Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2008:

activity	#	time	miles		km		+m
Running	24	10:25:28	63.14	(9:54)	101.61	(6:09)	1471
Orienteering	5	4:49:57	23.46	(12:21)	37.76	(7:41)	1020
Total	26	15:15:25	86.6	(10:34)	139.37	(6:34)	2491

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Saturday May 31, 2008 #

Running 14:00 [1] 2.0 km (7:00 / km)
shoes: R-Saucony Gray

With kids, w/o straps. R-knee a little annoyed. L-knee fine.

Friday May 30, 2008 #

Running intervals 5:28 [5] 1.0 mi (5:28 / mi)
shoes: R-Saucony Gray

81, 81, 84, 82 4x400, 200m jogging rest, dirt track. I think I need to do this with people, as the sight of Sam running away in front of me would be motivating

Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)
shoes: R-Saucony Gray

Thursday May 29, 2008 #

Running 43:52 [2] 7.61 km (5:46 / km) +160m 5:13 / km
ahr:140 max:153 shoes: R-Saucony Gray

Another recovery run, this one with Angelica. Knees good.

Wednesday May 28, 2008 #

Running long 1:06:03 [2] 10.0 km (6:36 / km) +300m 5:45 / km
shoes: R-Saucony Gray

Recovery run and long run test of knees. L-knee a little sore at times, but if I tried to land on the toe or outside of my foot (like I did due to the ankle tweak on the Long Trials) then the knee pain went away. So maybe that's why my knee didn't hurt on Monday. Maybe if I just focus on that gait, I'll be fine...?

Tuesday May 27, 2008 #

Note

Approx Hr/wk of training planned. Wk ending / Hours:
6/1 5 (not counting Long-Trials)
6/8 7
6/15 8
6/22 6
6/29 9 (last hard week, or maybe ramp to week ending 7/6 too, e.g. 8 this week, then 9 next?)
7/6 6
7/13 4

Running 20:45 [2] 3.0 km (6:55 / km) +180m 5:19 / km
ahr:137 max:149 shoes: R-Saucony Gray

In the spirit of WOC training, I ran up and down parts of Mt. Joy to get some hills in my recovery run. Trying to keep HR consistent was the mental challenge.

Monday May 26, 2008 #

Note

13 years after my first attempt, I finally earned a place on the WOC team. Now if I can somehow get into my Nov. '07 shape in 6 more weeks, I'll have at least a very remote chance of making an A-final, if it's a really, really tricky qualifier, and I managed to navigate very, very well. I'll be doing what I can to make it possible.

My knees held up quite well this weekend too. Much better after the 3 days (no pain yet, as of 8pm), than my Friday rest day where it was annoying much of the day.

C • CONGRATULATIONS!!!! 5

Orienteering race 1:39:15 [4] *** 12.0 km (8:16 / km) +400m 7:05 / km
shoes: O-VJ Integrator Spikes

Day 3 of the Team Trials
+ very happy that my knee held up - better even after the race than before (with the R-knee a tiny bit tweaked, but it's the good one so I'm okay with that.)
+ also happy with my time - given the loss of training while injured all winter, I wasn't expecting to be able to run within 10% of the winner, and I more or less did. I think a big part of that was nav., which was pretty clean - apparently picking the better routes most of the time too. Physically I held up okay (vs. the competition) in the 2nd half, but was getting beaten regularly in the 1st half, and was nowhere close to Erin's good legs - he flew by me like the European orienteers do...
- several sloppy attacks, and a timid route on 13 did cost 3-4 minutes I'd have liked to have back.
- L-foot outside edge, which I smashed (ankle twist the 2nd most common way) early in the Middle was giving me problems, esp. when I'd bang it again, which was often in the rocks. Ran on the toe of that foot in most of the rough terrain of the course. I think that kept me a bit slow in the forest, but maybe that made the knee happy??

Running 40:00 [2] 4.0 mi (10:00 / mi)
shoes: R-Saucony Gray

Bits of jogging with AJ on White between my finish and the Team Trials results announcements - without straps and knee was okay. Kind of a cool-down for the race (for which I didn't really warmup.)

Plus another 2 miles in 21:20 with AJ in the evening. He loves looking at his Attackpoint totals so much he's running just to log it and see the miles go up.

Blue Long - Splits

Sunday May 25, 2008 #

Orienteering race 40:25 [4] 5.65 km (7:09 / km) +200m 6:05 / km
ahr:174 max:188 shoes: O-VJ Integrator Spikes

Middle Trials. Kept it clean and careful, and had a decent result. Got showed up by the winners though that I was too careful to have a great result. I think some stronger compass work would have helped, as I was doing a lot of map reading which resulted in rather indirect, careful routes.

Orienteering warm up/down 30:00 [2] 3.3 km (9:05 / km) +60m 8:20 / km
shoes: O-VJ Integrator Spikes

Warmup, and 'cooldown' on White with AJ, who runs half or more of the course these days.

Blue Middle - Splits

Saturday May 24, 2008 #

Event: US Team Trials

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +100m 7:38 / mi
shoes: O-VJ Integrator Cleats

Warmup only. No cooldown. Worried about L-knee at hit it with ice a few times after. Clem used even more ice...

Orienteering race 22:16 [4] 4.62 km (4:49 / km) +40m 4:37 / km
ahr:180 max:187 shoes: O-VJ Integrator Cleats

Team Trials Sprint. Much better result than expected (over 90 points) in part due to the relatively technical Sprint area and my fairly clean run in it (one 15 second route choice error was the worst...)

Very impressed with the map - flipping it over to see a massive, Euro-quality urban sprint map was really amazing.

Happy my knee held up okay - only two icings needed to mostly quell it afterwards.

Blue Sprint - Splits

Friday May 23, 2008 #

Note
(rest day)

Thursday May 22, 2008 #

Running 9:08 [2] 1.29 km (7:05 / km)
shoes: R-Saucony Gray

Partially with Oriana, my taper's in full swing.

I wonder if Clem's "knee bruise" was just a clever bit of acting to disguise a 3-week pre-Trials taper? Sly...

C • Of course. 5

Wednesday May 21, 2008 #

Running 22:28 [2] 3.18 km (7:04 / km) +30m 6:45 / km
ahr:130 max:143 shoes: R-Saucony Gray

Fatlands with GPS. Took too long to get to the trails I wanted to map well, so I only did 2-passes (out and back) and the GPS was pretty biased between the two tracks so it's hard to use for mapping... Better than not having the trail on the map on June 9, but not up to my usual standard...

Monday May 19, 2008 #

Running 52:37 [2] 7.94 km (6:38 / km) +110m 6:12 / km
ahr:144 max:160 shoes: R-Saucony Gray

After looking at the results of the Canadian and Australian WOC Trials this past weekend, I was initially pretty happy that the US WOC Trials will be substantially easier. On a personal level, that means I've still got a shot at making the team when still recovering from injury, which is good. There's basically no chance I could have made either the Canadian, let alone the Australian team, in the shape I'm in. Which then led me to think that's not so good for the state of the US Team... We're really not doing that good with getting together clusters of fast orienteers for regular training and associated movitation...

Anyway, this post was about a run, on some nice new trails Angelica, Tom & I found north of the Freedom's foundation. Unfortunately, the last 5 minutes were downhill for the L-knee. Not catastrophically, but enough to suggest it's not recovered enough for any long training...

Calves a lot better after the run than before.

C • US Team 2

Sunday May 18, 2008 #

Running 21:12 [2] 3.26 mi (6:30 / mi) +40m 6:16 / mi
ahr:132 max:153

Exactly the same workout as AJ (my 7 year old son) who ran the same distance and pace as me today... He's trying to run a Marathon (total over many runs) and is using Attackpoint to log the miles. He was feeling pretty good yesterday, breaking a 10 minute mile for the first time.

My calves, and to a lesser extend my lower shins, are pretty sore from yesterday's 5k. The knee is mostly fine - no ice used today although I probably could have used ice in the evening, but used Vodka and Banya instead...

Saturday May 17, 2008 #

Running race 19:58 [4] 5.0 km (4:00 / km)
ahr:178 max:184 shoes: R-Saucony Gray

Berwyn Victory 5k run

~60m down, 40m up, so net downhill made it reasonably close to a 'flat' equivalent time

Very happy to beat 20 minutes. Still 1:30 off my PR, but given my knee injury & lack of training I thought it could be a lot worse (e.g. 21...) With this (and my ranking) I certainly think it's possible to make the WOC team next weekend, but it all depends on how clean my runs are on Sat/Sun.

The knee required 4-5 hits of ice (2-minutes or so each every hour or so) afterwards to stay quelled, but was fine the next morning.

Km splits (downhill start, rolling middle, uphill near end)
3:32, 3:46, 4:10, 4:04, 4:26

I saw 5:40 at the first mile mark, and, although it was seriously downhill it was a surprise.
http://www.attackpoint.org/runperf.jsp/user_68?all...

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
ahr:135 shoes: R-Saucony Gray

5 before, 5 after

Friday May 16, 2008 #

Event: 2009 Buffalo Orienteering Festival

Thursday May 15, 2008 #

Note

I forgot to mention I got a Lyme test on Tuesday. Said the US Team Doc. (Dasha) had recommended it... :) No results yet.

C • results 1

Running intervals 9:00 [4] 2.1 km (4:17 / km) +60m 3:45 / km
ahr:177 max:187 shoes: R-Saucony Gray

3x3 minute hill intervals. Actually 50 seconds uphill, then relatively flat/rolling

Running warm up/down 27:21 [2] 4.02 km (6:48 / km) +30m 6:34 / km
ahr:147 shoes: R-Saucony Gray

Wednesday May 14, 2008 #

Running (Trails) 22:03 [2] 3.17 km (6:57 / km)
ahr:140 max:151 shoes: R-Saucony Gray

GPS-mapping trails at VF Fatlands. Apparently I'm course setting there in 3.5 weeks. The trails on the map are woefully out of date. I'd like to update them, and can in OCAD 6, but the problem is the club's master copy of the map is in OCAD 8, so the chance that my edits make it onto the master map aren't great. Why is it so hard to get a copy of OCAD 8? Maybe the club-wide license thing or transfer-to-different-club-member thing is highly restricted?

Both knees are totally fine today...

C • strap 1

C • OCAD 3

C • WOC Odds - Men 1

Note

Angelica ran 4x800 this evening between 3:10 and 3:13, which puts her maybe a smidge faster than me, and definitely ahead of Clem as of today. And she's complaining that she's so slow that it will be embarrassing for her to run at the Team Trials. If this were a really fast O' country, then maybe that would be true, but at this point, she's training well and doing fine, esp. vs. the locals...

Running 8:06 [2] 1.27 km (6:23 / km) +25m 5:48 / km
ahr:137 max:148 shoes: R-Saucony Gray

Dropped of the car for inspection (5 months late.)

C • slow 1

Tuesday May 13, 2008 #

Running long (grass, trails) 43:08 [2] 6.19 km (6:58 / km) +100m 6:27 / km
ahr:145 max:157 shoes: R-Saucony Gray

PM run. late yesterday PM I got some flu like head symptoms - perhaps from too much coughing, and they were nearly gone by the time I did this run.

Amazing that a 43 minute run counts as a long run at this point, but as the knees handled this well, I'll be happy with this for now, and perhaps try 50 something early next week.

I think my team trials strategy will be to try to do well in the Sprint and Middle, and really hope I don't need to count on the Long result - an event I'll be slow at, or possible DNF or even DNS at this point in my knee recovery. The good news is my ranking for the prev. 12 months is good (I should actually set up the Scoring spreadsheet and see it specifically.)

Monday May 12, 2008 #

Running 22:04 [2] 3.09 km (7:08 / km) +20m 6:55 / km
ahr:129 max:143 shoes: R-Saucony Gray

GPS mapping trails at Fatlands. Knees imperfect, but not bad given the effort yesterday.

Sunday May 11, 2008 #

Event: SVO Lancaster Co. Central Park

Event: DVOA Tyler State Park

Running warm up/down 8:24 [2] 1.0 km (8:24 / km) +20m 7:38 / km
ahr:121 shoes: O-VJ Integrator Cleats

Warmup - running in (no-spike) cleats today as test for Trials. Shoes were good.

Orienteering race 20:57 [4] 3.52 km (5:57 / km) +90m 5:17 / km
ahr:175 max:188 shoes: O-VJ Integrator Cleats

Campus/forest mix - good prep. for 2 weeks from now.

Good news: Knees held up & I won the course.

Bad news: I'm pretty out of shape as I won the course barely (and not vs. Clem, who's out with his own knee problems), and based on fewer mistakes than the rest of the top 4, who I seemed to be running slightly slower than on some clean legs.

Mistake to fix: I chose to dart through a short bit of light and medium green instead of run around and that cost me 30-40 seconds. Reminder that on a sprint, taking an around-some-junk option is often worthwhile.

Not sure how much better shape I can get in before the Trials. I was thinking a 5k on Saturday might be in order, and fortunately, I have 4 choices within 40 minutes drive - wow. I'm leaning toward the Kimberton one, because I ran that last year so I have a reference to how much I've slowed while injured.

Orienteering (Control pickup) 40:00 [2] 4.0 km (10:00 / km) +80m 9:05 / km
shoes: R-Saucony Gray

Ended up doing this instead of Red, as it was kinda late, and I'd already run a Sprint, and chased AJ while carrying Oriana on White (had to let him go at one point - he had a great run) so I didn't want to test my knees with a full Red as well.

Noticed a lot of poison ivy out there in parts... Hope I don't get much (so far - Wednesay - I only have a small patch behind the R-knee.)

Saturday May 10, 2008 #

Running 18:39 2.92 km (6:23 / km) +40m 5:59 / km
ahr:145 max:175 shoes: R-Saucony Gray

Surged up one hill. I think.

Friday May 9, 2008 #

Running tempo (puddly dirt-track) 6:32 [4] 1.0 mi (6:32 / mi)
ahr:177 max:186 shoes: R-Saucony Gray

100, 96, 100, 96. I'm definitely out of shape, but the good news is that my knee was fine during and after this. My R-knee is getting tweaked after though so I think it's back to the 2-straps thing...

Thursday May 8, 2008 #

Running 25:10 [2] 3.79 km (6:38 / km) +130m 5:40 / km
ahr:145 max:161 shoes: R-Saucony Gray

AM: Short loop plus twice up/down a moderately steep, ~1minute hill in VF park.

Running 6:03 [1] 0.81 km (7:28 / km) +8m 7:07 / km
ahr:118 max:127 shoes: R-Saucony Gray

7PM: Back and forth on Salomon w/AJ. This was easy, but then we played badminton afterward w/o the strap, and the knee seems a bit upset this evening, perhaps from that latter event. Good news is AJ's getting good enough at badminton that it's actually reasonably fun to try to rally with him. Our current record is 13 hits in one rally, exceeding the record as of yesterday, of 10.

Wednesday May 7, 2008 #

Event: Chesco Trail Running Series #1

Running warm up/down 15:53 [2] 2.41 km (6:35 / km)
ahr:155 shoes: R-Saucony Gray

Sprint training on the new map "Chesterbrook-MountainView" - warmup

Running tempo 6:11 [4] 1.27 km (4:52 / km)
ahr:173 max:183 shoes: R-Saucony Gray

1km Sprint time trial - knee not hurting, although I was nervous about it. Still wearing the strap and wondering if I could take it off, but not going to try that yet...

C • strap 1

Tuesday May 6, 2008 #

Running 20:40 [2] 3.0 km (6:53 / km) +60m 6:16 / km
ahr:136 max:150 shoes: R-Saucony Gray

Another short/easy thing. Knee imperfect but not bad - not much icing needed - like once a day...

Monday May 5, 2008 #

Running 20:17 [2] 3.12 km (6:30 / km) +44m 6:04 / km
ahr:137 max:149 shoes: R-Saucony Gray

Shortest possible "loop" through the park. Knee okay (not great, not bad.)

Sunday May 4, 2008 #

Orienteering warm up/down 7:02 [2] 0.75 km (9:23 / km) +50m 7:02 / km
ahr:126 max:160 shoes: O-VJ Integrator Spikes

After two more sick days, esp. Angelica, forcing a skip of West Point, we decide to drive to French Creek (45 minutes). Lung pretty unhappy. Nav. decent - most time lost due to control misplacement (#3 or 4 - the spur was upper part not northern tip, # 1 was low, hestitant but hit it) and map aging (massive hill of dark green at the control at the West end of the flats.) A little hestitant on the knee on rocks and through green, but it was fine after.

Orienteering race 30:02 [4] 3.92 km (7:40 / km) +100m 6:48 / km
ahr:166 max:176 shoes: O-VJ Integrator Spikes

Not pushing nearly as hard as the relay champs weekend...

Saturday May 3, 2008 #

Event: West Point A-Meet

Thursday May 1, 2008 #

Running 5:26 [2] 0.8 mi (6:48 / mi) +14m 6:27 / mi
ahr:121 max:139 shoes: R-Saucony Gray

Knee a little better today. Still sick.

C • WRE 1

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