Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Jul 31, 2004:

activity	#	time	miles	km	+m
Running	23	13:58:28	81.68	131.44	1015
Orienteering	7	8:17:55	37.73	60.73	645
Strength	5	38:00
Total	25	22:54:23	119.41	192.17	1660

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Saturday Jul 31, 2004 #

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

Orienteering (Race) 24:00 [4] 2.7 km (8:53 / km) +75m 7:48 / km

Prologue. Barely arrived in time. Sloppy (chasing Syd and distract, plus wasn't reading rocks with enough care.)

Running (Warmup) 3:00 [3] 0.3 mi (10:00 / mi)

Run to start (barely in time, not a good start)

Orienteering (Race) 45:17 [4] 6.96 km (6:30 / km) +100m 6:04 / km

Chase - led pack 3 alone for much of the course, and almost, almost caught back up the 3 minutes I needed to catch Erin. Not quite though. Ouch :)

The Chase - Splits

Prologue - Splits

Friday Jul 30, 2004 #

Running 5:00 [3] 0.6 mi (8:20 / mi)

Test run at 5700' (Boulder CO), while mentally focusing on breathing faster than I'm accustomed to, for a given running speed. I think this really helped in the aclimation process.

Wednesday Jul 28, 2004 #

Running (Paved, Grass) 33:00 [2] 3.0 mi (11:00 / mi)

Pushing ~90 lbs of kids + jogging stroller. It's definitely heavier than a single jogger, but the double jogger does carry both kids. A little bit of are workout too as lift/push steering on pavement turns took some effort. I think running the kids around VF park, on the mowed grasses would work well from both a trianing and steering point of view. (Steering is much easier with the light bouncing over grass, and the wheels probably slip-steer there too.)

I just wonder whether the bouncing of the jogging stroller on grass is nice fun rocking for the kids, or if it's too much shaking...

It should be nice to have this in Wyoming to push the kids around - and I mean push them around the start/finish areas, not the Blue course.

Sunday Jul 25, 2004 #

Running 17:00 [2]

Easy & stretch. R Knee felt better after.

Saturday Jul 24, 2004 #

Running (Warmup/Cooldown) 12:00 [2] 1.33 mi (9:01 / mi)

Warmup could have been better.

Running (5k Race) 19:55 [4] 5.0 km (3:59 / km) +60m 3:45 / km

Lightly rolling hills on pavement
6:29 1mile, 60ft
6:15 2mile, 110ft
7:11 5k, 200ft

Thursday Jul 22, 2004 #

Running 1:00:00 [2] 6.0 mi (10:00 / mi)

R-knee a little sore before this, and for a few days
Dirt, rock, paved, grass

Kingswood Outer Loop - Splits

Wednesday Jul 21, 2004 #

Running (Warmup) 12:00 [2] 1.33 mi (9:01 / mi)

Running (Tempo, Grass/Paved) 15:57 [4] 3.4 km (4:41 / km) +60m 4:19 / km

Two Kingswood Outer Loops, back to back

Running (Cooldown) 5:00 [2] 0.45 mi (11:07 / mi)

Monday Jul 19, 2004 #

Running 17:00 [2]

Oh my legs are heavy today.

Sunday Jul 18, 2004 #

Orienteering (Course Rerun) 1:25:00 [4] 11.0 km (7:44 / km)

Reran VF Goat, backwards, in the rain, and notably thicker grass and more green footing in the forest. Much slower than on race day, and 6 minutes behind Clem who was running it forwards for the first time.

Either I'm in worse shape, or Clem's in better shape than I thought, because this is two weekends in a row where he's beaten me solidly. I really hope it's Clem in better shape as the alternative explanation isn't pretty :)

Running (Warmup) 3:00 [3] 0.3 mi (10:00 / mi)

It was rainy and Clem didn't feel like warming up, and Angelica was waiting and.... blah, blah, bad warmup in any case.

Saturday Jul 17, 2004 #

Orienteering (Course Set) 14:18 [3] 2.0 km (7:09 / km)

Set Sprint Course for Angelica

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

Orienteering (Race, VF Mt. Joy) 37:11 [4] 6.5 km (5:43 / km) +100m 5:19 / km

Actual race was 4 weeks ago. There was little in the way of elephant track left though, and it was hot, and there were no bags. But I know the park pretty well, on only lost ~20 seconds, 10 at 2, & 5 sec. each at 5, & 7. The field grasses are indeed deep - maybe they ran out of mowing budget, or may grass made the endangered species list, and they can cut it anymore.

I knew the winning time so I pushed especially hard near the end when I knew it was close, and I just managed to edge out the on-the-event winning time.

Running (Cooldown after VF Joy) 13:40 [2] 2.0 km (6:50 / km)

Orienteering (Sprint O' (re-run Apt.)) 13:12 [4]

Didn't even need a map this time. Run well, esp. after first 5 minutes...

Orienteering (Course pickup) 16:14 [2] 2.0 km (8:07 / km) +50m 7:13 / km

Friday Jul 16, 2004 #

Running 30:00 [2] 3.0 mi (10:00 / mi)

Strength (Gym - Legs, poor session) 5:00 [1]

Thursday Jul 15, 2004 #

Running (Grass, trails, forest, pa) 1:42:00 [2] 10.2 mi (10:00 / mi)

Nice loop around and beyond Chesterbrook. Mill creek/pond(?) park has a lot of nice fields that you can't see from the entrance...

Wednesday Jul 14, 2004 #

Running (Grass/Paved) 30:00 [3] 3.3 mi (9:05 / mi)

Strength (Gym - light legs) 5:00 [1]

Tuesday Jul 13, 2004 #

Running (Warm/Cool/Intra) 32:00 [2] 3.2 mi (10:00 / mi)

Running (Track intervals) 23:38 [4] 6.0 km (3:56 / km)

5x1200 intervals, 400m jog rest
~ target pace 4:36-4:48
49.5+49.3+48.6+48.3+48.3+47.6 = 4:52
46.4+48.8+49.0+47.7+47.5+46.9 = 4:46
47+49+49+46+46+46 = 4:42
45+46+47+47+46+45 = 4:36 (felt like proper race pace on 45/46)
45+48+48+48+48+45 = 4:42 tough

Median is Vdot 50 interval pace - not great considering I was at 53 in winter (race) and Vdot 52-53 on intervals the year prior. However, these were longish, and it was nearly 80, sunny and moderate humidity.

I think my target of Vdot 56 by the Team Trials is just a tad out of reach. This weekend will be the last hard thing before the trials where I'll see just how bad I do at the running part (and the navigation too for that matter.)

Mostly I think I have a motiviation issue, or maybe some kind of slow recovery from the Sunday race issue, because the 45's felt like real 5-10 km road race pace.

Monday Jul 12, 2004 #

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

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

Sunday Jul 11, 2004 #

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

Orienteering (Race) 1:09:20 [4] 7.0 km (9:54 / km)

Poor effort physically and mentally. When Clem caught me 3/4 of way through (8 minutes) I was chatting with him. He said 'can't talk now' and I realized I was going way too slow if I could talk. I then switched gears and led him through the last 3 controls & finish. Not sure why it was so bad but I'll need to avoid that in Wyoming...

Red - Splits

Friday Jul 9, 2004 #

Running (Short & stretch) 9:00 [2] 1.0 mi (9:00 / mi)

Thursday Jul 8, 2004 #

Orienteering (Setup/takedown) 1:15:00 [2] 6.25 km (12:00 / km) +200m 10:21 / km

Harriman setup & takedown of O' training course

Orienteering (Re-run) 39:47 [4] 4.5 km (8:50 / km)

2003 Team Trials Blue Short rerun. Slow, because it was fairly hot. Perhaps 75 in shade, 85-90 in sun, really humid, and no breeze. The blueberry seems a little thicker too. It would be good to run this in fall or spring.

Wednesday Jul 7, 2004 #

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

Strength (Gym - Legs) 12:00 [1]

Tuesday Jul 6, 2004 #

Running (Trails/Grass) 1:11:00 [2] 6.45 mi (11:00 / mi) +100m 10:30 / mi

Some bumpy trails and some bumpy hills around the new Exton County park. Some nice trails and light green forest with a few nice patches of white woods. And some nice, 5-yr old home neighborhoods along the edge. One was on the market of $550k. Say what? Yeah... Way out in rural Exton, and really not much better than, say, the neighborhood just NW of VF Fatlands (across the river), which goes for $400-500k (at least it did a few months ago...) What's up with house prices? I've always thought I could get a pretty nice, fairly new house for ~$300k (or perhaps 400k by now) if I just drove 30 minutes away from here, but that's not looking quite as likely...

Monday Jul 5, 2004 #

Running (Paved/Grass) 32:00 [2] 3.2 mi (10:00 / mi) +55m 9:30 / mi

Strength (Gym-ONA1) 15:00 [1]

Running (Strides on Grass) 55 [5] 0.3 km (3:03 / km)

Sunday Jul 4, 2004 #

Running (Trails) 14:32 [2] 1.32 mi (11:01 / mi) +50m 9:51 / mi

Setting flags for second course (time trial) this afternoon. Started at the upper lot so the loop was much shorter. Know the course darn well, so I've decided to start calling this running, not orienteering

Orienteering (Course setting) 30:00 [2] 4.0 km (7:30 / km) +120m 6:31 / km

Setting 1-flag at each Sprint O' site (early), and then a second loop setting a second flag at each site later (fortunately no control flags were stolen all day.)

Running (Time Trial) 17:21 [4] 3.1 km (5:36 / km) +120m 4:41 / km

A surprisingly good time trial at McKaig. Started with a pack and was 6th halfway to # 1, but was 2nd at # 1, and broke free from Vadim on the way from 3 to 4, finishing ahead by 1 minute at the end. Maybe, just maybe, I can make the WOC team...

Running (Trails) 15:00 [2] 2.0 km (7:30 / km) +60m 6:31 / km

Picked up flags @ McKaig (after lunch)

Orienteering (Race - Sprint) 13:36 [4] 2.7 km (5:02 / km)

Control pickup on the sprint. I know the course, but I ran alone and pulled out & carried flags all on the clock.

Running (Final Cooldown) 5:00 [2] 0.5 mi (10:00 / mi) +10m 9:25 / mi

Sprint - Splits

McKaig 3.3km - Splits

Sprint - Splits

Saturday Jul 3, 2004 #

Orienteering (Trails, but map reading) 35:00 [2] 3.18 mi (11:00 / mi)

Checking out tomorrow's second course. I should go to bed now so I can set tomorrow's course before people arrive...

Friday Jul 2, 2004 #

Running 15:00 [2] 1.58 mi (9:30 / mi)

Flat dirt trail, waking up...

Strength (Plyometrics - light) 1:00 [4]

Thursday Jul 1, 2004 #

Running (Dirt Trails & Paved) 2:39:45 [2] 14.52 mi (11:00 / mi) +500m 9:56 / mi

Got lost on a deadend trail part way through a long-slow run, so it ended up as a really long slow run, with a bunch of pavement near the end as I was trying to get back more quickly. Very pretty run though, in Upper Stevens Creek park, with fog, and dust-dry trails right next to trails that were muddy & rainy from condensation falling off evergreen trees...

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