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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2005:

activity # timemileskm+m
  Running24 21:38:18 142.0(9:09) 228.53(5:41) 130510 /15c66%
  Orienteering7 10:42:47 42.67(15:04) 68.67(9:22) 910154 /216c71%
  Strength8 41:00
  Total27 33:02:05 184.67 297.2 2215164 /231c70%
averages - sleep:6.9 rhr:40

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Friday Sep 30, 2005 #

Running (Trail) 41:00 [2] 4.3 mi (9:32 / mi) +10m 9:28 / mi
shoes: R-Reebok White/Gray/Red

With AK on North Schuykill canal trail. A bit chilly. In a hurry to get kids to school we didn't eat breakfast, so we got pretty tired by the end. Hopefully I'll feel better than this at the 25th km of the Highlander.

Thursday Sep 29, 2005 #

Running long (Trails) 1:29:30 [2] 9.94 mi (9:00 / mi)
ahr:140 max:148 shoes: R-Reebok White/Gray/Red

On the short end of long, due to Highlander... Flat along Schuykill Canal across from Phoenixville. Didn't know there was so much public trail back there.

Wednesday Sep 28, 2005 #

Running intervals (Grass, track) 18:39 [4] 4.8 km (3:53 / km)
shoes: R-Reebok White/Gray/Red

Fast Tracks @ Conestoga. Lots of people, friendly too. Met Russ, Don, George & Bill who were all a bit faster than me in Group '1'.

4x1200, lane 0 (grass, mostly), 400 in ~3 min rest
48+50+51+50+45+49 = 4:53
94 +47+47+46+46 = 4:40
46+47+47+47+ 93 = 4:40
45+46+46+43+43+43 = 4:26

Running warm up/down 27:00 [2] 2.7 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Tuesday Sep 27, 2005 #

Running intervals 5:16 [4] 0.75 mi (7:01 / mi) +10m 6:45 / mi
slept:8.0 shoes: R-Reebok White/Gray/Red

One hard loop of a gravel trail @ Black Rock in Phoenixville

Running (Trails, Grass, Paved) 54:52 [2] * 5.49 mi (10:00 / mi) +25m 9:51 / mi
shoes: R-Reebok White/Gray/Red

Black Rock preserve - a bit of explorering, then out north across the river, and a few loops around a free farm/zoo I didn't know existed.

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

Evening. Right IT just a little upset, and Right foot was a little sore on trail today. Odd.

Monday Sep 26, 2005 #

Running (Paved, trail, grass) 1:02:00 [2] 5.8 mi (10:41 / mi) +100m 10:09 / mi
slept:7.5 shoes: R-Reebok White/Gray/Red

Horseshoe trail in West Charlestown, plus some searching for the trail. My pace appears to be really slow. I had to bash some briars out of the way in places, but much of the rest was paved. I should take my HR monitor along more to force me to stop slacking on these slower runs...

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

After run, while parked maybe illegally at the base of a driveway of a radio tower. The gates were closed when I parked and open when I got back to the car... Nobody towed me away though. Not much on-street parking in that neighborhood. I've notice that these runs are taking me 20+ minutes extra driving than coming straight back via Valley Forge. It's just that the traffic looks so bad when driving the kids to school. Maybe I should go shopping or something, then run.

Sunday Sep 25, 2005 #

Running warm up/down 8:00 [2] *** 0.89 mi (8:59 / mi)
spiked:10/15c slept:7.5 shoes: O-Black/Green VJ Spikes

Sporadic warmup with bits of running here and there in the 30 minutes before I start. Tag with kids included. (That's a fun warmup :)

Orienteering race 51:27 [4] *** 6.7 km (7:41 / km) +150m 6:54 / km
shoes: O-Black/Green VJ Spikes

warwick. lots of trail, and briary white. nav. was decent + pushed on trails, but hr probably dropped often as I was hesitant many times. A rerun would probably shave 5+ minutes, mostly in the last 20% of each leg.

My time was decent vs. the competition. Probably due to (1) no major mistakes (several 10-30 sec. issues isn't too bad.), and (2) starting relatively late (with several 'paths' of less resistance through the thorns.)

Red - Splits

Saturday Sep 24, 2005 #

Running 30:00 [2] 3.0 mi (10:00 / mi)
(rest day) shoes: R-Reebok White/Gray/Red

easy, pre race

Friday Sep 23, 2005 #

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

Short run w/AK

Running intervals (Strides) 40 [5] 0.13 mi (5:08 / mi) +3m 4:47 / mi
shoes: R-Reebok White/Gray/Red

On grass, 2 moderately downhill, 1 moderately up.

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

Thursday Sep 22, 2005 #

Running long 2:15:30 [2] 13.5 mi (10:02 / mi) +200m 9:36 / mi
shoes: R-Reebok White/Gray/Red

Loop on the Horseshoe trail near 29, btwn dropping AJ @ school & picking him up. Started at the furthest point I got to from VF park, and ended up well, approx. here

Wednesday Sep 21, 2005 #

Running 1:00:01 [2] 6.67 mi (9:00 / mi) +200m 8:14 / mi
shoes: R-Reebok White/Gray/Red

With AK while kids in school. Nice now that both are in school :). Ran from Wash. HQ to 226 VSL & back. Out over the hill (35 min) back via the creek (25 min).

Running intervals (One strid on grass) 15 [5] 0.04 mi (6:17 / mi) +2m 5:26 / mi
shoes: R-Reebok White/Gray/Red

Shoulda done more...

Tuesday Sep 20, 2005 #

Running warm up/down (Grass, trails) 46:30 [2] 5.17 mi (9:00 / mi)
shoes: R-Reebok White/Gray/Red

Running intervals 18:20 [4] 2.88 km (6:22 / km) +340m 4:00 / km
shoes: R-Reebok White/Gray/Red

5 x Cannon sign hills - Didn't feel great before running - not quite as bad while running but not good.
1:39 + 2:01 = 3:40
1:39+ 1:56 = 3:35
1:41 + 2:11 = 3:52
1:39+ 2:01 = 3:40
1:35 + 1:57 = 3:32
After the 3rd interval I thought I was done, but visualizing Dan S-H & Mihai running alongside helped me push... These would be much better done with real competitors alongside, for motiviational reasons.

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

VF-Joy Cannon Sign to Hilltop Lot - Splits

Monday Sep 19, 2005 #

Running 45:00 [2] 5.0 mi (9:00 / mi)
ahr:140 shoes: R-Reebok White/Gray/Red

Neighborhood

Running intervals (4xstrides) 10:00 [5] 2.0 mi (5:00 / mi) +15m 4:53 / mi
shoes: R-Reebok White/Gray/Red

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

Sunday Sep 18, 2005 #

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: O' Black/Orange VJ Twisters

Orienteering race 1:18:30 [4] *** 7.5 km (10:28 / km) +200m 9:14 / km
spiked:4/13c shoes: O' Black/Orange VJ Twisters

~7-10 min. of mistakes (I think) put me well back (5-6 minutes) of both Clem & Randy. Still, given how awful Clem & Randy were saying the forest was, I was prepared for awful forest, and it wasn't bad. Only crawled for ~150m total, and pushed through thick mtn. laurel for ~500m. Maybe I went too far around the green?

Red - Splits

Saturday Sep 17, 2005 #

Orienteering 2:00:00 [2] **** 10.0 km (12:00 / km) +300m 10:26 / km
slept:5.0 shoes: O-Black/Green VJ Spikes

20 minutes before lunch, then two hourish loops afterwards. Angelica did most of the training and I just did some contour reading practice and control pickup afterwards. After 5 hours sleep on two planes and one car it wasn't bad to do light training.

Friday Sep 16, 2005 #

Running 1:10:00 [2] 8.24 mi (8:30 / mi)
slept:6.0 shoes: R-Reebok White/Gray/Red

Long Beach Conv. Ctr. to the end of the public access to Long Beach Shipyards, and back.

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

Thursday Sep 15, 2005 #

Running warm up/down (and intra. Mostly concre) 1:00:00 [2] 7.5 mi (8:00 / mi)
shoes: R-Reebok White/Gray/Red

Running intervals 25:50 [4] 4.0 mi (6:28 / mi)

Mile Intervals on concrete. Mile 7-8 of the Long Beach marathon, according to the pavement markings. Was it long, or was I slow-ish?
6:40
6:25
6:23
6:22
ran back the mile in between for ~9-10min. rest.

Wednesday Sep 14, 2005 #

Running (Grass, sand beach) 40:00 [2] 4.44 mi (9:01 / mi)
shoes: R-Reebok White/Gray/Red

Early AM in Long Beach, CA before ION-GNSS 2005 meetings (3-days...)

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

Tuesday Sep 13, 2005 #

Note

Flew PA to CA. Attend meeting. Gave presentation. Helped people to fix stuff. Flew San Jose, CA to Long Beach, CA. Didn't run... :(

Monday Sep 12, 2005 #

Running (Easy) 12:10 [2] 1.3 mi (9:22 / mi)
ahr:125 shoes: R-Reebok White/Gray/Red

Run felt surprisingly good. Right quad is the most sore muscle group and it's not that bad. Facial scrapes are looking worse, just in time for a big presentation at the office on Tuesday.

Strangely, despite the many places where I did minor damage to myself this weekend, the most difficult part of running today was a gash in my left heel that I incurred this morning, stepping through the front spring glass door too slowly in sandals. Just a little something to keep the O' damage in perspective. Definitely worth it :)

Sunday Sep 11, 2005 #

Orienteering race (The Mega) 3:08:00 [4] *** 18.8 km (10:00 / km)
spiked:150/203c shoes: O-Black/Green VJ Spikes


THE MEGA - Splits

Saturday Sep 10, 2005 #

Event: 2005 Sprint Series Finals
 

Orienteering race (3 Sprints) 50:00 [4] 7.69 km (6:30 / km)
shoes: O' Black/Orange VJ Twisters

Great day @ the Sprint Series finals, and I had the gas to fight fairly evenly with Ken W. & Eric B. on the final round finishing right between them. Very successful, not to mention _very_ fun set of head to head races.

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: O' Black/Orange VJ Twisters


Round 1 Men's Heat 1&2 - Splits

Round 3 - The Finals! - Splits

Friday Sep 9, 2005 #

Note

Intentional day off before Sprint Finals/Mega. Driving around RI and walking around some city by the water with big, old tourable mansions.

Thursday Sep 8, 2005 #

Running (Grass) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Tapering for the all-important event this weekend :) And maybe a ltitle lazy too. tsk.

Strength 5:00 [1]

Wednesday Sep 7, 2005 #

Running long (Grass, trails) 1:28:00 [2] * 8.0 mi (11:00 / mi) +300m 9:51 / mi
shoes: R-Reebok White/Gray/Red

Mt. Joy & Misery. Moved my long run to Wed., and made it not-so-long, due to Sprints this weekend.

Strength (Hip & Ankle) 6:00 [1]

Tuesday Sep 6, 2005 #

Running warm up/down (Grass/Paved) 56:00 [2] 6.22 mi (9:00 / mi)
slept:7.5 shoes: R-Reebok White/Gray/Red

Took 10 minutes to get my HR above 135 on the way out and it was a real push to keep it above 135. On the way back (after the 10 minute tempo run), it was ~145-155 with seemingly less effort... Not sure if I understand that exactly.

80+ sunny but dry run. Should've run w/o my shirt but I thought it was better training. And now my head hurts. Not bad but...

Running tempo (Track) 10:05 [4] 2.5 km (4:02 / km)
ahr:170 max:178 rhr:40 shoes: R-Reebok White/Gray/Red

Attempted 4min/km for 10 minutes, to simulate Sprint effort...

Monday Sep 5, 2005 #

Orienteering warm up/down (Course Setup) 17:00 [2] ** 2.54 km (6:42 / km) +30m 6:19 / km
shoes: R-Reebok White/Gray/Red

For a birthday Sprint near home. Took AJ on the course to get two controls. He did pretty well reading a few buildings, parking areas and a trail in addition to rough compass (which he's known how to use for some time.)

Orienteering race (Sprint park O') 10:20 [4] ** 2.54 km (4:04 / km) +30m 3:50 / km
shoes: O-Black/Green VJ Spikes

Fairly high intensity, chasing start, no-warmup Sprint. Vadim pulled away early (he'd run once before and was better warmed up?) But I passed him by the end. He had a lot of trouble with the 2nd beer stop. I gained probably 10 seconds there alone, and then got 5 more on route choice, and kicked it up the hill (10 minutes into my _first_ sprint, and his second...) toward the finish.

Sunday Sep 4, 2005 #

Event: DVOA Club Long-O' Champs
 

Running warm up/down (Grass/Forest) 10:00 [2] 1.11 mi (9:01 / mi)
shoes: O' Black/Orange VJ Twisters

2 bagels for breakfast in the car. A Mt. Dew about an hour later. Some water, a GU and some gatorade, then warmup. Nausea. Way too full or something. Perhaps the party the previous night (where I ate a lot but drank very little alcohol) hadn't digested well, and then too much food today? Normally this wouldn't be a problem.

Orienteering race 2:07:30 [4] *** 12.9 km (9:53 / km) +200m 9:10 / km
shoes: O' Black/Orange VJ Twisters

The nausea continued for 60+ minutes. Speed limit was based on not puking... I had water at 20 minutes and that only made it worse. No more water or GU for the rest of the course. Then it finally settled and I could run normally. My splits show that same trend. Running fine at the end, with no water or GU - so glad I held up fine. But the breakfast thing (or maybe Oriana's digestive troubles carried over in milder form?) didn't do well.

And then there's the forest. Branches in your face. Say an average of 1 a second for 2 hours. 7000 branches in your face. Most the time you can weave or knock them out of the way, but then you hit some deadfall or some rocks, and as your arms flail for balance, you eat a few leaves and whatever bugs were on them while you face gets scraped by the branches. That place needs a forest fire. Annually.

Blue - Splits

Saturday Sep 3, 2005 #

Note

Day off, at the beach. Figured with the Long O' tomorrow...

Friday Sep 2, 2005 #

Running (Grass/Paved) 48:00 [2] 5.33 mi (9:00 / mi)
shoes: R-Reebok White/Gray/Red

I did some light pliometrics too.

Thursday Sep 1, 2005 #

Running long (Trail/Grass) 2:35:40 [2] 16.83 mi (9:15 / mi) +100m 9:05 / mi
ahr:140 max:152 shoes: R-Reebok White/Gray/Red

Home to Betzwood, windy trails to West Fatlands, then to Mt. Joy, then back home.

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