Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Jul 18, 2004:

activity	#	time	miles		km		+m
Running	7	4:25:03	28.12	(9:26)	45.26	(5:51)
Orienteering	2	2:45:55	13.36		21.5		150
Strength	2	10:00
Total	7	7:20:58	41.48		66.76		150

1:42

0:00

» now

Sunday Jul 18, 2004 #

Orienteering (Course Rerun) 1:25:00 [4] 11.0 km (7:44 / km)

Reran VF Goat, backwards, in the rain, and notably thicker grass and more green footing in the forest. Much slower than on race day, and 6 minutes behind Clem who was running it forwards for the first time.

Either I'm in worse shape, or Clem's in better shape than I thought, because this is two weekends in a row where he's beaten me solidly. I really hope it's Clem in better shape as the alternative explanation isn't pretty :)

Running (Warmup) 3:00 [3] 0.3 mi (10:00 / mi)

It was rainy and Clem didn't feel like warming up, and Angelica was waiting and.... blah, blah, bad warmup in any case.

Saturday Jul 17, 2004 #

Orienteering (Course Set) 14:18 [3] 2.0 km (7:09 / km)

Set Sprint Course for Angelica

Running (Warmup in Grass) 5:00 [3] 0.5 mi (10:00 / mi)

Orienteering (Race, VF Mt. Joy) 37:11 [4] 6.5 km (5:43 / km) +100m 5:19 / km

Actual race was 4 weeks ago. There was little in the way of elephant track left though, and it was hot, and there were no bags. But I know the park pretty well, on only lost ~20 seconds, 10 at 2, & 5 sec. each at 5, & 7. The field grasses are indeed deep - maybe they ran out of mowing budget, or may grass made the endangered species list, and they can cut it anymore.

I knew the winning time so I pushed especially hard near the end when I knew it was close, and I just managed to edge out the on-the-event winning time.

Running (Cooldown after VF Joy) 13:40 [2] 2.0 km (6:50 / km)

Orienteering (Sprint O' (re-run Apt.)) 13:12 [4]

Didn't even need a map this time. Run well, esp. after first 5 minutes...

Orienteering (Course pickup) 16:14 [2] 2.0 km (8:07 / km) +50m 7:13 / km

Friday Jul 16, 2004 #

Running 30:00 [2] 3.0 mi (10:00 / mi)

Strength (Gym - Legs, poor session) 5:00 [1]

Thursday Jul 15, 2004 #

Running (Grass, trails, forest, pa) 1:42:00 [2] 10.2 mi (10:00 / mi)

Nice loop around and beyond Chesterbrook. Mill creek/pond(?) park has a lot of nice fields that you can't see from the entrance...

Wednesday Jul 14, 2004 #

Running (Grass/Paved) 30:00 [3] 3.3 mi (9:05 / mi)

Strength (Gym - light legs) 5:00 [1]

Tuesday Jul 13, 2004 #

Running (Warm/Cool/Intra) 32:00 [2] 3.2 mi (10:00 / mi)

Running (Track intervals) 23:38 [4] 6.0 km (3:56 / km)

5x1200 intervals, 400m jog rest
~ target pace 4:36-4:48
49.5+49.3+48.6+48.3+48.3+47.6 = 4:52
46.4+48.8+49.0+47.7+47.5+46.9 = 4:46
47+49+49+46+46+46 = 4:42
45+46+47+47+46+45 = 4:36 (felt like proper race pace on 45/46)
45+48+48+48+48+45 = 4:42 tough

Median is Vdot 50 interval pace - not great considering I was at 53 in winter (race) and Vdot 52-53 on intervals the year prior. However, these were longish, and it was nearly 80, sunny and moderate humidity.

I think my target of Vdot 56 by the Team Trials is just a tad out of reach. This weekend will be the last hard thing before the trials where I'll see just how bad I do at the running part (and the navigation too for that matter.)

Mostly I think I have a motiviation issue, or maybe some kind of slow recovery from the Sunday race issue, because the 45's felt like real 5-10 km road race pace.

Monday Jul 12, 2004 #

Running 25:00 [2] 2.5 mi (10:00 / mi)

Running (Strides) 45 [5] 0.15 mi (5:00 / mi)

« Earlier | Later »