Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 28 days ending Feb 28, 2005:

activity

time

miles

Running

14:39:16

89.57

(9:49)

144.15

(6:06)

910

Orienteering

3:40:52

18.84

(11:43)

30.32

(7:17)

250

8 /

28c

28%

Strength

20:00

Total

18:40:08

108.41

174.47

1160

8 /

28c

28%

averages - sleep:7.5

2:09

0:00

» now

Monday Feb 28, 2005 #

Running long (Recovery. 1) 1:01:49 [2] 7.0 mi (8:50 / mi) +50m 8:38 / mi
shoes: R-Heavy Winter Running Shoes

A little faster than my normal 2 run simply keeping up with Angelica & Jackie (with me on the grass/snow beside the pavement.) Jackie did 10 miles, probably speeding up once Angelica & I droppsed off the pace. Health seems decent, with Right ear still mildly tweaked, but getting better despite the race yesterday.
Quads are sore. I burned them up a few times yesterday trying to pass people near the top of a hill, in order to have an open trail ahead of me on the downhill...

Sunday Feb 27, 2005 #

Running race (Snow, ice, rocks) 1:00:25 [4] 11.0 km (5:30 / km) +435m 4:35 / km
shoes: O-Black/Green VJ Spikes

Ugly Mudder trail race at Mt. Penn. 1-2 inches of snow on 95% of the course made for even slower conditions than last year - but I ran 20 seconds faster and moved up a place in a larger field - 7th of 470. I beat Vadim & Mihai who were 9th and 11th in 61-something, but Chuck C. got me, 4th, in 59-something.
All 4 of us had had some kind of cold or flu in the last 2 weeks, Chuck's being the lightest (got down to a 1-mile running day), mine the most-recovered of the moderate colds, followed by Vadim & Mihai who were less recovered. It probably would have been even tigher between the 4 of us with all in great health!
Previous year's log for this race
Splits
1 mile: 8:28
2 mile: 8:53 (17:21)
3 mile: 8:03 (25:24)
halfway 29:50
4 mile: 8:30 (33:53)
5 mile: 9:59 (43:53)
6.8 mile: 16:35 (60:28)

Running warm up/down (Less down than up) 15:00 [2] 1.5 mi (10:00 / mi) +20m 9:36 / mi
shoes: O-Black/Green VJ Spikes

Friday Feb 25, 2005 #

Orienteering warm up/down 43:30 [2] ** 5.12 km (8:30 / km) +100m 7:44 / km
10c shoes: O-Mixed purple & black

Short and easy in the fields & forest. 3 inches of snow on the ground, but not bad. 35 & sunny. Took it easy as I was sick for a while. This evening, my right ear is starting to hurt a bit, and that's the side that was most congested on Monday. I think tomorrow's gotta be off again. (And then Sunday is the Ugly Mudder race - ~1 hour on muddy, snowy trails. Am I a fool, healthwise, for planning to run this?)

Thursday Feb 24, 2005 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi) +25m 9:17 / mi
shoes: R-Reebok White/Gray/Red

Monday: badly congested on right side of head
slowly bestter on Tuesday and Wednesday, but since the weekend run was so bad, I waited until Thu. I was planning on 20 minutes, but Angelica was sick again so I didn't get started to 8:45pm and I hadn't eaten dinner yet.
Friday I'll aim for 30 minutes, maybe even outside? It's nice and sunny, with snow on the ground (good training...)

Sunday Feb 20, 2005 #

Orienteering warm up/down (Grass, paved) 27:00 [2] * 2.5 mi (10:48 / mi)
10c (sick) shoes: R-Heavy Winter Running Shoes

Pretty congested last night (no sore throat any more) but Sudafed this morning seemed to help. So I ran w/Vadim, aiming for ~45 minutes, but looping nearby home in case I felt bad, at 32 deg., sunny, and little wind. Not too bad. Clearing out congestion (as expected), but started feeling crappy. At about 25 minutes I felt a little nauseous, so I jogged home and quit. Vadim bailed too as he's got a sore throat too.

After I finished, I felt pretty bad, didn't feel like eating lunch, and hit a 100.2 fever. Not much, but feels crappy. I think this cold is winning and I need to take a day or two more totally off... Lots of people in the neighborhood, at work (in CA), and even on AttackPoint seem sick recently (Boris in NY, Sandra in Switzerland, Karen in Sweden - quite a global cold epidemic - good thing it's not too strong.) Anyway I started a thread on the Discussion board to see what people think of running while slightly sick.

Saturday Feb 19, 2005 #

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +30m 9:09 / mi
(sick) shoes: R-Reebok White/Gray/Red

Yesterday was a day off not running, due to sore throat and congestion.

Today, my sore throat is better, but I'm still congested (taking a little Sudafed). Angelica, who's getting better tried 10 minutes on the treadmill and so did I. Felt fine.

Thursday Feb 17, 2005 #

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
(sick) shoes: R-Heavy Winter Running Shoes

Just an easy loop, dressed warm. Still have mild/moderate sore throat.

Wednesday Feb 16, 2005 #

Running warm up/down (Grass) 53:44 [2] 5.2 mi (10:20 / mi)
(sick) shoes: R-Heavy Winter Running Shoes

Moderate sore throat, but no fever, so I dressed extra warm and ran not too hard. Run felt okay, but sore throat didn't get better. (Not that it would have even if I didn't run.) Still, I'm no longer planning to run 2 hours on 2/17. Now (2/17, 4:30pm) I think I'll go check if I have a fever. If not, maybe I'll run 20 minutes and stretch... Somehow I think that's better than nothing, and I don't think I'm quite sick enough for it to hurt. (See comments on Boris's log...)

As for my foot/ankle, it was totally fine despite the nearly hour of running on grass. Very happy about that after the severe limp on the night and morning of Sunday/Monday.

Tuesday Feb 15, 2005 #

Running warm up/down (Paved, grass) 29:57 [2] 3.15 mi (9:31 / mi)
shoes: R-Heavy Winter Running Shoes

Right foot was still a little sore, but not bad. I'll aim for ~60 on trails tomorrow, and 2 hours on Thursday. If that all works I should be up for the 5 mile race on Saturday morning, and back to a normal schedule after that.

However, what was a touch of a sore throat this morning is getting more sore, and the family was pretty darn sick. Hopefully I can resist.

Strength (Hip & Ankle) 5:00 [1]

Light. Stretching my right achilles with my knee bent is a little sore still, as are certain directions of movement of the ankle.

Monday Feb 14, 2005 #

Running warm up/down (Paved, a little grass.) 11:00 [2] 1.22 mi (9:01 / mi)
(injured) shoes: R-Heavy Winter Running Shoes

Apparently I did tweak my Right ankle and hamstring a bit in the fall yesterday. Yesterday evening my right inside ankle near the achilles was a little sore. But then, while walking around in the middle of the night (up & down stairs twice to get meds for the kids & Angelica - everybody but me has the flu) the pain in my ankle was really bad. I took 600mg IB, and it still took 15 minutes to fall asleep. In the morning it was still bad, but it warmed up enough during the day, that I decided to try a short run in the afternoon. Ankle wasn't great, and after the run, I noticed my Right outside hamstring was a little tweaked. (It was my Right foot that slipped, with knee just slightly hyperextending at the beginning of my fall yesterday.)

Still okay this evening. Took 400mg IB after the run to help ensure it doesn't flare up. It seems okay... With luck, I'll just do easy tomorrow, and back to a my regular program with a long run on Thursday.

Sunday Feb 13, 2005 #

Orienteering race (w/Vadim only) 10:52 [4] * 2.25 km (4:50 / km) +50m 4:21 / km
spiked:8/8c slept:7.5 shoes: O-Black/Green VJ Spikes

Didn't have a map, as this was the 15th time I've run this course, but it's still worth a star (one of those new things... :) as I have to think hard about where I'm going (map/course memory).

Rerun #7 at
Fatlands East
was starting 1 minute after Vadim on 2/13/05 after a 30 minute warmup. Fell moderately just before #1. R-knee very lightly tweaked and left elbow & nearby muscles banged a bit, but kept going. Vadim stayed ahead, and he set a course record of 11 minutes flat, which I just barely beat when I crossed the finish line 52 seconds later! Good runs for both, in faster-than-average conditons. Some trails were a bit muddy, but the vegetation is very low this time of year, and there was near zero snow/ice.

My legs do feel well used as I write this - good.

Running warm up/down 50:00 [2] 5.0 mi (10:00 / mi)
shoes: O-Black/Green VJ Spikes

Warmup w/Clem & Dasha in VF Joy forest & trails
Cooldown = Flag Pickup

Sprint - Splits

Saturday Feb 12, 2005 #

Orienteering (Local map loop) 32:00 [2] * 2.67 mi (11:59 / mi) +50m 11:20 / mi
shoes: R-Heavy Winter Running Shoes

This was Friday's workout, done Sat. AM...

Strength (Hip & Ankle) 5:00 [1]

Orienteering warm up/down (Setting flags) 20:00 [3] * 2.5 km (8:00 / km)
shoes: O-Black/Green VJ Spikes

Orienteering race (Rerun) 11:30 [4] * 2.25 km (5:07 / km) +50m 4:36 / km
shoes: O-Black/Green VJ Spikes

Time estimated as watch glitched. Probably 15 seconds faster? Not sure.

Thursday Feb 10, 2005 #

Running (Grass, trails) 1:42:00 [2] 10.2 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

VF park for 70 minutes with Angelica, then ran home (she drove back)

Wednesday Feb 9, 2005 #

Orienteering (home map) 31:00 [2] 3.88 km (7:59 / km)
slept:7.5 shoes: R-Heavy Winter Running Shoes

Strength (Hips & ankles) 5:00 [1]

Tuesday Feb 8, 2005 #

Running (Fields) 36:00 [2] 4.5 km (8:00 / km) +50m 7:35 / km
shoes: O-Mixed purple & black

Warmup and cooldown for intervals in a field at VF park. Some snow/grass/dirt in the fields. Feet/ankles were the limiting factor.

Running (Terrain intervals) 19:17 [4] 4.0 km (4:49 / km) +50m 4:32 / km
shoes: O-Mixed purple & black

1 km in field, ~Up/down/up/down
5:12, 4:39, 4:58, 4:28

Monday Feb 7, 2005 #

Running (Crusty snow & tall grass) 30:27 [2] 4.0 km (7:37 / km)
shoes: R-Heavy Winter Running Shoes

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Heavy Winter Running Shoes

Need to do more of this, as my R-IT band was upset after the intervals, and the long run, last week.

Sunday Feb 6, 2005 #

Running (Grass, wet shallow snow,) 2:09:13 [2] 12.92 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

Out of gas at 95 minutes. Really dead at 110, but Vadim was with me so I kept running. Probably would have walked it in if I was alone.

Saturday Feb 5, 2005 #

Orienteering (Near race pace) 45:00 [4] 6.0 km (7:30 / km)
shoes: R-Reebok White/Gray/Red

Tried to run race pace, by myself in snow, making up a course (from lots of courses drawn on a training map) as I went along.

Thursday Feb 3, 2005 #

Running (Trails @ Rancho) 1:51:04 [2] 11.0 mi (10:06 / mi) +200m 9:33 / mi
shoes: R-Reebok White/Gray/Red

Started in the dark (almost an hour before sunrise). There were lots of other people there, but most of them were walking or running with no lights. There was a crescent moon, but that's not much... Felt kinda tired.

Wednesday Feb 2, 2005 #

Running (Hash) 40:00 [3] 3.0 mi (13:20 / mi) +50m 12:41 / mi
shoes: R-Reebok White/Gray/Red

Fairly nice HHH run in Morgan Hill, but the pack was just 2... pretty sad for what would have been a good pack run. The beer check had chairs for all, on the top of a hill, which made it pretty nice. On the way to the on-on-on, I noticed it was nearly 9pm, and bailed, so I could run at 6am the next morning...

Tuesday Feb 1, 2005 #

Running (Dirt/Paved) 32:16 [2] 3.59 mi (8:59 / mi)
shoes: R-Reebok White/Gray/Red

Run w/Scott @ lunch near QC

Running (Track Intervals) 17:04 [4] 4.6 km (3:43 / km)
shoes: R-Reebok White/Gray/Red

5x1000, ex. 4th was 600, cut short.
3:42, 3:41, 3:41 - - 3:40

Running (Intra-interval) 30:00 [2] 3.33 mi (9:01 / mi)
shoes: R-Reebok White/Gray/Red

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