Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Jun 26, 2010:

activity	#	time	miles		km		+m
Running	8	3:30:08	21.64	(9:43)	34.82	(6:02)	173
Orienteering	3	1:19:40	7.91	(10:04)	12.73	(6:15)	110
Strength	2	6:00
Total	9	4:55:48	29.55		47.56		283
[1-5]	9	4:53:13

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Saturday Jun 26, 2010 #

Event: US Sprint/Middle/Long Championships

Orienteering race 38:50 [4] 6.91 km (5:37 / km) +70m 5:21 / km
shoes: O-Inov8 Mudclaw 330

Very Clean run @ Potholes Reservoir for a 2nd place US in this lightly attended US Middle Distance Champs. ~Twice on course got confused but recovered quickly.

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi) +10m 8:44 / mi
shoes: O-Inov8 Mudclaw 330

Warmup for US Champs. No cooldown.

Shadowed Oriana after - that was difficult as I was being quite strict as a non-assisting shadow. Not only never seeing the map, but also not discussing anything related to navigation. I did 'assist' by running back to get bug spray and water on this hot, mosquito-ey day after about an hour out - and poor Oriana ended up with ~20 bites. Yet she did not want to quit at any time. Even after she broke down and needed a hug and I suggested we just head back to the car, she said she wanted to keep going, and kept her eye out on the way back, re-locating, and continuing on with the course... 1.6km, 2 hours...

Blue Middle - Splits

Friday Jun 25, 2010 #

Orienteering 24:00 [2] 3.3 km (7:16 / km) +40m 6:51 / km
shoes: O-Inov8 Mudclaw 330

US Middle Champs Model event
Interesting terrain. High water, though pre-noted, was still surprising. Like the contoury terrain. Contour mapping not totally intuitive to me, but good enough. Avoiding all water/green and reading contours made for relatively simplifyable navigation
---
note for event itself
- rough/moderate compass, read contours, and plan to avoid stuff was about all that was needed, with some effort paid to picking medium vegetated routes (bottoms were better than tops) to avoid the slow sand open spaces, and the thicker sage. Shoes full of sand got annoying by the end, but overall I ran okay, and navigated well (<1 min. total I think) which was good for 2nd US in this lightly attended event...

Thursday Jun 24, 2010 #

Running 24:24 [2] 4.39 km (5:33 / km) +72m 5:08 / km
shoes: R-NB-760

95deg loop around VF park... Hamstring still looking dicey

Wednesday Jun 23, 2010 #

Strength 3:00 [1]

20 push ups, 25 crunches, DT Ball, Active stretches (3 different both sides)

Running 22:16 [2] 3.87 km (5:45 / km) +46m 5:26 / km
shoes: R-Brooks Adrenaline

New shoes - a short then slightly longer run, AM, for hamstring

Tuesday Jun 22, 2010 #

Strength 3:00 [1]

I think situps might be helpful, as they help with pelvic tilt, which I think is hamstring issue related, so I did 25 at which point my R-hamstring inside edge (groin, really) cramped. Odd... And then 15 pushups for fun. May do more situps later.

Running 25:00 [2] 4.6 km (5:26 / km) +45m 5:11 / km
shoes: R-NB-Gray-460 # 3

Evening run and more DT & hamstring work

9 AM

Running 57:48 8.69 km (6:39 / km)
ahr:136 max:153 shoes: R-NB-Gray-460 # 3

Tuesday is long run day, but the hamstring is sore, so 1 hour will be it...
Kids are enjoying at day at Dorney Park with no lines...

Monday Jun 21, 2010 #

6 AM

Running 51:43 8.24 km (6:17 / km)
ahr:119 max:140 shoes: R-NB-Gray-460 # 3

with kids on bikes on Betzwood trail, out & back, 28 out, 23 back as Oriana got more confident. 2nd half was a reasonable workout (got about 1 minute ahead of Angelica & MJ.) Active stretch after, no DT.

7 PM

Running 18:54 3.34 km (5:39 / km)
ahr:128 max:139 shoes: R-NB-Gray-460's

In darkness - trying to do the two-light-runs thing to fix the hamstring. Not sure if it'll work, but it's worked for similar stuff in the past. Quite concerned about the 3 weeks of NAOF - I'd really like to be able to race those w/o worrying about hamstring pain and the possibility of long-term damage...

Sunday Jun 20, 2010 #

8 AM

Running warm up/down 1:03 0.09 km (12:21 / km)
ahr:104 max:116 shoes: O-Inov8 Mudclaw 330

Orienteering race 16:50 2.52 km (6:41 / km)
ahr:160 max:182 shoes: O-Inov8 Mudclaw 330

Phone O' - me with no map, AJ with a map - worked quite well after Angelica & Oriana decided to stop taking turns with AJ and let him & I do the navigation and communication
Had there been a third lap, we might have even won the loop :)

Includes a surge up a trail at the end to try to keep ahead of Greg Ahlswede, which I maybe, just maybe, could've done, if I didn't get scared of hamstring damage about halfway up.

Hamstring didn't seem too bad that night or next day - though Tue. was a bit more annoying. Worried about the summer trip with 3 week of racing starting with US Champs in 6 days. We'll just have see how it does, and how much long term damage it sustains...

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