Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Apr 30, 2004:

	activity	#	time	miles	km	+m
	Running	19	13:33:35	77.23	124.3	1100
	Orienteering	8	9:23:23	42.47	68.35	1180
	Strength	4	45:00
	Other Aerobic	2	20:00
	Total	24	24:01:58	119.7	192.64	2280
averages - sleep:9

2:18

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Friday Apr 30, 2004 #

Running (Grass) 30:00 [2] 3.0 mi (10:00 / mi)

Running (Strides) 1:00 [5] 0.2 mi (5:00 / mi)

Running (Pliometrics) 2:00 [4] 0.2 mi (10:00 / mi)

Thursday Apr 29, 2004 #

Orienteering (Long/Slow/LineO) 1:30:15 [2] 8.2 mi (11:00 / mi)

Grass & forest @ VF park

Wednesday Apr 28, 2004 #

Running 1:04:30 [3] 6.0 mi (10:45 / mi)

Tuesday Apr 27, 2004 #

Running (Warmup) 5:00 [2] 0.5 mi (10:00 / mi)

All I did was warmup and stretch. I decided to do intervals with Angelica, around the edge of a field near a playground where the kids would play. Angelica wouldn't leave the kids though...

Monday Apr 26, 2004 #

Running (Wet Grass) 30:00 [2] 3.0 mi (10:00 / mi)

L-foot outside bottom sore (like long time R-foot). Not too bad and stretched it well... Overall, lower legs a little stiff, but not too bad.

Sunday Apr 25, 2004 #

Running (Warmup) 5:00 [2] 0.5 mi (10:00 / mi)

Broken into pieces, and generally poor warmup/stretch

Orienteering 1:51:27 [4] 13.0 km (8:34 / km) +350m 7:33 / km

12th in the Billygoat. Good run w ~3 minutes of errors on a pretty tough course. Skip (15) was worth ~3 minutes, vs. better skips (5, 18) of ~4 minutes.

Billygoat - Splits

Saturday Apr 24, 2004 #

Event: THE Billygoat

Orienteering (Race-Short) 40:02 [4] 4.5 km (8:54 / km) +90m 8:05 / km

Short course. One ~1.5 minute error. Many others had much worse issues though, so my placing was quite good among tough competition.

Orienteering (Race-Short) 17:23 [4] 2.6 km (6:41 / km) +40m 6:13 / km

head to head short course. Lost 30 seconds each loop to Jon Torrance. Got caught 1 minute by Doug Mahoney just over half way. Waddington started 3 minutes after me and finished steps behind....

A Loop, then B loop - Splits

Blue - Splits

Thursday Apr 22, 2004 #

Running (Dirt/grass trails) 1:00:00 [2] 6.0 mi (10:00 / mi) +100m 9:30 / mi

Relatively short 'long run', due to illness earlier in the week, and Billygoat weekend upcoming.

At one point, the trail I was on got really wet & muddy. Fortunately, someone had laid 1ft diameter slices of a log along it to step from one to another. Probably 50 all told and nicely spaced out. About halfway through that trail section, I noticed one of the log slices was way off to the side, leaving a large gap. In the two seconds I had to consider that, I was planning my footing for the relatively long jump/stride, and I did not think about _why_ the log slice was way off to the side.

Apparently, they logs were just layed gently on top of the mud, and we're not embedded in it. Not surprisingly (in retrospect), shortly after I jumped over the gap to the log slice, there were suddenly two log slices out of place, and I was lying on my side in the mud. Fortunately, the mud was quite soft, so I sustained little damage, and there was a nearby stream to wash off the mud that covered about half of my body (and face & hair...)

One of these days, someone will catch an orienteer doing somthing similarly clumsy on video, and they'll be $10,000 richer...

Wednesday Apr 21, 2004 #

Running (Paved/Grass) 20:00 [2] 2.22 mi (9:01 / mi)

Mostly recovered from sore throat/stuffy nose. That's why I didn't run yesterday though.

Strength (Gym - ONA1) 12:00 [1]

Monday Apr 19, 2004 #

Running (Paved/grass) 17:00 [2]
(sick)

Mild sore throat started eve. after VF Fatlands. It seems to be getting better now on Tue. but I'll probably just run short again, if at all. I really want to recover by the BillyGoat weekend...

Sunday Apr 18, 2004 #

Orienteering (Race) 1:00:16 [4] 8.7 km (6:56 / km) +100m 6:33 / km

Good race except for a 3.5 minute loss at a pick-a-bush bingo control. (150m x 150m area that is mostly patchy dark green with some yellow and lots of unmapped trials - The map had changed substantially, and I missed the bag at least 3 times before the grid search hit.

Aside from that though, I would have won by 2 minutes, so I was running well - especially at the end. Vadimas had a great race too.

Orienteering (Warmup/cooldown) 25:00 [3]

18 minute White course jog for cooldown w/Clem, Vadim & Patrick.

Red - Splits

Saturday Apr 17, 2004 #

Orienteering (Race - Poor effort) 45:00 [4] 4.9 km (9:11 / km) +100m 8:20 / km

Evansburg, hit barbed wire hard on shins (missed barbs fortunately, and will probably be fine by BillyGoat (unless I hit it again :)

Running poorly on first warm O' day. Bad warmup.

Thursday Apr 15, 2004 #

Running (Hill Intervals) 23:10 [4] 3.06 mi (7:34 / mi) +360m 5:33 / mi

Rancho, power lines hill 1st segment.
3:53
3:52
3:56
3:50
3:58
3:41

By golly have I gotten slow at intervals. I just looked at the times for this, as the first split of a 3.6 mile course, and the times for that split range from 3:05 to 3:54. My best was 3:25. I thought I was pushing hard, but I was alone, so maybe I was just being wimpy? Where are all the orienteers that actually train? Baoct seems pretty thin these days, and dvoat has never netted me a single weekday training partner...

My O'race performance has been pretty decent this Spring, but my intervals have been sucking. I even switch to lighter shoes, but alas it didn't do very much. Strange.

Running (Dirt. Warmup,intra,cool) 44:00 [2] 4.17 mi (10:33 / mi) +60m 10:06 / mi

Tommorrow is two long plane rides so I probably won't run then either, but Sat & Sun are both local O'.

Other Aerobic (Elliptical) 10:00 [2]
slept:9.0

Missed workout yesterday, so tried to squeeze it in 8 AM, but I was really, really tired (desptie 9hr sleep... ?)

Strength (Quad/Hip & Calves) 5:00 [1]

Too tired (sleepy) to do a real workout

Tuesday Apr 13, 2004 #

Running (Treadmill) 9:00 [2] 1.06 mi (8:29 / mi)

Warmup for gym

Strength (Gym Legs) 8:00 [3]

Running (Hilly hard dirt trails) 1:20:00 [3] 9.31 mi (8:36 / mi) +570m 7:13 / mi

3+. This was intended as long-slow (2), but I ran with Syd, and he dragged me around. At the end, he finally admitted he was running moderately hard too. Uphill he was really dragging me (and waiting a few times.) Flat and downhill was more even (until he put in a near 3 minute last 1/2 mile...)

Monday Apr 12, 2004 #

Running (Hard dirt/rocks/paved) 26:04 [2] 2.9 mi (8:59 / mi)

Saturday Apr 10, 2004 #

Orienteering (Race-Easy) 53:30 [3] 5.7 km (9:23 / km)

After Mudfest

Running (Race - Trails/rocks/strea) 1:15:21 [4]

Mile Splits:
1: 6:52
2: 6:25
3: 7:39
4: 7:08
5,6,7: 29:08
7.8: 6:05
9: 9:05
15k: 2:57 total 1:15:21

Hard race. Lost ~1.5 min @ mile 5 for Left shoe insole issues.

Running (Warmup/Cooldown) 10:00 [3] 1.11 mi (9:01 / mi)

For MudFest

Green - Splits

Friday Apr 9, 2004 #

Running (Grass) 15:00 [2] 1.5 mi (10:00 / mi)

Two hard races tomorrow so today is easy...

Thursday Apr 8, 2004 #

Running (Grass/Paved) 2:00:00 [2] 12.63 mi (9:30 / mi)

Home to VF Park to Schuykill to train tracks then home

Wednesday Apr 7, 2004 #

Running (Grass/Paved) 35:00 [2] 3.68 mi (9:31 / mi)

Strength (Gym ONA2) 20:00 [1]

Tuesday Apr 6, 2004 #

Running (Paved/Grass) 15:00 [2] 1.5 mi (10:00 / mi)

~1pm, from car inspection

Running (Warm/Cool/Intra) 25:00 [3] 2.78 mi (9:00 / mi)

~6pm

Running 16:30 [4] 4.4 km (3:45 / km)

11x400 intervals with 200m rest. I chose lane 0, the grass next to the inside of the track for better O' training.
90, 85, 85, 88, 88,
90, 98, 95, 95, 95, 90

Not fast. I wonder if my heavy winter running shoes are slowing me down.

Monday Apr 5, 2004 #

Other Aerobic (Water running) 10:00 [2]

And a little stretching

Sunday Apr 4, 2004 #

Running (Warm/Cool) 10:00 [3] 1.11 mi (9:01 / mi)

Orienteering (Race) 1:04:30 [4] 8.5 km (7:35 / km) +200m 6:47 / km

Blue - Splits

Saturday Apr 3, 2004 #

Running (Misc. Warmup/Cool) 30:00 [3] 3.33 mi (9:01 / mi) +10m 8:56 / mi

Orienteering (Race) 16:30 [4] 2.5 km (6:36 / km)

Relay - Led through 2.5, then missed 3, and followed train the rest of the way, which really pulled away once we got out of the forest.
Overall felt pretty energetic and fast this weekend. I'm not sure if it was the relatively light week, before this?

Orienteering (Race) 39:30 [4] 4.75 km (8:19 / km) +300m 6:19 / km

Blue, Short, 5th, ~1:30 behind Boris in 1st.

Blue Day 1 - Splits

Relay A - Splits

Thursday Apr 1, 2004 #

Running 45:00 [2] 4.74 mi (9:30 / mi)

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