Training Log Archive: WyattIn the 7 days ending Feb 6, 2009:
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Friday Feb 6, 2009 #
Running warm up/down 8:44 [2] 1.44 km (6:04 / km) +10m 5:52 / km
ahr:125 shoes: R-NB 891's
From the lower lot, to drink, to start of 5 mile loop.
Running tempo 32:44 5.0 mi (6:33 / mi)
shoes: R-NB 891's
Had a hard time getting in gear - felt tried driving there, and on warmup, but by the end, I was moving well. 3rd fastest time on this time trial loop, but given how crappy I felt in the 1st half, and the few patches of snow & ice left that slowed me a few times, it's not bad.
BTW, to get to '5 miles', I'm now adding the small section from the visitor center corner on the loop, to the edge of the visitor center upper parking lot - to make up for the distance they cut from the loop in the SW & NW corners, since the last time I ran this.
BTW, to get to '5 miles', I'm now adding the small section from the visitor center corner on the loop, to the edge of the visitor center upper parking lot - to make up for the distance they cut from the loop in the SW & NW corners, since the last time I ran this.
Thursday Feb 5, 2009 #
Running 25:46 [2] 3.76 km (6:51 / km) +65m 6:18 / km
shoes: O-VJ-Grey-Spikes
Trying to get some climb in, all in Chesterbrook. It's not as steep as Misery & Joy for sure...
Wednesday Feb 4, 2009 #
Strength 5:00 [1]
Some clock squats and some ankle work. No immediate issues, just had some time to do this preventative stuff.
Running long 2:31:12 [2] 24.67 km (6:08 / km) +390m 5:41 / km
shoes: O-VJ-Grey-Spikes
Sunny day with some residual snow. Felt great and ran to Phoenixville's pretzel factory for a hot soft pretzel, and then the bev. place for a Mt. Dew, and ran back home. Just barely didn't miss a meeting by the end, which helped keep me moving.
Tuesday Feb 3, 2009 #
Note
It would be nice if the USOF rankings had links like this: 2008 end of year Blue
I'm not quite sure why the numbers aren't the same.
I used the non-drifting formula (where the sum of the individual-scores of all the finishers in a race are simply distributed as race-scores in direct proportion to speed) - same as Attackpoint has used for the last few years, but I think USOF is still on the older slightly-drifting formula. If that's the only change, it makes a bit more difference than I'd expect - it's not much difference, but it flips a few places - so there might be more bugs there. If anyone notices someone who is significantly higher or lower (e.g. >3 points) in my ranking list than in the USOF Blue list, that may help point to a discrepancy I can track down.
Oh, I just found one discrepancy - USOF uses my smooth "1/2 of races over 4 count" math, and I didn't implement that yet. (This is produced via a Perl script run on a text version of the USOF rankings site's Blue Race results page.)
I'm not quite sure why the numbers aren't the same.
I used the non-drifting formula (where the sum of the individual-scores of all the finishers in a race are simply distributed as race-scores in direct proportion to speed) - same as Attackpoint has used for the last few years, but I think USOF is still on the older slightly-drifting formula. If that's the only change, it makes a bit more difference than I'd expect - it's not much difference, but it flips a few places - so there might be more bugs there. If anyone notices someone who is significantly higher or lower (e.g. >3 points) in my ranking list than in the USOF Blue list, that may help point to a discrepancy I can track down.
Oh, I just found one discrepancy - USOF uses my smooth "1/2 of races over 4 count" math, and I didn't implement that yet. (This is produced via a Perl script run on a text version of the USOF rankings site's Blue Race results page.)
Running 37:04 [2] 5.39 km (6:53 / km) +193m 5:50 / km
shoes: O-VJ-Grey-Spikes
Twice up Joy.
Monday Feb 2, 2009 #
Running 55:13 [2] 8.72 km (6:20 / km) +280m 5:27 / km
shoes: O-VJ-Grey-Spikes
Angelica's hill loop. Snowy in most places..
Sunday Feb 1, 2009 #
Event: QOC: Lake Fairfax, VA
Running warm up/down 26:37 [2] 3.72 km (7:09 / km) +90m 6:23 / km
ahr:133 shoes: O-VJ-Grey-Spikes
Warmup, between runs (which was mostly rest and a little jogging), and cooldown.
Orienteering race 24:02 3.67 km (6:33 / km) +72m 5:58 / km
ahr:160 max:170 shoes: O-VJ-Grey-Spikes
Training run of ~10 controls on Ft. Washington west set up by Sandy. A bit sloppy and not pushing well, despite a decent warmup. I think physically I was a little afraid of the slush, and at least initially thrown by the lack of trails on the map, which I recalled belatedly I had asked for on purpose for training...
Orienteering race 20:04 3.53 km (5:41 / km) +72m 5:10 / km
ahr:171 max:177 shoes: O-VJ-Grey-Spikes
With a 24 minute time on the 1st loop, and about 1 minute of error, I though 20 was a good target for a re-run. I just missed...
I noticed the GPS track is 5% shorter - so there's 1 minute, and my HR was much higher - I pushed it well. Getting closer to doing this the first time would be nice.
I noticed the GPS track is 5% shorter - so there's 1 minute, and my HR was much higher - I pushed it well. Getting closer to doing this the first time would be nice.
Saturday Jan 31, 2009 #
Note
It just occurred to me that gg, the top ranked person on Attackpoint, has a WOC gold medal as lead leg of the '08 Relay for GB. So an 80 point AP ranking, while well below the 90's it was long ago, is decent in that new context... Although I suspect the relative score there isn't very statistically robust (given the few UK/US interactions in the results), so when (if) the numbers get more dense, I may drop further.
Jan Goals:
Ran 5km climb - 5077 = Good
Ran every day: Good
Ran >1/hr/day average: Bad (28 hours)
Jan Goals:
Ran 5km climb - 5077 = Good
Ran every day: Good
Ran >1/hr/day average: Bad (28 hours)
Running 25:00 [2] 5.0 km (5:00 / km)
shoes: R-NB 891's
I don't remember, and it's not in the GPS... I think it was a little slackerish..