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Training Log Archive: Wyatt

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Running32 23:11:57 133.63(10:25) 215.06(6:28) 4305
  Orienteering9 10:16:54 52.62(11:43) 84.69(7:17) 2421
  Total37 33:28:51 186.26(10:47) 299.75(6:42) 6726
  [1-5]36 31:39:55

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Tuesday May 31, 2011 #

Running 30:00 [1] 2.8 mi (10:43 / mi) +40m 10:16 / mi
shoes: R-NB 461 Black

Incredibly slow night run in the heat. 9pm, still about 85+humid. So glad the Trials wasn't this bad.

To Magnus's and back.

Monday May 30, 2011 #

6 AM

Orienteering race 39:34 intensity: (1:10 @0) + (9 @1) + (17 @2) + (3:33 @3) + (34:25 @4) 3.14 mi (12:36 / mi) +120m 11:16 / mi
ahr:164 max:176 shoes: O-Inov8 Oroc 340

TT Middle

First ever forest O' start in shorts and no shirt (excl. Wyoming 'forest'). Heat wasn't as bad as forecast (or as bad as it was later in the day), which combined with my attire made the heat a non-issue.

Worst issues were a rugged right rough choice on 10 (1 minute) and a hesitant direct route to 7 (vs. slightly right to simplify the nav. and smooth out the downhill a bit better) (30 seconds)

Enough for 4th, and a slot on the WOC 2011 team! Excited to go this year, based on the France technical terrain being similar to some Hamilton area stuff I've done well on in the past, and for enduring to become the oldest WOC team member this year. Looking forward to holding strong in my physical training in the next 2-3 months and putting my best foot forward in France.

Blue - Splits

Sunday May 29, 2011 #

5 AM

Running 2:24 intensity: (18 @0) + (2:06 @1) 0.21 mi (11:26 / mi) +4m 10:47 / mi
ahr:112 max:127 shoes: O-Inov8 Oroc 340

Orienteering race 1:48:28 intensity: (3:19 @0) + (11 @1) + (47 @2) + (8:19 @3) + (1:35:52 @4) 9.36 mi (11:35 / mi) +500m 9:56 / mi
ahr:165 max:175 shoes: O-Inov8 Oroc 340

TT Long. An intense day, just hot/humid enough to turn to dizzily exhausting at about 1-hour. Threw off the shirt at about 70 minutes, possible due to the thankfully clean forest.

A solid race with some good route choices and one poor one. Caught Gniatouk 3 minutes on the 1st long leg via route choice (we were almost even at the prior control) and spent the next 30 minutes pushing hard to 'get away', though happy with the running pressure of footsteps behind. Shortly after he said "I can't hang with you any longer, good luck", I got dizzy and the 30 second gap I built evaporated. While he was nearby for the race I led him almost all of it, ex. 18 in the middle of my flakiest navigation period of overload.

Great fun zig-zagging with connect the dots from rock feature to trail segment to saddle/slot and repeat, continuously, w/o slowing down. Awesome map & courses.

And I survived w/ sufficient speed and accuracy for the first 75 minutes, followed by not too much falling apart at the end to hold on for 3rd.

Running 19:46 intensity: (13 @0) + (18:26 @1) + (1:07 @2) 1.49 mi (13:16 / mi) +65m 11:41 / mi
ahr:121 max:133 shoes: R-NB 461 Black

Out on a trail & back to fetch a shirt I'd dropped 2/3 of the way through.

Blue - Splits

Saturday May 28, 2011 #

Event: US Team Trials for WOC '11
 

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-Inov8 Mudclaw 330

Only a little. Some active stretching too.
12 PM

Orienteering race 14:51 intensity: (9 @0) + (12 @1) + (7 @2) + (22 @3) + (13:36 @4) + (25 @5) 2.14 mi (6:56 / mi) +20m 6:45 / mi
ahr:171 max:179 shoes: O-Inov8 Mudclaw 330

Team Trials Sprint. Reasonably clean. Sub-par route on #3 (left) cost maybe 10-15 sec., and wasn't really pushing at 5k race pace until 5 minutes in.

In 4th, a hair's breath ahead of several other folks.

Blue - Splits

Friday May 27, 2011 #

9 AM

Running 23:38 intensity: (6:05 @1) + (17:33 @2) 2.54 mi (9:18 / mi) +46m 8:48 / mi
ahr:131 max:142 shoes: R-NB 461 Black

Taper easy loop

Thursday May 26, 2011 #

6 AM

Running 46:47 intensity: (6:40 @1) + (39:21 @2) + (46 @3) 4.49 mi (10:25 / mi) +185m 9:14 / mi
ahr:134 max:159 shoes: R-NB 461 Black

Wednesday May 25, 2011 #

9 AM

Running 36:27 [0] 2.76 mi (13:12 / mi) +156m 11:14 / mi
shoes: R-NB 461 Black

Taper hill loop

Tuesday May 24, 2011 #

6 AM

Running 10:32 intensity: (13 @0) + (5:30 @1) + (4:49 @2) 1.01 mi (10:26 / mi) +25m 9:41 / mi
ahr:127 max:140 shoes: O-Inov8 Mudclaw 330

Running 46:36 intensity: (8:32 @1) + (18:40 @2) + (10:21 @3) + (9:03 @4) 4.47 mi (10:25 / mi) +92m 9:48 / mi
ahr:141 max:169 shoes: O-Inov8 Mudclaw 330

Sprint intervals with Jenni & Angelica @ Moutainview (Chesterbrook) buildings/parking map. Reasonable Sprint practice for self-planned/mapped near home.

Monday May 23, 2011 #

8 AM

Running 27:09 intensity: (26:05 @1) + (1:04 @2) 2.48 mi (10:57 / mi) +60m 10:11 / mi
ahr:115 max:139 shoes: O-Inov8 Oroc 340

Heavy taper week

Sunday May 22, 2011 #

Event: DVOA Hay Creek
 
7 AM

Running warm up/down 8:12 intensity: (8 @0) + (47 @1) + (6:51 @2) + (26 @3) 1.11 km (7:22 / km) +49m 6:02 / km
ahr:136 max:158 shoes: O-Inov8 Oroc 340

9 AM

Orienteering race 2:02:19 intensity: (41:00 @2) + (41:00 @3) + (40:19 @4) 15.0 km (8:09 / km) +400m 7:12 / km
ahr:150 max:162 shoes: O-Inov8 Oroc 340

OMG. 2nd week in a row of disastrous navigation.

Almost 20 minutes of errors. Map may be a bit weak in areas, such as consistency of rock detail, and some angles in the rocky areas, but that's hard to use to explain the extent of my issues.

I had even anticipated it being challenging, due to greener late spring forest, and loud disclaimer posted regarding the challenge. Not sure if anything could really be described as unfairly challenging - I just hadn't fully adapted to how much more difficult the forest had gotten in 1 week.

Orienteering warm up/down 17:55 intensity: (6:57 @1) + (10:27 @2) + (31 @3) 1.95 km (9:10 / km) +46m 8:12 / km
ahr:130 max:152 shoes: O-Inov8 Oroc 340

Cooldown scouting the terrain by penultimate control where I'd lost 5 minutes playing platform pinball incl. an unmapped platform, and me not reading my description where it said the control was on a specific side of the platform (and wasn't esp. visible from the side I quick-checked when first hitting it as 2nd platform found, before hitting it again as 4th platform found..) All seemed mostly right, incl. post-mortem GPS analysis, though I might quibble a bit with the angles of a few of inter-platform lines.

BLUE - Splits

Saturday May 21, 2011 #

3 PM

Running 24:51 intensity: (9:47 @1) + (15:04 @2) 4.08 km (6:06 / km) +42m 5:48 / km
ahr:125 max:140 shoes: R-NB 461 Black

Friday May 20, 2011 #

1 PM

Running 44:33 intensity: (15:26 @1) + (29:07 @2) 6.53 km (6:49 / km) +236m 5:47 / km
ahr:131 max:143 shoes: R-NB 461 Black

Thursday May 19, 2011 #

6 AM

Running 51:00 intensity: (1:11 @0) + (21:18 @1) + (25:31 @2) + (2:40 @3) + (20 @4) 8.57 km (5:57 / km) +193m 5:21 / km
ahr:129 max:160 shoes: R-NB 461 Black

Loop w/AK & Tom, bumping into Jenni partway and doing 2 of her intervals with her. She's in decent shape, as the intervals w/her weren't easy. Example pace: 4:08/km on flat narrow trail for 80 sec on (40 sec off)

Wednesday May 18, 2011 #

3 PM

Running 7:06 intensity: (29 @0) + (6:03 @1) + (34 @2) 0.88 km (8:01 / km)
ahr:115 max:133 shoes: R-NB 461 Black

Running intervals 33:56 intensity: (14:03 @1) + (8:42 @2) + (3:41 @3) + (7:18 @4) + (12 @5) 6.5 km (5:13 / km) +4m 5:12 / km
ahr:134 max:180 shoes: R-NB 461 Black

3x200, 6x400, equal rest, '3k pace'

43, 43, 43
87, 85, 81, 83, 87, 75

Tuesday May 17, 2011 #

6 AM

Running long 1:41:14 intensity: (10:19 @1) + (1:26:03 @2) + (4:52 @3) 16.04 km (6:19 / km) +435m 5:34 / km
ahr:138 max:157 shoes: R-NB 461 Black

1 PM

Running intervals 16:17 intensity: (10:00 @1) + (6:17 @4) 1.83 km (8:54 / km) +18m 8:29 / km
shoes: R-NB 461 Black

w/AJ & Multi. Some Multi-chase-AJ sprints for training. Both Multi & AJ tired in their sprint speeds at similar rates

Running 16:15 [1] 1.89 km (8:36 / km) +24m 8:05 / km
shoes: R-NB 461 Black

w/Ori

Monday May 16, 2011 #

9 AM

Running 23:18 intensity: (3:58 @1) + (17:22 @2) + (44 @3) + (1:09 @4) + (5 @5) 3.78 km (6:10 / km) +58m 5:44 / km
ahr:134 max:180 shoes: R-NB 461 Black

Training log updated 1st time in 16 days. Gotta get out of the habit of the Garmin knowing all. It died on me today and was hard to revive. (Hard reset did nothing. Hard reset while on charger, and all was back to normal.) Seems normal now, but the device is dicey...

I like the handheld-optimized AP page. Should link to that from my Android rather than FB :(

Sunday May 15, 2011 #

Event: Billygoat Run
 
7 AM

Orienteering race 2:05:17 intensity: (2:41 @0) + (2:01 @1) + (22:08 @2) + (50:24 @3) + (48:03 @4) 16.98 km (7:23 / km) +415m 6:35 / km
ahr:156 max:173 shoes: O-Inov8 Oroc 340

Splits are a beautiful thing. I can imagine, if I didn't dive off into la-la-land near 17, that I'd likely have caught Andis at 18, and then together reeled in Sam & Alexei about 30 seconds more in the butterflys. And then with that stronger pack, Sam, Alexei, Andis & I would've had a chance of sighting and climbing back into the Speedy-Ali pack in the low 30's. And then, as I'd have been the only one in that entire pack that hadn't used by skip yet, I'd have used my skip at 33 to break ahead to 5th. Or so the fantasy goes...

Will download GPS shortly to try to make further sense of the skip-cuz-I-don't-know-where-TF-I-am 17...

...time passes...

Oouch that was hard to watch the GPS track on routegadget. Sam & I were doing fine on the middle way to 8 when we totally did a super-bad-lost-loop letting the pack we should've be leading pass us... And then, up to near 17, there's still hope, with me halfway to 17 just as Andrew Child's punches in. Then, an inverted contour. Climbing a ridge and just not looking far enough left, hitting a 3rd road and not realizing the yellow line was more or less the same as the jeep-tracks passed earlier... and then nothing realizing I was completely lost, not able to match up the road bend in front of me with anything within 1km of where I thought I was.. Plan after of few minutes of la-la-land was 'okay, blow the skip on 17, and run very roughly Northwest until I see people doing the butterfly loop. Then ask which control they are running to...' Partway there I did finally recognize a large marsh, near 31, and navigated from there.

When I saw Vadim's pack near 18, my first thought was - 'oh cool, the skip somehow worked out okay??' and then 'oh damn. They're starting the 2nd loop already...'

At which point I was parked, alone, in 18th place the rest of the race, gaining slightly, but never sighting (aside from 33 out & back), 17th.

Great course for 'sight-seeing' other runners. Good to see many folks do well (esp. Ali, Vadim & Angelica). Good practice for me...

Billygoat - Splits

Saturday May 14, 2011 #

Event: Speedy Goat Sprint Relay
 

Orienteering race 11:38 [4] 2.0 km (5:49 / km) +75m 4:54 / km
ahr:164 max:177 shoes: O-Inov8 Oroc 340

Speedy Goat w/Speedy.
2nd, 2nd, 2nd, 6th...

I had two passably clean runs. Speedy lost only 1:30, and 4 places on the last leg.

Like the next day's Billygoat also showed, there was a quite substantial strong-chase-pack only about ~10-15% off the Jordan-Ross pace, so a minor slip went a long way...

This entry is for 1st leg, A-2.

Orienteering race 10:56 [4] 2.0 km (5:28 / km) +75m 4:36 / km
shoes: O-Inov8 Oroc 340

3rd leg, B-1. Decent, though flow could've been better. Cliff mapping near and NW of 1/4/7 was dicey. Uphill finish past Jordan running down, so I knew I was handing off to Speedy in 2nd with a maybe 1 minute (impossible) gap. Thought we had 2nd locked up at that point as I hadn't looked behind me and Oriana distracted me right at the finish line. Apparently after a short gap - maybe 1 more minute - a large crowd came through?
10 AM

Running warm up/down 39:13 intensity: (30:05 @0) + (9:08 @1) 2.22 km (17:38 / km) +72m 15:11 / km
ahr:83 max:122 shoes: O-Inov8 Oroc 340

Oriana's White. Still doesn't put all the pieces together w/o prompting. Said "north-to-north" again, with need, for the 100+th times...

Orienteering 26:34 intensity: (20:11 @1) + (4:45 @2) + (1:10 @3) + (28 @4) 2.26 km (11:47 / km) +92m 9:47 / km
ahr:120 max:169 shoes: O-Inov8 Oroc 340

Shadowing AJ on the 3rd leg of AJ/Angelica relay. Several legs in the woods, with confidence. Few tips needed.

A-2 - Splits

B-1 - Splits

Friday May 13, 2011 #

8 AM

Running 1:05:16 intensity: (12:21 @1) + (49:50 @2) + (2:03 @3) + (1:02 @4) 10.57 km (6:11 / km) +174m 5:42 / km
ahr:133 max:168 shoes: R-NB 461 Black

Thursday May 12, 2011 #

6 AM

Running 58:15 intensity: (5:27 @1) + (51:48 @2) + (22 @3) + (38 @4) 9.65 km (6:02 / km) +81m 5:47 / km
ahr:135 max:171 shoes: R-NB 461 Black

Wednesday May 11, 2011 #

3 PM

Running warm up/down 2:23 intensity: (15 @0) + (2:08 @1) 0.3 km (7:55 / km) +7m 7:06 / km
ahr:109 max:126 shoes: R-NB 461 Black

Running intervals 46:38 intensity: (38 @0) + (4:48 @1) + (23:34 @2) + (7:23 @3) + (10:12 @4) + (3 @5) 8.49 km (5:30 / km) +5m 5:29 / km
ahr:145 max:179 shoes: R-NB 461 Black

200's 44, 42,
300 64
400's 83, 83, 83, 81
300 62
200's 39, 37.4

Tuesday May 10, 2011 #

6 AM

Running 2:31:33 intensity: (37:08 @1) + (1:54:02 @2) + (23 @3) 23.59 km (6:25 / km) +505m 5:48 / km
ahr:132 max:158 shoes: R-NB 461 Black

Monday May 9, 2011 #

6 AM

Running hills 56:06 [2] 9.0 km (6:14 / km) +300m 5:21 / km
ahr:120 max:171 shoes: R-NB 461 Black

Sunday May 8, 2011 #

Event: DVOA French Creek State Park Central
 
7 AM

Running 5:40 intensity: (2:55 @1) + (2:45 @2) 0.74 km (7:43 / km) +17m 6:55 / km
ahr:116 max:144 shoes: O-Inov8 Oroc 340

Running warm up/down 54:55 intensity: (25:22 @0) + (28:33 @1) + (1:00 @2) 5.39 km (10:12 / km) +115m 9:13 / km
ahr:94 max:135 shoes: O-Inov8 Oroc 340

Orienteering race 44:56 intensity: (1:37 @0) + (17 @1) + (56 @2) + (17:40 @3) + (24:26 @4) 7.74 km (5:48 / km) +200m 5:08 / km
ahr:160 max:177 shoes: O-Inov8 Oroc 340


red - Splits

Saturday May 7, 2011 #

6 AM

Running warm up/down 2:44 intensity: (28 @0) + (18 @1) + (1:30 @2) + (28 @3) 0.35 mi (7:47 / mi) +1m 7:43 / mi
ahr:127 max:155 shoes: R-NB 461 Black

Running race 18:54 intensity: (22 @0) + (8 @1) + (11 @2) + (14 @3) + (17:59 @4) 5.0 km (3:47 / km) +32m 3:40 / km
ahr:167 max:176 shoes: R-NB 461 Black

Running warm up/down 7:48 intensity: (5:45 @1) + (2:03 @2) 0.56 mi (14:01 / mi) +1m 13:56 / mi
ahr:112 max:145 shoes: R-NB 461 Black

Friday May 6, 2011 #

1 PM

Running 4:34 intensity: (3:01 @0) + (1:33 @1) 0.14 mi (32:23 / mi) +13m 25:10 / mi
ahr:72 max:128 shoes: R-NB 461 Black

Running 34:47 intensity: (4:06 @1) + (30:41 @2) 3.06 mi (11:22 / mi) +217m 9:19 / mi
ahr:136 max:146 shoes: R-NB 461 Black

Thursday May 5, 2011 #

Note

Some exercises I got about a week ago, I'd like to remember (and maybe actually do some)

For hamstring:
- eccentric bridge drops. Lay on back, then prop self up on elbows, and use both legs w/feet flat on floor, to make a table. Lower self down on one leg, push back up with two legs, switch legs, repeat....

For foot/ankle:
- move marbles with toes (pick up, put down elsewhere) under the desk at work
- stand on wobble pad with one foot. Lean down and pick up a cup, and move it, stand back up. E.g. move from 6'-o-clock to 7, to 8... to 5 to 6 then back to 5, 4, 3...
- barefoot short jogs after easy run days
-- I have actually done this one several times, up to a whopping 200m now... generally in socks on grass

For rib:
- wall angel. Sit cross-legged with back to wall, lay arms flat on the wall and, keeping them flat on the wall, wave them up and down slowly to make a 'snow angel' in the dust on the wall...
- hands up you're under arrest - then lean into a doorway, with arms up and out, hold for 30 sec.
6 AM

Running 47:46 intensity: (14:01 @1) + (32:23 @2) + (45 @3) + (37 @4) 8.28 km (5:46 / km) +195m 5:10 / km
ahr:131 max:173 shoes: R-NB 461 Black

Wednesday May 4, 2011 #

Running race 35 [5] 0.2 km (2:55 / km)
shoes: R-NB 461 Black

35.3 for 200m, PR for 2011
12 PM

Running 22:29 intensity: (19:55 @1) + (1:22 @2) + (1:12 @3) 2.47 mi (9:06 / mi) +5m 9:03 / mi
ahr:78 max:159 shoes: R-NB 461 Black

3 PM

Running intervals 33:51 intensity: (50 @0) + (5:06 @1) + (13:38 @2) + (4:29 @3) + (9:48 @4) 7.16 km (4:44 / km) +1m 4:43 / km
ahr:146 max:178 shoes: R-NB 461 Black

200's 45, 44
300 66
400 86, 87, 83, 83
300 62
200's 38, 38, 35.3, 41

Tuesday May 3, 2011 #

7 AM

Running long 1:47:18 [2] 11.04 mi (9:43 / mi) +449m 8:38 / mi
ahr:137 max:169 shoes: R-NB 461 Black

Monday May 2, 2011 #

8 AM

Running 40:41 [2] 3.66 mi (11:08 / mi) +303m 8:51 / mi
ahr:130 max:154 shoes: R-NB 461 Black

Sunday May 1, 2011 #

4 AM

Running warm up/down 10:30 [2] 1.0 mi (10:30 / mi) +80m 8:25 / mi
ahr:139 max:141 shoes: O-Inov8 Oroc 340

Orienteering race 1:34:26 [3] 8.2 mi (11:31 / mi) +478m 9:45 / mi
ahr:159 max:168 shoes: O-Inov8 Oroc 340


Long Blue - Splits

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