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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending May 2, 2005:

activity # timemileskm+m
  Orienteering2 3:15:30 13.62(14:21) 21.92(8:55) 95525 /32c78%
  Running6 2:59:33 17.8(10:05) 28.65(6:16) 65
  Strength2 10:00
  Total6 6:25:03 31.42 50.57 102025 /32c78%

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Monday May 2, 2005 #

Running 31:00 [2] 3.0 mi (10:20 / mi) +30m 10:01 / mi
shoes: R-Reebok White/Gray/Red

Legs a little tired, but not too bad.

Aside from this run, my left hip (outside center) has felt a twinge of pain a few times since Sunday's race, usually while walking or turning. Maybe like it's unstable or something, or maybe I just fell on it.

Sunday May 1, 2005 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: O' Black/Orange VJ Twisters

Orienteering race 1:23:30 [4] *** 9.82 km (8:30 / km) +450m 6:55 / km
spiked:10/16c shoes: O' Black/Orange VJ Twisters

Reasonably good run navigationally, although I had several concentration related deviations from a good route. Near the end it was a real struggle to keep mentally focussed on continously keeping track of where I was and I had a few drifts then - fortunately none too serious. Also had a hard time keeping up full speed, but it turned out to be not too bad. Overall, I did drop out of the medeals, but still, holding onto 4th at West Point, given the competitive field and much less foggy forest is pretty good.
Good news is that R-IT (mostly the back connection) was only mildly sore this weekend.

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

Late evening, post race, post drive cooldown. Legs felt like logs...

Blue - Splits

Saturday Apr 30, 2005 #

Event: West Point
 

Orienteering race 1:28:30 [4] *** 9.2 km (9:37 / km) +405m 7:53 / km
shoes: O' Black/Orange VJ Twisters

Much speed variation today - forest was quite runnably when flat, and there were several trail options (which I usually took), mixed iwth lots of long-sidehill and/or dropoffs that were both quite rough, and required lots of map reading in the fog... Somebody flew away from me at the end, but with only one ~3 minute error, my time turned out to be pretty good.

Running warm up/down 26:30 [3] 3.0 mi (8:50 / mi)
shoes: O' Black/Orange VJ Twisters

Long warmdown back to parking lot. I thought it was about 2km, but it was more like 3-4...

Orienteering race (Sprint) 23:30 [4] *** 2.9 km (8:06 / km) +100m 6:55 / km
spiked:15/16c shoes: O' Black/Orange VJ Twisters

Quite the variety of terrain - starting with some quick semi-easy stuff, followed by short technical legs, followed by a brutal climb (where Katarina was reeling me in...), then back to park (well, building) O'.

Sprint - Splits

blue - Splits

Friday Apr 29, 2005 #

Running 25:00 [2] 2.5 mi (10:00 / mi) +10m 9:53 / mi
shoes: R-Reebok White/Gray/Red

Easy run, warmup for stretches and hip exercises. R-IT better than earlier in the week, but still not great.

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

Thursday Apr 28, 2005 #

Note
(injured)

Normally a long-run day, with my IT still upset, I skipped this.

Wednesday Apr 27, 2005 #

Running (Dirt Trails) 27:00 [2] * 2.8 mi (9:39 / mi)
(injured) shoes: R-Reebok White/Gray/Red

VF Fatlands loop with Angelica.
R-IT not as bad as yesterday, but still pretty poor. Wouldn't want to do anything hard. Back connection point seems the worst part today, with hip and leg being a little better.

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

The last week of fairly solid hip & ankle work hasn't been helping the IT recover nearly as much as in past flare ups. Although I have been neglecting it more than normal over the last 6 months, so perhaps it's payback time... I got the name of a good IT PT person...

Tuesday Apr 26, 2005 #

Running (Trails: wet dirt, gravel) 55:03 [2] 5.0 mi (11:01 / mi) +25m 10:50 / mi
(injured) shoes: R-Reebok White/Gray/Red

With Angelica.
Slept mostly on left side last night as that seems to make the R-IT happier. It was only mildly sore this morning, during run (9am) and for ~30 minutes after. It's getting a bit worse now (2 hours after.) No strength training yet. Perhaps I'll stretch now, and do strength later...

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