.6 km (5:58 / km) +250m 5:34 / km
shoes: R-NB White Shoe (531's)s

1st long run since this cold, and, as I was dropping off Oriana, I took the opportunity to run the next section of the Horseshoe trail. This went from Warwick to very close to French Creek State Park. the drive was a bit excessive though for a weekday, so I may have to continue this run-the-trail thing after French Creek O' races or something...

Thursday Sep 13, 2007 #

Running 45:00 [2] 5.0 mi (9:00 / mi)
shoes: R-NB White Shoe (531's)s

Loops near home, GPS-mapping a few trails in an area where Google is outdated. Cold improving. I think tomorrow's run will be for planned route, but still 2 effort - should be 110 minutes. Then some DVOA training on the weekend, possible starting Sat. noon to avoid waking up to cold rain on Sat. morning...

Wednesday Sep 12, 2007 #

Running 20:00 [3] 2.0 mi (10:00 / mi)

AJ didn't get enough exercise, so started running loops in the house, and about 2 minute into it he said "Daddy, can you put this on my Attackpoint?" Sure thing :) http://www.attackpoint.org/weeklyactivity.jsp/user...

My own run was 20 minutes of cold-recovery at a new Schuykill canal trailhead parking area with no new actual trail.

Tuesday Sep 11, 2007 #

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: R-NB White Shoe (531's)s

I just learned that Tomato sauce dissolves aluminum foil. Fortunately, we had a lot of tomato pie so the lower levels were fine.

C • Really? 3

Monday Sep 10, 2007 #

Running (Grass, Trails) 20:00 2.0 mi (10:00 / mi)
shoes: R-NB White Shoe (531's)s

Just doing something light while throat is sore. Took 2 naps today, a bunch of Vit C & Zinc, and was a bit worse by Tuesday. Not much though.

Sunday Sep 9, 2007 #

Running 47:00 [2] 5.0 mi (9:24 / mi) +100m 8:51 / mi
shoes: R-NB White Shoe (531's)s

Angelica's loop. W/Angelica, ex. at the end where she got so tired she walked. She was really cruising the first mile though, she just didn't pace herself well. Pretty warm and expected to be so again tomorrow.

I think I'm getting a sore throat though (kids in school :) so my training may lag a bit here while that recovers.

Saturday Sep 8, 2007 #

Event: DVOA - Norristown

Running race 18:55 [4] 5.0 km (3:47 / km) +20m 3:43 / km
shoes: R-NB White Shoe (531's)s

Another not quite 5k.. 5.1 something this time... Gps says 1855 at the 5k. Was on pace for 1743 for 1st 2k, but then there was a hill and after that, the 83 degrees plus humidity started to feel warm. 2nd place to Dirk from Malvern, who went from -1 to +50 meters ahead of me at about the mile mark, and then stayed about the same gap the rest of the way, even when we both slowed nearly 30sec/km from heat at about 2 miles.

Orienteering race 15:02 [4] 3.2 km (4:42 / km) +40m 4:25 / km
shoes: O-VJ Integrator Cleats

1st Sprint, 2.5 hr after 5k race. Hot. But I focussed well and was pretty clean. Biggest time loss was about 5 seconds not finding the start triangle on the map.

Orienteering race 21:30 [4] 3.2 km (6:43 / km) +40m 6:19 / km
shoes: O-VJ Integrator Cleats

2nd Sprint, 1.5 hr after 1st Sprint. Major blowout (almost 2 minutes) on # 5. And 15s more on 7 due to map balling inside floppy case. 25s more on 2 route choices where I picked wrong. Not nearly the quality (of my run) of the 1st Sprint...

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: O-VJ Integrator Cleats

5 before 5k 8 after 5k, 5 before 1st sprint, 2 before 2nd sprint

Friday Sep 7, 2007 #

Running 55:05 [2] 9.66 km (5:42 / km)
ahr:132 max:144 slept:6.0 shoes: R-NB White Shoe (531's)s

Got up early to run go get the car from Perkins garage and drive back. I just could get it up this morning. Heart rate that is... The alarm that beeps at <130 was on a bunch, and it felt awful. I'm really not a crack-of-dawn runner. Really. At least that means I get a few hours more rest before the 3 runs tomorrow. (Upper Merion 5k + 2 Norristown Sprints) Eddie (if you read this), if you want to come up tonight, you can stay with us and take in this triplet of races... I'm curious just how far ahead of me you'll be in the 5k. Although I can't promise any Sprint Series points for it.

Thursday Sep 6, 2007 #

Running 59:04 [2] 10.48 km (5:38 / km) +79m 5:26 / km
ahr:139 max:148 shoes: R-NB White Shoe (531's)s

Plan was for a 2hr. run, but that didn't fit today, so I ran 3 times adding to 2 hours... Run 1 was dropping off a car and getting home.

Running 50:13 8.6 km (5:50 / km) +200m 5:14 / km
ahr:146 max:154 rhr:37 slept:7.0 shoes: R-NB White Shoe (531's)s

Run 2, my version of Angelica's 5 mile loop, during a too-short break at work. It was hard to keep my HR under 150 (the level where I say level 3 junk training begins) as I was rushing to get back. Especially on the hill and even on the flats afterwards. Switched to a new HR monitor strap (old one was 1.5 years old, although it's battery tested okay) and the new one seems more reliable.

Running (Grass & Paved) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-NB White Shoe (531's)s

3rd run, over to the playground at AJ's new school (started 1st grade on Tuesday) where he, a new friend, and Oriana were playing. I stunk I'm sure, as I hadn't showered after either previous run.

Wednesday Sep 5, 2007 #

Running intervals (Grass, Trails) 59:57 11.0 km (5:27 / km) +120m 5:10 / km
ahr:147 max:182 shoes: R-NB White Shoe (531's)s

4x1km intervals out & back on a grass edge of a VF Mt Misery field. Moderate side-hill in parts, and 25?m climb. 3:59, 3:53, 3:54, 3:46. Seems decent.

Tuesday Sep 4, 2007 #

Running 20:00 [2] 4.0 km (5:00 / km)
shoes: R-NB White Shoe (531's)s

Nice brisk morning loop to stretch my legs.
Then, with my streak need satisified, I worked too hard and was late to VFS track intervals, and then totally flaked on doing anything else...

Monday Sep 3, 2007 #

Running 39:54 [2] 4.0 mi (9:59 / mi)
ahr:127 shoes: R-NB White Shoe (531's)s

W/Angelica who was moving quite slowly today

Sunday Sep 2, 2007 #

Running tempo (Grass & Paved) 20:29 [2] 5.0 km (4:06 / km)
ahr:165 max:171 shoes: R-NB White Shoe (531's)s

First 'race' pace since the fall and it went okay. Didn't really think about my knee much and it didn't bother me. I think I'm going to call this injury done as it's likely not going to affect my planned training from now on. I'm a little surprised at how long it took me to run the 5k (alone, w/GPS timing), but I did try hard to stick to grass, and some mulch...

Running warm up/down 57:19 [2] 9.52 km (6:01 / km) +60m 5:50 / km
ahr:135 shoes: R-NB White Shoe (531's)s

More or less finish my GPS mapping of the Wilson Farm Park trails...

Saturday Sep 1, 2007 #

Running 35:42 [2] 5.94 km (6:01 / km) +110m 5:30 / km
ahr:135 max:152 shoes: R-NB White Shoe (531's)s

Loop in VF park with a bit of hill, all easy. Knee fine even on downhill. Tomorrow plan calls for a 60 minute 'race'. Not sure if my knee is up for that? Maybe I'll try something hard, and shorter, on my own. There's also this coming up:
West Chester, PA Labor day Classic 4M 9 AM
http://www.chuckxc.com/calendar is a decent calendar that I just had a really hard time finding again...

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