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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 26, 2008:

activity # timemileskm+m
  Running6 5:48:35 37.1(9:24) 59.7(5:50) 689
  Orienteering2 2:28:25 12.46(11:55) 20.05(7:24) 654
  Total7 8:17:00 49.55(10:02) 79.75(6:14) 1343

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Sunday Oct 26, 2008 #

Orienteering race 1:11:46 intensity: (5:25 @2) + (20:34 @3) + (45:47 @4) 9.77 km (7:21 / km) +314m 6:20 / km
ahr:159 max:171 shoes: O-VJ Integrator Spikes

A reasonable day a Mt. Tom.

Not much warmup (9:04am start is a bit early for the family - I went to Panera bread alone at 6:30, brought them breakfast at 7:15am, and finally dragged Angelica & Oriana out of bed around 7:35...)

Nav. was generally okay, but with a bit more slop on some early controls and a totally lost few minutes near 6 where I had to see both John Campbell and someone else go through before spotting the bag, while still totally out of touch with the map. Rest of the course was pretty clean - I just was not fast enough.

Behind PG on # 1 which I was clean on. Apparently I start slow. And Peter had a very nice day (and weekend) for that matter, quite ready to scalp the unsteady.

HR was a bit low, probably due to the 2nd day of racing, but I think I may be getting lazy too. I'm sure a comparable length trail race would be much closer to 170 ave. HR. At least I think so. I'll have a few shots at that this winter.

After a disaster on Saturday, Angelica had a much better day today, snagging me by just over a minute... I can let that happen again...

Just missed a medal. I think my last A-meet medal as 2007 US Champs. A good event to get a medal in, but I'd really like to get another one some day. AJ continues to collect medals - a silver this time (moving up from 3rd on Sat.)

Saturday Oct 25, 2008 #

Running warm up/down 6:17 [2] 0.9 km (6:59 / km) +16m 6:25 / km
ahr:141 max:163 shoes: O-VJ Integrator Spikes

Cool overcast day - ran past AJ & Angelica to the start :)

Orienteering race 1:16:39 intensity: (2:59 @2) + (17:54 @3) + (55:46 @4) 10.28 km (7:27 / km) +340m 6:24 / km
ahr:162 max:173 shoes: O-VJ Integrator Spikes

A good day at Mt. Tom.

One brain-bomb going from 4 to 6 for about 35 seconds before realizing it (glad I did) but there was a trail from there to 5 an it only cost me about the 35 seconds.

Some misc. sloppiness, incl. nearly a minute hesitation later when unsure of rocks at NE corner, plus another minute or two of laziness/sloppiness out in that area.

Took a brazen way-around-right route to the 2nd-to-last control that worked out well. In retrospect this was one of the best route-choice legs I've ever seen in terms of number of reasonable choices - probably 5 or so that are more than 50% distinct from each other. An earlier route choice got us out to that road (apparently most Red runners didn't see that choice on a similar leg.

HR is reasonable, but median split delta of 24% suggests either I was slow, or just too sloppy a bunch of the time. I think this terrain, like Big Basin, is very hard to do really well the first time, perhaps due to some map fuzziness, or terrain bumpiness?

Friday Oct 24, 2008 #

Running 29:40 [2] 4.82 km (6:09 / km) +117m 5:29 / km
ahr:132 max:143 shoes: R-NB 891's

Day 2 of A-meet taper. Picking up a few holes in VF park coverage - east-side near top of Mt. Joy and field north of Wayne's Wood.

Thursday Oct 23, 2008 #

Running 33:15 intensity: (15:15 @1) + (18:00 @2) 5.27 km (6:19 / km) +51m 6:01 / km
ahr:123 max:152 shoes: R-NB 891's

After a tough start to a '10-hour' week, I began my 2-day taper for the A-meet. Ran part of this with AJ - picking him up and running with him home about 1.2km rather than driving...

Wednesday Oct 22, 2008 #

Running intervals 1:05:34 intensity: (6:00 @1) + (28:00 @2) + (3:06 @3) + (18:26 @4) + (10:02 @5) 13.54 km (4:51 / km) +5m 4:50 / km
ahr:150 max:178 shoes: R-NB 891's

Workout at Fast Tracks was 6x800. Bart Yasso was in attendence, so I decided to do Yasso 800's - 10 of them. And despite lots of talking it up, I ran the last 4 alone, finishing up the last one after even the cooldown runners had left the track.

But I now know that my predicted marathon time is under 3 hours.

2:54, 2:57, 2:55, 2:56, 2:57,
2:57, 2:58, 2:57, 2:59, 2:54

So there's no need to run a road marathon, just to see if I could break 3 hours, since I already know I can :)

Tuesday Oct 21, 2008 #

Running 2:47:01 [2] 27.66 km (6:02 / km) +330m 5:42 / km
ahr:136 max:157 shoes: R-NB 891's

Probably a PR for longest training run, or very close to it. First 90 minutes with Angelica, then another loop by myself. Went by SouthEastern, PA post office, Conestoga HS, a long section of the Chester Valley trail including through a bit of Vanguard, then back through three open space preserves and Valley Forge park. A very nice run in an unusual direction.

An added bonus was at ~1:55, when I was feeling tired while running through a small city park I came across a discarded Costco water bottle. Looked full. Went back. Was still sealed. And very refreshing. Really helped me through the last hour probably mentally as much as physically.

Monday Oct 20, 2008 #

Running 46:48 [2] 7.51 km (6:14 / km) +170m 5:36 / km
ahr:132 max:142 shoes: R-NB 891's

Loop out to the Mt. Misery perimeter for a bit, and back. Two property owners have now put 'invisible' dog fences deep into the park. I ripped out the flags for one of them who now has a regular fence, but left the junk (flags & wire) in the park. I couldn't pull out the wire though despite some yanking..

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