Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Running	28	21:33:14	134.46	(9:37)	216.39	(5:59)	3288
Orienteering	6	6:17:58	34.0	(11:07)	54.72	(6:54)	1250
Strength	1	10:00
Total	29	28:01:12	168.46		271.11		4538

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Wednesday Apr 29, 2009 #

Running 20:04 [2] 3.58 km (5:36 / km) +10m 5:32 / km
ahr:128 shoes: R-NB Black

Loop near hotel in SCL, early AM.

Tuesday Apr 28, 2009 #

Running 50:01 [2] 7.72 km (6:29 / km) +167m 5:51 / km
shoes: R-NB Black

Hot hill loop with angelica

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: R-NB Black

Something easy, I forget what...

Monday Apr 27, 2009 #

Running 21:41 [2] 3.7 km (5:52 / km) +51m 5:29 / km
shoes: R-NB Black

AM loop

Running 50:00 8.0 km (6:15 / km) +100m 5:53 / km
ahr:125 shoes: R-NB Black

PM loop on VF 5-mile with kids on bikes

Sunday Apr 26, 2009 #

Running 45:32 [2] 7.76 km (5:52 / km) +174m 5:17 / km
ahr:137 max:150 shoes: R-NB Black

Ridiculously hot for this date (near 90 and moderately humid at 11am), so we bailed on O' and stayed home. Did a late evening loop of some hills.

Saturday Apr 25, 2009 #

Event: Trail Triple Crown

Event: CSU Pine Hill A-meet

Running race 20:51 4.73 km (4:24 / km) +83m 4:03 / km
ahr:178 max:182 shoes: O-VJ Integrator Spikes

White Clay Creek Triple Crown 5k.

1st place...! only the second time I've ever won a non Orienteering race and my first trail race win.

Warm day - low 80's and not too humid during the race, so first 2 miles were okay (with no shirt), then I started getting hot.

On a long in-field down hill start I entered the woods in 2nd, and thought that would be my best place at any point in the race, as I'm good at downhill. I held off the pack behind me on the next uphill, and then managed to just barely pass the guy in 1st at the end of the next steep downhill (O' shoes worked great here as he was hoping down terraced steps and I flew down on the side.) After that pass, I had to work hard on flat single track to not hold up the field, and then when the trail widened, a pack of 5 guys was slowly passing me. But then they began to take a wrong turn, and I yelled out, so they turned back and I was 1st again. Up the next hill, they began to pass again, but halfway up that hill was a little downslope where I pushed and pulled ahead for good.

I pulled well ahead on a long single track downhill, but then on a dirt road uphill I almost got passed again, before beginning to pull away again. 1st by about 20 seconds. Only the second time I've ever won a non-O' race and 1st trail-race win.

C • Very nice! 6

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: O-VJ Integrator Spikes

Friday Apr 24, 2009 #

Strength 10:00 [1]

Some ankle work today, and some crunches yesterday. I'm thinking the crunches may be useful for the hamstring, to help with spine and hip rotation to put less stress on the hamstring. It appears that core workouts may help in some cases.

Running 28:01 [2] 4.84 km (5:47 / km) +116m 5:10 / km
ahr:141 shoes: R-NB Black

A loop around a 'block' with a hill, a bit SSW of here (drove to/from start.)

Thursday Apr 23, 2009 #

Running 55:41 10.52 km (5:18 / km) +50m 5:10 / km
ahr:141 max:174 shoes: R-NB Black

a few light intervals with Angelica on the Betzwood flat gravel trail - a balance between doing something, and trying not to reaggravate the hamstring. Seemed to work as the hamstring was no worse on Thu. eve. or Friday. Although it's been quite annoying all week causing difficulty in sitting.

3x1km - 3:55, 3:47, 3:44 (Angelica was doing ~4:22)
1x800m - 2:55 (Angelica did 3:26)

A nice descending set. If my GPS pace is accurate, I'm reasonably fit (for me.) Hopefully my hamstring will settle down so I can enjoy the rest of the season...

Wednesday Apr 22, 2009 #

Running 20:23 [2] 3.42 km (5:58 / km) +45m 5:36 / km
ahr:130 max:142 shoes: R-NB Black

A few nearby hills.

Tuesday Apr 21, 2009 #

Running 1:07:49 [2] 11.7 km (5:48 / km) +125m 5:30 / km
ahr:133 max:145 shoes: R-NB Black

Neighborhood loop with Angelica

Monday Apr 20, 2009 #

Running 33:28 [2] 5.63 km (5:57 / km) +54m 5:40 / km
shoes: R-NB Black

The L-hamstring burn-while-sitting was back today, and esp. Tue. - Thu. (and continuing Fri. though not quite as bad.) Not pleasant, but not disabling, yet.

It was fine all weekend, where there was much less sitting...

A short AM run then a longer PM run added to this small total effort. Some stretching and pineapple on the IT.

Sunday Apr 19, 2009 #

Event: Valley Forge 5-mile Revolutionary Run

Orienteering race 1:30:17 [4] 11.0 km (8:12 / km) +350m 7:05 / km
ahr:157 max:174 shoes: O-VJ Integrator Spikes

A very wimpy running effort - felt like I could not get myself to race pace worth a darn, and the ave. HR shows it. One 4 minute totally-lost-then-bail crash too near the end - first nav. error that bad in quite a while.

My placing was good, which suggest the navigation was quite hard. Which I guess it was. This is a day where Will would likely have smacked us all quite hard, had he shown up.

Running warm up/down 10:00 [2] 1.2 km (8:20 / km) +50m 6:54 / km
shoes: O-VJ Integrator Spikes

Classic: Blue - Splits

Saturday Apr 18, 2009 #

Event: West Point A-Meet

Running warm up/down 20:00 [2] 1.2 km (16:40 / km)
shoes: O-VJ Integrator Spikes

A highly unstructured warmup for the sprint - lots of jogging around to/from the car, then a bit of running during shadow of AJ's White. He lost a lot of time on 1 (hestitant early) and a bit more on 2, although I'm not surprised, as the sprint map was quite cluttered in that area. The helipad in the Hudson (control 3) was pretty cool, and he liked going through the building/road-tunnel as a route choice "Can I go through theeere???" "Yep"... "Cool!"

Orienteering race 17:08 [4] 2.5 km (6:51 / km) +100m 5:43 / km
ahr:175 max:180 shoes: O-VJ Integrator Spikes

I noticed the Google maps imagery of West Point is intentionally blurred (painting-ified...), which makes my GPS of the Sprint a bit hard to read..

I had a few segments of the Sprint where I made a 10-20 second error, but I was generally quite slow in the 1st half where Clem's pre-Trials knee injury from last year's West Point was limiting my speed in the rocks (to avoid getting the same.)j

Behind Clem :(, but happily still ahead of Emily & Sam.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: O-VJ Integrator Spikes

AJ's White shadow and two climbs to the start...

First time AJ's done two courses in the same day, I think, and he did well.

Orienteering race 41:59 [4] **** 5.65 km (7:26 / km) +160m 6:31 / km
ahr:167 max:176 shoes: O-VJ Integrator Spikes

West Point Middle. Navigation was fairly solid, effort was a bit weak, although not too bad given the rough terrain and my desired to not break a knee.

Sprint: Red Blue - Splits

Middle: Blue - Splits

Friday Apr 17, 2009 #

Running 21:52 [1] 3.49 km (6:16 / km) +43m 5:54 / km
shoes: R-NB Black

With 3 races in the next two days, decided on an easy run/map-touch-up (local area, lots of stop & go...)

Thursday Apr 16, 2009 #

Running 25:48 [2] 4.1 km (6:18 / km) +46m 5:58 / km
ahr:131 max:142 shoes: R-NB Black

L-Hamstring & butt burning a bit while sitting today like the old chronic injury. Run was fine. May do another today.

Wednesday Apr 15, 2009 #

Running intervals 7:34 [5] 2.4 km (3:09 / km)
shoes: R-NB 891's

6x400m. Poor warmup. L-hamstring/HHT sore in the evening. Hope I didn't relapse this... Doug @ Fast Tracks was ahead of me on all but 1 of these...
80,77,77,74,72,74

Running warm up/down 35:00 [2] 5.4 km (6:29 / km) +35m 6:17 / km
shoes: R-NB 891's

Tuesday Apr 14, 2009 #

Running long 2:24:11 [2] 24.11 km (5:59 / km) +400m 5:31 / km
ahr:135 max:146 shoes: R-NB Black

Last long run before the Trials.

Longest run I think I've ever done without seeing another human outdoors - no other runners, walkers or cyclists. Sure it was a little rainy and 45 degrees, but Angelica & Jackie were out (and I apparently missed them by just 4 minutes), and I spent the majority of my time near a paved road or paved trail - not all in the woods... I did see about 1000 cars (near Rt 422 for a good chunk of the run))

Started down Valley Creek, and was fading a bit after just 20 minutes, hoping I could get to Angelica's car for some water or maybe to the pizza place at 8km's, when I ran right by the VF gas & deli on 23 just W of 252, so I stopped in there for 24oz' of Mt Dew Red. That worked (sipped over the next 10 minutes) as I felt fine the rest of the way with no other water or food... Went across the Pawlings bridge, to the lower Perk. park, then back through Audubon & VF Fatlands (much like VF Marathon 2nd half), and back from there.

Monday Apr 13, 2009 #

Running 58:28 [2] 8.97 km (6:31 / km) +255m 5:42 / km
ahr:132 max:144 shoes: R-NB Black

Up Misery, Back Joy, hard to keep the 2 pace.

Sunday Apr 12, 2009 #

Running warm up/down 39:26 [2] 6.3 km (6:16 / km) +120m 5:43 / km
ahr:136 shoes: O-VJ Integrator Spikes

To/from the start of the Valley Goat I.

Orienteering tempo 1:05:15 [4] 13.34 km (4:53 / km) +260m 4:27 / km
ahr:166 max:177 shoes: O-VJ Integrator Spikes

Made yet another attempt at the course record for the Valley Goat I. Lagged behind Sergei's pace by a minute by # 5. Held that gap to grow only slowly through ~2/3 of the way through then with 3 controls to go (after my 'better' skip) I was 20 seconds ahead. I knew Sergei really hammered the end of that course so I had to as well. With 2 controls to go I was 7 seconds behind, then had 1 minute of up-wind running to go - finishing 2 seconds ahead of Zhyk's original time.

Aside from the ~15mph North wind, conditions were great. Forest was still stiltgrass free, several of the fields were recently mowed, it was cooler (45-50, vs. 55-60 on race day) plus I took the better skipped control, so I'm not quite as fit as Zhyk was, but I'll still take this as a course record :)

C • Good run. 5

Saturday Apr 11, 2009 #

Running 59:22 [2] 9.89 km (6:00 / km) +202m 5:27 / km
ahr:137 max:152 shoes: R-NB Black

Running in some new areas 2-3km from how mostly South of here. Found Devon Prep - some pretty old buildings - and looped around a bit of Jenkin's arboretum.

Missed the O-meet in Maryland as we had to be home for a refrigerator delivery.

Friday Apr 10, 2009 #

Running 52:17 [2] 7.64 km (6:51 / km) +236m 5:56 / km
shoes: R-NB Black

Over Misery, back along the creek, then up Weyman's hill and back. ~10% off trail

C • F-10 3

Thursday Apr 9, 2009 #

Running 56:53 [2] 8.43 km (6:45 / km) +290m 5:45 / km
shoes: R-NB Black

Misery & Joy, ~15% off trail

Wednesday Apr 8, 2009 #

Running intervals 11:41 [5] 3.2 km (3:39 / km)
max:175 shoes: R-NB Black

2x1600m intervals - 5:49, 5:52, well in the lead of the other Fast Trackers on the 1st, but one new guy (gosh I forget names fast) apparently had almost caught me by the end. For some name memory, let me note that I met Russ (again), a thin, fast older guy with a mustache, and Maggie, a low-6's mile-repeats woman who's apparently married to a former NCAA XC champion who works such long hours that his daily run is from 4:40-5:30am...

C • So which is the typo, the n... 2

Running warm up/down 30:00 [2] 5.4 km (5:33 / km)
shoes: R-NB Black

Left work late so didn't get in the planned 1 hr. warm-up/cool-down by running up to the track & back.

Tuesday Apr 7, 2009 #

Running 1:27:44 [2] 14.58 km (6:01 / km) +195m 5:38 / km
ahr:136 shoes: R-NB Black

To Swedesford & 422, plus a bit S of there, filling in the 2-3km ring. Some trespassing mayl be required to get within 100m of the for the next two spots SE of here (near the center ofhttp://maps.google.com/maps?f=q&source=s_q&hl=en&g... )

Was planning 2hr, but with kids on Spring break, and Angelica & I taking turns running before I had to work (starting at noon), this was what fit.

Monday Apr 6, 2009 #

Running 46:09 [2] 7.82 km (5:54 / km) +96m 5:34 / km
ahr:134 shoes: R-NB Black

Chesterbrook loop, partial marathon...

Sunday Apr 5, 2009 #

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
ahr:132 shoes: O-VJ Integrator Spikes

Longer than planned as I noticed at the start that they did have loose descriptions, unlike the reg/finish crew thought.

Orienteering race 1:17:24 [4] 13.72 km (5:38 / km) +230m 5:12 / km
ahr:167 max:176 shoes: O-VJ Integrator Spikes

A very good result, right in the top minute with Jon T., Magnus & Eric Bone (and Nachev right behind).

Like Clem, noticed this was an absolutely beautiful day in the park, but apparently I was pushing at a hard race pace rather than relaxing into a jog-in-the-park mode. I often saw competitors at the various criss-crosses which was motivating, and chased Mark Voit on much of 5-6 which helped me set a hard pace (I gained only a little in a km...) I also noticed Greg. B. was about 3-4 minutes ahead at the 4/5 dog leg, and was pushing very hard to catch him (apparently I passed him when he took a marginal around route, and made a mistake in the middle of that route.)

As I'd like to have this speed regularly, I'll note what I ate in case it helps me to do this in the future:
breakfast: 2 medium bagels, dipped in 6 little jam packets about 2 hr. before running, plus 1.5 Mt. Dew's and a little water. I also had a decongestant to try to keep my recent coughing a bit clearer. Saturday night's dinner consisted of a whole lot of Olive Garden salad, a few breadsticks, a little pasta and some chicken, until I was really stuffed. Plenty of water after dinner and at night.

C • Very nice running! 2

Sunday Long Blue - Splits

Saturday Apr 4, 2009 #

Note

A great weekend at OCIN, captured well by Vadim here:

An especially nice shot of the 8 DVOA US Relay Champions (4 on the 4pt team and 4 on the 8pt team): http://www.bears-on-speed.info/album/USRelayChamps...

And the 3rd place Jr/Jr DVOA team... http://www.bears-on-speed.info/album/USRelayChamps... (okay, I'm esp. partial to this one...)

And the full(?) DVOA contingent at the OCIN event: http://www.bears-on-speed.info/album/USRelayChamps...

Thank you DVOA for being a great club with many hard working competitive orienteers putting yourselves together with the fastest of whoever's available each year to make some great teams for several years in a row! I think this may be my first orienteering medal since... last year's Relay !

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: O-VJ Integrator Spikes

Shadowing AJ on the Jr. Jr. relay, and a little more warmup.

AJ actually led the pack from 1-2, but then made a 180 and was playing catch-up after that. While he often had 1st and 2nd in sight, he still chose to do his own navigation checks and control code checks before chasing the other two guys. He was clearly pretty fried by the end though, as he ran right by 11 before turinng around to punch it, then almost skipped 12 (go control...)

Orienteering race 34:20 5.51 km (6:14 / km) +100m 5:43 / km
ahr:172 max:181 shoes: O-VJ Integrator Spikes

With Greg saying be careful to hold the lead, this was a balance between navigation with redundant intensity, and hammering. Most of the time hammering as the navigation wasn't all-consuming, but I was quite confused by the vegetation on my right-route into # 2 so hesitated a few second there, and was similarly hesitant on the way up to 6 as I wasn't sure I was on the right spur (I was, phew...)

Saturday GreenB_4pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +20m 4:33 / km
shoes: O-VJ Integrator Spikes

Warmup for the Pig-Middle

Orienteering race 36:35 1.0 km (36:35 / km) +20m 33:15 / km
ahr:172 max:182 shoes: O-VJ Integrator Spikes

Pig-Middle

Pushing better this weekend, together with clean, worked better, with this being the physically weakest performance, in part as I was being a bit wimpy on the muddy downhills, esp. in the 1st 8-10 minutes of the course.

Friday Middle Blue - Splits

Thursday Apr 2, 2009 #

Running 29:58 [2] 5.07 km (5:55 / km) +115m 5:19 / km
ahr:137 max:147 shoes: R-NB Black

Some easy pace climb up Mt. Misery and back.

Wednesday Apr 1, 2009 #

Running 1:03:20 11.15 km (5:41 / km) +110m 5:25 / km
ahr:135 max:168 shoes: R-NB Black

Was in a great zone for a while, but then started feeling bad at 17 minutes in and was there most the rest of the time - same point where I initially died off on Sunday's race. Maybe I ate a poor breakfast again? I'll need to rule that out one of these days by eating properly.

As I was out of gas, my 10 minute surge turned into a 1km surge. And I was originally planning to do intervals, but Angelica needs to work tonight, and doesn't want me taking the kids (incl. Oriana who's still coughing) to hang around in the rain with me while I ran intervals with the group.

C • Food 1

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