Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2004:

activity	#	time	miles	km	+m
Running	20	12:02:36	73.77	118.72	555
Orienteering	8	10:18:35	38.08	61.28	1020
Strength	5	50:00
Total	27	23:11:11	111.85	180.0	1575

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Sunday May 30, 2004 #

Orienteering (Race) 52:58 [4] 6.8 km (7:47 / km) +100m 7:15 / km

Good local race, but missed NAOC (drive too long)

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

Should've done some cooldowns too

Orienteering (Race - Sprint Forest) 13:47 [4] 1.9 km (7:15 / km)

Chasing start, absolutely flying through Green trying to catch earlier starters and break away from M21 that started with me. Passed all by 4, led Chuck Crabb & M21 Neil across field to 5, and then were still less than 10 seconds back at the finish. Navigating while trying to outrun people that are following you is a great challenge.

Friday May 28, 2004 #

Running 24:00 [2] 2.4 mi (10:00 / mi)

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

Strength (Gym - ONA 1) 15:00 [1]

Thursday May 27, 2004 #

Orienteering (Route tests, grass fields) 1:44:00 [2]

Removed 2 ticks. One large (~6mm), one the smallest I've ever found on me (~1mm).

Note to self. Shorts in tall grass at valley forge w/o DEET-spray is bad planning.

Wednesday May 26, 2004 #

Running 13:00 [2]

Strength (Gym) 3:00 [1]

Really short. Delayed until late. This week at work has been tough, and I'm trying to wrap up lots of errands before I go to Ukraine.

Tuesday May 25, 2004 #

Running (Warmup/Cooldown) 20:00 [2] 2.0 mi (10:00 / mi)

Running 6:50 [4] 2.0 km (3:25 / km)

5x400 Repeats (plenty of rest, as Angelica did loops in between and we alternated kid watching. I don't think that would work as well on an Interval day...)

Monday May 24, 2004 #

Running 25:00 [2] 2.6 mi (9:37 / mi)

Sunday May 23, 2004 #

Orienteering (Race) 1:01:20 [4] 6.07 km (10:06 / km)

Warm & humid day (~85) at Ridley Creek. Ran Green due to heat. Well ahead of 2nd (Angelica in 76 when I left), and a reasonable run, but still had more mistakes that I should have. Hit my left hip hard on a rock (running down a rocky stream :) and have notable bruise, but it seems to be improving.

Saturday May 22, 2004 #

Orienteering (Race - Sprint) 14:30 [4] 3.1 km (4:41 / km) +40m 4:24 / km

4+ White course sprinted as rerun (walked with AJ earlier in day.) ~90 and humid, but at least it was short so I was only slowed by the heat for the second half.

One stream crossing.

Thursday May 20, 2004 #

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

Forgot to set alarm so missed planned long run.

Running (Striders) 45 [5] 0.15 mi (5:00 / mi)

Tuesday May 18, 2004 #

Running (Fartlek - fast) 20:00 [4] 2.86 mi (7:00 / mi) +100m 6:18 / mi

Hash. Mostly dirt trails. R-knee a little sore (generally) afternoon before run, good after, and now sore next afternoon.

Running (Fartlek-slow) 40:00 [2] 4.0 mi (10:00 / mi) +200m 8:39 / mi

Monday May 17, 2004 #

Running (Hill trails with map) 50:00 [2] 5.0 mi (10:00 / mi) +100m 9:25 / mi

Legs really sore before (after Harriman), much better after.

Sunday May 16, 2004 #

Orienteering (Race) 1:27:00 [4] 8.7 km (10:00 / km)

Moderately clean, but probably 10% slower than I could run due to care in navigation.

Day2 - Blue - Splits

Saturday May 15, 2004 #

Orienteering (Race) 1:35:00 [4] 8.7 km (10:55 / km)

Moderately clean at tough blueberry strewn parts of Harriman. Hot, but kept cool with mountain stream water. Could probably re-run 10-20% faster, as I was navigating pretty carefully.

Day1 - Blue - Splits

Friday May 14, 2004 #

Running (Warm/Cool) 16:00 [2] 1.7 mi (9:25 / mi)

Running (Strides) 50 [5] 0.17 mi (4:54 / mi)

Strength (Back, stomach & ankles) 2:00 [1]

Thursday May 13, 2004 #

Running (Trails, some Paved) 1:40:00 [2] 10.0 mi (10:00 / mi)

Running (Strides) 45 [5] 0.15 mi (5:00 / mi)

Wednesday May 12, 2004 #

Running (Paved/Grass w/Ori) 45:00 [2] 5.0 mi (9:00 / mi)

Parts at 3 pace

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

Tuesday May 11, 2004 #

Running (Intervals) 19:16 [4] 5.0 km (3:51 / km)

5x1000. Worked a little better than before, perhaps because of no weekend races, perhaps because I started a little slower, aiming for 4 minutes. I also think there's something mental and/or different gears. There's a pace around 22.5 seconds/100m that feels like good interval pace, but if I can't manage that, I tend to drop all the way to 24 seconds...

45.9+47.5+45.6+46.7+47.1 = 3:52.8
46.8+47.7+48.3+46.4+46.3 = 3:55.5
44.8+49.9+47.7+48.4+46.0 = 3:56.7
45.7+46.0+45.4+45.0+41.9 = 3:44.0 (pushed, as it was second to last)
44.6+46.9+46.5+45.7+43.6 = 3:47.4 (tough)

Not bad, esp. given the ~80 deg+humid conditions

Running (Warm/Cool/Intra) 28:00 [2] 3.11 mi (9:00 / mi)

~2-3 minutes rest btwn km's.

Monday May 10, 2004 #

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

Strength (Gym, legs) 10:00 [1]

Sunday May 9, 2004 #

Running 40:00 [3] 5.0 mi (8:00 / mi)

A bunch of random running at the Race for the Cure 5k (in which racing was impossible because I started behind ~20,000 walkers, with a double-jogger...) Plus a little running to/from the Zoo from where I parked.

Friday May 7, 2004 #

Running (Paved, grass) 45:00 [3] 5.0 mi (9:00 / mi)

2-3 pace, with AK, pushing Ori in baby jogger

Running (Strides) 1:30 [5] 0.3 mi (5:00 / mi) +25m 3:58 / mi

Thursday May 6, 2004 #

Running (Trails w/rocks, grass) 1:15:00 [2] 7.5 mi (10:00 / mi) +100m 9:36 / mi

Toe blister didn't hurt much so hopefully it'll be all better by this weekend. Although I'm not O'ing much this weekend, so even that isn't critical.

Wednesday May 5, 2004 #

Running (Warmup) 13:00 [2] 1.3 mi (10:00 / mi)

Strength (ONA2) 20:00 [3]

Tuesday May 4, 2004 #

Running (Warmup/Intra) 24:00 [2] 2.53 mi (9:29 / mi)

Doing 4 min. easy, 2 min. hard (no rest). Compeed on Left toe broke again about halfway through so I bailed earlier than planned, and redid the Compeed.

Running (Surges (grass/paved)) 8:00 [4] 1.14 mi (7:01 / mi) +30m 6:29 / mi

Monday May 3, 2004 #

Running (Grass) 25:00 [2] 2.5 mi (10:00 / mi)

Running (Strides on grass) 40 [4] 0.11 mi (6:04 / mi)

Couldn't do very fast strides. Legs still tired from races. Then, the Compeed over my weekend induced L-big toe blister broke down after 3 strides... so that was the end.

Sunday May 2, 2004 #

Orienteering 1:24:30 [4] 7.5 km (11:16 / km) +330m 9:14 / km

Really awful rocky hillsides in places. At one point I climbed up ~4 contours just to go above/around a 100m section of steep rock.

Other than that, and the rain/wet, it wasn't too bad, esp. for West Point.

Lost ~4 minutes right out of the start, and just a little more thereafter. Only ~5 minutes out of 2nd, but John F. creamed us all, winning Blue by over 10 minutes!

Blue - Splits

Saturday May 1, 2004 #

Orienteering (Race) 1:45:30 [4] 11.5 mi (9:10 / mi) +550m 7:59 / mi

Warm day of O' at West point. Fairly good run with ~7 minutes total of mistakes, but that was mostly 20-40 second hestations and route wobbles.

Blue - Splits

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