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Training Log Archive: Wyatt

In the 7 days ending Apr 5, 2009:

activity # timemileskm+m
  Running6 3:46:00 23.88(9:28) 38.43(5:53) 687
  Orienteering3 2:43:19 13.81(11:49) 22.23(7:21) 380
  Total7 6:29:19 37.69(10:20) 60.66(6:25) 1067

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Sunday Apr 5, 2009 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
ahr:132 shoes: O-VJ Integrator Spikes

Longer than planned as I noticed at the start that they did have loose descriptions, unlike the reg/finish crew thought.

Orienteering race 1:17:24 [4] 13.72 km (5:38 / km) +230m 5:12 / km
ahr:167 max:176 shoes: O-VJ Integrator Spikes

A very good result, right in the top minute with Jon T., Magnus & Eric Bone (and Nachev right behind).

Like Clem, noticed this was an absolutely beautiful day in the park, but apparently I was pushing at a hard race pace rather than relaxing into a jog-in-the-park mode. I often saw competitors at the various criss-crosses which was motivating, and chased Mark Voit on much of 5-6 which helped me set a hard pace (I gained only a little in a km...) I also noticed Greg. B. was about 3-4 minutes ahead at the 4/5 dog leg, and was pushing very hard to catch him (apparently I passed him when he took a marginal around route, and made a mistake in the middle of that route.)

As I'd like to have this speed regularly, I'll note what I ate in case it helps me to do this in the future:
breakfast: 2 medium bagels, dipped in 6 little jam packets about 2 hr. before running, plus 1.5 Mt. Dew's and a little water. I also had a decongestant to try to keep my recent coughing a bit clearer. Saturday night's dinner consisted of a whole lot of Olive Garden salad, a few breadsticks, a little pasta and some chicken, until I was really stuffed. Plenty of water after dinner and at night.

Saturday Apr 4, 2009 #


A great weekend at OCIN, captured well by Vadim here:

An especially nice shot of the 8 DVOA US Relay Champions (4 on the 4pt team and 4 on the 8pt team):

And the 3rd place Jr/Jr DVOA team... (okay, I'm esp. partial to this one...)

And the full(?) DVOA contingent at the OCIN event:

Thank you DVOA for being a great club with many hard working competitive orienteers putting yourselves together with the fastest of whoever's available each year to make some great teams for several years in a row! I think this may be my first orienteering medal since... last year's Relay !

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: O-VJ Integrator Spikes

Shadowing AJ on the Jr. Jr. relay, and a little more warmup.

AJ actually led the pack from 1-2, but then made a 180 and was playing catch-up after that. While he often had 1st and 2nd in sight, he still chose to do his own navigation checks and control code checks before chasing the other two guys. He was clearly pretty fried by the end though, as he ran right by 11 before turinng around to punch it, then almost skipped 12 (go control...)

Orienteering race 34:20 intensity: (25:20 @3) + (9:00 @4) 5.51 km (6:14 / km) +100m 5:43 / km
ahr:172 max:181 shoes: O-VJ Integrator Spikes

With Greg saying be careful to hold the lead, this was a balance between navigation with redundant intensity, and hammering. Most of the time hammering as the navigation wasn't all-consuming, but I was quite confused by the vegetation on my right-route into # 2 so hesitated a few second there, and was similarly hesitant on the way up to 6 as I wasn't sure I was on the right spur (I was, phew...)

Friday Apr 3, 2009 #

Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +20m 4:33 / km
shoes: O-VJ Integrator Spikes

Warmup for the Pig-Middle

Orienteering race 36:35 intensity: (21:35 @4) + (15:00 @5) 1.0 km (36:35 / km) +20m 33:15 / km
ahr:172 max:182 shoes: O-VJ Integrator Spikes


Pushing better this weekend, together with clean, worked better, with this being the physically weakest performance, in part as I was being a bit wimpy on the muddy downhills, esp. in the 1st 8-10 minutes of the course.

Thursday Apr 2, 2009 #

Running 29:58 [2] 5.07 km (5:55 / km) +115m 5:19 / km
ahr:137 max:147 shoes: R-NB Black

Some easy pace climb up Mt. Misery and back.

Wednesday Apr 1, 2009 #

Running 1:03:20 intensity: (59:00 @2) + (4:20 @4) 11.15 km (5:41 / km) +110m 5:25 / km
ahr:135 max:168 shoes: R-NB Black

Was in a great zone for a while, but then started feeling bad at 17 minutes in and was there most the rest of the time - same point where I initially died off on Sunday's race. Maybe I ate a poor breakfast again? I'll need to rule that out one of these days by eating properly.

As I was out of gas, my 10 minute surge turned into a 1km surge. And I was originally planning to do intervals, but Angelica needs to work tonight, and doesn't want me taking the kids (incl. Oriana who's still coughing) to hang around in the rain with me while I ran intervals with the group.

Tuesday Mar 31, 2009 #


March Training Goals:

Run 5km climb: Bad 3360 vs. 5000 goal
Ran every day: Bad (missed 2 due to illness)
Ran >1/hr/day average: Bad (24 hours vs. 31 needed)

A relatively poor month of training, with 1 week of illness, and 1 week in Jamaica, and 1 in bad week of work

Running 1:27:24 [2] 14.57 km (6:00 / km) +307m 5:26 / km
ahr:134 max:148 shoes: R-NB Black

NW, filling in a stubborn coverage hole in the 2-3km ring, then hit 2 other spots in VF park fields, NNE of home. NW quadrant of 2-3km ring is totally filled in now. 3 quadrants to go, mostly with little pieces

Monday Mar 30, 2009 #

Running 30:18 [2] 4.64 km (6:32 / km) +135m 5:42 / km
ahr:133 max:143 shoes: R-NB Black

Almost to the top of Joy & back. L-hamstring felt funny, and R-quad was sore. As if I had run hard yesterday... :(

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