Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2005:

activity

time

miles

Orienteering

14:40:44

64.98

(13:33)

104.57

(8:25)

2470

215 /

266c

80%

Running

14:12:53

84.68

(10:04)

136.29

(6:15)

920

Strength

51:00

Total

29:44:37

149.66

240.86

3390

215 /

266c

80%

averages - sleep:9 weight:73.3kg

2:32

0:00

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Tuesday May 31, 2005 #

Running (Trails, Grass) 30:00 [2] 3.0 mi (10:00 / mi) +30m 9:42 / mi
shoes: R-Reebok White/Gray/Red

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

Monday May 30, 2005 #

Orienteering race 24:00 [4] *** 4.1 km (5:51 / km) +150m 4:57 / km
spiked:22/25c shoes: O' Black/Orange VJ Twisters

Two Sprints... Fast, fun O'.

Orienteering warm up/down 40:00 [3] 4.0 km (10:00 / km)
shoes: O' Black/Orange VJ Twisters

2 Warmups & control pickup

Sprint 1 - Splits

sprint 2 - Splits

Sunday May 29, 2005 #

Event: Memorial Day Weekend US Team Fundraiser

Orienteering race 1:42:43 [4] **** 11.6 km (8:51 / km) +600m 7:02 / km
spiked:12/20c shoes: O' Black/Orange VJ Twisters

Stuckey Pond. One error that almost got really bad. I knew where I was about 150m from 9. Then compass/pace got most of the way there, but I couldn't see the reentrant (if I'd kept on compass-pace through the thicker forest, ignoring the fact that I couldn't see the shallow reentrant, I'd probably have hit the bag.) Did a loop around the the right, traversed low, then decided to back toward ridgeline and through forest patch I was originally aiming at, and voila, there was a bag. Barely saw the reentrant even leaving the bag.

Running warm up/down 7:00 [4] 0.7 mi (10:00 / mi) +20m 9:11 / mi
shoes: O' Black/Orange VJ Twisters

Not much cooldown.

Blue - Splits

Saturday May 28, 2005 #

Strength (Hip & Ankle) 5:00 [1]
shoes: O-Mixed purple & black

Orienteering (Course rerun) 1:11:26 [2] *** 7.5 km (9:31 / km) +320m 7:51 / km
spiked:12/15c shoes: O-Mixed purple & black

Clem's VF Mt. Joy Blue 1-15

Thursday May 26, 2005 #

Running long (Trails & Hills) 2:32:00 [2] * 12.67 mi (12:00 / mi) +600m 10:27 / mi
slept:8.0 weight:74.8kg shoes: R-Reebok White/Gray/Red

Weight after major rehydrating. It was 158 a few days ago... amazing how much if fluctuates with water/running.

Wednesday May 25, 2005 #

Running (Paved, grass) 23:30 [2] 2.47 mi (9:31 / mi) +5m 9:27 / mi
weight:71.7kg shoes: R-Reebok White/Gray/Red

Campbell Park loop w/Scott @ lunch

Strength (Hip & Ankle) 5:00 [1]

Tuesday May 24, 2005 #

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

Running warm up/down (Paved, grass) 26:00 [2] 3.0 mi (8:40 / mi) +10m 8:35 / mi
shoes: R-Reebok White/Gray/Red

1st run of the day, after lunch. Easy loop.

Running warm up/down 15:00 [2] 1.8 mi (8:20 / mi)
shoes: R-Reebok White/Gray/Red

Track work with Vlad, Tapio & Mikell C. in Cupertino, CA. They were doing 3-4x 1600m threshold's. I got there late and did a 1200m, 1600m, 1600m, and 50m. Last one was same pace, but my left lower shin muscle was getting sore so I bailed. Limped a little this evening, soaked it in a tub, and it slowly got better the next morning.

Running intervals (Threshold) 18:01 [4] 4.4 km (4:06 / km)
shoes: R-Reebok White/Gray/Red

1200m - 5:00
1600m - 6:36
1600m - 6:25
On 'lane 0' dirt/grass...

Monday May 23, 2005 #

Note

Travel to CA, and then long discussions at the office, so didn't get out to run. Still, I managed two runs the next day so I made up for this okay...

Sunday May 22, 2005 #

Running warm up/down (Forest, trails - warm up) 5:00 [3] 0.7 km (7:09 / km) +10m 6:40 / km
shoes: O' Black/Orange VJ Twisters

Orienteering race 1:19:50 [4] *** 9.5 km (8:24 / km) +200m 7:36 / km
spiked:6/13c shoes: O' Black/Orange VJ Twisters

French Creek East Blue, vs. many. A couple of really tricky legs that I should have taken easier routes on. A lot more time loss than I'd like. 2nd overall in a reaonsably tough field (Eddie, Clem, Greg, Vadim, Florin, Randy...), but didn't win _any_ splits, so my 2nd place was more due to others issues (from a broken compass to helping someone else who was injuired on the course...) than from a good run by me.

Blue - Splits

Saturday May 21, 2005 #

Event: DVOA Sprint & Reverse Chasing Sprint (Green Lane)

Orienteering warm up/down (Control hanging, takedown) 1:30:00 [2] ** 10.0 km (9:00 / km) +25m 8:53 / km
spiked:40/40c shoes: O-Mixed purple & black

Setup & takedown for DVOA Green Lane Sprint

Orienteering race (Sprint Re-run) 13:15 [4] ** 2.67 km (4:58 / km) +40m 4:37 / km
spiked:18/18c shoes: O-Mixed purple & black

Reverse chase reverse re-run. Pushing hard with John F. back and forth (he passed me at the end.) Worst time loss was ~6 seconds due to e-punch taking too long to beep and having to go back.

Sprint - Splits

Reverse Sprint - Splits

Friday May 20, 2005 #

Running (Paved, grass, with baby j) 34:43 [3] 3.5 mi (9:55 / mi) +25m 9:42 / mi
shoes: R-Reebok White/Gray/Red

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

Thursday May 19, 2005 #

Running long (Grass, trails) 1:11:00 [2] 7.1 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Orienteering long (Course rerun) 1:00:00 [2] ** 4.5 km (13:20 / km) +190m 11:01 / km
spiked:8/10c shoes: R-Reebok White/Gray/Red

Re-run part of Clem's Blue Mt. Joy (removing a few D.B. (Dabbler?) red streamers) in the middle of a 2+ hour run. The steep hills are much more slippery in running shoes. I did find the trail that leads down to 17 though, and now I know why I lost so much time. The trail leading down to 17 (and past it) was huge for those who found it. But the one below 17 that I tried to relocate from after missing the upper trail during the race is almost totally indistinguishable from (and less runnable than) the many deer trails that make up tiny 'trail' segments all over that hillside.

Wednesday May 18, 2005 #

Running (Paved, grass, with baby j) 43:00 [3] 4.3 mi (10:00 / mi)
slept:10.0 shoes: R-Reebok White/Gray/Red

Was 2 effort part of the time....

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

Tuesday May 17, 2005 #

Running warm up/down (Paved, grass) 36:30 [2] 3.5 mi (10:26 / mi) +30m 10:09 / mi
shoes: R-Reebok White/Gray/Red

15:00 @2
2:35 up, then slight downhill @4
4:37 @2
2:33 same route @4
1:21 @2
2:03 long slight up, then short steeper up @4
3:35 @2
2:53 long slight up, then short steeper up (longer) @4
12:00@2, with 3x:10 striders @5

Running intervals (Paved, grass) 10:04 [4] 1.3 mi (7:45 / mi) +80m 6:30 / mi
shoes: R-Reebok White/Gray/Red

Running intervals (Grass striders) 30 [5] 0.09 mi (5:33 / mi)
shoes: R-Reebok White/Gray/Red

Monday May 16, 2005 #

Running 57:00 [2] 6.0 mi (9:30 / mi) +20m 9:24 / mi
shoes: R-Reebok White/Gray/Red

Strength (Hip (IT)) 3:00 [1]

Sunday May 15, 2005 #

Orienteering (Sprint/White Streamering) 30:00 [2] *** 3.0 km (10:00 / km)
spiked:20/24c shoes: O-Mixed purple & black

Orienteering tempo (Sprint Re-run) 14:59 [4] *** 2.67 km (5:37 / km) +45m 5:11 / km
spiked:17/18c shoes: O-Mixed purple & black

Saturday May 14, 2005 #

Orienteering race (Trails, forest, briars) 1:02:20 [4] *** 7.63 km (8:10 / km) +150m 7:26 / km
spiked:8/16c shoes: O' Black/Orange VJ Twisters

Running warm up/down 6:00 [2] 0.6 mi (10:00 / mi)
shoes: O' Black/Orange VJ Twisters

Red - Splits

Friday May 13, 2005 #

Running (Paved, grass) 33:00 [2] 3.0 mi (11:00 / mi) +10m 10:53 / mi
shoes: R-Reebok White/Gray/Red

Half with baby jogger. Nice to be running again. Lungs felt odd - kind of like I was sucking on a strong mint. But I was only coughing occasionally. Much nicer. Nose congested, but lungs better.

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

Thursday May 12, 2005 #

Note
(sick)

Lots of coughing today and yesterday, so no run. Probably a bit of laziness too, but I did take one full dose of DayQuil for part of each of both days due to the coughing/congestion. So perhaps it's good not to run.

Still, it's better to be healthy than to think about whether you should or should not run while sick...

Tuesday May 10, 2005 #

Orienteering long (Forest, Small Rocks, RR t) 1:47:11 [2] ** 9.0 mi (11:55 / mi)
spiked:28/30c shoes: O-Mixed purple & black

These O' shoes weren't pleasent on the 20 minutes each way out-n-back along the train tracks. Too rocky, and soles too thin... Oh, and my sore throat is still mild, and the congestion is finally getting better (in lungs, although the nose is worse.) When will I be totally healthy again? It's been a while since I've been free of some kind of cold for even a week.

Monday May 9, 2005 #

Running 25:00 [2] * 2.5 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Did a little neighborhood mapping. Gettting a sore throat. Should probably go sleep now...

Strength (Hip/IT) 3:00 [1]

Sunday May 8, 2005 #

Orienteering warm up/down 50:00 [2] *** 7.0 km (7:09 / km)
spiked:7/7c shoes: O-Black/Green VJ Spikes

5 min. warmup, then, 1 hr. after finishing, a 45 minute 'cool-down' control pickup

Orienteering race 51:30 [4] **** 6.1 km (8:27 / km) +300m 6:47 / km
spiked:7/14c shoes: O-Black/Green VJ Spikes

Good event at FCC - a mostly new map for me. Some interesting legs. Lost about 4-5 minutes, mostly my fault - bad (missing) attack plan in a few cases. First win in a while, and I did beat the regulars (Mihai, Randy, Clem) and two Lithuanian M45's who travel a lot (and were right in the mix.)

Red - Splits

Saturday May 7, 2005 #

Running long (Trails, forest) 1:38:00 [2] ** 9.0 mi (10:53 / mi) +10m 10:51 / mi
shoes: R-Reebok White/Gray/Red

R-IT got a little sore near 80 minutes. Not bad this evening (stretched at 80 mintues, and at the end...)

Strength (Hip & Ankle) 5:00 [1]

Friday May 6, 2005 #

Running 38:00 [3] 4.0 mi (9:30 / mi) +40m 9:13 / mi
shoes: R-Reebok White/Gray/Red

Still coughing and a little light headed yesterday, so bleh off the long run and did - nothing. Today, Angelica was sick and I almost did nothing again, but I made it out for a quick run at nightfall, trying out my new headlamp. It wasn't really needed though as it took a long time to get dark...

Wednesday May 4, 2005 #

Strength (Hips & Ankles) 5:00 [1]

Running (Paved, grass) 30:00 [2] 3.0 mi (10:00 / mi)
slept:9.0 shoes: R-Reebok White/Gray/Red

Neighborhood loop.
Still coughing (since last Thu.) and felt light headed late the in day. Fighting some kind of cold...

Tuesday May 3, 2005 #

Running warm up/down 32:00 [2] 3.0 mi (10:40 / mi)
shoes: R-Reebok White/Gray/Red

Running intervals (Grass) 15:35 [4] 4.0 km (3:54 / km)

Lane 0 Track Intervals (the grass just inside Lane 1...), 5x800, 400 jog rest
2:59, 3:00, 3:12, 3:11, 3:13

Monday May 2, 2005 #

Running 31:00 [2] 3.0 mi (10:20 / mi) +30m 10:01 / mi
shoes: R-Reebok White/Gray/Red

Legs a little tired, but not too bad.

Aside from this run, my left hip (outside center) has felt a twinge of pain a few times since Sunday's race, usually while walking or turning. Maybe like it's unstable or something, or maybe I just fell on it.

Sunday May 1, 2005 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: O' Black/Orange VJ Twisters

Orienteering race 1:23:30 [4] *** 9.82 km (8:30 / km) +450m 6:55 / km
spiked:10/16c shoes: O' Black/Orange VJ Twisters

Reasonably good run navigationally, although I had several concentration related deviations from a good route. Near the end it was a real struggle to keep mentally focussed on continously keeping track of where I was and I had a few drifts then - fortunately none too serious. Also had a hard time keeping up full speed, but it turned out to be not too bad. Overall, I did drop out of the medeals, but still, holding onto 4th at West Point, given the competitive field and much less foggy forest is pretty good.
Good news is that R-IT (mostly the back connection) was only mildly sore this weekend.

Running warm up/down (Grass) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Late evening, post race, post drive cooldown. Legs felt like logs...

Blue - Splits

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