Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2004:

	activity	#	time	miles	km	+m
	Orienteering	11	15:00:45	57.88	93.14	1875
	Running	24	11:12:44	68.91	110.9	578
	Strength	4	19:00
	Other Aerobic	1	10:00
	Total	29	26:42:29	126.79	204.04	2453
averages - sleep:10.3

2:16

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Tuesday Nov 30, 2004 #

Running 1:15 [2]
slept:9.0 (sick)

Mini-warmup and stretch. Still coughing lightly and head fuzzy (feverish?), but the Excedrin & Diet Coke combo seems to work well.

Monday Nov 29, 2004 #

Running (Grass) 20:00 [2] 2.0 mi (10:00 / mi)
slept:12.0 (sick)

R-ear pretty sore, plus a very mild cough - both started yesterday. I may move tomorrow's intervals out a day.

Also, my L achilles has got some mild pains in it - not too surprising after the weekend, esp. yesterday's rocks.

Sunday Nov 28, 2004 #

Orienteering (Race) 47:30 [4] 5.8 km (8:11 / km) +240m 6:47 / km

Mt. Penn. Pretty rough & rocky - mostly smallish foot-size rocks that were fairly loose, and plenty of leaves to slip over the rocks too. I think the whole Mt. Penn map could be described as 'cairn, 2000x5000 meters'...

Quads really beat at the end - mostly I think from one long climb, and from catching all the short jarring slips on the ~3 minute downhill finish.

Running (Warmup) 4:00 [3] 0.4 mi (10:00 / mi)

Red - Splits

Saturday Nov 27, 2004 #

Running (Warmup/Cooldown) 7:00 [3] 0.7 mi (10:00 / mi)

Orienteering (Race Re-run - Grass, Fore) 1:06:54 [4]

Valley Goat rerun (originally 2/29/04) - Very hard run with Vadim nearby the whole time, but we couldn't quite beat Sergei Z's winning time from the original race (fairly close though.)

Lungs were the most tired part at the end! Good!

Long - Splits

Friday Nov 26, 2004 #

Running (Muddy trails) 40:00 [2] 4.0 mi (10:00 / mi)

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

Thursday Nov 25, 2004 #

Orienteering (Long Slow Line O') 2:16:00 [2] 15.11 km (9:00 / km)

Forest & fields of VF Mt. Joy - good to do line O' as it keep me interested in running for that long. Still noticing many things on that map that I've never seen before, and I still can't read much of the vegetation (although that part is aging...)

Wednesday Nov 24, 2004 #

Running 27:00 [2] 2.7 mi (10:00 / mi)

Street @ night, in light rain, but quite warm @~60 with no wind.

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

Tuesday Nov 23, 2004 #

Running (Muddy trails) 40:00 [2] 4.0 mi (10:00 / mi)

Before/during/long after

Running 4:30 [5] 0.8 mi (5:38 / mi) +60m 4:34 / mi

8x hill repeats - up trail - started :46, then :37, then several near :31. Simply getting used to trail and how fast I could push w/o slipping was useful.

Also, the trail went uphill fairly steeply for first ~8 seconds, after which I could try to push just as hard, albeit on a flat section, thus really speeding up. I think this was really useful, mentally.

Monday Nov 22, 2004 #

Running 35:00 [2] 3.5 mi (10:00 / mi)

Sunday Nov 21, 2004 #

Orienteering (Race) 50:00 [4] 7.2 km (6:57 / km) +270m 5:51 / km

Raced hard at Tourne County Park - only one ~1min mistake and a few smaller issues but pushed hard and park was very open at this time of year so you could see terrain features and bags from a distance.

Running (Warmup) 5:00 [3] 0.5 mi (10:00 / mi) +25m 8:39 / mi

Orienteering (Cool/control pickup) 25:00 [3] 2.0 km (12:30 / km) +100m 10:00 / km

Red - Splits

Saturday Nov 20, 2004 #

Event: Susquehanna Stumble

Orienteering (Race) 1:17:00 [4] 8.0 km (9:38 / km) +300m 8:06 / km

2nd half of Stumble. 7 minutes ahead of Platt (although he'd run the first loop, and I got tagged off to from Angelica...)

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

Friday Nov 19, 2004 #

Orienteering 1:28:00 [2] 8.0 km (11:00 / km) +100m 10:21 / km

Two loops around VF Joy east

Thursday Nov 18, 2004 #

Orienteering (Forest, Trails, Paved) 50:00 [2] 4.55 mi (10:59 / mi)

Loop in and out of VF Park - planning on ~2 hr., cut to 90 min. by work, then ran out of energy at 30 minutes so cut it even shorter. Aiming to do 2 hours tomorrow AM...

Wednesday Nov 17, 2004 #

Running (Trails, Grass) 42:00 [2] 4.2 mi (10:00 / mi)

12 before, ~5x4 during, and 10 after hill sprints

Running (Hill intervals, grass/tra) 18:11 [5] 4.0 km (4:33 / km) +300m 3:18 / km
slept:10.0

5x hill intervals
VF Mt. Joy - Cannon sign to hilltop parking lot
3:45, 3:40, 3:39, 3:37, 3:30
Much more even splits than previous attempts as I got started hard on the first one by imagining Boris running ahead of me :)
Splits compare well to 10/1/03 & 8/31/04 workouts

Major overuse of the re-run feature

Tuesday Nov 16, 2004 #

Running (Paved, trails, grass) 1:10:00 [2] 7.0 mi (10:00 / mi) +100m 9:35 / mi

Run home after dropping of car, then back to get car a few hours later.

Monday Nov 15, 2004 #

Running (Grass) 27:00 [2] 2.7 mi (10:00 / mi)

Feel pretty good after yesterday. Some extra stretching and some situps too.

Sunday Nov 14, 2004 #

Running (Dirt road, forest) 13:00 [3] 1.44 mi (9:02 / mi) +30m 8:29 / mi

Warmup and in-between races

Orienteering (Race) 1:17:30 [4] 9.7 km (7:59 / km)

Clean run, but not quite as fast as I should have been moving.

Orienteering (Race - Relay Anchor) 23:15 [4] 3.6 km (6:28 / km) +135m 5:26 / km

This was proper hard running race pace, as I knew I needed to catch up 1:42 & pass and beat Peggy D. by 5 minutes to take the Mid-Atlantic Champs for DVOA - which I did! One moderate fall did some hand and arm damage, but nothing major - just a normal risk for pushing hard! Great forest...

Blue - Splits

Relay leg 3 - Splits

Blue - Splits

Saturday Nov 13, 2004 #

Running (Grass/Paved) 1:00:00 [2] 6.67 mi (9:00 / mi)

2+, harder by the end to keep warm. Overnight flight on Thu. night didn't get me training well yesterday.

Strength (Situps & Hip squats) 5:00 [1]

Thursday Nov 11, 2004 #

Orienteering (Race) 1:27:29 [4] 5.5 km (15:54 / km) +430m 11:26 / km

BAOC Champs Blue Pre-run. A little dark at start (slightly pre-dawn) was _part_ of cause of 13 minutes of errors - see split/comments (on 11/14 date) for more info.

Insoles were major issues too. L-calf a little tweaked in PM.

Running (Warmup) 13:00 [3] 1.5 mi (8:40 / mi) +30m 8:10 / mi

~45-50 light rain, wind at times, but warmed up well anyway in just a long-sleeve O'top/pant/gaiters.

Strength (Hip squats) 4:00 [1]

My strength training has been pretty weak for a while...

Wednesday Nov 10, 2004 #

Running (Treadmill) 35:00 [2] 3.83 mi (9:08 / mi) +8m 9:05 / mi

Tuesday Nov 9, 2004 #

Running (Warm/Intra/Cool) 29:00 [2]

Running (Track 6x1/2 mile) 18:06 [4] 3.0 mi (6:02 / mi)

6x1/2 mile w/ 1/8 mile jogging (~90sec) rest btwn
1:32+1:31= 3:03
44+45+45+44= 2:58
45+46+46+45 = 3:02
45+47+47+44 = 3:03
44+47+47+45 = 3:03
44+46+45+42 = 2:57
alone (baoct didn't show up - 2days after long O'...)

Monday Nov 8, 2004 #

Running (Trails, Grass) 35:00 [2] 3.0 mi (11:40 / mi) +25m 11:22 / mi

Sunday Nov 7, 2004 #

Running (Grass) 5:00 [3] 0.5 mi (10:00 / mi)

Not-great warmup

Orienteering (Race) 1:12:37 [4] 8.6 km (8:27 / km) +300m 7:11 / km

Decent race - clean, and forest was fast in places, bumpy in others. Beat Mihai by 3 seconds but I suspect Clem will have beaten me by a few minutes.

Blue - Splits

Saturday Nov 6, 2004 #

Other Aerobic (Water Play) 10:00 [1]

40 minutes in the Cabrini pool with kids - 10 minutes credit towards actual exercise.

Friday Nov 5, 2004 #

Running (Grass, trails & forest) 25:00 [2] 2.5 mi (10:00 / mi)

Thursday Nov 4, 2004 #

Orienteering (Forest, Tall & short gras) 1:39:30 [2] 7.65 mi (13:00 / mi)

VF Mt. Joy, 50 degrees & rainy, got too dark for forest running with my crappy light after ~70 minutes so I headed back along the bike trail.
- Forest is _so much_ nicer now that the stlitgrass is laying down.
- On day 2 of last weekend A-meet I had a problem that I've had few times in the past. My insole, which is taped to a plastic orthotic, starts coming loose and bunching up by the toes - this only happens when it's wet, long and steep in places, as Day 2 was last week. This is a big problem and fortunately it happened near the end. I see two general solutions: get new insoles, or glue the darn things together better. For the last few months I've been walking more and more with no special arch support, and so I tried today's run in Super-feet insoles, which have a moderate arch support built in, and are strudy enough to have no problems with wet steep conditions. The arch is notably lower than my current supports and my feet weren't that happy, so I think I'll try the glue thing next.
- I need a new headlamp too. I finally threw out the ~10 year old lamp that was having electrical issues, but now I only have a tiny light that wasn't even very helpful for running on grass.

Wednesday Nov 3, 2004 #

Running (Grass, paved) 36:00 [3] 4.24 mi (8:29 / mi)

Tuesday Nov 2, 2004 #

Running (Track Intervals) 12:42 [5] 3.61 km (3:31 / km)

5x400 w/ 400 jogging rest in ~79-81 (with others)
then
1xmile in 6:02 (alone)

Running (Intra/warm/cool) 25:00 [2] 2.5 mi (10:00 / mi)

Monday Nov 1, 2004 #

Running (Rough trail) 20:00 [2] 2.0 mi (10:00 / mi)

Muscles a little stiff from jarring Day 2 O' event.

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