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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Mar 2, 2007:

activity # timemileskm+m
  Running6 5:07:42 33.16(9:17) 53.36(5:46) 603
  Orienteering2 54:20 4.72(11:30) 7.6(7:09) 85
  Total7 6:02:02 37.88(9:33) 60.96(5:56) 688

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Friday Mar 2, 2007 #

Orienteering race (Sprint) 15:45 [5] 3.0 km (5:15 / km)
ahr:175 max:185

Hammered around a Sprint course at BOK. One mistake where many people made a similar mistake. Map was a bit weak near the control, but I think the biggest problem was people being pushed high by vegetation. People on a precise bearing did better.

Running 30:00 [2] 2.5 mi (12:00 / mi)
shoes: O' Black/Orange VJ Twisters

15 minutes warmup, 10 minute cooldown, some running with AJ on White.

Thursday Mar 1, 2007 #


I'm getting a sore throat... Great #$&*ing timing. Vit C, zinc, tea, gargling, etc...If this doesn't magically disappear in the next 24 hours, I'll be racing sick in events that I really need good scores on to contribute to my TT score. I guess that's only one of 4, but it sucks. I may have to drive to OCIN to try to get more non-sick A-events in, but it's going to be hard to haul the kids again. Hopefully..

Running (Paved, grass) 25:00 [2] 2.5 mi (10:00 / mi)
shoes: R-NB Grey Shoes

Short run in the afternoon, before setting out for the long drive.

Wednesday Feb 28, 2007 #

Running (Dirt, muddy grass) 56:10 [2] 8.87 km (6:20 / km) +95m 6:01 / km
ahr:128 max:149 shoes: R-NB Grey Shoes

Light loop - resting for this weekend.

Tuesday Feb 27, 2007 #

Running warm up/down 32:21 [2] 4.7 km (6:53 / km) +40m 6:36 / km
ahr:125 shoes: O-VJ Integrator Cleats

Snowy, icy, warmup. R-calf sore, so only did 3 of planned 7 hill intervals, then massaged out calf and planned 30 minutes more later.

Running hills 10:00 [4] 2.0 km (5:00 / km) +128m 3:47 / km
ahr:160 max:174 shoes: O-VJ Integrator Cleats

Running (Treadmill) 30:00 [2] 3.5 mi (8:34 / mi)
shoes: R-Nike Blue & White

at 9 pm. Massaged out R-calf again. It's still sore, but not as bad as this morning. Should be fine for this weekend, I presume.

XM comedy radio helps the minutes go by. (Still haven't moved things so I can watch TV as I run.)


1yr Volume is 245hr, 143rd place. Up 17hr, and 4 places since 1/31.
62 hr. of training in 58 days so far this year, so I've got a very slim buffer ahead of the 1 hour per day average...
I have still trained every day this year.

Monday Feb 26, 2007 #

Running 34:00 [2] 3.4 mi (10:00 / mi) +40m 9:39 / mi
shoes: R-NB Grey Shoes

Snow/ice run. Slippery as heck in regular shoes, so I went to pavement for the loop back.

Sunday Feb 25, 2007 #

Running warm up/down 33:33 [2] 6.5 km (5:10 / km)
shoes: O-Mixed purple & black

Before/after the Ugly Mudder. Some pre-race announcments: "Trail running always carries an extra element of risk. I think we have reach the pinnacle..." "While I hope you all make it through this race unharmed, I am not naive..."

I didn't see any really severe injuries, but there were lots of bruises and large abrasions from falls onto the snow. I only fell once, and that was mostly under control to slide past someone, and a managed to hit a rock with my foot, stand up, and keep running at the bottom of the fall, which made it look more controlled that it was... :)

Near the end there was one long downhill where a pack of about 7 of us where pushing hard down, and then in front of me, people kept slipping off the the side, or almost falling and then going more cautiously. I was even a little off balance at times, but spiked O' shoes did pretty well. Most of that pack was quite close at the bottom, but then when we went back uphilll there were a couple of sections (following streamers through light-medium green) where the ice was slippery even in spikes. At one point, Vadim stopped me from sliding back and I managed to regain momentum by really watching my footing and trying to step just uphill of where the bush stems were coming out of the snow. Apparently that section was the nemesis of most of the pack behind us, as they lost many more seconds on us there. Only one stayed in sight behind us by 5 minutes later, and then one more long uphill slowed him enough that Vadim & I were free of that pack and pursuing one more guy in front.

The ground was such hard icy snow, that you'd be hard pressed to say which trail 630 people had just run on, and which trail no one had just run on. Footprints from a single hiker a few days ago when it was slushy were _way_ more visible.

Vadim took off in the lead pack, me in 50th, and I slowly moved my way up. I kept Vadim in sight most of the time - probably he was a max. of ~75 meters ahead. About mile 2, Vadim was hurting, and managed to pass him. I thought he was going to continue to hurt, but he apparently kept right on me, as when I was getting passed by folks at mile 4, I turned around and saw him right there. We pushed hard, and on the down/up hill section we broke away from most of the tougher pack. I managed to hold ahead of Vadim for 5 miles, but never very far ahead - he seemed to be willing to push himself to run my pace, but no harder. At the base of Mt. Mud, Vadim managed to climb faster than I, and pulled 6 seconds ahead at the finish. I thought we were about 20th place, but apparently we managed 7th and 8th of 630.

Running race 56:38 [4] 12.14 km (4:40 / km) +300m 4:09 / km
ahr:173 shoes: O-Mixed purple & black

HR was highest in 2nd 10 minute period, averaging about 178. Perhaps a little too high as I had a really hard time pushing as hard after that. Last 10 minutes averaged about 171. Either that or just had motivational difficulties. Although I don't think so. I was a bit naseuated on parts of the last mile, which I think means I wasn't being _too_ wimpy...

Saturday Feb 24, 2007 #

Orienteering 38:35 [2] 4.6 km (8:23 / km) +85m 7:41 / km
ahr:134 shoes: O-Black/Green VJ Spikes

O'training on snow/ice - took it easy due to race tomorrrow. Very nice of Sandy to set up some real O' training. Plan to focus on a) reading the control descriptions (and #'s) and b) using my compass, next weekend.

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