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Training Log Archive: Wyatt

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+m
Running	28	21:46:28	139.2	(9:23)	224.01	(5:50)	6303
Orienteering	8	8:56:06	47.1	(11:23)	75.79	(7:04)	1194
Strength	1	4:00
Total	34	30:46:34	186.29		299.81		7497
[1-5]	34	30:36:27

2:05

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Sunday Oct 31, 2010 #

Event: Mid-Atlantic Championships - SVO, Hammond Rock

Running warm up/down 1:00 [2] 0.15 mi (6:29 / mi) +30m 4:03 / mi
shoes: O-Inov8 Oroc 340

Orienteering race 1:18:19 10.0 km (7:50 / km) +300m 6:49 / km
shoes: O-Inov8 Oroc 340

Mid-Atlantic Champion - Eddie was course setting, Jon T. had a bad day and Clem didn't show up, and one control misplaced, but I'll take it.

All in all a fun outing.

Orienteering race 16:58 [4] 2.5 km (6:47 / km)
shoes: R-NB-760

DVOA-1 Midatlantic relay, 1st leg. Ran away from Jon T. & Zack Barker. Surprised I could pull away from Jon. Apparently he's had an off month physically - though his Sprint @ Hickory Run (a week later) looked decent.

Saturday Oct 30, 2010 #

Running 27:18 [2] 5.0 km (5:28 / km) +30m 5:18 / km
shoes: R-NB-760

Conestoga HS 5km race with AJ - AJ really pushed himself hard in this race - clearly not an easy thing to do, and hard for me as a parent to trade off cheering him on, and not wanting him to hurt (knowing, as a runner that racing does...)

Friday Oct 29, 2010 #

Running 46:59 8.28 km (5:40 / km) +243m 4:57 / km
shoes: O-Inov8 Oroc 340

Joy & Misery with 2x 6-8 minute surges on the uphills

Thursday Oct 28, 2010 #

Running 1:00:41 8.72 km (6:57 / km) +199m 6:15 / km
shoes: R-NB-760

Mt. Misery, then back on creek trail with Angelica & Tom. Tom's heart was feeling funky, and was racing occasionally a few of the somewhat harder parts. E.g. at one point, he said it was feeling bad near the end of an uphill, and he looked at his HR monitor and after slowly climbing past his 100% limited, we noticed it was pegged at 255 bpm. Thinking this was an HR monitor glitch, I felt his neck, and his heart seemed indeed pumping out more slightly more than 4 beats per second... So we slowed it way down the rest of the way, and he went to a cardiologist, and is getting some all-day heart monitoring thing done before he runs again.

Wednesday Oct 27, 2010 #

Running intervals 57:44 11.39 km (5:04 / km)
max:181 shoes: R-NB-760

8x800's (80% Yasso)
2:58, 3:00, 3:02, 2:53, 3:00, 2:55, 2:56, 2:51

Tuesday Oct 26, 2010 #

Running 1:23:30 [2] 13.43 km (6:13 / km) +200m 5:47 / km
shoes: R-NB-760

VF loop with Jenny & Angelica, then ran a loop home

Monday Oct 25, 2010 #

Running 31:33 [2] 5.65 km (5:35 / km) +86m 5:11 / km
shoes: R-NB-760

Chesterbrook

Sunday Oct 24, 2010 #

Event: DVOA Fair Hill

Orienteering warm up/down 11:05 [2] 1.7 km (6:31 / km) +12m 6:18 / km
shoes: O-Inov8 Oroc 340

After super-long White/Yellow courses and a remote start, I was too late to run an official course at Fair Hill, so I ran to # 4 and green, and ran the course forward from there (start/finish were co-located.)

Orienteering race 48:05 [4] *** 7.8 km (6:10 / km) +188m 5:30 / km
shoes: O-Inov8 Oroc 340

DVOA Fair Hill Green, unofficially (too late) - thanks to Sandy for the map

Saturday Oct 23, 2010 #

Event: Fall Foliage Festival

Running 32:02 4.57 km (7:01 / km) +3202m 1:33 / km
shoes: R-NB-760

Took the kids running, two turns. AJ did 4x200 - 45, 50, 48, 47. Oriana did 3x200 - 81, 67, 59. Me having to zigzag to track edges 10x vs. Oriana going straight was reasonably close on the 2nd interval, but she was well ahead on the 3rd interval...

Friday Oct 22, 2010 #

Running warm up/down 19:51 [2] 3.27 km (6:04 / km)
ahr:136 shoes: O-Inov8 Oroc 340

Orienteering tempo 38:59 5.99 km (6:30 / km) +180m 5:39 / km
shoes: O-Inov8 Oroc 340

1st DVOA Misery event re-run - ankles taped & all. A little wimpy apparently, as while I beat my time from the event itself, I was 4 minutes behind my best re-run. Maybe 1-2 minutes of that was not remembering quite where the controls were (and never quite finding the # 14 depression for sure), but the rest was apparently not be aggressive enough in the woods - notably low HR, and I wasn't chasing Clem this time...

Red - Splits

Thursday Oct 21, 2010 #

Running long 2:05:06 [2] 21.14 km (5:55 / km) +330m 5:29 / km
ahr:131 shoes: R-NB-760

Home to Pawlings to perkiomen/Arcola. SE to the River trail, West to 422, then back.

Wednesday Oct 20, 2010 #

Running 50:05 [2] 8.54 km (5:52 / km) +106m 5:31 / km
shoes: R-NB-760

VF Park, half on a newly mowed (rough) path through the fields

Running intervals 50:12 10.45 km (4:48 / km) +3m 4:48 / km
shoes: R-NB-760

Track intervals, 1000s, w/ 200 rest
3:57, 3:49,

1600:
5:59

1000:
3:48, 3:46

800:
2:50

Tuesday Oct 19, 2010 #

Running 50:00 [2] 8.26 km (6:03 / km) +260m 5:14 / km
shoes: R-NB-760

Joy then Misery

Monday Oct 18, 2010 #

12 PM

Running 53:28 5.65 mi (9:28 / mi) +103m 8:58 / mi
ahr:133 max:141 shoes: R-NB-760

Sunday Oct 17, 2010 #

6 AM

Orienteering 1:31:01 ***** 10.91 km (8:20 / km)
ahr:158 max:169 shoes: O-Inov8 Oroc 340

Felt like I was trying to push harder, yet HR max is terrible, and my speed through the forest was still bad - Eric Kemp went by me like I was walking on a downhill. A little cleaner, but still only a slightly better result.

I've got to be able to do better than this. Track intervals likely aren't what's needed.

Overall, I'm pretty disappointed in my performance this weekend - though very happy I went and got to experience that map. The navigational intensity was awesome.

Running 22:29 [1] 2.85 km (7:54 / km)
shoes: O-Inov8 Oroc 340

Day 2 Blue - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships

7 AM

Orienteering 1:32:07 ***** 11.15 km (8:16 / km)
ahr:157 max:172 shoes: O-Inov8 Oroc 340

A little sloppy with perhaps 3+2.5+1.5+1+0.5 = 8.5 minutes of mistakes, but a lot further back than I'd hope given that anyway... Analyzed the course, tried to plan better generalize-then-attack strategy for Sunday (vs. Generalize almost the whole time on Saturday...)

Avg HR very low - foot strength remains an issue with my inability to push hard the whole time w/o jamming my feet. I was also hesitant downhills - in part not yet confident in the new shoes - but they are quite good. Need to fear falling a bit less (though did fall once today anyway.) Need more feet/off-trail training. A bit more orienteering & travel-to-orienteer would likely help, as DVOAers in general didn't do so great this weekend.

Day 1 Blue - Splits

Friday Oct 15, 2010 #

Orienteering race 15:47 [4] 3.0 km (5:16 / km) +100m 4:31 / km
shoes: O-Inov8 Oroc 340

Sprint Series Finals - Sprint 1 - missed the finals by 7 seconds to Clem, and was scalped (3 seconds) by AliC. Wake up call :)

12 PM

Orienteering race 15:51 3.09 km (5:08 / km)
ahr:171 max:178 shoes: O-Inov8 Oroc 340

Sprint Series Finals - Sprint 2. Reeled in the sprint leaders a bit on leg to # 2, but then just stayed in line, blowing a chance to steal the lead on the way to 12.

Orienteering 18:27 2.67 km (6:54 / km)
ahr:143 max:162 shoes: O-Inov8 Oroc 340

Cooldown spectating on the Sprint Series Finals - Sprint 2 - The Final 8 - The lead group consisted of 5 guys, and AliC. Nice to have some elite women in the thick of things :)

Thursday Oct 14, 2010 #

7 AM

Running 27:18 4.84 km (5:39 / km) +47m 5:23 / km
ahr:128 max:140 shoes: R-NB-760

Wednesday Oct 13, 2010 #

2 PM

Running 49:26 8.06 km (6:08 / km) +281m 5:13 / km
ahr:139 max:154 shoes: R-NB-760

Tuesday Oct 12, 2010 #

8 AM

Running 5:13 0.91 km (5:45 / km) +17m 5:15 / km
ahr:129 max:142 shoes: R-NB-760

Running 21:54 4.32 km (5:04 / km) +39m 4:51 / km
ahr:148 max:157 shoes: R-NB-760

Running 4:28 0.88 km (5:03 / km) +2m 5:00 / km
ahr:149 max:154 shoes: R-NB-760

Running 22:12 3.7 km (6:00 / km) +36m 5:43 / km
ahr:145 max:188 shoes: R-NB-760

Running 27:06 4.19 km (6:28 / km) +158m 5:27 / km
ahr:142 max:154 shoes: R-NB-760

2 PM

Running 21:21 3.02 km (7:05 / km) +52m 6:31 / km
ahr:118 max:134 shoes: O-Inov8 Oroc 340

Short VF park loop with AJ, trying out my new shoes

Monday Oct 11, 2010 #

7 AM

Running 48:08 8.23 km (5:51 / km) +195m 5:14 / km
ahr:136 max:157 shoes: R-NB-760

Sunday Oct 10, 2010 #

Event: DVOA Tyler

4 AM

Running 25:49 4.45 km (5:48 / km) +74m 5:21 / km
ahr:130 max:151 shoes: R-NB-760

Saturday Oct 9, 2010 #

Event: 2010 Golden Leaf Orienteering Fest

5 PM

Running 50:48 9.14 km (5:33 / km) +192m 5:02 / km
ahr:132 max:145 shoes: R-NB-760

Friday Oct 8, 2010 #

8 AM

Running tempo 37:04 7.52 km (4:56 / km) +44m 4:47 / km
ahr:153 max:176 shoes: R-NB-760

Tempo portion was 3.7km at ~3:59/km pace - but broke down and DNF'ed my 5k self trial attempt on the 5-mile loop.

Thursday Oct 7, 2010 #

8 AM

Running 1:00:17 [2] 10.22 km (5:54 / km) +177m 5:26 / km
shoes: R-NB-760

Wednesday Oct 6, 2010 #

Strength 4:00 [1]

7/20 set - after a day at track intervals where I was annoyed by:

the R-foot outside ankle flexor (leftover from ankle twist 2.5 weeks ago + Highlander over-taping I think)
the R-knee inside edge (1st pain there in a while - not bad, but there - a reminder...)
the R-hamstring - a little sore and even perhaps a tiny spasm during the cooldown - but still no burn later in the evening..

3 PM

Running 53:33 11.38 km (4:42 / km) +16m 4:40 / km
shoes: R-NB-760

Fastracks intervals
400/400rest
800/400rest
4x(1200/200rest)
800/400rest
400

Arrived late w/1-minute to warmup so started slow:
1:35, 3:05, 4:31, 4:31, 4:30, 4:30, 2:52, 1:21

Chilly for hands, good for body

Tuesday Oct 5, 2010 #

8 AM

Running 49:35 8.1 km (6:07 / km) +90m 5:48 / km
shoes: R-NB-760

Monday Oct 4, 2010 #

7 AM

Running 43:16 [2] 7.61 km (5:41 / km) +79m 5:24 / km
shoes: R-NB-760

w/Angelica

Sunday Oct 3, 2010 #

Event: Hudson Highlander

6 AM

Orienteering 1:49:27 16.98 km (6:27 / km) +414m 5:45 / km
shoes: O-VJ-Grey-Spikes

Planned to hang with Will H. as long as I could. Managed to keep him in sight until just after ~3. Upon leaving 3 I could see Jon T., who plunged into the marsh, which seemed likely bad after so much rain with my old loose O' shoes, so I kept right, fought green and popped out, seeing Ken & Neil nearby then leading our pack of 4 (a cadet appeared from somewhere) into 4 & 5. Ken thankfully led that long leg to 6. I led to 7 and partway to 8 but overshot a bit. I fell back slightly on the way to 9, passed Jon T. on the way down to the road and stayed in 6th to the first exchange.

Was surprised to learn the super fast cadet in our pack was Jordan - apparently a slimmer, even faster version - even more impressed to see his 2nd place overall.

I was slow at the exchange waiting then giving up on the gatorade they hadn't mixed yet, and left the exchange just behind Jon T., now out of sight behind Ken, Neil & Jordan. Decided to press on somewhat hard during the trail run, and managed to pull ahead of Jon T., which was surprising enough for me to know he was suffering in some way.

But as I pushed through the trail run, trying in vain to catch KenNeilJordan, I was thinking:
- that my feet were hurting oddly (twinges of the bad day-after-the-US Champs thing a few years ago),
- that I was now running alone, between packs, and
- that if I bailed, I could skip the grueling 2nd half of the Highlander and get to my daughter's birthday party in plenty of time to help, with more energy to enjoy it

So bailing was chosen. Apparently in 6th at the time, 3 minutes behind the pack in front. Looks like I might've been able to pull up to 5th if I'd continued and not faded as badly as Neil's splits suggest he did, but that's just mind games, as it looks like I was somewhere behind 70-something folks with my DNF. Nice field.

Saturday Oct 2, 2010 #

12 PM

Running 26:55 [1] 3.22 km (8:21 / km) +11m 8:13 / km
shoes: R-NB-760

With Oriana, who, to my amazement, pulled out a 2 mile run non-stop to earn a $50 birthday gift from me. Quite slow, but not a single walking step - impressive given her recent struggles to run even 1 mile non-stop during our track workouts.

Friday Oct 1, 2010 #

10 AM

Running 20:07 [2] 3.34 km (6:01 / km) +1m 6:00 / km
shoes: R-NB-760

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