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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Sep 14, 2009:

activity # timemileskm+m
  Running7 7:05:15 46.93(9:04) 75.52(5:38) 405
  Orienteering2 2:52:58 13.43(12:53) 21.62(8:00) 508
  Total7 9:58:13 60.36(9:55) 97.14(6:09) 913

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Monday Sep 14, 2009 #

Running 20:00 [1] 3.18 km (6:17 / km)
ahr:111 max:126 shoes: R-NB-Gray-460's 2nd pair

Waited until evening to give the foot flexor as much rest as possible. From a little sore in the morning, it went to not noticable in the evening. During the run, it got 'tired' around 10-15 minutes, to the point of beginning to border on sore near the end of 20 minutes. DT'ing lightly and stretching a bit now...

Sunday Sep 13, 2009 #

Orienteering race 40:00 [3] 5.0 km (8:00 / km) +150m 6:57 / km
shoes: O-VJ Integrator Spikes

R-foot flexor, which had (along with other parts of the R-foot and hand) been feeling tweaked since the fall yesterday, slowly degraded on the bumpy run, including two severe drops (incl right out of the start). At 35 minutes, I realized it was not only distracting, but that I was running esp. slow to avoid hurting it, and at 40 I decided to bail. The walk about out of the forest wasn't pretty, and I even had to stop a few times during walk along the road on the way back. Hopefully, like during the NA champs last year, this will go away in a week...

Running 30:00 [2] 4.5 km (6:40 / km) +50m 6:19 / km
shoes: O-VJ Integrator Spikes

Warm-up with AJ doing Yellow (that had a bit of Orange and Green in it), then a bit of a warmup getting ready to start (no notably issue in the leg during that whole time). And a bit more of the time logged here is the few steps here and there of quite painful running on the way back from bailing on Red...

Saturday Sep 12, 2009 #

Orienteering 45:41 [2] 5.4 km (8:28 / km) +107m 7:42 / km
shoes: O-VJ-Grey-Spikes

AM training - contour only map with no compass. Tricky and slow in this bit of Hickory Run...

Orienteering 6:00 [3] 0.8 km (7:30 / km) +50m 5:43 / km
shoes: O-VJ Integrator Spikes

100m training with the kids. Up & down a road, and a forest-marked 100m path, pace counting each way, then racing for time each way. AJ was pretty fast on the 100m forest stints, and was definitely faster than me for the first 10-20m of the 100m road bits too.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: O-VJ-Grey-Spikes

A scramble to get ready for the Sprint Finals re-run

Orienteering race 16:47 [4] 3.02 km (5:33 / km) +71m 4:58 / km
ahr:166 max:176 shoes: O-VJ-Grey-Spikes

Sprint Finals re-run - this was a lot of fun, and I don't even remember it that well from 3 years ago. 2nd (tied Eddie) behind Clem. Ran pretty well with some <10 seconds bobbles I could study time permitting.

Fell and scraped up my R-hand non-trivially on one of the paved trails - Compeed seems to be helping (leaking a bit, but from a biking road rash site that seems to be ok.)

Apparently tweaked my R-ankle in a few ways on the fall given it's mild soreness after, and total breakdown the next day.

Orienteering 9:30 [3] 1.4 km (6:47 / km) +30m 6:08 / km
ahr:146 max:160 shoes: O-VJ-Grey-Spikes

Shadowed Alison on a different Sprint loop. She was extremely smooth for the first 2.5 controls, running with confidence, glancing at the map repeatedly but with no slowing down on the run - looking much like the women at a WOC. After that she had a few issues with hesitation and route deviations - usually with rapid recovery, but a handful of 2-10 second mistakes add up in a Sprint. A bit more 'over-navigating' to keep the confidence high, in part by adding a rough-compass-check to the quick-map-check habit (e.g. every 15 seconds or so when in the forest) would probably help.

Orienteering 55:00 [3] 6.0 km (9:10 / km) +100m 8:28 / km
shoes: O-VJ-Grey-Spikes

Not to miss another opportunity for training, and hearing that the Advanced was only 4.3k, I decided to go out on the Night O. Pretty late, so was more or less alone for the entire non-cabins part of the course. And was using my own (poor) light, which faded and had to go down to the LED-only setting for the 2nd half.

I had decided to run easy, and clean, for practice, and to keep my legs somewhat less dead for the Sun. Red. Still took a while to get into the night O' mode of picking multiple intermediate attackpoints and compass-pacing to all of them. And at one point, I missed slightly, didn't read the control description and the circle was a bit off, and guessed wrong on my search, losing probably 5 minutes. Being lost in the dark in the forest is no fun. But I recovered and finished, w/o major issues. 2nd by nearly 10 minutes to Vadim who had a very nice Night O' run.

Friday Sep 11, 2009 #

Running 56:02 [2] 10.13 km (5:32 / km) +104m 5:16 / km
ahr:131 max:142 shoes: R-NB-Gray-460's 2nd pair

1-way back from 525 Susan Drive to home, going the long way around at the end

Thursday Sep 10, 2009 #

Running 52:26 [2] 9.65 km (5:26 / km) +147m 5:03 / km
ahr:130 shoes: R-NB-Gray-460's 2nd pair

Catching up to, then with Angelica & Tom from the Arch in VF Park

Wednesday Sep 9, 2009 #

Running 52:10 [2] 9.16 km (5:42 / km) +104m 5:23 / km
shoes: R-NB-Gray-460's 2nd pair

AM Run around chesterbrook & west, incl. a new-to-me (game) trail just west of Mill Rd. park

Running intervals 14:37 [5] 4.4 km (3:19 / km)
shoes: R-NB-Gray-460's 2nd pair

4x 800+300
2:42, :57
2:46, :54
2:47, :54
2:46, :51

Don definitely put some pressure on the 300's. I only 'won' the last one, and even on the first 800 'big Don' was right on me for about 500m.

Running warm up/down 40:00 [2] 6.5 km (6:09 / km)
shoes: R-NB-Gray-460's 2nd pair

PM intervals warm up/down/intra

Tuesday Sep 8, 2009 #

Running long 2:35:00 [2] 27.0 km (5:44 / km)
shoes: R-NB-Gray-460's

To Betzwood, with Angelica out & back on flat trail where she cruised near 5:10/km most the way (faster than I was going w/o her), then I went back to the Pawlings bridge & home.

Did a little out & back on a trail in Betzwood to try to GPS map it - one I found while picking up controls...

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