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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Running25 15:31:09 90.81(10:15) 146.14(6:22) 1746
  Orienteering9 8:48:21 47.75(11:04) 76.84(6:53) 2497
  Total32 24:19:30 138.55(10:32) 222.98(6:33) 4243
  [1-5]32 24:04:20

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Sunday Nov 30, 2014 #

Event: DVOA Mount Penn - Antietam
 
12 PM

Running warm up/down 2:46 intensity: (1:45 @1) + (1:01 @2) 0.52 km (5:20 / km) +5m 5:06 / km
ahr:103 max:142 shoes: O-Icebug - Blk Spirit II OLX 3

Orienteering race 1:06:57 intensity: (30 @1) + (17:48 @2) + (32:04 @3) + (16:35 @4) 9.44 km (7:06 / km) +618m 5:21 / km
ahr:151 max:169 shoes: O-Icebug - Blk Spirit II OLX 3

Whoa, I was slow. Apparently my 2nd worst foot O' AP ranking of the year, behind only my NAOC Middle with a 9-minute error followed by jogging the rest...

Had a few bobbles, but perhaps I had a mild cold (kids were a bit sick on/off in the past week), and 8 hours of flying and latish arrival the night before? Or I'm wimpy on snow?

HR data suggests I really wasn't pushing at all - not sure why I was stuck at L3-max...

Well done to Sam K., who took up the slack with a strong win - including cleaner navigation.
C • favor 6

Red - Splits

Saturday Nov 29, 2014 #

12 PM

Running 44:11 intensity: (23:14 @1) + (20:57 @2) 7.23 km (6:07 / km) +25m 6:00 / km
ahr:103 max:136 shoes: R-NB 481 Gray/Orange 4

Ingress Mission around Las Vegas strip with AJ

Friday Nov 28, 2014 #

Running 30:00 [2] 5.0 km (6:00 / km)
shoes: R-NB 481 Gray/Orange 4

2 laps of Neary's lagoon.

Thursday Nov 27, 2014 #

11 AM

Running 38:00 intensity: (23:00 @1) + (15:00 @2) 6.03 km (6:18 / km) +17m 6:13 / km
shoes: R-NB 481 Gray/Orange 4

Neary's and other ingress missions

Running 16:43 [1] 2.22 km (7:31 / km) +2m 7:29 / km
shoes: R-NB 481 Gray/Orange 4

With whole family

Wednesday Nov 26, 2014 #

3 PM

Running 27:36 intensity: (12:46 @1) + (14:50 @2) 4.43 km (6:14 / km) +12m 6:09 / km
ahr:119 max:138 shoes: R-NB 481 Gray/Orange 4

Tuesday Nov 25, 2014 #

3 PM

Running 1:10:11 intensity: (13:19 @1) + (51:59 @2) + (3:45 @3) + (1:08 @4) 11.79 km (5:57 / km) +22m 5:54 / km
ahr:134 max:162 shoes: R-NB 481 Gray/Orange 4

Monday Nov 24, 2014 #

11 AM

Running 28:34 intensity: (4:00 @1) + (24:34 @2) 4.65 km (6:08 / km) +12m 6:04 / km
shoes: R-NB 481 Gray/Orange 4

Sunday Nov 23, 2014 #

Event: DVOA Rutgers Environmental Preserve
 
Event: NEOC: Blue Hills Traverse and Regular Meet
 
9 AM

Running 15:21 [1] 2.78 km (5:31 / km) +19m 5:20 / km
ahr:89 max:123 shoes: R-NB 481 Gray/Orange 4

SF loops near hotel, early Sun AM GPS track pretty poor, distance estimated

Running 14:24 [1] 2.43 km (5:55 / km) +38m 5:29 / km
ahr:83 max:119 shoes: R-NB 481 Gray/Orange 4

Continuing SF exploring, w/family

Saturday Nov 22, 2014 #

7 AM

Running 31:28 [1] 3.4 km (9:16 / km) +120m 7:52 / km
shoes: R-NB 481 Gray/Orange 4

Easy jog w/Oriana

Friday Nov 21, 2014 #

12 PM

Running 1:24:54 intensity: (10:11 @1) + (56:05 @2) + (18:08 @3) + (30 @4) 14.41 km (5:54 / km) +375m 5:13 / km
ahr:136 max:159 shoes: R-NB 481 Gray/Orange 4

Thursday Nov 20, 2014 #

3 PM

Running 39:41 intensity: (20:34 @1) + (18:54 @2) + (13 @3) 6.27 km (6:20 / km) +191m 5:29 / km
ahr:124 max:150 shoes: R-NB 481 Gray/Orange 4

Wednesday Nov 19, 2014 #

6 PM

Running intervals 35:32 intensity: (11:16 @1) + (8:20 @2) + (4:10 @3) + (11:19 @4) + (27 @5) 6.79 km (5:14 / km) +13m 5:11 / km
ahr:136 max:176 shoes: R-NB 481 Gray/Orange 4

5x800, AJ not far behind...

3:11, 2:57, 2:58, 2:59, 2:56

Tuesday Nov 18, 2014 #

11 AM

Running 43:23 intensity: (10:00 @1) + (33:23 @2) 5.68 km (7:38 / km) +148m 6:46 / km
shoes: R-NB 481 Gray/Orange 4

Monday Nov 17, 2014 #

11 AM

Running 45:04 intensity: (21:45 @1) + (23:19 @2) 6.78 km (6:39 / km) +110m 6:09 / km
ahr:121 max:137 shoes: R-NB 481 Gray/Orange 4

Sunday Nov 16, 2014 #

6 AM

Orienteering race 2:39:13 intensity: (47:51 @2) + (1:08:53 @3) + (42:29 @4) 23.16 km (6:53 / km) +715m 5:57 / km
shoes: O-Icebug - Blk Spirit II OLX 3

US Ultra-long Champion, Overall. I think this is my first US Champs M21 win in the day time (have 2 Night O' Gold's, from CA desert & CO Manitou.) 5 others were there the I expected should've beat me, and 1-2 others that I didn't expect, that were suprisingly even closer than all the others. Of the 5 I expected, 3 DNS's w/varying injuries (Zhyk, KW & USMA's Jacob Grant), Boris started okay, but ran out of gas and bailed half way, and I never saw John H. Williams, who finished far back, despite his beating me on Saturday.

Great fun racing with several people at first, as Lacho disappeared ahead. Eventually thinning to Boris, Sam & I after about 30 minutes, I was surprised to feel I should be pushing past Boris's pace at around 45 minutes - apparently he was esp. low on energy. Sam kept up though, and after the 1-hour aid station we split - him apparently taking a better route - though mine was a bit closer to Lacho's winning route? Was surprised to see Sam about an hour later, and we then were together again, with me apparently running out of gas just slightly after him, allowing me to just pull ahead out of sight.

HR generally above 160 until 1 hour, when our chase-pack finally split to 1 each. Managed to keep in 150's for most of next hour, before settling into a 142-157 range for the last 30 minutes, when I was feeling quite out of gas.

Great fun area to run in, thx. to QOC for hosting!

UltraLong Championships - Blue - Splits

Saturday Nov 15, 2014 #

12 PM

Orienteering race 40:22 intensity: (19 @1) + (39 @2) + (8:17 @3) + (31:07 @4) 7.77 km (5:12 / km) +291m 4:23 / km
ahr:110 max:169 shoes: O-Icebug - Blk Spirit II OLX 3

Beautiful park. Pushing reasonably hard, not so much to wear out for the UltraLong, and reasonably clean - but wasn't nearly enough for the field today.

Looking at route gadget, it looks like, in addition to my 1 minute error, I was slowish in the middle - I think I may have lost focus w.r.t. pushing hard - both navigationally confidence related, and running hard. It also looks like Sam & Andis are both quite fast - just a bit more trouble than the rest of us.

Middle - Blue - Splits

Friday Nov 14, 2014 #

Event: QOC Long Day's Night
 
6 PM

Running warm up/down 6:11 intensity: (1:36 @1) + (2:47 @2) + (1:45 @3) + (3 @4) 0.51 km (12:13 / km) +42m 8:38 / km
ahr:131 max:161 shoes: O-Inov8 Oroc 340

Orienteering race 1:12:51 intensity: (16:56 @2) + (25:47 @3) + (30:08 @4) 10.08 km (7:14 / km) +310m 6:16 / km
ahr:137 max:169 shoes: O-Inov8 Oroc 340

Night O' Champion, M40. Won Red overall. Pace was okay for 4th M21, so M40 was a good choice. :)

Wanted to take it easy and navigate well, resting up for the daytime events I like more. Tried some pen-lights tied & taped to the shoes as well as the headlamp - it worked great until I tripped over stuff, and then were dangling around... Even so, I'd do it again (perhaps duct-taping more strongly) if the terrain is similarly open.


Night Championships - Red - Splits

Thursday Nov 13, 2014 #

3 PM

Orienteering 31:20 intensity: (32 @0) + (9:05 @1) + (20:35 @2) + (1:08 @3) 4.7 km (6:40 / km) +142m 5:48 / km
ahr:130 max:153 shoes: R-NB 481 Gray/Orange 4

Sprint O' training with AJ on the Mountain-View map.

Wednesday Nov 12, 2014 #

6 PM

Running intervals 34:11 intensity: (43 @0) + (7:57 @1) + (12:08 @2) + (2:44 @3) + (8:59 @4) + (1:40 @5) 6.27 km (5:27 / km) +15m 5:23 / km
ahr:142 max:181 shoes: R-NB 481 Gray/Orange 4

Moderate (mostly) 400's w/the big races coming up

97, 92, 91, 93,
86, 87, 86, 82
87, 79

Tuesday Nov 11, 2014 #

12 PM

Orienteering 31:16 intensity: (24:00 @1) + (7:16 @2) 5.25 km (5:57 / km) +67m 5:36 / km
ahr:100 max:143 shoes: R-NB 481 Gray/Orange 4

On/off mapping during this run, for possible Chesterbrook events this winter - TBD.

Monday Nov 10, 2014 #

10 AM

Running 37:39 intensity: (2:26 @0) + (14:05 @1) + (21:08 @2) 5.49 km (6:52 / km) +134m 6:07 / km
ahr:122 max:138 shoes: R-NB 481 Gray/Orange 4

Sunday Nov 9, 2014 #

Event: DVOA Brandywine Creek State Park - Mid Atlantic Championships
 
11 AM

Orienteering race 57:13 intensity: (8 @0) + (9 @1) + (24 @2) + (4:25 @3) + (51:48 @4) + (19 @5) 7.39 km (7:44 / km) +193m 6:51 / km
ahr:166 max:176 shoes: O-Icebug - Blk Spirit II OLX 3

Mid-Atlantic Champs Red (no Blue), chasing Vadim with a 2.5 min. head start. Saw him perhaps 45 sec ahead at #2 after he bobbled big, but could not reel him in. Never saw him directly ahead except. at #10 when he was punching it way above me (down on the trail), but probably saw him ~10 times on in/out of control areas, for no more than 5-10 seconds each. HR high aligns with the hard breathing I felt - not sure how much of that was cold-recovery (0-10% I'd guess), nor how much was just Vadim being suprisingly fast these days (esp. vs. me, where I seem to have slowed a few % in the past few months.)

Technically I was semi-clean. Perhaps :30 sec lost wide right on #2, and 1:00 lost in some dark green on the way to 9 - fully dead-stopped and had to back up and find tree branches to throw on the green at to get past it at one point. Maybe :20-30 lost on 12 where I unneccesarily went way around medium green (only the dark was terrible - the rest was normal-late-fall easier-than-mapped.)

Jon T. got me by a sliver, good to see him back in shape. And Ryzhkov was in decent form nearly 15% ahead...
C • Red 5-6 3
2 PM

Orienteering race 21:09 intensity: (3 @0) + (16 @1) + (52 @2) + (5:22 @3) + (14:36 @4) 3.06 km (6:54 / km) +161m 5:28 / km
ahr:162 max:174 shoes: O-Icebug - Blk Spirit II OLX 3

Cold not quite fully recovered, so was a bit out of gas for this, and for an unknown reason, my L-IT attachment point (just below the knee, in front/outside) was intermittently sharp-paining me (esp. on the 1st half) - as it had begun to do near the end of the race.

Somewhat strangely, and probably relatedly, because this problem is usually r-side-prevalent in me, but sometimes toggles to the left (due to hip-alignment/running form changes, IMO) - the R-side attachment point is more sore than the L-side this evening - and there is red-mark evidence of blunt force trauma on the R-side. Perhaps I banged that early in the course, compensated, and then overused the L-side. All the more reason to continue the Valerie-Brill-advised strength training that's designed to valuably reduce such asymmetries.

Pretty solid navigation, but was 1.5 min. behind Jon T., and a bit less behind Vadim (who had each other.)

On a positive note - this was still sufficient for the US Relay Championship team (6-pt) of myself, AJ & Angelica (slow w/a rib injury) to with the Mid-Atlantic championships - both in 6pt, and overall, thanks (unfortunately) to a circus of mis-punches...

Red - Splits

Saturday Nov 8, 2014 #

11 AM

Running 25:11 intensity: (15 @0) + (2:05 @1) + (22:51 @2) 4.33 km (5:49 / km) +29m 5:38 / km
ahr:131 max:142 shoes: R-NB 481 Gray/Orange 4

Friday Nov 7, 2014 #

12 PM

Running 25:08 intensity: (3:57 @0) + (4:51 @1) + (11:42 @2) + (2:32 @3) + (2:06 @4) 3.4 km (7:24 / km) +52m 6:52 / km
ahr:128 max:164 shoes: R-NB 481 Gray/Orange 4

Thursday Nov 6, 2014 #

12 PM

Running 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: R-NB 481 Gray/Orange 3

Ran in the rain with AJ with a totally misbehaving Garmin FR 620, so distance is a guess.

Finally figured out what was wrong with it: Windows apparently remapped a HD letter (J:) from a no-longer-with-us backup HD, to the Garmin - and a backup script was trying to backup my HD to the Garmin. Clearly not enough space there for that. ;) Totally not Garmin's fault - cool - I really like the 620 and I'm glad I don't need to get sad on that.

On a positive note, during the debug, I (re)discovered Garmin Connect - and realized it's been mirroring my activites for a while. And it has a cool thing called 'segments' where it look at every Garmin user that runs various segments of road/trail - and compares splits. There are now 3 places in VF park where I have a goal of taking somewhere between #1 & #3 on the leaderboard, on my next local hill/tempo run - perhaps Nov. 21st...

Wednesday Nov 5, 2014 #

10 AM

Running 55:19 intensity: (1:52 @0) + (28:46 @1) + (24:41 @2) 8.91 km (6:13 / km) +140m 5:45 / km
ahr:124 max:148 shoes: R-NB 481 Gray/Orange 4

3 PM

Running 20:01 intensity: (4:00 @0) + (13:46 @1) + (2:15 @2) 2.38 km (8:25 / km) +27m 7:58 / km
ahr:105 max:132 shoes: R-NB 481 Gray/Orange 4

Tuesday Nov 4, 2014 #

10 AM

Running 51:41 intensity: (1:14 @0) + (39:43 @1) + (10:44 @2) 7.45 km (6:56 / km) +98m 6:31 / km
ahr:118 max:148 shoes: R-NB 481 Gray/Orange 4

C • Micro-O 3

Monday Nov 3, 2014 #

3 PM

Running 39:00 [2] 6.0 km (6:30 / km)
shoes: R-NB 481 Gray/Orange 4

Sunday Nov 2, 2014 #

Event: DVOA Fair Hill - Big Elk Chapel
 
3 PM

Orienteering 48:00 intensity: (30:00 @1) + (18:00 @2) 6.0 km (8:00 / km)
shoes: O-Icebug - Blk Spirit II OLX 3

Saturday Nov 1, 2014 #

Event: Green Ribbon Trail Race
 
Event: WMOC 2014
 

Note

Legs not recovered well from Wed. PM intervals + Thu. AM long run, so decided to skip the 5 mile trail race - and then a sore throat began mid-day - possibly related to the slow recovery (being the first symptom...?)
3 PM

Running 39:00 [2] 6.0 km (6:30 / km) +50m 6:14 / km
shoes: R-NB 481 Gray/Orange 4

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