Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending Aug 31, 2007:

	activity	#	time	miles		km		+m
	Running	31	26:40:52	169.67	(9:26)	273.05	(5:52)	3351
	Orienteering	3	1:53:08	9.77	(11:35)	15.72	(7:12)	470
	Strength	9	1:04:00
	Total	31	29:38:00	179.44		288.77		3821
averages - sleep:11.6

2:33

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Friday Aug 31, 2007 #

Running (Trails, Grass, Paved) 1:11:42 12.35 km (5:48 / km) +170m 5:26 / km
ahr:142 max:170 shoes: R-NB White Shoe (531's)s

Longish run with Angelica & Tom to and through the X preserve. My uninjured routine called for 60 minutes including to 10 minute surges. I tried one approx. mile surge in the middle (about 7.5 minutes, trails/hills) and my L-knee injury site did get a bit sore by the end, and, as happened in the past continued to get worse afterwards, even at the slower speeds. New today though, after about 10 minutes of worsening even at slow speeds, it slowly improved, and as totally fine by the end of the run. Finally. I should be able to race in a few days.

Thursday Aug 30, 2007 #

Running 54:33 [2] 9.37 km (5:49 / km) +80m 5:35 / km
ahr:135 max:149 shoes: R-NB White Shoe (531's)s

A short rest in the middle, otherwise pretty continuous, normal running, and no pain from the sore spot on the left knee. None. I'm still quite tentative downhill though. I plan to try a few surges to higher speeds tomorrow and hope the knee is up for that.

C • yay! 2

Wednesday Aug 29, 2007 #

Running (Grass, Trails) 30:18 [2] * 5.25 km (5:46 / km) +60m 5:28 / km
ahr:137 max:150 slept:8.5 shoes: R-NB White Shoe (531's)s

Loop into park & back. AM run. L-knee almost normal until 15 minutes, then mildly sore the rest of the way w/a spike at 25 minutes. Still, better than yesterday, I think.

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

Did pineapple on both ITs, and did 15 (instead of regular 40) clock squats on L-leg to avoid upsetting the knee to much.

Running (Grass, Trails) 29:30 [2] 5.25 km (5:37 / km) +60m 5:19 / km
ahr:143 max:155 slept:8.5 shoes: R-NB White Shoe (531's)s

Loop into park & back. PM run. L-knee sore the whole time, and a little more sore by the end, but never really bad (like last Thursday.) Good news is by evening it was doing much better.

Running 4:00 [2] 0.67 km (5:58 / km)
shoes: R-NB White Shoe (531's)s

Hour walk in the evening with the kids plus a few minutes of running in there. While I was still nervous, my L-knee was totally fine.

Tuesday Aug 28, 2007 #

Running 20:10 [2] 3.53 km (5:43 / km) +40m 5:24 / km
ahr:130 max:141 shoes: R-NB White Shoe (531's)s

Entry for 1st run only

2x20 minutes. 2nd run was actually middle/high 2 pace. Knee was a little sore still, after about 10 minutes of 1st run, and all of 2nd run, and a little in the evening, but these seems a step ahead of yesterday.

Running 20:03 [2] 3.55 km (5:39 / km) +40m 5:21 / km
ahr:142 max:152 shoes: R-NB White Shoe (531's)s

Moving a bit faster. Still have to slow below 2 pace a bit on the downhills.

Monday Aug 27, 2007 #

Running 15:58 [2] 2.69 km (5:56 / km) +25m 5:40 / km
ahr:127 max:143 shoes: R-NB White Shoe (531's)s

Paved & Trails near home. L-Knee fine for first 3 minutes, then sore. Not as bad late Mon. eve. as late Sun. eve., with a little more running, so that's a bit of progress

Running 15:11 [2] 1.5 mi (10:07 / mi)
shoes: R-NB White Shoe (531's)s

2nd run, about 2 hours after first. L-knee sore during this whole run (hadn't really recovered after the first) but not too bad. Almost like a bruise in the R-inside kneecap to femur area, rather than running related pain. A twinge of L-IT-at-knee pain near the end. Not sure if I was imagining that or if it's related. The L-inside sore spot is an awful lot like the same area as the R-knee went through over the past few months.

Sunday Aug 26, 2007 #

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

L-knee was better this morning, but didn't want to push it so did ~10 minutes shadowing Angelica on Yellow (who was avoiding the Poison Ivy on the 'advanced' course), and 10 minutes on paved/grass later on.

The first 5 minutes of the 1st run were pain-free, but then it came back, not too bad, but like yesterday. On the 2nd run, I did a bit of it with a relatively normal stride on even grass and the L-knee held up fine with only an occasional tweak (vs. the very controlled stride I have been doing for much of the last few days.) All was well until evening when it started hurting again while walking around. Wazzup?

Saturday Aug 25, 2007 #

Running 11:35 [2] 1.2 mi (9:39 / mi)
shoes: O-VJ-Grey-Spikes

My L-knee (impact fall from FCE) inside edge is really sucking. The general pain isn't so bad, but now there's pain, especially when running, on impact on the inside of the knee between kneecap and bones. A bit puffy too. I was even moving at a normal 2 pace about 45 minutes on Thursday before this part started getting sore and I even walked a few steps of the way back from that run. Not good (e.g. the fact that 11 minutes was a loggable effort today). But still hopefully just a bruise-like thing I'm not letting heal. We'll see.

Running (Paved, Grass) 11:15 1.76 km (6:24 / km) +8m 6:15 / km
ahr:120 max:130 shoes: R-NB White Shoe (531's)s

A second run about 2 hours later. Knee still hurts while running, but feels a bit better by evening. I kept active today, playing in the pool with kids rather than sitting behind a desk, and that may have helped. Still the pain is rather concentrated in a relatively local area, but nothing sharp. Will not race tomorrow at DVOA-Daniel Boone.

Friday Aug 24, 2007 #

Running 5:00 [1] 0.4 mi (12:30 / mi)
shoes: O-VJ-Grey-Spikes

L-knee darn sore. Walking, a little running in the middle, and more walking. Total of 35 minutes out.

Running 10:00 [1] 1.0 mi (10:00 / mi)
shoes: R-NB White Shoe (531's)s

PM mini run. L-knee still quite unhappy with every footstep.

Thursday Aug 23, 2007 #

Running (Paved) 1:01:25 [2] 9.88 km (6:13 / km) +100m 5:55 / km
ahr:130 max:141 shoes: R-NB White Shoe (531's)s

1st regular 2-pace training since the fall. Unfortunately, the L-knee pain, which has generally stabilized, got rapidly worse after about 45-50 minutes and localized.

Wednesday Aug 22, 2007 #

Running long 1:14:00 11.92 km (6:12 / km) +100m 5:57 / km
ahr:126 max:140 shoes: R-NB White Shoe (531's)s

Was aiming for a 3hr run today, but the L-knee was still pretty sore. It did level out after about 15 minutes at tolerable w/little limp at a very low 2 pace, so I tried that for a while until I had to head back for a meeting. Was GPS-tracking some paved trails in a city park that is too new for Google Maps basemapping.

Knee was more sore this even/next morning, but it's still mostly a stiff/sore-when-moving, general-behind-the-kneecap bruise thing. I hope.

Tuesday Aug 21, 2007 #

Strength (Hip only) 3:00 [1]

Running 30:14 5.2 km (5:49 / km) +70m 5:27 / km
ahr:125 max:142 shoes: R-NB White Shoe (531's)s

Another L-knee bruise limited run.

Monday Aug 20, 2007 #

Note

Watching WOC results this year I'm even more confident that it's an easier goal to win the US Champs than to make an A-final at WOC... Among the Men's team at WOC, I think the only 'close' result I saw was Eric's long course, where he apparently thought that erasing 1-2 errors would have had him make the final. To make a WOC final, you've generally got to be physically within about 10-20% of the top few guys in the world, and have a very clean run (or be faster and a little less clean.) At this point, I'm not within 20% - maybe just edging under 30% slower at this point - and even if it's technically really hard, AND I'm clean, there are probably 30 fast, very good navigators in the each heat, and so even with a tough course, that knocks out a lot of them with mistakes, the top 15 of them will still be reasonably clean, and fast. Beat that without running as fast? Not easily...

Running 33:08 5.5 km (6:01 / km) +60m 5:43 / km
ahr:122 max:132 shoes: O-VJ-Grey-Spikes

L-knee sore on footstrike from yesterday's falls. Fortunately it feels mostly like I'm shaking a bruises/sore area, rather than tearing the kneecap apart, although the pain level was enough to get me to turn around early.

Sunday Aug 19, 2007 #

Orienteering race 55:34 [4] 7.3 km (7:37 / km) +220m 6:37 / km
ahr:158 max:171 shoes: O-VJ-Grey-Spikes

Very technical course at FCE.
2nd by nearly 3 minutes to a little-recent-training Sergei Zhyk, who ran in running shoes...
Looking at my run with a fine tooth comb, I think I lost 7:55, almost all of which was due to rough map reading instead of good compass work. When I did well, I was compass and pacing from feature to feature on attacks. When I did poorly, it was because I was rough compassing a leg.

E.g. lost 30 seconds when branching right to the 1st control and missing the 2nd trail because I turned 'about the right amount' instead of compassing.
1-2 lost 1 minute due to too rough compass at start which put me through too much rock, then I was hesitant at the end not knowing if I really was on the right creek. 2-3 I read the wrong hill slope change instead of following my compass more solidly. 3-4 I overshot left and had to loop back. I was following my compass better here, but 800m is too far to go on a compass w/o a reset - I should've been picking off features along the way - instead of looking for very-large-scale slope changes. My contour plan was aim to the right of the saddle. But the saddle was flat (no non-form-line contours in it) for a 100x200m area - way to big for the precise nav. needed. 5-6 I didn't follow the compass hard enough downhill and ended up losing 1:30+ in too-much-rock...

All that said, it was pretty fun running and figuring out the map. I've just got to get my French Creek compass-focus on a little more tightly before the start next time...

GPS dist. was 8.5, climb was 250m. Physically I didn't move well. I think I'm wimpy in the rain, it was 1pm (too long after breakfast), I was possibly a little bit sick (Oriana was sick with something I may have had a touch of) and yesterday's race probably took a little edge off my pace. If I could run this the first time in 50, or go back and run this in 45 I'd be pretty happy. Yet I've still got a ways to go. I suspect that were this a WOC qualifier, I'd have to run it in close to 40 to have a chance of A-finalling. And the way TG's running this WOC, he'd probably run have this Red in as little is 33-35 minutes...

Maybe I'll try a rerun this Fall after dropping Oriana at school.

C • FCE 1

Running warm up/down 4:00 [2] 0.6 km (6:40 / km)
shoes: O-VJ-Grey-Spikes

3 minute warmup, 1 minute cooldown. Slacker.

Saturday Aug 18, 2007 #

Event: WOC 2007

Running warm up/down (Paved, Grass) 22:40 [2] 4.2 km (5:24 / km) +10m 5:20 / km
ahr:133 shoes: R-NB White Shoe (531's)s

Running race (Paved, Grass) 18:28 [4] 5.0 km (3:42 / km) +15m 3:38 / km
ahr:171 max:177 shoes: R-NB White Shoe (531's)s

Refreshingly cool morning. Ran a mostly flat, 60% paved, 40% grass 5k race and had three PRs. Highest place ever in a running race (I won), 18:28 for 5k, and that was my best ever VO2 score at any distance. Nice morning.

I didn't eat too much - just 1 oatmeal bag and some fruit about 2 hours before the start. Got there in plenty of time to warm up easy for 15 minutes. Enjoyed the cool weather.

I've still got a ways to go though. I'm not only well off WOC pace (per other comment), I'm also 29th APer in 5k's thus far this year, per http://www.attackpoint.org/runperf.jsp

Friday Aug 17, 2007 #

Running 1:15:39 [2] 12.98 km (5:50 / km) +254m 5:19 / km
ahr:137 max:155 shoes: R-NB White Shoe (531's)s

Warm evening & I decided that since I was planning a 5k the next morning, that I'd bag the hill intervals. Training is getting a bit off plan...

Thursday Aug 16, 2007 #

Running (Paved, Night) 18:24 [2] 3.59 km (5:08 / km) +35m 4:53 / km
ahr:132 max:154 shoes: R-NB White Shoe (531's)s

My 2nd Wednesday run was in the wee hours of Thursday morning. This plus the R-IT work seem to really help my R-IT & hip & knee relax (or at least soak in some endorphin...)

Strength (Hip & Ankle & Pineapple) 9:00 [1]

110 R-Clock-Squats (spacing out cuz it's 1 am, but somehow kept count even though I wasn't doing it entirely consciously - pace-counting training at work...)

Running (Grass, Paved) 47:40 [2] 7.71 km (6:11 / km) +50m 5:59 / km
ahr:138 max:153 shoes: R-NB White Shoe (531's)s

R-calf getting better (it was sore since the 1/2 marathon) and R-IT/knee feeling better too. Neither quite 100% though.

Strength (Hip & Ankle & Pineapple) 6:00 [2]

Wednesday Aug 15, 2007 #

Running (Trails, Grass) 1:14:59 [2] 12.11 km (6:12 / km) +200m 5:43 / km
ahr:134 max:156 shoes: R-NB White Shoe (531's)s

Cut my planned 2 hour run short because my R-IT was really sore. I've failed to do much IT DT & clock-squats yesterday and Sunday, which is presumably related. Esp. after yesterday's run got pretty sore and no-DT I should've known I had this coming. Max HR came at a fairly slow point in the run as I had to dance & stare down a jumping, barking dog....

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

Tuesday Aug 14, 2007 #

Running 1:25:00 [2] 14.4 km (5:54 / km) +200m 5:31 / km
ahr:135 shoes: R-NB White Shoe (531's)s

Babysitter arrived too late for me to do intervals, which isn't all bad as I'm not well recovered from the 1/2 marathon, and my R-IT is bad enough. So I ran 80 easyish starting with a baby jogger for 15 minutes and then park trails. Non-mowing of the fields is getting awfully bad, with some of the large fields getting sizable blackberry patches in them.

Monday Aug 13, 2007 #

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

& Pineapple & R-IT stretch. Good news is the R-IT was sore during today's run - but the inside of the R-knee was 95% fine. I can work the IT w/the DT pineapple, so that's good news it hurts.

Running (Trails) 48:50 [2] 8.51 km (5:44 / km) +210m 5:06 / km
ahr:135 max:147 shoes: R-NB White Shoe (531's)s

Angelica's loop, more or less. A bit more forest diagonal entering & leaving Mt. Joy, and took Wilson Rd. on the way back.

Sunday Aug 12, 2007 #

Running race 1:53:12 21.0 km (5:23 / km) +555m 4:46 / km
slept:6.3 shoes: O-VJ Integrator Cleats

Half Wit Half Marathon. Not enough sleep, ate too late, got their late and almost missed the start, added up to a relatively poor showing. 30th of about 500*.

Looks like Zhyk kicked my butt on this one...

I ate badly and tasted my morning's oatmeal & granola throughout the run. At about 8 miles, the water I drank with 1 GU was the final blow & just overloaded my stomach and it hurt the rest of the way - probably was drinking about right, but my stomach was too full to start and couldn't process it. I really faded, my HR dropping by 20bpm, and me feeling dizzyish. Dropped from 19th at 1/2-way to 30th at end. I should've been able to push longer than that (not sure if I'd have made it all the way to 13 w/o fading w/a happy stomach, but I think so...)

Forced myself to lose some the excess water after the finish and my stomach felt better after than point. Took 2 excedrin in case the exhaustion and mild-heat were going to take out my head, and downed about 3 sodas slowly over the next 2 hours (as my stomach could take it) and my head, while threatening for a bit, was fine.

My R-knee was fine for most of the run (even the pounding paved, rocky and/or scrambling downhills.) Felt a little bit off (but not really sore) from about 50-80% of the way. Fine after until evening (now) where it's starting to hurt again. Could certainly be worse... (We'll see tomorrow :)

Nice course, about 80% single track (lots of it rocky), 10% double-track/road, and 10% no-track (streamers through the forest...) An amazing # of these folks could hammer down rocky trails.

Not too hot - about 75-85, shady most the way, DP 65.

(*yes, 500 in the rocky, hilly, 1/2 marathon! - we could probably get 100+ to the VF marathon if we marketed it well (and marked the trail...))

C • RRC Notes 3

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: O-VJ Integrator Cleats

Not nearly enough warmup as I was quite late. No cooldown as I felt terrible...

Saturday Aug 11, 2007 #

Running (Grass, Forest & Trails) 44:36 [2] 8.09 km (5:31 / km) +30m 5:25 / km
ahr:137 max:152 shoes: O-VJ Integrator Cleats

R-knee okay

Friday Aug 10, 2007 #

Running 49:31 [2] 7.8 km (6:21 / km) +78m 6:03 / km
ahr:138 max:150 shoes: R-NB White Shoe (531's)s

Somewhat warm, >70 deg DP day, running trails near Vadim's house. Pretty trails, but I didn't like the chiggers. I think I washed them all off my & Angelica's ankles, so we only got a brief scare.

Strength 8:00 [1]

2x Hip/Ankle work. esp. R-side. R-knee pretty sore on today's run (almost bailed, but it got better.) Stretching a bunch (sitting why right foot out and behind me w/left leg forward, just while doing other stuff) seemed to help a bit.

Thursday Aug 9, 2007 #

Running (Sand & Boardwalk) 55:00 9.95 km (5:32 / km) +20m 5:28 / km
shoes: R-NB White Shoe (531's)s

1-km hard surge on boardwalk early (3:45) and 1-km medium surge (forgot to keep pushing hard) on sand on way back. Knee wasn't great, but my body needed to do a hard-push run...

Wednesday Aug 8, 2007 #

Strength 5:00 [1]

Some more hip & ankle work this morning after short run. Knee hurt during run, but nothing sharp - just slow build up of soreness...

Running (Grass, Trails) 27:00 [2] 4.54 km (5:57 / km) +40m 5:42 / km
ahr:144 shoes: R-NB White Shoe (531's)s

Hot so HR climbed up despite maintaining only a modest pace... L-IT a little tweaked early (while R-knee totally fine) then after 5-10 minutes settled into normal L-knee find and R-knee w/ache building up.

C • Be very careful ... 2

Running 27:22 [2] 4.57 km (5:59 / km) +45m 5:42 / km
ahr:137 max:148 shoes: R-NB White Shoe (531's)s

Same loop as the morning. Hotter (97). Knee basically sore the whole time. Did stretch & IT DT later, which helped.

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

Early PM set

Tuesday Aug 7, 2007 #

Strength 8:00 [1]

R-Knee quite sore today - inside front edge bones felt quite pinched on running steps. Run cut short, and did one full AM set and 1 PM R-only set of hip/ankle work.

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

Something weak on trails, even tried to do some of the planned intervals but that hurt even worse. Tomorrow better?

Monday Aug 6, 2007 #

Running 30:26 [2] 5.29 km (5:45 / km) +103m 5:15 / km
ahr:136 max:149 shoes: R-NB White Shoe (531's)s

R-IT pretty sore today (not too bad during run but before/after) I like the IT sore better than the general-knee sore, as that's something I know how to attack. I definitely prefer the nothing sore though...

Sunday Aug 5, 2007 #

Orienteering race 48:17 [4] *** 6.1 km (7:55 / km) +200m 6:48 / km
shoes: O-VJ-Grey-Spikes

Fun Red course @ Mt. Penn, forgot GPS/HR. Felt like I could push the pace okay - although I was probably running a bit recklessly w.r.t. my navigation control as I dropped at least 5 minutes on the course due to mistakes, esp. missing low on 7 (see splits+comments for more on all legs) so I wasn't surprised that Clem got me. Not by nearly as much as he could have (only 25 seconds) as he probably dropped a similar amount of time out there.

We both cleared the rest of the field by a decent margin (~48 each vs. ~64 for 3rd/4th/5th) so it's not a totally unhappy 2nd place.

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

Maybe 10 minutes of warmup, and maybe more than 10 minutes of (intermittent) 2-pace running with AJ on White. He was pretty motivated on the course today, but did need a little bit of help on almost every leg - 3 times it was simple being within 10 meters of the bag and not seeing it, twice because he was staring at the trail in front of his feet too much. 2 legs were totally independent of me, and the rest of the help was simply discussing the navigation decisions, and a few times saying stop and look around... Won the White course with that, but apparently the new trails (a bunch) threw off most the White folks, s.t. 45 was a winning time for a 1.9km White...

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

R-knee pretty achy this evening

Red - Splits

Saturday Aug 4, 2007 #

Running warm up/down 34:14 [2] 5.72 km (5:59 / km) +100m 5:30 / km
ahr:135 max:152 shoes: R-NB White Shoe (531's)s

Warm up/down for White course 'Sprint' pace practice. Warm day so was going to do 2 workouts to split the heat exhaustion, but that didn't happen.

Orienteering tempo 9:17 [4] 2.32 km (4:00 / km) +50m 3:37 / km
ahr:169 max:182 shoes: R-NB White Shoe (531's)s

VF Mt. Joy White from a few weeks back. Missed Fri. 60 min tempo run due to heat so this was the relatively weak replacement workout.

Friday Aug 3, 2007 #

Event: 2007 USOF Convention and Colorado 5-Days

Running 55:32 [2] 9.13 km (6:05 / km) +120m 5:42 / km
ahr:134 max:149 shoes: R-NB White Shoe (531's)s

Roads/trail w/Angelica - checked out the new development on Mill Road (just clearing land at this point, and they saved a moderate amount of open space.)

Thursday Aug 2, 2007 #

Running long (Trails, Grass) 2:33:33 [2] 25.24 km (6:05 / km) +300m 5:45 / km
shoes: R-NB White Shoe (531's)s

Home,
To 422/Schuylkill bridge first broken board - apparently there are several missing boards now, some with a nice view straight down to the river. I'm thinking this bridge will be closed before the VF O' marathon, and no alternative is nearby...
To Pawlings Rd. Schuylkill bridge (6.7 km upstream), to Ferry Lane and community south of there, through Freedom's foundation, to water at Wash. HQ, (1:13 w/o water - longest gap), through canyon,
then was early, so ran one leg from Red twice and I think Clem's hill route was pretty good, a little more looping then home...

Wednesday Aug 1, 2007 #

Running 51:44 [2] 8.45 km (6:07 / km) +173m 5:33 / km
ahr:134 max:152 shoes: R-NB White Shoe (531's)s

Hot, w/Angelica. Angelica was having a really hard time running even at my 2 pace (which she normally does easily), so we splashed in Valley Stream a few times, which helped a bit. Turning toward home helped more ;)

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