Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 21, 2007:

activity	#	time	miles		km		+m
Running	7	6:06:19	38.22	(9:35)	61.51	(5:57)	868
Orienteering	2	1:34:59	9.2	(10:19)	14.81	(6:25)	308
Total	7	7:41:18	47.42	(9:44)	76.32	(6:03)	1176

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Sunday Oct 21, 2007 #

Event: DVOA Elk Neck

Orienteering 9:53 1.5 km (6:35 / km)
ahr:88 max:127 shoes: O-VJ Integrator Spikes

My cooldown, AJ's White course. AJ was so excited at the start that he ran right by # 1 (3 meters away) at 2:33 (258m) into the course, got to # 2, then looped back and forth on the trail never returning far enough, and falling 3 times. Excelent first 2 minutes, then frustated a bunch, so we worked together to eventually find 1 at 23:05 (1.75km into the course), and after that I helped him on about 2 others, so a Group-of-2 effort, although still 75% by himself. And he recovered, emotionally, after the disaster on # 1, eager to do # 3+ by himself, and he was especially motivated near the 2nd to last control when he heard Oriana's voice through the forest (she was looking for us.)

Finished at 4PM. We're going to have to get to events earlier, esp. after daylight savings kicks in...

Total distance was 4.8 km on the 2.7km course, 84 minutes (I logged the HR>110 portion). 1.5km of the 2km extra distance was at # 1...

Orienteering 1:11:36 **** 11.01 km (6:30 / km) +258m 5:49 / km
ahr:159 max:174 shoes: O-VJ Integrator Spikes

Race at Rodney/Elk Neck. Clem start 4 minutes behind me and passed me near 2. I thought he was swinging wide left on 3, and so I wen right, didn't see it, went back to where he was, didn't see it, reattacked and never saw him again. He was apparently 10 minutes ahead of me a little over halfway through, but I was mad, and running hard and clean at that point, and reeled him into a little less than 4. Lots of complaints about my navigation, and only a few about the map...

GPS Track: Click for bigger picture:

Running warm up/down 14:02 [2] 2.02 km (6:57 / km) +78m 5:49 / km
ahr:126 max:150 shoes: O-VJ Integrator Spikes

Red - Splits

Saturday Oct 20, 2007 #

Event: DVOA - Willows

Orienteering race 13:30 [4] 2.3 km (5:52 / km) +50m 5:18 / km
shoes: O-VJ Integrator Spikes

Willows Yellow. Ran quite hard in bits, less hard in others. Not quite fully agressive routes as I (a) ran in shorts and (b) didn't really feel like jumping across/through a major stream which would've been faster than my around routes in 1-2 cases. Zero cooldown, bad...

Running warm up/down 5:30 [4] 1.0 km (5:30 / km) +20m 5:00 / km
shoes: R-NB 531's

Light warmup. Broken up by taping ankles...

Friday Oct 19, 2007 #

Running 32:08 [2] 5.34 km (6:01 / km) +61m 5:42 / km
ahr:134 max:150 shoes: R-NB 531's

crap Much shorter than intended. Too much coding in the last 24 hours to wrap my head around running. Saw some small streams full at the start of the run, and dry by the end of the run, which was warm & humid by rain free on this warm intermittent sun/thunderstormy late October day (odd weather...)

Thursday Oct 18, 2007 #

Running 19:38 [2] 3.37 km (5:50 / km) +66m 5:18 / km
ahr:128 max:146 shoes: R-NB 531's

Warmup for hill intervals with Tom & Angelica. Felt really bad early AM, much better by the time of the run, but I'd already planned to slack off and run only 4 hills with Tom & Angelica, instead of my usual 8....

Running hills 56:40 8.67 km (6:32 / km) +326m 5:30 / km
ahr:135 max:175 shoes: R-NB 531's

4x VF Cannon-Sign to Mt Joy upper parking lot edge. First 3:49, last 3:19, smooth progression if I recall correctly. Started later than Tom & Angelica on the last 2 so I had to catch up.

Tom ran ~3:49-4:01
Angelica ran ~3:59-4:07

VF-Joy Cannon Sign to Hilltop Lot - Splits

Wednesday Oct 17, 2007 #

Running 2:35:00 26.5 km (5:51 / km) +250m 5:35 / km
ahr:136 max:166 shoes: R-NB 531's

Combination long run and intervals.
Trying to make up for last night's weak intervals, plus run with Angelica, plus do a long run.
Bad combination for my R-knee which got sore on the inside again (like a few months ago.) Managed to prevent it from getting too bad.
Overdressed and didn't drink enough too, so the last 20 and then 10 minutes home were really hard to keep running... Worse than any point in the Highlander...

Tuesday Oct 16, 2007 #

Running 38:21 7.37 km (5:12 / km) +57m 5:01 / km
ahr:142 max:172 shoes: R-NB 531's

Did my intervals, of varying length, while also GPS mapping some trails. Was planning to do a warmup on them, then go to the track, but I was so late...

Monday Oct 15, 2007 #

Running 45:00 [2] 4.5 mi (10:00 / mi) +10m 9:56 / mi
shoes: R-NB White Shoe (531's)s

I recall I ran a little over target...

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