Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2009:

activity	#	time	miles		km		+m
Running	29	26:17:03	164.27	(9:36)	264.37	(5:58)	5077
Orienteering	3	2:08:59	13.28	(9:43)	21.37	(6:02)	498
Total	31	28:26:02	177.55	(9:37)	285.74	(5:58)	5575

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Saturday Jan 31, 2009 #

Note

It just occurred to me that gg, the top ranked person on Attackpoint, has a WOC gold medal as lead leg of the '08 Relay for GB. So an 80 point AP ranking, while well below the 90's it was long ago, is decent in that new context... Although I suspect the relative score there isn't very statistically robust (given the few UK/US interactions in the results), so when (if) the numbers get more dense, I may drop further.

Jan Goals:
Ran 5km climb - 5077 = Good
Ran every day: Good
Ran >1/hr/day average: Bad (28 hours)

C • AP rankings 1

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: R-NB 891's

I don't remember, and it's not in the GPS... I think it was a little slackerish..

Friday Jan 30, 2009 #

Running (Treadmill) 45:23 [2] 5.29 mi (8:35 / mi) +120m 8:01 / mi
ahr:140 shoes: R-NB 891's

I was dark and icy by the time childcare and work allowed a run, so I used the treadmill for the first time in probably a year or more. I did set it up so I could play PS3 Oblivion while running, which made the time go by much faster.

Thursday Jan 29, 2009 #

Running 1:16:46 [2] * 12.46 km (6:10 / km) +218m 5:40 / km
ahr:135 max:149 shoes: O-VJ Integrator Spikes

Dropped the car off for inspection and use that as an excuse to explore new roads between Devon State and Valley, on the hillside N. of mainline (painting..)

Ran in my good spikes on pavement mostly, as it was icy and my other spikes were really wet still. I figure worn out spikes are better than a broken leg.

Wednesday Jan 28, 2009 #

Running 1:08:10 11.7 km (5:50 / km) +139m 5:30 / km
ahr:141 max:165 shoes: O-VJ-Grey-Spikes

Rain falling on 3 inches of snow didn't make for great conditions for intervals, so I decided on 3x1km surges in the middle of a Lorimer loop. With the sloppy conditions, I couldn't really maintain (4) pace w/o sliding around a bunch, and I didn't want to pull a hamstring, so the intervals suffered a bit. I did a 4th as somewhat of a make up for the intensity, and somewhat to keep warm.

Tuesday Jan 27, 2009 #

Running 1:28:30 [2] * 13.12 km (6:45 / km) +323m 6:00 / km
ahr:135 max:150 shoes: O-VJ-Grey-Spikes

Was supposed to be 2 hours, and was all prepared for that, except that about an hour in, I realized it was 4:50pm and getting dark. I'd intended to start at 3pm, but lots of little things crept in... Did some painting between 3-4km in the NW, and found that the gap in the 2-3km is in sparse housing in the woods, probably not shotgun territory, but not dense enough that a random guy jogging between the houses would be unnoticed. This isn't Sweden.

Monday Jan 26, 2009 #

Orienteering 51:27 [2] *** 8.12 km (6:20 / km) +190m 5:40 / km
ahr:140 max:152 shoes: O-VJ-Grey-Spikes

Loop in VF park to 4 control points I'd drawn to snag some climb, and paint some areas in the 2-3km circle.

Sunday Jan 25, 2009 #

Event: Chilly Cheeks 7.2mi trail run

Orienteering race 28:26 [4] 4.85 km (5:52 / km) +106m 5:17 / km
ahr:167 max:177 shoes: O-VJ Integrator Spikes

After a well attended DVOA winter meeting, all the fast DVOAers were in town, so I went to the DVOA meet instead. The meet itself was on a known bad map so meet quality expecations were low. It turned out to be a repeat of a Score O' I'd run before, on the original map without the (major) GPS trail updates. Ran pretty well, losing perhaps a minute counting about 30+ seconds looking for a less dicey place to cross an iced over stream (still fell through with 1 foot.)

Favorite part of the race was running across a frozen pond to improve the order of Score O' controls.. Rarely is that a possibility in PA, but people were ice skating on part of it, and I think the pond is shallow...

R-IT band pretty upset this evening.

Angelica excited about running again soon. Unfortunately she's got a month old hand swelling issue to deal with now too (Lyme?, or ?) - we'll learn more tomorrow...

Running 21:52 [2] 3.54 km (6:11 / km) +51m 5:46 / km
shoes: O-VJ Integrator Spikes

Good warm up & down - needed as it was awfully cold at the start - but at the finish, I stayed warm for a while w/o changing. Good clothes I think.

Saturday Jan 24, 2009 #

Running 21:08 [2] 3.47 km (6:05 / km) +40m 5:46 / km
ahr:130 max:145 shoes: R-NB 891's

Another slacker run. Wanted to spend time with family... :)

Friday Jan 23, 2009 #

Running 33:00 [2] 6.0 km (5:30 / km) +30m 5:22 / km
shoes: R-NB 891's

A somewhat less sluggish run around the neighborhood near the Santa Clara office. Got up at 5, when into the office, then ran in the 7-8am window before an 8am meeting and felt much better during the run - presumably because I'd been awake for a few hours. Water & oatmeal-cookie was breakfast.

Thursday Jan 22, 2009 #

Running 19:00 [2] 3.1 km (6:08 / km) +10m 6:02 / km
shoes: R-NB 891's

Really lazy getting up in the morning, so 2nd plan to attack the Rancho 3.6 mile loop turned into an even worse short run around the hotel neighborhood.

Wednesday Jan 21, 2009 #

Running 40:16 [2] 6.47 km (6:13 / km) +145m 5:36 / km
shoes: R-NB 891's

Was thinking to re-run the Rancho 3.6 mile time trial loop, with an ideal goal of taking the course record, but it was early in the morning and even hobbling along was a struggle, so I jogged the loop in about 36 minutes.

Tuesday Jan 20, 2009 #

Running 26:09 [2] 4.59 km (5:42 / km) +110m 5:05 / km
shoes: R-NB 891's

AM run, before work. I'm really sluggish when I just roll out of bed and run. Not fun.

Running long 1:26:59 [2] 14.88 km (5:51 / km) +296m 5:19 / km
shoes: R-NB 891's

Loop around the canyon north of Qualcomm San Diego, after work, before flight. Made my flight with about 7 minutes to spare, but that wasn't the most memorable event of the afternoon.

Rather, as I was running down a trail, I heard, in the grass to my left, a rattle, and thought "oh my, that sounds like a rattlesnake... just keep running lightly, and you'll pass by it..." as I had way to much momentum to turn around, and skidding to a stop right next to the rattle sound didn't seem to sensible.

Of course I wanted to look for the source of the sound, to see what I was dealing with, and as the sound came up to about 90-degrees off to my left, I spotted it. A snake. A rattle snake. A 4 foot long, fairly thick, brown rattlesnake. Slowly tensing itself back into strike position as I passed by. "Oh my g*d. F*$. aaah....." Stomach muscles tensing to the point I almost gave myself a hernia.... And then I was past it. It didn't jump. I didn't pass out in shock.

All of which happened in about 2 seconds.

Good thing Angelica doesn't read this. She's not a fan of snakes.

C • Snakes... 2

Monday Jan 19, 2009 #

Running 32:00 [2] 6.27 km (5:06 / km) +75m 4:49 / km
shoes: R-NB 891's

Loops in the dark, mostly paved, near Qualcomm San Diego

Sunday Jan 18, 2009 #

Event: DVOA Schuylkill

Orienteering race 38:18 6.37 km (6:01 / km) +165m 5:19 / km

Good run with one 20-25 second mistake as the worst, in Tom's shoes (thanks!)

Orienteering race 10:48 [4] 2.03 km (5:19 / km) +37m 4:53 / km

Sprint course. Again ran okay and was pretty clean. Very high speed nav. and open terrain. Had flow today...

Saturday Jan 17, 2009 #

Event: GA Nav. Cup

Running 49:09 [2] 7.65 km (6:25 / km) +258m 5:30 / km
ahr:136 max:147 shoes: R-NB 891's

Misery & Joy

Friday Jan 16, 2009 #

Running long 1:19:53 [2] 13.31 km (6:00 / km) +200m 5:35 / km
shoes: R-NB 891's

Really cold and not motivated to go do a tempo run per schedule, so just ran a loop exploring/expanding-highlight-coverage to the west. There dozen's of multi-acre lots with small to big house just north of Mill Rd. & Yellow Springs (N of the turnpike, near the west end of the Chesterbrook+ map.)

Thursday Jan 15, 2009 #

Running 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: R-NB 891's

Tag with the kids for 20+ minutes, then a 12 minute loop around the track as it was getting dark (and even colder.) Wimpy day.

Wednesday Jan 14, 2009 #

Running long 2:28:00 [2] 22.77 km (6:30 / km) +500m 5:51 / km
shoes: R-NB 891's

A bunch of hills, incl. a quick stop back home in the middle to check on family and drink. Apparently I jammed my L big toe a bit, as it's sore this evening.

Tuesday Jan 13, 2009 #

Running warm up/down 5:59 [2] 1.05 km (5:42 / km) +9m 5:28 / km
ahr:130 shoes: R-NB 891's

Did intervals today because I ran out of time for the long workout, and forgot my schedule...

Running intervals 33:49 7.63 km (4:26 / km) +20m 4:22 / km
ahr:159 max:182 shoes: R-NB 891's

6x800, 200-jog-rest
2:59, 2:53, 2:52, 2:51, 2:55, 2:57

track surface was a few thin patches of mud/ice on mostly frozen gravel/dirt. It didn't feel esp. slow, but my times weren't as good as I'd like, despite HR breaking 180 on all of the last 4...

Monday Jan 12, 2009 #

Running 32:26 [2] 5.13 km (6:19 / km) +79m 5:52 / km
ahr:142 shoes: R-NB 891's

This '10-hour' week isn't likely to pan out near 10... hopefully it'll break 8.

Sunday Jan 11, 2009 #

Running 1:14:14 [2] 12.17 km (6:06 / km) +116m 5:49 / km
ahr:136 max:161 shoes: O-VJ-Grey-Spikes

Around Lorimer pond with Angelica & Tom, a bit longer than they wanted. Nice day, and one which I'd often be racing were there something on the schedule. So I did a few random pliometrics to do something different/slightly-hard to make up for a skipped race-effort day...

Saturday Jan 10, 2009 #

Running 42:40 [2] 6.97 km (6:07 / km) +164m 5:29 / km
shoes: R-NB 891's

Up 140m (w/no downs) in 2.1km in 16 minutes, back down 2km in 11 minutes (leafy or grassy trails, mostly).

Friday Jan 9, 2009 #

Running intervals 54:00 10.42 km (5:11 / km) +101m 4:57 / km
ahr:143 max:179 shoes: R-NB 891's

8x400/200-rest
92, 84, 84, 83, 81, 82, 83, 81
(dirt/gravel) track condition was decent

Thursday Jan 8, 2009 #

Running 44:58 [2] 6.85 km (6:34 / km) +235m 5:36 / km
ahr:138 shoes: R-NB 891's

Joy twice. About 5:30 up the cannon sign route that I do intervals near 3:30...

C • technical and physical training 3

Wednesday Jan 7, 2009 #

Running long 1:31:45 [2] 14.89 km (6:10 / km) +460m 5:20 / km
ahr:136 max:147 shoes: O-VJ-Grey-Spikes

Target was 2 hours, but I really ran out of gas at 1:10, and bailed home directly. Hungry, and left hand (but strangely not right) was pretty cold when arrived home. I haven't been doing proper long runs recently, so I think I'm out of practice on stuffing myself in advance...

Top of Mt. Misery (in the streeted areas) was really freezing-rain pretty - and markedly whiter than the bottom of the 130m hill on either side.. I just realized that depending on where you run up Mt. Misery (e.g. where exactly you decide is the bottom, or the top of this broad topped hill), you could climb anywhere between 70m & 160m...

Tuesday Jan 6, 2009 #

Running intervals 1:14:40 12.92 km (5:47 / km) +586m 4:43 / km
ahr:147 max:180 shoes: O-VJ-Grey-Spikes

7xVF Mt. Joy Cannon Sign to Top, + warmup/cooldown.

Initial target was 8, almost bailed at 4. Pace was decent - range from to 3:25 (last) to 3:39 (1st and 3rd)

Monday Jan 5, 2009 #

Running 51:03 [2] 8.59 km (5:57 / km) +153m 5:27 / km
shoes: R-NB 891's

Trespassing a bit to try to extend coverage about 2.5km WNW. Upon checking at home, I apparently need to trespass further. Someone has a very large estate.

C • Coverage? 11

Sunday Jan 4, 2009 #

Running hills 1:01:57 [2] ** 10.02 km (6:11 / km) +326m 5:19 / km
ahr:142 max:157 shoes: O-VJ-Grey-Spikes

2xMt. Misery in different spots, then 1xMt. Joy. This may become my Boggs Mtn. loop.

Saturday Jan 3, 2009 #

Running 31:50 [2] 4.87 km (6:32 / km) +114m 5:51 / km
ahr:135 max:150 shoes: R-NB 891's

Up the S-side of Mt. Misery. Slippery on the leaves going down in the forest w/o O' shoes.

Friday Jan 2, 2009 #

Running 57:27 10.01 km (5:44 / km) +119m 5:25 / km
ahr:142 max:182 shoes: R-NB 891's

10x200m/200m + warmup/cooldown.

On a frozen dirt track, that was really bumpy due to some Canadian geese. Yep, when it was muddy, they stepped all over the track, bumping it all up. It got me thinking that perhaps the Canadians train on goose-bumpy tracks all the time. So I figure this was good training towards the goal of beating them in 2010.

43, 41, 39, 40, 40, 39, 37, 37, 37, 36

Thursday Jan 1, 2009 #

Running (Paved, snow-pack) 39:00 [2] 7.0 km (5:34 / km) +30m 5:27 / km
ahr:135 max:148 shoes: O-VJ-Grey-Spikes

About 1/3 of the way around Lake Clear, and back.

So my goals for 2009 are still in progress, but this is what I have so far:
* Run every day (this worked well in '07)
* Run 6000m climb in each month of Jan.-Apr. (for Team Trials/Hungary prep.)

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