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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 24, 2005:

activity # timemileskm+m
  Running6 4:38:51 26.15(10:40) 42.09(6:37) 825
  Orienteering1 1:29:05 7.3(12:12) 11.75(7:35) 50023 /25c92%
  Strength3 14:00
  Total6 6:21:56 33.46 53.84 132523 /25c92%
averages - sleep:7.5 weight:72.1kg

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MoTuWeThFrSaSu

Sunday Apr 24, 2005 #

Orienteering race (VF Mt. Joy) 1:29:05 [4] *** 11.75 km (7:35 / km) +500m 6:15 / km
spiked:23/25c slept:8.5 weight:72.1kg shoes: O' Black/Orange VJ Twisters

My 'home' map - a decent run, including some very good use of the rugged backside of Mt. Joy - plenty of climb, but none felt gratuitous. One bogey on a steep hill. I didn't quite contour far enough to get to my attackpoint, and then even after figuring out where I was (saw 18 from a distance) I was fairly hesitant on the long bad contour toward 17...

1st Vadim, 85 - a very solid run by Vadim, all alone.
mp Mihai, 87 - sounds like a decent run, but he didn't read a code. They were even easy codes 201-224 for controls 1-24 - but the park is familiar, so it's easy to punch and go without even looking - I'll take that as a reminder to me (esp. with West Point coming up) - Always check the codes...
2nd Me, 89.
3rd Randy, 99 (apparently feeling slow/distracted and thought, even before others finished, that he could do 10 minutes better someday...)

Running warm up/down (Warmup only, in terrain) 5:00 [3] 0.4 mi (12:30 / mi) +10m 11:36 / mi
shoes: O' Black/Orange VJ Twisters

I didn't even have anything to do afterwards, aside from chat, and I didn't cool down. Bad boy... Even went to pizza afterwards with the meet crew+more, but still that wasn't enough socializing... :)

Blue - Splits

Saturday Apr 23, 2005 #

Running (Trails, grass) 1:02:00 [3] 6.0 mi (10:20 / mi) +40m 10:07 / mi
shoes: R-Reebok White/Gray/Red

Downpour for first 10 minutes, then quite nice with beautiful flowers in VF park. Stayed out of forest to avoid seeing streamers for tomorrow's O' (saw none). Good hip/ankle work at 25 minutes. R-IT still pretty sort today, but not quite as bad.

Strength (Hip & Ankle) 5:00 [1]

Hip clock squats off an 8 inch high water pipe end on the side of the trail, 25 minutes into an hour run.

Friday Apr 22, 2005 #

Running warm up/down (Grass, trails.) 20:00 [3] 2.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Workout #1: Left foot outside bottom hurt on grass tufts today. Gotta do more ankle work (in the air and isometric, as the band seems to make it more sore sometimes.)

Running 7:24 [3] 1.6 km (4:37 / km) +120m 3:22 / km
shoes: R-Reebok White/Gray/Red

Workout #1: VF Mt. Joy hill Sprints - Murphy/Bricker style 3:41 & 3:43 (normally I do 6, but I ran out of time and had to go pick up AJ.) R-IT a bit sore.

Running (Grass/Paved) 30:00 [2] 3.2 mi (9:22 / mi) +50m 8:56 / mi
shoes: R-Reebok White/Gray/Red

Loop through the neighborhood, followed by some good stretching and some hip/ankle work.

Strength (Hip/Ankle) 5:00 [1]

Thursday Apr 21, 2005 #

Note
slept:6.5

Too much junk TV in the hotel on Wed. night to get up at 5:30am and run. Good thing I watch TV only about once a month at home... Meetings in the AM, flew home in the PM.
R-IT band pretty darn sore this evening. Should probably do some strength training for it.

Wednesday Apr 20, 2005 #

Running (Paved, grass) 27:00 [2] 3.0 mi (9:00 / mi) +5m 8:57 / mi
shoes: R-Reebok White/Gray/Red

Strength (Hip & a little Ankle) 4:00 [1]

Tuesday Apr 19, 2005 #

Running long (Trails @ Rancho) 1:57:27 [2] 9.56 mi (12:17 / mi) +600m 10:17 / mi
shoes: R-Reebok White/Gray/Red

Early AM, up power poles and back down. Route: 12v456STU3FWV2D1Slow. Left knee/patellar tendon a little sore near top and on part of way down. Seems fine now, a few hours later.

Monday Apr 18, 2005 #

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Flew from PA to CA and worked. Short run but not a bad day for a short run...

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