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Training Log Archive: Wyatt

In the 7 days ending Nov 15, 2014:

activity # timemileskm+m
  Orienteering6 4:14:11 23.77(10:42) 38.25(6:39) 1164
  Running3 1:18:01 7.62(10:14) 12.27(6:22) 191
  Total8 5:32:12 31.39(10:35) 50.52(6:35) 1355
  [1-5]8 5:28:20

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SuMoTuWeThFrSa

Saturday Nov 15, 2014 #

12 PM

Orienteering race 40:22 intensity: (19 @1) + (39 @2) + (8:17 @3) + (31:07 @4) 7.77 km (5:12 / km) +291m 4:23 / km
ahr:110 max:169 shoes: O-Icebug - Blk Spirit II OLX 3

Beautiful park. Pushing reasonably hard, not so much to wear out for the UltraLong, and reasonably clean - but wasn't nearly enough for the field today.

Looking at route gadget, it looks like, in addition to my 1 minute error, I was slowish in the middle - I think I may have lost focus w.r.t. pushing hard - both navigationally confidence related, and running hard. It also looks like Sam & Andis are both quite fast - just a bit more trouble than the rest of us.

Middle - Blue - Splits

Friday Nov 14, 2014 #

Event: QOC Long Day's Night
 
6 PM

Running warm up/down 6:11 intensity: (1:36 @1) + (2:47 @2) + (1:45 @3) + (3 @4) 0.51 km (12:13 / km) +42m 8:38 / km
ahr:131 max:161 shoes: O-Inov8 Oroc 340

Orienteering race 1:12:51 intensity: (16:56 @2) + (25:47 @3) + (30:08 @4) 10.08 km (7:14 / km) +310m 6:16 / km
ahr:137 max:169 shoes: O-Inov8 Oroc 340

Night O' Champion, M40. Won Red overall. Pace was okay for 4th M21, so M40 was a good choice. :)

Wanted to take it easy and navigate well, resting up for the daytime events I like more. Tried some pen-lights tied & taped to the shoes as well as the headlamp - it worked great until I tripped over stuff, and then were dangling around... Even so, I'd do it again (perhaps duct-taping more strongly) if the terrain is similarly open.


Night Championships - Red - Splits

Thursday Nov 13, 2014 #

3 PM

Orienteering 31:20 intensity: (32 @0) + (9:05 @1) + (20:35 @2) + (1:08 @3) 4.7 km (6:40 / km) +142m 5:48 / km
ahr:130 max:153 shoes: R-NB 481 Gray/Orange 4

Sprint O' training with AJ on the Mountain-View map.

Wednesday Nov 12, 2014 #

6 PM

Running intervals 34:11 intensity: (43 @0) + (7:57 @1) + (12:08 @2) + (2:44 @3) + (8:59 @4) + (1:40 @5) 6.27 km (5:27 / km) +15m 5:23 / km
ahr:142 max:181 shoes: R-NB 481 Gray/Orange 4

Moderate (mostly) 400's w/the big races coming up

97, 92, 91, 93,
86, 87, 86, 82
87, 79

Tuesday Nov 11, 2014 #

12 PM

Orienteering 31:16 intensity: (24:00 @1) + (7:16 @2) 5.25 km (5:57 / km) +67m 5:36 / km
ahr:100 max:143 shoes: R-NB 481 Gray/Orange 4

On/off mapping during this run, for possible Chesterbrook events this winter - TBD.

Monday Nov 10, 2014 #

10 AM

Running 37:39 intensity: (2:26 @0) + (14:05 @1) + (21:08 @2) 5.49 km (6:52 / km) +134m 6:07 / km
ahr:122 max:138 shoes: R-NB 481 Gray/Orange 4

Sunday Nov 9, 2014 #

Event: DVOA Brandywine Creek State Park - Mid Atlantic Championships
 
11 AM

Orienteering race 57:13 intensity: (8 @0) + (9 @1) + (24 @2) + (4:25 @3) + (51:48 @4) + (19 @5) 7.39 km (7:44 / km) +193m 6:51 / km
ahr:166 max:176 shoes: O-Icebug - Blk Spirit II OLX 3

Mid-Atlantic Champs Red (no Blue), chasing Vadim with a 2.5 min. head start. Saw him perhaps 45 sec ahead at #2 after he bobbled big, but could not reel him in. Never saw him directly ahead except. at #10 when he was punching it way above me (down on the trail), but probably saw him ~10 times on in/out of control areas, for no more than 5-10 seconds each. HR high aligns with the hard breathing I felt - not sure how much of that was cold-recovery (0-10% I'd guess), nor how much was just Vadim being suprisingly fast these days (esp. vs. me, where I seem to have slowed a few % in the past few months.)

Technically I was semi-clean. Perhaps :30 sec lost wide right on #2, and 1:00 lost in some dark green on the way to 9 - fully dead-stopped and had to back up and find tree branches to throw on the green at to get past it at one point. Maybe :20-30 lost on 12 where I unneccesarily went way around medium green (only the dark was terrible - the rest was normal-late-fall easier-than-mapped.)

Jon T. got me by a sliver, good to see him back in shape. And Ryzhkov was in decent form nearly 15% ahead...
C • Red 5-6 3
2 PM

Orienteering race 21:09 intensity: (3 @0) + (16 @1) + (52 @2) + (5:22 @3) + (14:36 @4) 3.06 km (6:54 / km) +161m 5:28 / km
ahr:162 max:174 shoes: O-Icebug - Blk Spirit II OLX 3

Cold not quite fully recovered, so was a bit out of gas for this, and for an unknown reason, my L-IT attachment point (just below the knee, in front/outside) was intermittently sharp-paining me (esp. on the 1st half) - as it had begun to do near the end of the race.

Somewhat strangely, and probably relatedly, because this problem is usually r-side-prevalent in me, but sometimes toggles to the left (due to hip-alignment/running form changes, IMO) - the R-side attachment point is more sore than the L-side this evening - and there is red-mark evidence of blunt force trauma on the R-side. Perhaps I banged that early in the course, compensated, and then overused the L-side. All the more reason to continue the Valerie-Brill-advised strength training that's designed to valuably reduce such asymmetries.

Pretty solid navigation, but was 1.5 min. behind Jon T., and a bit less behind Vadim (who had each other.)

On a positive note - this was still sufficient for the US Relay Championship team (6-pt) of myself, AJ & Angelica (slow w/a rib injury) to with the Mid-Atlantic championships - both in 6pt, and overall, thanks (unfortunately) to a circus of mis-punches...

Red - Splits

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