Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 22, 2006:

activity	#	time	miles		km		+m
Running	7	3:54:14	20.44	(11:27)	32.9	(7:07)	529
Orienteering	1	40:57	3.23	(12:40)	5.2	(7:53)	135
Total	7	4:35:11	23.68	(11:37)	38.1	(7:13)	664

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Sunday Oct 22, 2006 #

Running warm up/down 11:00 [3] 1.4 km (7:51 / km) +20m 7:20 / km
ahr:150 max:165 shoes: O-Black/Green VJ Spikes

Orienteering race 40:57 [4] 5.2 km (7:53 / km) +135m 6:58 / km
ahr:155 max:165 shoes: O-Black/Green VJ Spikes

Didn't push as quite hard as last weekend as didn't want to exacerbate current inflamation (mild burning while sitting) more than needed. Surprised at how much Eric W. beat me by at the end as I was trying to push downhill. I kept my strides short though in part due to rocks...

Quite clean navigationally. Looking at HR, I can see that I hesitated a lot dropping down to 3 - I'd guess I lost probably 30-60 second there vs. a confident approach. I had a similar HR drop near 4 (as low as 132 bpm) as I hestated & read the map near there - probably 20-30 seconds lost there.

Note

Walked an abbreviated White with the kids afterwards, 1.23km, 47:49... AJ was leading and would have moved faster, but we waited with Oriana who walked (or ran) the whole thing with no getting-carried sections. ahr 71...

AJ needed some double-checking/hints on about half the controls, and once a correction from a wrong-direction exit, but on several controls, he needed no help from me at all!

Brown - Splits

Saturday Oct 21, 2006 #

Running 29:00 [2] 3.75 km (7:44 / km) +30m 7:26 / km
ahr:135 max:156 shoes: R-Reebok Light Blue

Morning run at VF Park. Did two uphills at Mt. Misery, logged separately.

Running hills 10:51 [3] 1.22 km (8:54 / km) +160m 5:22 / km
ahr:150 max:160 shoes: R-Reebok Light Blue

5:49, 5:02, on VF Hill to Cannon sign. Not pushing too hard, but wanted to try this a little...

Running 17:55 [2] 2.93 km (6:07 / km) +36m 5:46 / km
ahr:135 max:145 shoes: R-Reebok Light Blue

6 laps around the block at night

VF-Joy Cannon Sign to Hilltop Lot - Splits

Friday Oct 20, 2006 #

Running 30:30 [2] 3.5 km (8:43 / km) +150m 7:11 / km
shoes: R-Reebok Light Blue

Out and back at the end of the HS trail.

Note

General training plan until leg gets really solid
Mon: AM 20, PM 20, both HR 130-140 (2)
Tue: AM 60, PM 20, both HR 130-140 (2)
Wed: AM Warmup, McKaig Tempo (4), Cooldown, PM 20, HR 130-140 (2)
Thu: AM 20, PM 20, both HR 130-140 (2)
Fri: AM 60+, PM 20, both HR 130-140 (2)
Sat: AM 20, PM 20, both HR 130-140 (2)
Sun: AM Warmup, O-Race, Cooldown, PM 20, HR 130-140 (2)

This has actually been my general plan for the last 2 weeks too, and I haven't quite made it.

I'm a little surprised that my hamstring flared up again this week, and didn't go away as quickly - I'm still sitting funny today. But I certainly haven't hit it as aggressively with the magic Pineapple as I've been taking care of Angelica. Good thing my work has been quite sympathetic (my boss went in for surgery on Thursday), so I can focus on Angelica, and still have a little time for training, catching up a little bit on work in the late evening.

Thursday Oct 19, 2006 #

Running (Paved) 9:48 [2] 1.0 mi (9:48 / mi)
shoes: R-Reebok Light Blue

AM run - was planning 20 but didn't allow enough time before kid pickup...

Running warm up/down (Trail, Grass) 22:00 [2] 2.0 mi (11:00 / mi) +30m 10:31 / mi

PM run. Didn't have time to go to McKaig, so ran one tempo mile.

Running tempo (Grass) 7:55 [4] 1.0 mi (7:55 / mi) +3m 7:51 / mi
ahr:170 max:174 shoes: R-Reebok Light Blue

A mile on grass

Wednesday Oct 18, 2006 #

Running 34:04 [2] 4.32 km (7:53 / km) +50m 7:27 / km
ahr:128 max:143 shoes: R-Reebok Light Blue

VF Pawlings, mostly trails, some forest

C • How is Angelica? 4

Tuesday Oct 17, 2006 #

Running (Grass, Paved) 34:13 [2] 5.0 km (6:51 / km) +50m 6:31 / km
shoes: R-Reebok Light Blue

Neighborhood loop

Monday Oct 16, 2006 #

Running (Trail, paved) 26:58 [2] 2.7 mi (9:59 / mi)
shoes: R-Reebok Light Blue

Flew to CA Sunday evening. Jogged early Mon. AM. Went to work. Called Angelica & found out her weaker eye had gone largely dark overnight. Learned from a doc it was a retinal detachment, and flew immediately back home by last Monday night. She's having eye surgery on Wednesday. The relatively good news is that it's (a) her weak eye (one eye is 20/20, the other is like 20/400 or something and that's the one that needs to be fixed), (b), the surgery works ~90% of the time to restore sight - and even if it's a little blurier, it's not a major problem because the vision in that eye is mostly used for rough shapes, not detail, and (c) this issue is related to a childhood injury, and generally not running (or even falling in the forest like she did on Sunday), so she should be back in the forest in a few weeks.

C • Ops, I hope she'll feel better... 6

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