Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending May 1, 2010:

activity	#	time	miles		km		+m
Running	8	6:26:05	40.63	(9:30)	65.38	(5:54)	953
Orienteering	2	1:37:21	9.44	(10:19)	15.19	(6:25)	520
Strength	2	16:00
Total	8	8:19:26	50.06		80.57		1473

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Saturday May 1, 2010 #

Event: USMA West Point A-Meet 2010

Running warm up/down 8:30 [2] 0.78 km (10:54 / km) +65m 7:42 / km
ahr:130 shoes: O-VJ-Grey-Spikes

Orienteering race 40:03 5.53 km (7:15 / km) +205m 6:07 / km
max:179 shoes: O-VJ-Grey-Spikes

Middle distance race @ West Point.
Fairly clean, and slowly got passed by Jon T. & Nik D. in the middle of the course. Couldn't quite keep up, esp. in the forest and/or side-hill/downhill.

Orienteering race 17:14 [4] 3.23 km (5:20 / km) +65m 4:51 / km
shoes: O-VJ-Grey-Spikes

WP Sprint. Really, really hot by that point in the day, and fight a Migraine with ~5 Mt. Dews and 7 Excedrin over the course of the day...

Blue Middle Distance - Splits

Red/Blue Sprint - Splits

Friday Apr 30, 2010 #

Running 20:24 3.44 km (5:56 / km) +35m 5:39 / km
shoes: R-NB-Gray-460 # 3

Short loop partly in VF park. Rest day before races.

Thursday Apr 29, 2010 #

Running 36:36 [2] 6.89 km (5:19 / km) +60m 5:05 / km
shoes: R-NB-Gray-460 # 3

Chesterbrook with Angelica

Wednesday Apr 28, 2010 #

9 AM

Running 52:00 10.05 km (5:10 / km) +50m 5:03 / km
shoes: R-NB-Gray-460 # 3

Out & back on river trail (Betzwood), incl. a 2 mile tempo run with Angelica (her tempo pace) 7:25, 7:31

6 PM

Running 14:37 [2] 2.29 km (6:23 / km) +53m 5:43 / km
shoes: R-NB-Gray-460 # 3

Run to track, and did 800m at AJ's tempo pace, which GPS says was 6:56/mile, and the track says was 7:16/mile.

My warmup for track intervals.

Running intervals 27:00 6.0 km (4:30 / km)
shoes: R-NB-Gray-460 # 3

Track intervals, actually listening to the coach on many of the intervals & aiming toward a not-as-hard-as-I-can-do-10 pace, given the races the weekend are where I should be pushing to the limit, not this workout. He also tried to convince me that my tempo run is more important than this track workout. I'm not convinced, in part due to the company. E.g. if I had people racing me head-to-head for the tempo run, and/or in my weekend races, then maybe I shouldn't do track super hard. But I don't. Often my only head to head 'racing' is at track...

Tuesday Apr 27, 2010 #

Strength 8:00 [1]

4/22 PT set

R-IT pretty sore when I woke up, okay during the run (though R-lower back part was sore), really annoying in the evening.
R-knee-inside edge sore during the middle/end of the run, not too sharply but definitely not comfy - some general swelling/achiness in the evening.

Running 2:12:20 20.35 km (6:30 / km) +350m 5:59 / km
shoes: R-NB-Gray-460 # 3

Mt. Misery, Trails west of Fatlands, then through it, then back along river of a bit and home. Sore R-knee helped bring this run to a close before the 2:30 target

Monday Apr 26, 2010 #

Strength 8:00 [1]

4/22 PT set, mostly in the evening, but doing the R-glute work just after I ran, and not to exhaustion

Running 1:05:32 [2] 11.87 km (5:31 / km) +166m 5:10 / km
ahr:131 shoes: R-NB-Gray-460 # 3

VF park longish loop from lower lot with Angelica & Tom

Sunday Apr 25, 2010 #

Event: Big Sur Marathon

Running warm up/down 5:42 [2] 0.95 km (6:00 / km) +24m 5:20 / km
shoes: O-VJ-Grey-Spikes

I really like remote starts for advanced courses only. Then a warmup is enforced, and later, I can take my kids on white w/o a long walk to the start.

Orienteering race 40:04 [4] 6.43 km (6:14 / km) +250m 5:13 / km
ahr:163 shoes: O-VJ-Grey-Spikes

DVOA Governer Dick - New Map

Mojo back

3x30 second errors, otherwise solid, and pushed reasonably well physically, though that could still be upped a notch for a course this short

Clem was 44, Vadim, Florin others were 48+

Running 23:24 2.76 km (8:29 / km) +150m 6:40 / km
shoes: O-VJ-Grey-Spikes

Cooldown ala White shadowing AJ. He got confused on one where the fence/trail/trail/trail/fence lines were hard to read (printing was bad, though map was quite good), lost 2.5 minutes there, then near the end he caught Michelle & Hope who were running together and pressed them at very high speed downhill on a trail - together, he made another 15, 30, then 60 second errors in the many trails near the end that even got Clem & I confused a bit. Still made it in under 10min/km, and was proud to say he's been under that mark in every race this year...

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