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Training Log Archive: Wyatt

In the 31 days ending Aug 31, 2012:

activity

time

miles

Running

22:44:56

136.5

(10:00)

219.68

(6:13)

2354

Orienteering

9:10:05

43.86

(12:32)

70.59

(7:48)

1328

Total

31:55:01

180.36

(10:37)

290.27

(6:36)

3682

[1-5]

31:39:39

averages - weight:68kg

2:42

0:00

» now

Friday Aug 31, 2012 #

Note

If I make it this far, this will be 1000 days in a row of running 20+ minutes a day...

10 AM

Orienteering 41:40 6.46 km (6:27 / km) +71m 6:07 / km
ahr:122 max:154 shoes: R-NB 461 Black # 2

Part 1 of my 1000th consecutive day of running 20+ minutes - tag with the kids at the playground, then some orienteering training with the kids looking for points at Wilson Park - by the end doing drills w/AJ where I'd tell AJ, "go to # 17, that's base, I'm chasing you in 15 seconds". I never caught him, despite reducing the head start to 10 sec by the end...

Running intervals 25:08 3.85 km (6:32 / km) +167m 5:22 / km
ahr:140 max:176 shoes: R-NB 461 Black # 2

And to round out the 1000th day, I went over to some of my favorite hill intervals, and did 2 of them fairly hard. Couldn't quite motivate myself to time-trial red-line it, but still pushed them well - best times in 2 years.

VF-Joy Cannon Sign to Hilltop Lot - Splits

Thursday Aug 30, 2012 #

6 PM

Running 1:00:12 9.71 km (6:12 / km) +133m 5:48 / km
ahr:131 max:143 shoes: R-NB 461 Black # 2

Chesterbrook to Summerhill & back. Found a phone. Returning combined recent-dial-callbacks, emails,and a dead letter box. You're welcome June.

Wednesday Aug 29, 2012 #

6 PM

Running warm up/down 3:10 0.35 km (8:57 / km) +1m 8:49 / km
ahr:113 max:130 shoes: R-NB 461 Black # 2

Running intervals 50:41 10.34 km (4:54 / km) +5m 4:53 / km
ahr:147 max:177 shoes: R-NB 461 Black # 2

5x (1000 w/200rest + 200 w/200 rest). Higher than the proscribed 15km/5km paces by the end...

4:05, 45
3:56, 47
3:57, 45
3:47, 42
3:40, 42

Relative coolness (mid 70's, dp mid 50's) was great. Still didn't run with a shirt...

Tuesday Aug 28, 2012 #

Event: 2012 Laramie Daze

9 AM

Running 5:02 [1] 0.69 km (7:15 / km)
ahr:101 max:114 shoes: R-NB 461 Black # 2

Start of a short run with AJ, who got stuck twice by a bee this far into the run, so we walked home...

11 AM

Running 1:24:39 13.43 km (6:18 / km) +270m 5:44 / km
ahr:134 max:149 shoes: R-NB 461 Black # 2

And a little while later, after assuring myself AJ was fine, I went for my long run - a nice VF park loop. Forest was reasonably comfortable/cool, fields were a steam room.

Monday Aug 27, 2012 #

4 AM

Running 25:26 3.88 km (6:33 / km) +36m 6:16 / km
ahr:114 max:127 shoes: R-NB 461 Black # 2

Just a little something before the flight home. Sucked running at 4am.

Anyone recognize the start-finish of this run? A few of you should...

Sunday Aug 26, 2012 #

10 AM

Running warm up/down 4:33 [1] 0.6 km (7:35 / km) +1m 7:31 / km
ahr:115 max:129 shoes: O-Icebug Sisu 10.5

12 PM

Orienteering race 1:27:08 9.9 km (8:48 / km) +182m 8:04 / km
ahr:144 max:168 shoes: O-Icebug Sisu 10.5

OMG. Trounced again.

As a spectator, I was allowed to run the Sat. Qualifier courses on Sunday. I selected M21 4th heat, and simple 8km course. And then I noticed the women were running 9.8km for their final. Recalling I was about 25% slower than Minna Kauppi on the roads, last weekend, and here start time in the F21 final of 12:07 - I thought 'hey, I'll just start the same time as her, and, with the significantly shorter course, I wonder who will finish first?"

I finished 16 minutes after Minna. With no really major errors! Worst was about 2.5 minutes on a (for me) bingo control on a bigger rock, among many smaller moss covered rocks on a steep side-hill with bad pine visibility - and a few other where I got in the circle, and had to scramble around mossy green a bit... But even aggressively counting, I lost perhaps 10 minutes (on my review - pre-splits comparison.) Removing that would put me at 77 minutes - still right near the bottom of the results. Winner was an amazing 50 minutes. No idea how they run through that really rugged forest, so fast... Lots of practice needed, in that type of footing, likely would help - and maybe some kind of further special ankle training as that seems the most challenging, physically - with all the stuff on the ground - 4-6-inch-deep moss-covered rocks (like the smaller boulder fields at French Creek), plus a moderate amount of slash mixed in here and there, along with the remaining 3-8 inch high 1-inch diameter baby tree stumps... - How to land on things imperfectly in this area, and somehow bounce off and keep going w/o serious foot or leg damage takes a lot more skill than I have in this stuff.

Looking forward to the relatively clean terrain at home - and by relatively clean, and I mean places like West Point, French Creek, etc... as well as the even easier stuff.

As rugged as much of this terrain was, though, I'd definitely come back - the challenge - physically, and navigationally, is worth fighting through.

Running warm up/down 7:17 [1] 0.94 km (7:45 / km)
ahr:112 max:121 shoes: O-Icebug Sisu 10.5

Saturday Aug 25, 2012 #

Note

Region 1 Long Distance Champs in Finland - Just S of HameenLinna, Finland (2-days) - Spectating apparently, w/a rec. entry on Sunday only, as my formal entry was rejected for lack of proper Finnish credentials...

2 PM

Running long 1:42:30 17.43 km (5:53 / km) +120m 5:41 / km
ahr:130 max:144 shoes: R-NB 461 Black # 2

Not allowed to run in the Finnish Long Champs - as I don't have a Finnish OF license(membership) or Finnish Club membership - I found I couldn't even buy a map after the event (though they had the qualifier maps handed out, and posted...) So I copied down the major roads and trails in and around the map, and did a long trail run. A little risk of becoming a really long run, as the 11-15km part were off the side of the map, and I had one long dead end in trying to find the mapped dirt road that came in from the NW corner.

Friday Aug 24, 2012 #

11 PM

Running 23:09 3.96 km (5:51 / km)
ahr:128 max:141 shoes: R-NB 461 Black # 2

Late in the evening, around Tampere - working until late is easy, given California (where most of the people are work with are located) begins walking up just after the end of wrapping up the day in Tampere.

Thursday Aug 23, 2012 #

6 PM

Running warm up/down 2:25 0.31 km (7:49 / km) +11m 6:38 / km
ahr:117 max:125 shoes: O-Icebug Sisu 10.5

Orienteering race 56:30 7.71 km (7:20 / km) +102m 6:52 / km
ahr:148 max:167 shoes: O-Icebug Sisu 10.5

While I suspect the upcoming weekend's Long Distance champs kept some speedsters away, and/or taking it easy, I'm still happy with my best Finnish orienteering result - http://tarpsu.sporttisaitti.com/t-rastit-kiintoras...

2nd of 46, on the hardest course - and finally beating the guy from my office - and even that was ~3-6 minutes from clean, with several in-circle slows, and some nicer route-choices missed.

Running warm up/down 27 [2] 0.18 km (2:33 / km)
ahr:137 max:138 shoes: O-Icebug Sisu 10.5

Wednesday Aug 22, 2012 #

Orienteering 56:44 [2] 6.0 km (9:27 / km) +130m 8:32 / km
shoes: O-Icebug - Black Spirit II OLX

A clean run, in very rugged terrain (moss-covered roots/rocks/some-holes-btwn-rocks, and some areas of slash and thin tree stumps) - not pushing hard, as I needed a rest day.
https://maps.google.com/maps?q=Tampere,+Finland&hl...

And apparently this was good enough for 3rd of 11 on the A course at this small local event... http://www.palkaneenlukko.net/index.php?PAGE=35&NO...

Tuesday Aug 21, 2012 #

6 PM

Running warm up/down 1:32 0.27 km (5:41 / km)
ahr:135 max:139 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 1:04:39 7.23 km (8:56 / km) +84m 8:27 / km
ahr:147 max:162 shoes: O-Icebug - Black Spirit II OLX

60:14 for the race, and cooldown.

Raced around a really nice area - reasonable navigation, ex. one bogey (got to 10, thought it was 4, proceeded, then things didn't look right, power line too close... Oh darn, back... track... Some really nice nearly WYCO'ish sections, at least compared to the rest of the rugged stuff I've run in (incl. some parts of this map.)

Found the results: http://www.valkeakoskenhaka.fi/@Bin/280204/Vlk+mes... Age-graded, I ended up 12 of 18. W/o the grading, or w/o the one bad control and with the grading, I'd have been 6th. Though the 61 and 69 year old, who complete the course in 63 and 66 minutes respectively, had great races - wow!

Running warm up/down 8:36 0.57 km (14:57 / km) +1m 14:50 / km
ahr:110 max:136

Monday Aug 20, 2012 #

Event: Yökuppi 5

5 PM

Running warm up/down 4:10 0.59 km (7:07 / km) +4m 6:53 / km
ahr:106 max:117 shoes: O-Icebug Sisu 10.5

Running warm up/down 4:10 0.6 km (6:55 / km) +3m 6:45 / km
ahr:112 max:129 shoes: O-Icebug Sisu 10.5

Orienteering 1:17:23 8.35 km (9:16 / km) +198m 8:17 / km
ahr:132 max:156 shoes: O-Icebug Sisu 10.5

Didn't have my insoles, so pulled them out of my nice work shoes, and jogged this gently...
Dug around a lot, and found these results http://www.iltarastit.com/tulokset/data/tul28.htm - with good shoes, pushing hard, and a clean run, low 60's may have been possible, but the 45 min. winning time seems quite out of reach. Still looking for other results this week.

Running warm up/down 3:38 0.57 km (6:19 / km) +1m 6:16 / km
ahr:117 max:125 shoes: O-Icebug Sisu 10.5

Sunday Aug 19, 2012 #

Event: DVOA Tyler State Park

Note

http://www.jrv.fi/jrv-wp/elonen-sprintti/tulokset/

Running warm up/down 7:46 [2] 0.99 km (7:51 / km) +40m 6:32 / km

9 AM

Orienteering race 19:23 3.23 km (6:00 / km) +135m 4:58 / km
ahr:143 max:177 shoes: O-Icebug Sisu 10.5

11 AM

Running warm up/down 11:29 [0] 0.62 km (18:40 / km)
shoes: O-Icebug Sisu 10.5

Running warm up/down 7:13 0.95 km (7:38 / km) +40m 6:18 / km
ahr:123 max:134 shoes: O-Icebug Sisu 10.5

Orienteering race 17:38 3.52 km (5:01 / km) +98m 4:24 / km
ahr:166 max:173 shoes: O-Icebug Sisu 10.5

Re-run of the Sprint course from the morning - seeing how fast I could go with best routes and pre-knowledge, head to head with Vesa, from my company's Finnish office. We were back/forth until I missed 20 sec on route choice execution, then 10 sec bobble on new route, then 25 sec route choice =>55 sec theoretical faster = 1643 vs. winner 13:15, and 15:00 to be in top half of field. Tough field...

4 PM

Orienteering race 11:00 [4] 2.4 km (4:35 / km)
shoes: O-Icebug - Black Spirit II OLX

City Sprint, Elonen "Fitness" run - a quick run of the Men's/Women's Finn World Cup Sprint Trials Final. Minna Kauppi was 8:46 - with a 20 second mistake (the only split I beat her (by 1 second), or any of the leading Finnish women on for that matter (of 8 women * 16 splits = 128 splits...))

Again beat by Vesa, from my office in Finland, by 20 seconds...

Saturday Aug 18, 2012 #

Event: Helsinki City Marathon

Note

8/18: Youth Jukola Spectating & then a training run
8/19: Sprint elimination tournament (I think :) in Jamsa, Finland

Running 55:25 [2] 7.74 km (7:10 / km)
shoes: O-Icebug Sisu 10.5

Off the St. Petersburg to Helsinki ferry at 8:10am, through immigration, trolley, train, bus, rental-car to Youth Jukola, where >200 teams of 7-person mixed age/gender teams of 12-18 yr. olds represented clubs from 5 countries..

I ran the last leg of the relay, starting 20 minutes after the mass start, probably lost only about 5-7 minutes total, and ended up 20 minutes behind the leader (15 minutes behind 3rd), nearly mid-pack - among the M18's running that leg...

Bought some nice new O' shoes too - a different pair than I'd thought I'd like - after trying on several.

http://results.jukola.com/tulokset/fi/nj2012_nj/nj...

C • Marathon Route 3

2 PM

Running warm up/down 10:03 [1] 1.07 km (9:26 / km) +1m 9:24 / km
ahr:100 max:125 shoes: O-Icebug Sisu 10.5

Orienteering race 54:40 7.1 km (7:42 / km) +58m 7:24 / km
ahr:156 max:168 shoes: O-Icebug Sisu 10.5

Friday Aug 17, 2012 #

Running 21:09 [2] 3.74 km (5:39 / km)
shoes: R-NB 461 Black # 2

An early AM run, as the day was full with meeting Angelica's old friend Irina Mikhalka for sightseeing and catching up, then the ferry to Helsinki

6 AM

Running 32:24 4.99 km (6:30 / km) +42m 6:14 / km
ahr:109 max:121 shoes: R-NB 461 Black # 2

Thursday Aug 16, 2012 #

Running 31:29 [2] 4.49 km (7:01 / km)
shoes: R-NB 461 Black # 2

Another early AM St. Petersburg Vesa bridge loop

4 PM

Running 23:19 3.95 km (5:54 / km) +38m 5:38 / km
ahr:117 max:125 shoes: R-NB 461 Black # 2

Wednesday Aug 15, 2012 #

Running intervals 47:56 9.2 km (5:13 / km) +20m 5:09 / km
shoes: R-NB 461 Black # 2

Intervals around Mars field in St. Petersburg - picked a ~1.2km packed gravel trail loop, and managed in 3 times. 200+ other people in the park, 0 of them running...

Tuesday Aug 14, 2012 #

Running long 1:35:10 [2] 15.55 km (6:07 / km)
shoes: R-NB 461 Black # 2

AM long loop around St. Petersburg, incl. Vasileostrovsky Island, and a loop around some running track stadiums. Very few runners in St. Petersburg. Just 2-3 others seen, in the early AM runs only, the whole week... (vs. Finland, the week later, where there are lots more than home...)

Monday Aug 13, 2012 #

Running 27:23 [2] 4.04 km (6:47 / km)
shoes: R-NB 461 Black # 2

Early AM run around St. Petersburg. Not moving nearly as fast in the morning...

Sunday Aug 12, 2012 #

Running 28:23 [2] 4.96 km (5:43 / km) +10m 5:40 / km
shoes: R-NB 461 Black # 2

Sightseeing loop around St. Petersburg in the evening - Hermitage, Peter & Paul fortress, multiple Vesa river bridges

Saturday Aug 11, 2012 #

Event: DVOA Frances Slocum State Park (POC)

Running 55:25 [2] 7.74 km (7:10 / km) +130m 6:36 / km
shoes: R-NB 461 Black # 2

Misery & Joy, early AM, b4 travel to Russia

Friday Aug 10, 2012 #

Running 21:09 [2] 3.74 km (5:39 / km) +20m 5:30 / km
shoes: R-NB 461 Black # 2

Thursday Aug 9, 2012 #

Running 31:26 [2] 4.49 km (7:00 / km)
shoes: R-NB 461 Black # 2

Wednesday Aug 8, 2012 #

Running intervals 43:15 9.77 km (4:26 / km)
shoes: R-NB 461 Black # 2

Tuesday Aug 7, 2012 #

Running 48:51 [2] 8.36 km (5:51 / km) +83m 5:34 / km
shoes: R-NB 461 Black # 2

This was supposed to be a long run day, but hot weather + bad planning thwarted that.

Monday Aug 6, 2012 #

Running 41:04 [2] 7.08 km (5:48 / km) +70m 5:32 / km
shoes: O-Icebug Sisu 10.5

Sunday Aug 5, 2012 #

Event: DVOA - French Creek East

Orienteering race 57:50 [4] 7.65 km (7:34 / km) +250m 6:30 / km
shoes: O-Icebug Sisu 10.5

Very hot day, and out-of-maps meant my plan to run Green changed to Red. Fairly clean (lucky a few times.) Back-to-back nearly-1-minute route-choice errors were the most avoidable errors.

Orienteering 5:30 [2] 1.04 km (5:17 / km) +20m 4:49 / km
shoes: O-Icebug Sisu 10.5

Running from the car, to where I'd left my shirt on the course (too hot...)

Red - Splits

Saturday Aug 4, 2012 #

Running 29:53 [2] 4.13 km (7:14 / km)
shoes: R-NB 461 Black # 2

Friday Aug 3, 2012 #

7 AM

Running long 2:42:46 23.5 km (6:56 / km) +700m 6:02 / km
ahr:129 max:148 weight:68kg shoes: R-NB 461 Black # 2

Wt. of 150 was after the run...

Thursday Aug 2, 2012 #

10 AM

Running 1:11:04 10.61 km (6:42 / km) +398m 5:38 / km
ahr:134 max:151 shoes: R-NB 461 Black # 2

Wednesday Aug 1, 2012 #

6 PM

Running warm up/down 2:28 0.44 km (5:39 / km) +6m 5:18 / km
ahr:132 max:140 shoes: R-NB 461 Black # 2

Running intervals 41:41 9.27 km (4:30 / km) +3m 4:30 / km
ahr:159 max:179 shoes: R-NB 461 Black # 2

2x600, 4x800, 2x600 - 200 rest (= not much)

2:13, 2:13
2:56, 2:58, 3:00, 3:00
2:18, 2:12

At fasttracks, but neither Yuri, nor other speedsters were there, so I ran alone

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