Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 1, 2006:

activity	#	time	miles		km		+m
Running	6	4:43:18	25.69	(11:02)	41.35	(6:51)	376
Orienteering	1	1:03:15	4.66	(13:34)	7.5	(8:26)
Strength	1	10:00
Total	6	5:56:33	30.35		48.85		376

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Sunday Oct 1, 2006 #

Event: Susquehanna Stumble IX

Running 8:00 [2] 0.8 mi (10:00 / mi)

Very short stumble warmup and later some jogging with AJ holding onto the seat of his bike. I won't let him use training wheels any more becuase I've heard, and agree, that they teach bad habits.

Orienteering race 1:03:15 [3] 7.5 km (8:26 / km)
ahr:157 max:181 shoes: O-Black/Green VJ Spikes

Some of this was a 4, but then from ~25-40 minutes in, my hamstring started to get sore - one-general-spot-sore no-tweaks.. So I slowly ratched it back (ahr 165 in 1st half, 150 in 2nd half) and ended up running with David Onkst a bit, catching up occasionally when he would run an extra lap to let me get close again. Very nice course - more on randy's log.

Running (Paved, grass) 19:18 [2] 2.82 km (6:51 / km)
ahr:135 max:143 shoes: R-Reebok Light Blue

9pm

Short - Splits

Saturday Sep 30, 2006 #

Note
(rest day)

Oriana's birthday party made for a busy day, and I hadn't rested in a while...

Friday Sep 29, 2006 #

Running (Grass, paved, trails) 41:26 [2] 6.0 km (6:54 / km) +50m 6:38 / km
shoes: O-Mixed purple & black

In freshly reglued old O' shoes, ran part of 5 mile loop. Much more than intended as I ran into MJ on the way and we ran a few miles together.

C • Take it easy :) Glad to see yo... 1

Running (Paved, night) 9:52 [2] 1.53 km (6:27 / km)
shoes: R-Reebok Light Blue

L-hamstring was 100% fine on this easy run. Right toe flexor was pretty sore but warmed up by the end. DT & iced it after, although I'm not the best at DT of the toe flexor yet.

Thursday Sep 28, 2006 #

Running 50:45 [2] 8.06 km (6:18 / km) +80m 6:00 / km
ahr:154 max:167 shoes: R-Reebok Light Blue

Ran the VF 5-mile loop for the first time since 12/17/05. Yay! Slower, but hey, that's okay for now. This even felt like it got harder, yet I got slower by the end...

Running 19:45 [2] 2.83 km (6:59 / km)
ahr:143 max:155 shoes: R-Reebok Light Blue

Easy evening loops. R-2nd-toe-flexor still sore. Hamstring behaving...

Wednesday Sep 27, 2006 #

Running 20:10 [2] 3.2 km (6:18 / km) +15m 6:09 / km
shoes: R-Reebok Light Blue

Out & back 1-mile on the grass next to the 1st mile of the 5-mile loop.

Running 16:42 [2] 2.48 km (6:44 / km)
shoes: R-Reebok Light Blue

2:30pm - only a few hours after the first workout...

Tuesday Sep 26, 2006 #

Running warm up/down 11:00 [2] 1.28 km (8:36 / km) +15m 8:07 / km
ahr:124 max:143 shoes: R-Reebok Light Blue

1st structured workout of this recovery. A pseudo-'tempo' run on the McKaig loop - not too hard, not too easy.

Running tempo 27:49 [3] 3.67 km (7:35 / km) +150m 6:18 / km
ahr:149 max:165 shoes: R-Reebok Light Blue

A tempo I could comfortably move with only the slightest of tweaks in the L-hamstring.

Running 19:00 [2] 3.0 km (6:20 / km) +36m 5:58 / km
shoes: R-Reebok Light Blue

9pm, paved around the block x6

McKaig 3.3km - Splits

Monday Sep 25, 2006 #

Running (Grass, paved) 22:00 [2] 3.0 km (7:20 / km) +30m 6:59 / km
shoes: R-Reebok Light Blue

Easy morning run, followed by some hip/ankle/back/arm strength work. Wonderful that my leg isn't blowing up... It's not perfect, but even the pain seems better than 2-3 weeks ago- only a light burn while sitting. Sometimes almost nothing while standing or jogging.

And I seem to be able to run on it. It's not feeling strong enough for me to feel comfortable running full speed, but if I can keep jogging for a while, and it then heals, that would be pretty nice.

C • Holy cow--are my eyes believin... 6

Strength 10:00 [1]

Misc. Strength work at the gym, incl. hip/ankle/back/arms/calves - I avoided the hamstrings on purpose.

Running (Paved w/jogging stroller) 17:31 [2] 2.19 km (8:00 / km)
ahr:133 max:157 shoes: R-Reebok Light Blue

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