Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 1, 2012:

activity	#	time	miles		km		+m
Running	7	5:57:53	35.82	(9:59)	57.65	(6:12)	175
Orienteering	2	1:31:31	9.17	(9:59)	14.75	(6:12)	465
Strength	2	7:00
Total	7	7:36:24	44.99		72.4		640

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Sunday Apr 1, 2012 #

Event: DVOA Warwick County Park

Orienteering race 53:20 [4] 8.14 km (6:33 / km) +377m 5:19 / km
shoes: O-Icebug Sisu 10.5

DVOA Warwick. 8 sec's behind speedy - much slower, just cleaner.

Looking at splits, I'm appalled that I'm still 10% slower than speedy, given I thought I've recovered. I'm not sure how much of this is speedy being speedier, or me being slower.

Some of it is me slower, on rocks, e.g. I did win two of the uphill legs, and one long semi-uphill trail run leg, where ankle fear wasn't a limiting factor. Though my heart rate didn't drop that much on the many legs - flats, side hills and downhills, where speedy kicked my b***. I can only hope that "L4" pace was just inefficient, because I'm quick-stepping, vs. the leaping I'll do when my ankle is stronger?

R-ankle's still got some modest soreness on the run, and frankly I'm happy I can run given the size of swelling from injury of ~5 wks ago, but I'd still like to get it stronger. Figure 8 running loops in many of my slower and/or faster trainings seems one of the easiest to do, and reasonably productive ways to continue to loosen/strengthen.

Running 5:00 [2] 0.8 km (6:15 / km)
shoes: O-Icebug Sisu 10.5

Some warm up, and some cooldown. Not much of either. More warmup might've been good, but it was getting late, and I was still a bit full from breakfast.. (gotta switch back to oatmeal pre-race...)

Red - Splits

Saturday Mar 31, 2012 #

Event: Tyler Arboretum Trail Run (10k)

Running 52:27 [2] 9.1 km (5:46 / km) +145m 5:20 / km
shoes: R-NB 461 Black # 2

Stupidly forgot about the Tyler 10k, and ran a look around near home.

C • Were you registered for Tyler? 2

Friday Mar 30, 2012 #

Orienteering 28:45 4.39 km (6:33 / km) +47m 6:13 / km
shoes: R-NB 461 Black # 2

To, around Wilson Park - vetting Treasure Hunt course

Orienteering tempo 9:26 [4] 2.22 km (4:15 / km) +41m 3:53 / km
ahr:160 shoes: R-NB 461 Black # 2

Memory O' sprint of the Treasure Hunt course

Running intervals 21:57 3.75 km (5:51 / km) +30m 5:38 / km
shoes: R-NB 461 Black # 2

6:57 1.75km, with Oriana & Jessica on bikes. They won, barely.
Then jog home with them.

Thursday Mar 29, 2012 #

Strength 3:00 [1]

100R ankle twists
10e bridge hamstring drops
10e eccentric hip flexor drops

Running 1:18:27 12.3 km (6:23 / km)
shoes: R-NB 461 Black # 2

Barely awake with Oriana to school and back pushing her bike (hunched over to reach the seat - call it run-under-vegetation training ;) )

Then with Angelica & Tom around VF Park. Windy/cold for my choice of shorts + one thin layer on top.

Wednesday Mar 28, 2012 #

Strength 4:00 [1]

100L, 200R ankle twists
10e bridge hamstring drops
10e eccentric hip flexor drops

Running 53:55 9.5 km (5:41 / km)
shoes: R-NB 461 Black # 2

Run w/Angelica, Natasha & Jenni (how could I pass that up? ;) around VF Park, doing a few 30-sec to 3-minute pushes, since it was intervals day. Natasha joined me for several of the surges. Jenni for one of them. Angelica was fully resistant to my attempt to get her to push hard...

Running 29:42 3.5 km (8:29 / km)
shoes: R-NB 461 Black # 2

Ankle drills, an a little jogging, with AJ

Tuesday Mar 27, 2012 #

Running 1:32:00 [2] 14.5 km (6:21 / km)
shoes: R-NB 461 Black # 2

Around Wilson Park, vetting Angelica's Treasure hunt, while listening to (and occasionally talking to) a conference call at work. Then another loop around VF park, listening to a different conf. call at work.

Monday Mar 26, 2012 #

Running 24:25 [2] 4.2 km (5:49 / km)
shoes: R-NB 461 Black # 2

Intent was 40 minutes, but did to many errands and work checkins in AM, so by the time I ran (to rite aid to look for underwrap - they don't carry it), and looped back home I was out of time. So the plan was to add the missing 16 minutes to tomorrow's planned 2hr run...

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