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Training Log Archive: Wyatt

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
Running	28	18:52:22	112.73	(10:03)	181.41	(6:15)	2153
Orienteering	9	9:43:34	55.14	(10:35)	88.74	(6:35)	2269
Strength	4	15:00
Total	32	28:50:56	167.87		270.15		4422
[1-5]	32	28:50:34

2:04

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Monday Apr 30, 2012 #

9 AM

Running 56:55 5.47 km (10:24 / km)
ahr:123 max:148 shoes: R-NB 461 Black # 2

Sunday Apr 29, 2012 #

Orienteering race 1:42:53 15.27 km (6:44 / km) +600m 5:38 / km
shoes: O-Icebug Sisu 10.5

A solid, and really fun day, at the Billygoat.

Right out of the start, in perhaps 30th place, the blistering pace really threw me off. Unlike last year, when I hung with leaders for almost 20 minutes, in 4th place when I lost them, they were out of sight in 5 minutes this year, with me probably in 20-25th place at the time.

So I figured it wouldn't be my day physically.

But then at least the technical effort worked out pretty good, and waaay better than last year... This being orienteering, there's always something you can do better technically - this year the correct fork that I almost took, the trail down to 16 that I didn't see on the map, but all in all, those weren't too bad, and I managed to pull up to 6th place in doing so, dropping back to 8th as Nick & Francis outran me around the easy loop at the bottom, while I fought lead legs.

Way impressed by Ali C. A major scalping (6%) when I had a solid orienteering result is amazing. Seems like some world-class woman is visiting the US or something... Well done.

Running warm up/down 10:00 [2] 1.3 km (7:42 / km) +40m 6:40 / km
shoes: O-Icebug Sisu 10.5

Warmup b4 Billygoat, in bits & pieces, incl. the steep jog/walk up to the start

Billygoat - Splits

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser

Orienteering race 17:26 [4] 3.25 km (5:22 / km) +30m 5:08 / km
shoes: O-Icebug Sisu 10.5

Speedy goat 1 (9:06), then
Speedy goat 2 (8:20)

Fun sprints. A little rushed, as is often the case with frantic Sprint's, esp. the mass start, and my misremembering the mass start time and realizing my 38 minutes to start was actually 8 minutes was quite the added franticness.

Ankles taped only to training pace, and with BG tomorrow, wasn't plannning to hammer too hard - more like interval workouts. Shoe untied on the way to # 2, so the chase of Eric + Orange Shirt, and fight with Greg for 3rd became a long slow game of catch-up. Would've finished close to 2nd, but my around-the-green route at the end through slowish white woods was nearly 10 sec slower that right on the trail, so ended up 4th.

2nd loop was fun too, though by 3rd control, I was playing chasing Orange shirt guy again, never quite reeling him in.

Angelica had reasonable runs too, so was surprised we got nipped in 4pt category by Nate & Molly - well done, Jr's!

Orienteering 7:00 [2] 1.0 km (7:00 / km) +10m 6:40 / km
shoes: O-Icebug Sisu 10.5

Spectating/cheering back along the course, then chasing Angelica to the finish...

Orienteering 16:38 [1] 1.7 km (9:47 / km) +10m 9:30 / km
shoes: O-Icebug Sisu 10.5

Re-running a Sprint with AJ, training him a bit to make smarter decisions, e.g. short-cut-on-bearing to trail when you can't miss the trail, even if there's a possible around route.

Running 8:30 [2] 1.5 km (5:40 / km) +20m 5:19 / km
shoes: O-Icebug Sisu 10.5

Running a loop along the cliffs on the west side of Peebles Island, and then back to the car. AJ was flying along on several sections, including 30 sec (downhillish) at <4 min/km... It might not be as long as I thought until he beats me in a race...

Speedy Goat A - Splits

Speedy Goat B - Splits

Friday Apr 27, 2012 #

Orienteering 54:13 8.0 km (6:47 / km) +130m 6:16 / km
shoes: O-Inov8 Oroc 340

Field-checking/streamering/map-updating for Evansburg on May 13th. Found (and mapped with crossing-point purple) 8 places where stream is crossable at knee deep or less, to help with route choice options for the deep-wading averse.

2 hr 19 min - recording only the time where HR was above 100

Thursday Apr 26, 2012 #

Strength 5:00 [1]

100e ankle rotations w/balance
10e hamstring drops
10e hip flexor drops

L-hamstring, fine after yesterdays intervals, was a little sore after this, and I did a light set. wt...

9 AM

Orienteering 1:59:18 15.19 km (7:51 / km) +435m 6:52 / km
ahr:122 max:152 shoes: O-Inov8 Mudclaw 330

Coverage run in the northwest, with Tom - lots of off-trail jogging around, pushing out the coverage edge in this area from 3.4km to 3.8km, including the esp. difficult Buffalo paddock. Four separate fence crosses in and out, two electrified (apparently above the bottom wire), to get within 100m of center of the field, plus following along the edge where the buffalo were jogging along the other side checking us out. Covered other sections between Oakmont & Jug Hollow, and also Jug Hollow and Horseshoe Trail.

Radial coverage now extends to 3.5km, 38sq-km inside the circle. Next nearest spots:
3.5km, ENE, inside a temporary construction fence near the under construction Wegman's.
3.6km, SE, Hunter's Lane & Steeplechase Rd. SE of Devon Prep.

Wednesday Apr 25, 2012 #

Running intervals 46:20 9.2 km (5:02 / km)
shoes: R-NB 461 Black # 2

Track intervals. 10x200, 200 rest. Supposed to be ~42 second (3k-pace) of which 8 were close (40-43 sec), but then on 2 Keith pushed the pace, and I took the bait. 34.1 (when he was leading and I was trying to press by a few times), 35.1 (when he goaded me to lead)

Strength 5:00 [2]

A bunch of stuff for the ankle, incl. 200e of the normal twists, and, while standing, rocking up and down, side to side

Tuesday Apr 24, 2012 #

10 AM

Running 1:28:30 11.46 km (7:43 / km) +156m 7:14 / km
ahr:106 max:144 shoes: O-Inov8 Oroc 340

Monday Apr 23, 2012 #

12 PM

Running 1:01:30 9.79 km (6:17 / km) +149m 5:50 / km
ahr:128 max:140 shoes: R-NB 461 Black # 2

Coverage run, covering the area near the new Valley Forge Casino, pushing the run-within-100m coverage in that area out from 3.4 to 3.8 km away from my house. Circular area I've run within 100m of still extends to 3.4km radius from home => 36 square km.

Next nearest spots needing coverage are:
- 3.4km, just west of where Rt-23 curves North on the edge of the VF Mt. Misery map, a buffalo paddock that is surrounded by barbed wired and an apparently electrified wire topper - aiming for this on 4/26/12, with Tom
- 3.5km, more of the Village at Valley Forge (currently fenced for future construction), near the new Wegman's

Sunday Apr 22, 2012 #

Event: DVOA Hibernia County Park

Event: Valley Forge Revolutionary Run (5 mile)

7 AM

Running 21:43 3.5 km (6:12 / km) +63m 5:42 / km
ahr:131 max:165 shoes: R-NB 461 Black # 2

Warmup to the start of the VF 5 miler. Of 3 potential rivals - Terry who'd beat me 2 years ago, Doreen McCoubrie, top 30 F50 in the world, and Kimberly Ann Hickey, a road racing fanatic, who I've competed with a few times since a snowy 5k 1.5 yrs ago, I knew from FB last night that Kimberly would be there.

As I approached the start - saw Doreen, and said hi - cool... Checked her blue hat and white shirt with blue-Athena lettering for reference. Lined up near the 6 min/mile sign and bumped in to Joe, a guy from track intervals who runs close to me, then proceeded to get tapped on the shoulder by Kimberly and Terry - awesome - a great group of folks I know.

Took off at start, 3 sec. of chip/gun time seperation, and hung on behind Terry & Doreen for 1st mile (Kimberly was behind somewhere - having done a 37:27 10k yesterday, possibly tired legs kept her just a bit back.) The big surprise was Joe, way out in front of the main first "pack" (with a string of 10-15 faster runners spreading way out in front of him), and him 15 seconds ahead of me at the first mile. Somewhere around the mile mark, Terry dropped off the pace a bit, and then I pushed back and forth with Doreen for 2nd mile - gaining on downhills, and trying not to let her pass on uphills. By mile 2, I was ahead, and rivals shifted to a few nearby guys, who'd pass me uphill and I'd pass downhill.

Around mile 3, an F43 passed me hard - and proceeded to build distance all the way to the end - not quite catching the 2 women ahead of her, as I continued to jockey with nearby 'rivals', all the while wondering if I could hold on to the lead vs. the 3 planned rivals all the way. Some quad weakness after a downhill around 3.5 miles led me to some concern about breaking at the '5k' mark, but I held, barely, to my concentrated push to stay nearby. Last mile is a long slowly steepening downhill, and a hard climb. And it wasn't until the steeper part of the downhill that I picked off 4 of the 6 guys in front I'd had eyes on.

Then the final hill, where the guys usually were passing me, but it's the final hill, so no reason to try to maintain constant effort despite the hill, so dug in, passed one more guy, and didn't get passed by any of the guys breathing hard right behind me.

Time of 30:50 was 33 sec slower than 2 years ago, but I did beat all 3 planned rivals, so that was a good thing. Seeing Joe well ahead though (finish just head of my 5mi PR from 2 years ago) was impressive, and a rival to target for the next race!

C • An F43 3

Running race 30:50 5.0 mi (6:10 / mi) +99m 5:49 / mi
ahr:172 max:177 shoes: R-NB 461 Black # 2

http://results.active.com/pages/searchform.jsp?pub...

5:10/mi pace for the fastest minute steep downhill, ~7:00 pace on the final uphill

Running 18:19 1.83 km (10:00 / km) +32m 9:11 / km
ahr:117 max:152 shoes: R-NB 461 Black # 2

cooldown

Saturday Apr 21, 2012 #

12 PM

Running 30:21 4.0 km (7:35 / km) +40m 7:14 / km
ahr:107 max:144 shoes: R-NB 461 Black # 2

With kids, first w/AJ/Manish, Ori on bike - AJ & Manish running some 200's, Manish @45, AJ @48 (best) 52 on rest (he's sick/sore from something).

They with Ori on foot a bit after her bike tire blew out (fortunately really close to home.)

Friday Apr 20, 2012 #

11 AM

Running 35:32 6.27 km (5:40 / km) +123m 5:10 / km
ahr:139 max:170 shoes: R-NB 461 Black # 2

3x~1km surges on a run from Pawlings parking lot straight home

Thursday Apr 19, 2012 #

10 AM

Running 48:35 6.01 km (8:05 / km) +78m 7:36 / km
ahr:93 max:169 shoes: R-NB 461 Black # 2

Course-setting/mapping at Evansburg. I need to lay off the mapping if I'm to get this set up faster..

Wednesday Apr 18, 2012 #

6 PM

Running 42:15 9.32 km (4:32 / km) +142m 4:13 / km
ahr:148 max:169 shoes: R-NB 461 Black # 2

Fasttracks intervals, [30sec hard (3k pace), 30 sec easy] * 30 reps

Tuesday Apr 17, 2012 #

Strength 2:00 [1]

100e L/R ankle rotations/balance

Looking back on the weekend, I'm happy my R-hip-flexor didn't get worse - it was seeming like it might be trending down @ races as of a few months ago. Need to keep up the hip-flexor & hamstring eccentric drops too...

Intervals tomorrow might show how strong both of those are - should take it easy as 1st group intervals in a while.

11 AM

Running 41:08 6.12 km (6:43 / km) +95m 6:14 / km
ahr:127 max:165 shoes: R-NB 461 Black # 2

Lazy run, not for. Supposed to be 90 minutes at least, started late. No caffeine this AM... :)

Monday Apr 16, 2012 #

9 AM

Running 54:26 9.69 km (5:37 / km) +108m 5:19 / km
ahr:136 max:150 shoes: R-NB 461 Black # 2

With Tom & Jackie. No Angelica, who's fighting a strong skin-injected dose of poison ivy.

Sunday Apr 15, 2012 #

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: O-Icebug Sisu 10.5

Some warm-up for US Middle Champs enforced by distance between car, finish area (checked out briefly) and start, and not much time to do it all (with AJ sick in the car and us letting him sleep in hotel as long as possible before departing.)

Orienteering race 37:48 5.7 km (6:38 / km) +160m 5:49 / km
shoes: O-Icebug Sisu 10.5

10th on Blue @ US Middle Champs, with the a reasonably clean run - others were also clean though, so this was still 3 minutes back. Connecting the bare rock patches at high speed was some of the most fun I've had orienteering in quite a while, and the variety vs. the day before just 2km's away was quite surprising - seemed closer to CO or SoCal orienteering, than GA orienteering.

Dist/climb a copy of Ken's, as I don't have a non-display GPS

Middle - Blue - Splits

Saturday Apr 14, 2012 #

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)
shoes: O-Icebug Sisu 10.5

Some on/off warm-up for US Long Champs while getting kids ready.

Orienteering race 1:44:35 18.0 km (5:49 / km) +120m 5:37 / km
shoes: O-Icebug Sisu 10.5

9th on Blue @ US Long Champs, with the cleanest run of the bunch, according to AP. I also had a number of conservative routes, where I likely could've done better. And the off-trail, esp. downhill wimpiness of my R-ankle was still noticable. But I can't excuse it all, nor think of how I could've won. Kudos to the leaders, esp. Eric, who pulled off another Long win in a row, after a year(+?) of 'retirement'.

Dist/climb a copy of Ken's, -1km for his tour near #4, as I don't have a non-display GPS

Long - Blue - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Event: US Team Trials for WOC 2012

Running warm up/down 12:00 [2] 2.0 km (6:00 / km) +40m 5:27 / km
shoes: O-Icebug Sisu 10.5

Warm-up for US Sprint Champs. Should've warmed up a bit longer, but not too bad... Some jogging around later (cooldown?)

Orienteering race 18:59 [4] 4.4 km (4:19 / km) +105m 3:51 / km
shoes: O-Icebug Sisu 10.5

16th on course 5 (US Sprint Champs) with a mostly clean run. A bit disappointed to get caught/passed by Will H. 1 minute, but not terrible. Scalped by Ali was worse ;) Better warm up, more intervals, might help...?

Dist/climb a copy of Ken's, as I don't have a non-display GPS

Sprint - Red/Blue - Splits

Thursday Apr 12, 2012 #

11 AM

Running 24:26 [2] 4.11 km (5:57 / km) +35m 5:42 / km
ahr:130 max:146 shoes: R-NB 461 Black # 2

Wednesday Apr 11, 2012 #

10 AM

Running 54:54 [2] 9.34 km (5:53 / km) +60m 5:42 / km
ahr:129 max:143 shoes: R-NB 461 Black # 2

With Angelica, out and back in Fatlands. A bit long for a taper week, but at least intensity was low.

Tuesday Apr 10, 2012 #

11 AM

Running 29:45 4.17 km (7:08 / km) +126m 6:12 / km
ahr:135 max:145 shoes: R-NB 461 Black # 2

Monday Apr 9, 2012 #

11 AM

Running 37:20 6.4 km (5:50 / km) +70m 5:32 / km
ahr:136 max:185 shoes: R-NB 461 Black # 2

Sunday Apr 8, 2012 #

11 AM

Running 25:26 4.04 km (6:18 / km) +113m 5:32 / km
ahr:138 max:153 shoes: O-Icebug Sisu 10.5

Orienteering tempo 51:24 8.1 km (6:21 / km) +292m 5:23 / km
ahr:159 max:167 shoes: O-Icebug Sisu 10.5

Running 21:17 2.99 km (7:07 / km) +82m 6:16 / km
ahr:130 max:142 shoes: O-Icebug Sisu 10.5

Score-O - Splits

Saturday Apr 7, 2012 #

Event: DVOA Washington Crossing State Park

Running 23:24 [2] 4.15 km (5:38 / km) +40m 5:23 / km
shoes: O-Inov8 Mudclaw 330

Night loop around Wilson Park, after a day outside, incl. 2 hours of talking like a Pirate, introducing 160 kids (and their parents) to orienteering at Angelica's Treasure Hunt Adventure event at Wilson Park, and painting the deck for 6 hours.

Friday Apr 6, 2012 #

Running 37:01 [2] 6.04 km (6:08 / km) +60m 5:50 / km
shoes: R-NB 461 Black # 2

AM run, mostly w/Angelica (except when she tried, unsuccessfully, to trespass through the now well-signed "Area Closed" in VF Park), trying to meet up with Magnus, but never finding him.

Running intervals 17:55 1.97 km (9:06 / km) +15m 8:46 / km
shoes: O-Inov8 Mudclaw 330

Tag with AJ & Manish, in lieu of actual intervals that were supposed to happen. Ankle taped so zigzagging on grass could strengthen ankle w/o damage.

Thursday Apr 5, 2012 #

Running 1:07:15 [2] 12.11 km (5:33 / km) +145m 5:14 / km
shoes: R-NB 461 Black # 2

Much of the Central Park section of the spring NYC 1/2 marathon, + to and from hotel, with Angelica & Natasha.

Pretty loop, though definitely some hills. Even more impressed now with Alan's 1:19...

Wednesday Apr 4, 2012 #

Running 20:30 [2] 3.4 km (6:02 / km) +25m 5:49 / km
shoes: R-NB 461 Black # 2

Short loop, near home, before heading up to NYC for a 2 day vacation on Spring Break. Saw Mama Mia, great, and then ate at Ellen's Stardust Diner, where we sat in the stage...

Tuesday Apr 3, 2012 #

Running 1:51:11 [2] 17.71 km (6:17 / km) +197m 5:57 / km
shoes: R-NB 461 Black # 2

Ran in VF park, during a conference call at work. While I muted well, and I stopped, and shielded the mic from wind when I had to talk, I think the low-HR alarm from the FR 305 managed to leak into the conf. bridge once or twice (as I forgot to click stop a few times.) I wonder if any FR 305 users recognized the beeps? I need to plan better so I only do this run-while-working only for meetings where I'm very unlikely to need to talk... Or just run in the morning like my coach tells me to.

Monday Apr 2, 2012 #

Strength 3:00 [1]

100e ankle twists
10e bridge hamstring drops
10e eccentric hip flexor drops

while watching Chariots of Fire. Almost as dull as I remember it being when it first came out (and when I was quite young...)

Running 34:04 [2] 5.67 km (6:00 / km)
shoes: R-NB 461 Black # 2

Bad time planning. Too many errands and work, to run the 50 minutes planned.

Sunday Apr 1, 2012 #

Event: DVOA Warwick County Park

Orienteering race 53:20 [4] 8.14 km (6:33 / km) +377m 5:19 / km
shoes: O-Icebug Sisu 10.5

DVOA Warwick. 8 sec's behind speedy - much slower, just cleaner.

Looking at splits, I'm appalled that I'm still 10% slower than speedy, given I thought I've recovered. I'm not sure how much of this is speedy being speedier, or me being slower.

Some of it is me slower, on rocks, e.g. I did win two of the uphill legs, and one long semi-uphill trail run leg, where ankle fear wasn't a limiting factor. Though my heart rate didn't drop that much on the many legs - flats, side hills and downhills, where speedy kicked my b***. I can only hope that "L4" pace was just inefficient, because I'm quick-stepping, vs. the leaping I'll do when my ankle is stronger?

R-ankle's still got some modest soreness on the run, and frankly I'm happy I can run given the size of swelling from injury of ~5 wks ago, but I'd still like to get it stronger. Figure 8 running loops in many of my slower and/or faster trainings seems one of the easiest to do, and reasonably productive ways to continue to loosen/strengthen.

Running 5:00 [2] 0.8 km (6:15 / km)
shoes: O-Icebug Sisu 10.5

Some warm up, and some cooldown. Not much of either. More warmup might've been good, but it was getting late, and I was still a bit full from breakfast.. (gotta switch back to oatmeal pre-race...)

Red - Splits

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