Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Sep 22, 2007:

	activity	#	time	miles		km		+m
	Running	6	4:47:15	31.01	(9:16)	49.9	(5:45)	500
	Orienteering	2	2:00:03	12.54	(9:34)	20.18	(5:57)	273
	Strength	1	5:00
	Total	7	6:52:18	43.55		70.08		773
averages - weight:66.2kg

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Saturday Sep 22, 2007 #

Event: Sprint Series Final & US Relay Champs

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +10m 4:55 / km
ahr:135 shoes: O-VJ Integrator Cleats

Misc @ Sprint Series Finals

Orienteering race 14:14 [4] 2.3 km (6:11 / km) +20m 5:56 / km
ahr:172 max:183 shoes: O-VJ Integrator Cleats

Sprint Series Finals, 100-pt # 1. 4th (or was it 5th?) place - far enough ahead of near-rivals that I didn't have to push 2nd run as hard, which was my goal.

Orienteering race 13:44 [4] 2.52 km (5:27 / km) +50m 4:57 / km
ahr:169 max:180 shoes: O-VJ Integrator Cleats

Sprint Series Finals, 100-pt # 2. Took it a bit easier, but still placed decently. As planned a bit of a relative rest before the finals. Alexei caught 30 seconds on my by # 2, but I picked it up a bit on the last 1/3 and pulled away for a while. He passed me in the chute, but he was pushing for that 6th spot, and I felt pretty confident I had slot 5.

Orienteering race 16:53 [4] 3.48 km (4:51 / km) +38m 4:36 / km
ahr:178 max:186 shoes: O-VJ Integrator Cleats

Sprint Series Finals - The Finals! 6-person multiple-loop plus common end race. Mass start, very well balanced loops and fairly clean running made for a very exciting race. Spectator friendly in the extreme - great work Joe & Peter. Managed to run really hard most of the time, and with the fairly clean forest the pace was amazing high. At the end of the 3rd loop, 2km into the race, my time was 8:30, and I was in 3rd just after Jon & John, with Eric & Ross right behind me. On the 2nd leg after that, Jon & John got out of sight in the forest, so I had to bash through toward 18 on my own, and I did a lousy job of it running more green than needed, with Eric & Ross flying by above me. Fortunately, on the next control, Ross followed Eric a little too far right, which gave me a chance to cut straight and catch up. Saw the control ahead, then saw Eric & John F coming in from the side who punched just ahead of me. The gap stayed the same for the rest of the race (all 250m of it, done in 50 seconds, slightly uphill on average...)

Sprint A Course 3 (R/B) - Splits

Sprint B Course 3 (R/B) - Splits

Sprint C - Splits

4 point relay - Leg 3 - Green - Splits

Friday Sep 21, 2007 #

Running 41:51 7.39 km (5:40 / km) +100m 5:18 / km
ahr:141 max:157 shoes: R-NB White Shoe (531's)s

Another 30 minute run extended, this time because I saw Jackie and we ran/talked a bit, me trying to convince her she could run a 3:30 marathon (she recently ran a 1:44 1/2 mar., while sick...)

Thursday Sep 20, 2007 #

Running 39:24 [2] 6.58 km (5:59 / km) +60m 5:44 / km
ahr:135 max:149 weight:66.2kg shoes: R-NB White Shoe (531's)s

1-way run from Pawling's Rd paint-shop to home. Plan was 30 min, resting a bit for weekend, and this was the closest point on Angelica's drive to meet others for a 7 mile faster run...

Wednesday Sep 19, 2007 #

Running long (grass, paved) 1:30:00 [2] 15.38 km (5:51 / km) +150m 5:35 / km
ahr:135 max:145 shoes: R-NB White Shoe (531's)s

GPS mapping (data collect) on trails near CB office park, northern park.

Tuesday Sep 18, 2007 #

Running 1:13:00 13.0 km (5:37 / km) +150m 5:19 / km
ahr:142 max:175 shoes: R-NB White Shoe (531's)s

Nice loop in CB & west w/AK, Bonnie & Tom, to which I added 3x1km surges in the middle. They got lost during my 2nd surge, so I ended up running back alone and finishing a bit later.

Monday Sep 17, 2007 #

Running 28:00 [2] 4.55 km (6:09 / km) +30m 5:57 / km
ahr:129 shoes: R-NB White Shoe (531's)s

Have a R-heel blister. That should heal by next weekend. Have a lack-of-energy problem. Hope that heals soon :)

Strength (Pineapple, Hip, Ankle) 5:00 [1]
shoes: R-NB White Shoe (531's)s

Nothing hurt too bad, but my L-ham was a little tweaked and my R-IT has been sore occasionally in the past few days, so I Pineappled those. Mostly I slacked below 30 minutes running so I had to get back above 30 total...

BTW, Clem & Vadim now have their own magic pineapples. Clem was so excited he have a public demonstration of its use

Sunday Sep 16, 2007 #

Orienteering warm up/down 8:40 [2] 1.5 km (5:47 / km) +15m 5:30 / km
ahr:130 max:160 shoes: O-VJ-Grey-Spikes

Chilly morning, one on which I ate a moderate breakfast at 7:45am, but waited until nearly Noon to run, and I didn't really refuel at all after the Night O'. End result was weakness after 15-20 minutes, and cramps threatening by 45 minutes.... Clem got me by 5 minutes...

Orienteering race 1:06:32 10.38 km (6:25 / km) +150m 5:59 / km
ahr:158 max:171 shoes: O-VJ-Grey-Spikes

AHR should be ~165-167 on a 60 minute race, and was running at ~165 from ~5-15 minutes through the race. Dropped way off after that. Cold-recovery? not enough food? not enough long or fast training recently?

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