Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2022:

activity	#	time	miles		km		+m
Walking	15	6:30:36	16.81		27.05		600
Running	15	2:46:30	9.53		15.34		247
Strength	9	2:03:00
Other Aerobic	6	1:20:00	0.98		1.57		1014
Orienteering	1	1:07:00	3.11	(21:34)	5.0	(13:24)
Swimming	2	32:47	0.62		1.0
Cycling	1	5:00
Total	28	14:24:53	31.04		49.96		1861

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Saturday Dec 31, 2022 #

Strength 15:00 [1]

One full set, after getting folks out on the peg race. Lots of fun by many folks criss-crossing by each other, in relatively physically & technically easy terrain.

Note

Foot feeling a bit annoyed yesterday early evening, and again this afternoon - but generally not too bad given all the activity.

2 boots from 2am-8am - was fine walking after that. No boots 8am-10am - still fine walking out of bed in the AM.

DT ball on feet didn't hurt much today - was a bit more sore earlier in the week after some running.

Friday Dec 30, 2022 #

11 AM

Running 30:00 [2] 3.3 km (9:05 / km) +75m 8:10 / km

100-paces-on/50-off running during the orienteering - when not stuck in green...

Walking 40:00 [1] 2.67 km (15:00 / km) +100m 12:38 / km

Parts of the O' training that weren't running...

1 PM

Running 8:00 [2]

Search & Rescue start (called off quickly - competitor found)

4 PM

Walking 30:00 [3] 2.2 km (13:38 / km)

Course setting flags for peg race.

Running 4:00 [2] 0.5 km (8:00 / km)

little bits of running while peg setting

Thursday Dec 29, 2022 #

Walking 48:44 [1] 3.16 km (15:25 / km) +116m 13:02 / km
shoes: Icebug Rover Bugrip Studded

Setting clothes-pin streamers for the six-penny orienteering training.

Wednesday Dec 28, 2022 #

11 AM

Walking 10:00 [3] 0.83 km (12:00 / km)

Sprint training #1 - walking (paved) portion

Running 18:00 [3] 2.25 km (8:00 / km)

Sprint training #1 - running (unpaved) portion

12 PM

Running 20:00 [3] 2.5 km (8:00 / km)

Sprint training #2 - allowed to run slow, on non-pavement only.

Walking 12:00 [3] 1.0 km (12:00 / km)

Sprint training #2 - walking (paved) portion

Tuesday Dec 27, 2022 #

Running (Treadmill) 6:00 [3] 0.64 km (9:19 / km) +129m 4:39 / km
ahr:150 max:190

20% grade treadmill intervals - 3*2-minutes, 2 minute rest, 5 minute warmup and cooldown - this is the hard portion

Walking (Treadmill) 14:00 [3] 1.13 km (12:23 / km) +226m 6:12 / km

20% grade treadmill intervals - 3*2-minutes, 2 minute rest, 5 minute warmup and cooldown - this is the 'rest' portion

Monday Dec 26, 2022 #

Running 20:00 [1]

2 min on, 1 min off - setting flags for peg race

Saturday Dec 24, 2022 #

Running 15:00 [1] 2.0 km (7:30 / km)

1 minute on, 1 minute off, jogging around some frozen ground in Chesterbrook. Dressed warm enough.

Running (Treadmill) 2:00 [2] 0.22 km (9:18 / km) +43m 4:39 / km

Treadmill - 2*1 minute - this was challenging

Walking (Treadmill) 3:00 [1] 0.24 km (12:27 / km) +46m 6:22 / km

In between treadmill runs

Walking 15:00 [1] 0.75 km (20:00 / km)

Wander

Other Aerobic (Wide Elliptical) 5:00 [2]

Other Aerobic (Stair climber) 5:00 [2] 0.12 km (41:40 / km) +85m 9:10 / km

Level 15, 788 cal/hr

Strength 6:00 [1]

Waddles, T-balance, and foot ball/stretch * 2

Note

No boot last night and both feet just a bit stiff/sore out of bed this AM. Moreso than past days (though I'm off/on with the boot - and the boot is reliable at having my feet painless on waking up.)

Friday Dec 23, 2022 #

Swimming 15:00 [1]

Strength 15:00 [2]

Full set

Other Aerobic (Wide Elliptical) 5:00 [1]

Thursday Dec 22, 2022 #

Running 15:00 [1]

~2 minutes running, 1 minute not.

Foot a bit questionable after, but better by 36 hours later.

Walking 8:00 [1] 0.67 km (12:00 / km)

Wednesday Dec 21, 2022 #

Walking (Treadmill) 6:39 [3] 0.58 km (11:30 / km) +112m 5:51 / km

Sunday Dec 18, 2022 #

Event: DVOA Rutgers Ecological Preserve

BROWN - Splits

Friday Dec 16, 2022 #

Running 8:00 [1] 1.14 km (7:00 / km)

30 sec on, 60 sec walk * 16

Walking 29:00 [1] 2.0 km (14:30 / km)
shoes: R-NB 481 Black - Yellow insole

Strength 5:00 [1]

One set of foot waddles and stretches before the run, and quick stretches and foot DT after the run.

Foot still okay 3 hours later.

Wednesday Dec 14, 2022 #

Note
(sick)

Two days nothin' due to illness/recovery

Tuesday Dec 13, 2022 #

Running 5:00 [1] 0.71 km (7:00 / km)

Walking 23:00 [1] 1.53 km (15:00 / km)

Monday Dec 12, 2022 #

Strength 20:00 [2]

Full new set, including the T's, after the stairs

Other Aerobic (Stair climber) 20:00 [1] 0.5 km (40:00 / km) +300m 10:00 / km
ahr:134

720cal/hr

Sunday Dec 11, 2022 #

Orienteering 1:07:00 [1] 5.0 km (13:24 / km)

Jogged 6 mintues of the local Brown course (30 second, 12 times, roughly between each control, but adjusted to select for better footing...) Including the entire finish chute.

BROWN - Splits

Saturday Dec 10, 2022 #

Other Aerobic (Stair climber) 20:00 [2] 0.5 km (40:00 / km) +330m 9:18 / km

760 cal/hr supposedly (started l12, went to l15 after a few minutes)

Sweat a bit by the end

Strength 20:00 [2]

Full new set, including the T's, after the stairs

Friday Dec 9, 2022 #

Running 4:00 [1] 0.55 km (7:16 / km)

15 sec on, 1:15 off * 16

Walking 25:00 [1] 1.67 km (15:00 / km)

Thursday Dec 8, 2022 #

Swimming 17:47 [1] 1.0 km (17:47 / km)

Wednesday Dec 7, 2022 #

Walking 25:00 [1] 1.67 km (15:00 / km)

Tuesday Dec 6, 2022 #

Note

Saw my sports med doc today. I shared what I've been doing for the past 6 weeks since we last talked.

He said
- my recovery was fine - a little pain remaingin the R foot is okay, as long as it's mild and not getting worse.
- I should keep ramping up the running very mildly.
- I can now check out some foot strengthing stuff, where he suggested I google (Spalding?) Foot Core Program and Toe Yoga Program.

So, I'll look up some of that, and see what's worth incorporating.

10 AM

Other Aerobic (Stair climber) 20:00 [3] 0.45 km (44:27 / km) +299m 10:17 / km
ahr:129 max:144

723 cal/hr

11 AM

Strength 15:00 [1]

Full set, including the foot waddles & DT, after the stair climber warmup.

Plus one shorted DT/stretch in the AM.

Monday Dec 5, 2022 #

Strength 15:00 [1]

2 * foot waddle & stretches
1 * the regular set

Walking 20:00 [2]

Running 2:30 [1] 0.31 km (8:01 / km)

10 * 15 second slow jogs every 2 minutes, mid-walk

Foot doing okay - mostly fine, aside from the usual spot on R-foot being a bit sore - perhaps slightly more this evening than yesterday.

Running 4:00 [1] 0.59 km (6:50 / km)

Sunday Dec 4, 2022 #

Event: QOC Patapsco CCBC: Mid Atlantic Championships

Walking 34:00 [2] 3.15 km (10:48 / km)
shoes: R-NB 481 Black - Yellow insole

Sprint-relay, leg 2, uncompetitive team, walking efficiently, but not running at all.

Feet perhaps slightly annoyed by the pavement for a few minutes after, but some stretching and the drive home and it was pretty much back to 'normal' = R-foot one spot bruised, everything else fine.

Walking 47:13 [1] 3.81 km (12:24 / km)
shoes: Icebug Rover Bugrip Studded

Walking Brown at Mid-Altantics.

Leafy, a bit slippery in places - quite the bumpy terrain, but never slipped hard, and feet totally fine at the end of this march.

Brown - Splits

Relay 2 mid - Splits

Saturday Dec 3, 2022 #

Running 3:00 [1] 0.38 km (8:00 / km)

12*15 seconds every 2 minutes in a walk - foot a bit annoyed after :(

The AM after flying home - jogging around some grass

Friday Dec 2, 2022 #

Other Aerobic 5:00 [2]

Some elliptical

Cycling 5:00 [2]

Exercise bike

Strength 12:00 [1]

One full set at gym

Thursday Dec 1, 2022 #

Running 2:00 [1] 0.25 km (8:00 / km)

8*15 seconds every 2 minutes in a walk - foot pretty much okay after

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