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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Running31 19:25:40 121.4(9:36) 195.37(5:58) 650
  Orienteering6 4:55:04 25.26(11:41) 40.65(7:16) 648
  Strength2 6:00
  Total33 24:26:44 146.65 236.02 1298
  [1-5]33 23:55:42

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Wednesday Jun 30, 2010 #

Running 57:42 [2] 8.65 km (6:40 / km) +300m 5:41 / km
shoes: R-NB-760

First a pretty run up & down 2/3 of the Avalanche Creek trail in Montana's Glacier Park, then after hiking all the way back up there, AJ & I ran all the way back down the trail to the car.

Tuesday Jun 29, 2010 #

Running 21:37 [2] 3.25 km (6:39 / km) +73m 5:59 / km
shoes: R-NB-760

Easy run around Whitefish KOA, and a little stretching. Nice KOA.

Monday Jun 28, 2010 #

Orienteering warm up/down 10:00 [2] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: O-VJ-Grey-Spikes

Up to the start with AJ, then back down for water, then back up to the start, at warmup pace for some of it (logged here).

Orienteering race 20:18 [4] 3.18 km (6:23 / km) +67m 5:47 / km
ahr:166 max:178 shoes: O-VJ-Grey-Spikes

US Sprint Champs. Hot, and should've worn less despite the short distance. HR dropped notably during the 'rock garden' legs, as I had to read carefully running downhill. Paid off reasonably, except for one leg where the scale got me as I ran around a wall of rock, and well past the control, reversing course later.

Unforutnate that a lot of reasonably good & detailed mapping* of a complicated area was wasted by chosing to print the map as a 1:15000 scale symbol set, zoomed in by 3x to 1:5000 for printing. That, plus bad printing/copying led to very difficult to read black trails and cliffs. Had this instead been actually mapped/printed at 1:5000, and properly printed (e.g. even just laser printed from a .pdf at Kinko's) I think it would've made for a much better experience.

*Even if stylistically different from most other mappings of rocks, knolls and cliffs I've seen, e.g. on many East Coast maps, I think this symbol set, if readable, would've been good.

Blue Sprint - Splits

Sunday Jun 27, 2010 #

Running warm up/down 5:23 [2] 0.94 km (5:44 / km) +10m 5:26 / km
shoes: O-Inov8 Mudclaw 330

US Champs long champs, run to start. Wore shorts & no shirt on this hot, but at least dryish day.

Orienteering race 2:06:02 intensity: (7:46 @2) + (32:11 @3) + (1:26:05 @4) *** 18.72 km (6:44 / km) +421m 6:03 / km
ahr:160 max:171 shoes: O-Inov8 Mudclaw 330

US Long O' Championships - 5th US
Thought I had started okay, but still got caught by Leif 4 minutes about 1/3 of the way through - had maybe 2x1 minutes of sloppiness before that. Was hot, and despite 1 Excedrin before and 2 after + 1 ibuprofin, then 1 Excedrin about 2hr after finishing, I felt tweaked, and a bit sick - but not too bad - threw up once, but no headache - so not as bad as it could've been. That said, the plan I had at one point to run M35 on this hot day was better.

Blue Long - Splits

Saturday Jun 26, 2010 #

Event: US Sprint/Middle/Long Championships
 

Orienteering race 38:50 [4] 6.91 km (5:37 / km) +70m 5:21 / km
shoes: O-Inov8 Mudclaw 330

Very Clean run @ Potholes Reservoir for a 2nd place US in this lightly attended US Middle Distance Champs. ~Twice on course got confused but recovered quickly.

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi) +10m 8:44 / mi
shoes: O-Inov8 Mudclaw 330

Warmup for US Champs. No cooldown.

Shadowed Oriana after - that was difficult as I was being quite strict as a non-assisting shadow. Not only never seeing the map, but also not discussing anything related to navigation. I did 'assist' by running back to get bug spray and water on this hot, mosquito-ey day after about an hour out - and poor Oriana ended up with ~20 bites. Yet she did not want to quit at any time. Even after she broke down and needed a hug and I suggested we just head back to the car, she said she wanted to keep going, and kept her eye out on the way back, re-locating, and continuing on with the course... 1.6km, 2 hours...

Blue Middle - Splits

Friday Jun 25, 2010 #

Orienteering 24:00 [2] 3.3 km (7:16 / km) +40m 6:51 / km
shoes: O-Inov8 Mudclaw 330

US Middle Champs Model event
Interesting terrain. High water, though pre-noted, was still surprising. Like the contoury terrain. Contour mapping not totally intuitive to me, but good enough. Avoiding all water/green and reading contours made for relatively simplifyable navigation
---
note for event itself
- rough/moderate compass, read contours, and plan to avoid stuff was about all that was needed, with some effort paid to picking medium vegetated routes (bottoms were better than tops) to avoid the slow sand open spaces, and the thicker sage. Shoes full of sand got annoying by the end, but overall I ran okay, and navigated well (<1 min. total I think) which was good for 2nd US in this lightly attended event...

Thursday Jun 24, 2010 #

Running 24:24 [2] 4.39 km (5:33 / km) +72m 5:08 / km
shoes: R-NB-760

95deg loop around VF park... Hamstring still looking dicey

Wednesday Jun 23, 2010 #

Strength 3:00 [1]

20 push ups, 25 crunches, DT Ball, Active stretches (3 different both sides)

Running 22:16 [2] 3.87 km (5:45 / km) +46m 5:26 / km
shoes: R-Brooks Adrenaline

New shoes - a short then slightly longer run, AM, for hamstring

Tuesday Jun 22, 2010 #

Strength 3:00 [1]

I think situps might be helpful, as they help with pelvic tilt, which I think is hamstring issue related, so I did 25 at which point my R-hamstring inside edge (groin, really) cramped. Odd... And then 15 pushups for fun. May do more situps later.

Running 25:00 [2] 4.6 km (5:26 / km) +45m 5:11 / km
shoes: R-NB-Gray-460 # 3

Evening run and more DT & hamstring work
9 AM

Running 57:48 intensity: (8:16 @1) + (46:10 @2) + (3:22 @3) 8.69 km (6:39 / km)
ahr:136 max:153 shoes: R-NB-Gray-460 # 3

Tuesday is long run day, but the hamstring is sore, so 1 hour will be it...
Kids are enjoying at day at Dorney Park with no lines...

Monday Jun 21, 2010 #

6 AM

Running 51:43 intensity: (2:26 @0) + (30:06 @1) + (19:11 @2) 8.24 km (6:17 / km)
ahr:119 max:140 shoes: R-NB-Gray-460 # 3

with kids on bikes on Betzwood trail, out & back, 28 out, 23 back as Oriana got more confident. 2nd half was a reasonable workout (got about 1 minute ahead of Angelica & MJ.) Active stretch after, no DT.
7 PM

Running 18:54 intensity: (8:40 @1) + (10:14 @2) 3.34 km (5:39 / km)
ahr:128 max:139 shoes: R-NB-Gray-460's

In darkness - trying to do the two-light-runs thing to fix the hamstring. Not sure if it'll work, but it's worked for similar stuff in the past. Quite concerned about the 3 weeks of NAOF - I'd really like to be able to race those w/o worrying about hamstring pain and the possibility of long-term damage...

Sunday Jun 20, 2010 #

8 AM

Running warm up/down 1:03 intensity: (9 @0) + (54 @1) 0.09 km (12:21 / km)
ahr:104 max:116 shoes: O-Inov8 Mudclaw 330

Orienteering race 16:50 intensity: (1:27 @2) + (6:44 @3) + (8:06 @4) + (33 @5) 2.52 km (6:41 / km)
ahr:160 max:182 shoes: O-Inov8 Mudclaw 330

Phone O' - me with no map, AJ with a map - worked quite well after Angelica & Oriana decided to stop taking turns with AJ and let him & I do the navigation and communication
Had there been a third lap, we might have even won the loop :)

Includes a surge up a trail at the end to try to keep ahead of Greg Ahlswede, which I maybe, just maybe, could've done, if I didn't get scared of hamstring damage about halfway up.

Hamstring didn't seem too bad that night or next day - though Tue. was a bit more annoying. Worried about the summer trip with 3 week of racing starting with US Champs in 6 days. We'll just have see how it does, and how much long term damage it sustains...

Saturday Jun 19, 2010 #

Running 25:00 [2] 2.5 mi (10:00 / mi)
shoes: R-NB-Gray-460 # 3

Friday Jun 18, 2010 #

8 AM

Running 56:15 intensity: (10:22 @1) + (45:24 @2) + (29 @3) 8.85 km (6:21 / km)
ahr:135 max:151 shoes: R-NB-Gray-460 # 3

w/Angelica & then back to car with Danielle. Happy to not push. R-ham still sore...

Thursday Jun 17, 2010 #

7 AM

Running 9:21 intensity: (7:04 @1) + (2:17 @2) 1.44 km (6:30 / km)
ahr:117 max:138 shoes: R-NB-Gray-460 # 3

Running 12:10 intensity: (5:15 @1) + (6:55 @2) 2.03 km (5:59 / km)
ahr:124 max:138 shoes: R-NB-Gray-460 # 3

Wednesday Jun 16, 2010 #

6 PM

Running 9:23 intensity: (12 @0) + (1:12 @1) + (7:59 @2) 1.81 km (5:12 / km)
ahr:131 max:137 shoes: R-NB-Gray-460 # 3

R-hamstring was feeling a little better this week, and I was aiming to O'-race on Sunday, so as a test, I ran slow intervals - 7-minute-mile pace for 200m on, 100m of, a few times...

Unforutantely it was distinctly more sore Thursday, though by Friday it was better - unclear what the impact is...

Running 7:00 intensity: (24 @0) + (53 @1) + (4:59 @2) + (44 @3) 1.3 km (5:23 / km)
ahr:134 max:152 shoes: R-NB-Gray-460 # 3

Running 26:05 intensity: (4:26 @1) + (21:39 @2) 4.43 km (5:54 / km)
ahr:133 max:144 shoes: R-NB-Gray-460 # 3

Afraid of hamstring damage so I went to run a little at Rancho instead

Tuesday Jun 15, 2010 #

7 AM

Running 21:03 intensity: (13:37 @1) + (7:26 @2) 3.8 km (5:32 / km)
ahr:124 max:141 shoes: R-NB-Gray-460 # 3

Monday Jun 14, 2010 #

7 PM

Running 37:16 intensity: (9:02 @1) + (28:14 @2) 6.65 km (5:36 / km)
ahr:130 max:143 shoes: R-NB-Gray-460 # 3

Rancho, small loop due to lack of time and R hamstring sore

Sunday Jun 13, 2010 #

8 AM

Running 35:47 intensity: (18 @0) + (14:15 @1) + (21:14 @2) 6.65 km (5:23 / km)
ahr:129 max:142 shoes: R-NB-Gray-460 # 3

w/Angelica. Hamstring still sore enough that I would've run slower alone...

Saturday Jun 12, 2010 #

7 AM

Running 25:37 intensity: (17:34 @1) + (8:03 @2) 4.57 km (5:36 / km)
ahr:126 max:136 shoes: R-NB-Gray-460 # 3

Out & back in Cape Cod

Friday Jun 11, 2010 #

Running 21:00 [1] 2.1 mi (10:00 / mi)
shoes: R-NB-Gray-460 # 3

Short loop near home, before driving to Cape Cod to see my Grandfather for his 90th birthday :)

Thursday Jun 10, 2010 #

6 AM

Running 2:08:17 intensity: (24:18 @1) + (1:43:59 @2) 21.01 km (6:06 / km)
ahr:133 max:147 shoes: R-NB-Gray-460 # 3

w/Angelica - supporting her first long run since the marathon. R-ham not great, and perhaps a little worse by the end

Wednesday Jun 9, 2010 #

10 AM

Running 47:54 intensity: (11:14 @1) + (36:40 @2) 8.01 km (5:59 / km)
ahr:133 max:145 shoes: R-NB-Gray-460 # 3

Skipped intervals due to R-hamstring

Tuesday Jun 8, 2010 #

9 AM

Running 24:51 intensity: (21 @0) + (10:13 @1) + (14:17 @2) 4.09 km (6:04 / km)
ahr:128 max:137 shoes: R-NB-Gray-460 # 3

12 PM

Running 38:34 intensity: (9 @0) + (19:21 @1) + (19:04 @2) 5.96 km (6:28 / km)
ahr:128 max:143 shoes: R-NB-Gray-460 # 3

Monday Jun 7, 2010 #

6 AM

Running 47:00 intensity: (37 @0) + (24:12 @1) + (21:02 @2) + (43 @3) + (26 @4) 8.05 km (5:50 / km)
ahr:128 max:142 shoes: R-NB-Gray-460 # 3

R-hamstring still quite sore - having a very hard time keeping up with Angelica & Tom due to the pain. But the pain didn't really worsen at all during the run. Worse at higher speeds though.

Sunday Jun 6, 2010 #

Event: US Team Official 5K time trial (the first of two trials in 2010)
 
7 AM

Orienteering 59:04 intensity: (26:18 @0) + (32:46 @1) 4.52 km (13:05 / km)
ahr:83 max:121 shoes: R-NB-Gray-460 # 3

R-hamstring quite upset.
Ran white with AJ (jogging, far behind), then walked with Oriana

Running 15:42 [1] 2.12 km (7:24 / km)
ahr:112 max:123 shoes: R-NB-Gray-460 # 3

After the long slow warmup with the kids, did this little jog to complete my 20 minutes of real running for the day. R-hamstring quite sore...

Saturday Jun 5, 2010 #

5 AM

Running 28:06 intensity: (4:13 @1) + (23:53 @2) 4.94 km (5:41 / km) +47m 5:26 / km
ahr:135 max:148 shoes: R-NB-Gray-460 # 3

Warned up the entire 5k course. Could feel R-hamstring, but it wasn't too bad, so decided to race anyway.

Running race 18:55 intensity: (12 @1) + (6 @2) + (8 @3) + (16:45 @4) + (1:44 @5) 4.98 km (3:48 / km) +47m 3:38 / km
ahr:173 max:179 shoes: R-NB-Gray-460 # 3

5k race - some hills. St. Basil in Kimberton
Same race I ran a few years ago
time good for 2nd place on a getting warm/humid day (was pretty sweaty after just the warmup...)
km splits: 3:31, 3:40, 3:53, 3:59, 3:49
Based on AP climb, this adjusts to an 18:05 (would be PR) at Vdot of 56, which is a VO2_Max pace of 1:24/lap = 21 second 100's, which is precisely what I aim for. So not fast enough to lower this bar yet...

Running warm up/down 8:21 intensity: (4:25 @1) + (3:56 @2) 0.88 km (9:28 / km)
ahr:116 max:142 shoes: R-NB-Gray-460 # 3

Friday Jun 4, 2010 #

6 AM

Running 53:41 intensity: (36:44 @1) + (16:57 @2) 10.0 km (5:22 / km)
ahr:125 max:146 shoes: R-NB-Gray-460 # 3

Betzwood out & back - R-hamstring getting better - still dicey on the 5k time trial for Saturday...

Thursday Jun 3, 2010 #

8 AM

Running 1:13:10 intensity: (4:12 @1) + (1:07:57 @2) + (1:01 @3) 11.63 km (6:17 / km)
ahr:137 max:153 shoes: R-NB-Gray-460 # 3

R-hamstring notably sore after the intervals - so did some tape

Wednesday Jun 2, 2010 #

3 PM

Running intervals 48:17 intensity: (8:03 @1) + (21:08 @2) + (2:51 @3) + (12:33 @4) + (3:42 @5) 8.59 km (5:37 / km)
ahr:145 max:183 shoes: R-NB-Gray-460 # 3

VO2max intervals, exceeding that speed on one or two due to Keith (who'd run 100 miles 3 days before) joining in ahead of us all...

600: (target 2:06-2:12) 2:11 , 2:10
800: (target 2:48-2:56) 2:55, 2:51, 2:46
600: 2:03, 1:53

Unfortunately, this seemed to cause a R-hamstring injury - that I solidified with a 5k race 3 days later... oops.

Tuesday Jun 1, 2010 #

6 AM

Running 52:05 intensity: (8 @0) + (6:01 @1) + (45:00 @2) + (56 @3) 8.51 km (6:07 / km)
ahr:137 max:151 shoes: R-NB-Gray-460 # 3

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