Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Jan 31, 2005:

activity	#	time	miles		km		+m
Running	20	15:17:16	90.44	(10:09)	145.55	(6:18)	1873
Orienteering	13	12:23:29	60.85	(12:13)	97.92	(7:36)	1500	8 /	82c	9%
Strength	6	38:00	1.0		1.61
Total	29	28:18:45	152.29		245.08		3373	8 /	82c	9%

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Monday Jan 31, 2005 #

Running 15:00 [2] 1.5 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

A little running uphill pulling AJ in a sled, and then 10 more minutes flat & easy, and a stretch. Left ankle and quads are muscle-sore (good) from yesterday's 5-mile.

Sunday Jan 30, 2005 #

Running (Warm/Cool) 12:00 [2] 1.2 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

Running (Time Trial) 34:22 [4] 5.0 mi (6:52 / mi) +50m 6:40 / mi
shoes: R-Heavy Winter Running Shoes

On ~1 inch of snow over pavement. Not too slippery except for toe-off. VF Park loop. Vadim started faster, but I passed him at 4 minutes and finished ~ 2 minutes ahead. Didn't look back though after ~15 minutes, pushing ahead on the presumuption he might be catching up. Had some odd chest pressure at ~20-25 mintues, but that may have been stomach as I'd had a big dinner and breakfast before this 10am run.

- Wyatt

Saturday Jan 29, 2005 #

Running (Snow, paved) 2:25:00 [2] 12.0 mi (12:05 / mi)
shoes: R-Heavy Winter Running Shoes

From VF Park Washington's HQ, I took the Horseshoe trail west for 75 minutes, then ran back. A mix of crust covered snow, packed snow, ski tracks, semi-plowed roads, and dry roads. I was actually surprised at how much of the trail was really off road, as I'd been closer to a few areas before and hadn't seen the trail. With winter vegetation, the bright yellow blazes stood out well though.

I got almost to 29 (well 80% of the way.)

I also saw a tiny house, (probably 2 floors plus a basement, but on a 15x15 feet footprint) with 3 very nice cars in the driveway. Apparently the owner likes nice cars more than living space.

On a downside, there were 3 unleashed dogs out there. The first was great, responded to the owners call, who was walking nearby. The second was just outdoors while the owner was indoors, and it decided I wasn't going to get past. Big, but shaggy & old dog, vs. jogger with a little whippy stick freshly broken off...

Friday Jan 28, 2005 #

Running (Warmup/Cooldown/Intraspri) 40:00 [2] 4.0 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

~ 3-inches of crunch-through snow on much of the run. Some pavement (boy that's easier...)

Running (Hill sprints in snow) 22:30 [3] 2.3 km (9:47 / km) +270m 6:10 / km
shoes: R-Heavy Winter Running Shoes

I decided to try my now-favorite cannon-sign to Mt. Joy hill sprints, despite an average of 3-inches of semi-melted/refrozen snow. Pretty bumpy on old tracks and old frozen ski tracks. No ice though.
I averaged 3:36 last week (dry).
Splits
2:16+3:37 = 5:53
2:25+3:12 = 5:37
2:16+3:24 = 5:40
2:05+3:19 = 5:24
It felt hard to keep up a consistent effort..

C • running on snow/ice 1

Thursday Jan 27, 2005 #

Running 1:06:00 [2] 6.0 mi (11:00 / mi)
shoes: R-Heavy Winter Running Shoes

Lots of the run was in 3-4 inch deep snow. That got tiring, but I had read PG's log that said he only managed 12 minutes a few days ago (of, admittedly deeper snow), so I slogged through it for 40 minutes or so before returning on a paved road. I alternated between the consistent footing of smooth, but crush-through snow, and the darn-random (but less drag on average) footing of the cross country ski tracks.

C • Running in ski tracks 1

Wednesday Jan 26, 2005 #

Running (Warm/Intra/Cool Paved) 26:00 [2] 2.6 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

Strength (Hops/Skips/Jumps/Sprints) 10:00 [5] 1.0 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

Some pliometrics. Only allowed 50 minutes due to bad planning again...

Tuesday Jan 25, 2005 #

Running (Paved) 15:10 [2] 1.5 mi (10:07 / mi)
shoes: R-Heavy Winter Running Shoes

Running 3:00 [4] 0.5 mi (6:00 / mi)
shoes: R-Heavy Winter Running Shoes

Monday Jan 24, 2005 #

Orienteering (Snow/Paved) 2:06:00 [2] 10.0 mi (12:36 / mi) +100m 12:13 / mi
10c shoes: R-Heavy Winter Running Shoes

Finally managed a long slow run. In blowing falling snow, plus ankle+ deep snow most of the time. The occasional downhill runs in 6 inches of powder were pretty fun as the snow flew out ahead of me, looking down while running (which I did a lot due to snow in my eyes...)

Sunday Jan 23, 2005 #

Running (Treadmill, uphill) 45:00 [2] 4.5 mi (10:00 / mi) +300m 8:17 / mi
shoes: R-Reebok White/Gray/Red

Saturday Jan 22, 2005 #

Running (Warmup, in 8 inches of sn) 10:00 [2] 0.7 mi (14:17 / mi)
shoes: R-Heavy Winter Running Shoes

Orienteering (Unofficial race x2) 50:00 [4] 8.0 km (6:15 / km)
shoes: R-Heavy Winter Running Shoes

In 6-8 inches of snow, and more falling, Vadim & I ran two loops of a course I made up, hard, with some rest in between (rest=shoveling the driveway... :)

Friday Jan 21, 2005 #

Note

I got 9 hours sleep last night in the hopes of knocking out my sore throat. No luck, still not too bad, but still makes me wonder if I should be training a lot out in the cold.

And then I worked, and watched kids while Angelica worked, and helped our Au Pair tie up loose ends... and... training just isn't making it onto the list. Aaack.

Thursday Jan 20, 2005 #

Orienteering (Random # Long-Slow) 40:00 [2] 4.44 km (9:01 / km)
shoes: R-Heavy Winter Running Shoes

In shallow snow @ VF Park. Was going to try for 2 hours, but our Au Pair had just heard that her mother was dying, and I felt bad leaving her in her job watching the kids when she clearly had other things on her mind.

Wednesday Jan 19, 2005 #

Running (Treadmill) 54:00 [2] 5.4 mi (10:00 / mi) +240m 8:47 / mi
shoes: R-Heavy Winter Running Shoes

I've got a mild sore throat, and it's 15 and snowing outside, so I stayed inside. Listening to a Feynman Physics lecture helped pass the time ...

Strength (Hips & Ankles) 5:00 [1]

Tuesday Jan 18, 2005 #

Running (Hills) 21:36 [4] 3.46 km (6:15 / km) +408m 3:56 / km
shoes: R-Reebok White/Gray/Red

4+ pace up Mt. Joy from Cannon Sign (576m+68m climb, x6) Ran new PR on 4th of 3:23 by visualizing Mihai constantly heckling me and trying to pass me :) Averaged 3:36 which is probably my best on this workout (same workout as ~6 weeks ago)

Running (Warmup/Cooldown/Intraspri) 49:00 [2] 4.9 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Some trail, forest & field on frozen ground.

Monday Jan 17, 2005 #

Orienteering (Home-Neighborhood Map) 45:00 [2] 5.78 km (7:47 / km)
shoes: R-Reebok White/Gray/Red

Frozen ground... with just a little mud in the sun.

Sunday Jan 16, 2005 #

Event: DVOA Hibernia Score O'

Running (Warm/Cool) 10:00 [3] 1.0 mi (10:00 / mi) +25m 9:17 / mi
shoes: O-Black/Green VJ Spikes

Orienteering (Race) 37:30 [4] 4.5 km (8:20 / km) +150m 7:09 / km
shoes: O-Black/Green VJ Spikes

Memory O'. Didn't memorize enough at # 3, ("just past the hilltop"), and grid searched about 3-4 minutes before hitting bag ~100+ m past the hilltop. Took some easier sub-optimal routes on other legs. Generally took about 17 seconds to memorize each leg on this almost advanced difficulty O' course.

Saturday Jan 15, 2005 #

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Running (Surges. Paved/Grass/Hill) 20:00 [4] 2.5 mi (8:00 / mi) +100m 7:07 / mi
shoes: R-Reebok White/Gray/Red

Thursday Jan 13, 2005 #

Running (Grass, Trails, Paved) 1:24:33 [2] 10.0 km (8:27 / km)
shoes: Old Vj Black & Yellow O-shoes

Wednesday Jan 12, 2005 #

Running (Grass) 44:00 [2] 5.2 mi (8:28 / mi) +50m 8:13 / mi
shoes: R-Reebok White/Gray/Red

VF Park w/Angelica in ~45 & mist.

Orienteering (Race rerun) 12:30 [4] 2.2 km (5:41 / km) +50m 5:06 / km
7c shoes: Old Vj Black & Yellow O-shoes

Running (Grass) 5:00 [3] 0.63 mi (7:56 / mi)
shoes: Old Vj Black & Yellow O-shoes

Warmup for AM run

Tuesday Jan 11, 2005 #

Orienteering (Sprint loop) 20:00 [3] 2.5 km (8:00 / km) +100m 6:40 / km
7c shoes: O-Black/Green VJ Spikes

Ran the local sprint loop - was going to do it twice, 2nd time harder, but it was getting pretty dark.

Monday Jan 10, 2005 #

Orienteering (Map/Run/Map/Run) 25:00 [2] 2.5 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Running (Treadmill) 15:00 [2] 1.7 mi (8:49 / mi)
shoes: R-Heavy Winter Running Shoes

Warmup for some hip/ankle work

Strength (Hip & Ankle Work) 5:00 [1]
shoes: R-Heavy Winter Running Shoes

Sunday Jan 9, 2005 #

Orienteering (Course Setup & Forest Loo) 1:20:00 [3] 10.0 km (8:00 / km) +200m 7:16 / km
35c shoes: O-Black/Green VJ Spikes

Saturday Jan 8, 2005 #

Running (Race - Paved) 19:05 [4] 5.0 km (3:49 / km) +100m 3:28 / km
shoes: R-Reebok White/Gray/Red

Rolling hills (~2% climb)

Was 20:55 on this same course in Feb. '04, which I though was a little sub-par for the time, but wow! Nice to be faster! I hope this keeps up, no injuries in particular...

Running (Warm/Cool) 35:00 [2] 3.89 mi (9:00 / mi) +50m 8:39 / mi
shoes: R-Reebok White/Gray/Red

Good long warmup. Apparently a good idea.

Friday Jan 7, 2005 #

Running (Paved, mud, trails) 15:00 [2] 1.5 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Doing a little mapping too.

Thursday Jan 6, 2005 #

Orienteering (Map Run) 1:50:00 [2] 9.17 mi (12:00 / mi) +400m 10:34 / mi
7c shoes: O-Black/Green VJ Spikes

An intentionally hilly run at VF Park with Map. Did some relocation exercises, but did spend ~1 hour out of contact/off-the-map.

Wednesday Jan 5, 2005 #

Orienteering 30:00 [2] 3.0 mi (10:00 / mi)
8c shoes: R-Reebok White/Gray/Red

Tuesday Jan 4, 2005 #

Running (Grass/Paved, Warm/Cool/In) 52:00 [2] 5.2 mi (10:00 / mi) +100m 9:26 / mi
shoes: O-Black/Green VJ Spikes

Running (Repeats) 4:00 [5] 0.62 mi (6:27 / mi) +80m 4:36 / mi
shoes: O-Black/Green VJ Spikes

8x ~30 second sprints worst 33, best 28 on last. R IT sore after.

Strength (Hip) 3:00 [1]
shoes: O-Black/Green VJ Spikes

Esp. for R IT which has been more inflamed that normal this last week or two.

Monday Jan 3, 2005 #

Orienteering (Grass/Paved) 23:00 [2] 2.8 km (8:13 / km)
spiked:8/8c shoes: O-Mixed purple & black

Loop near home, backwards

Strength (Hip, Ankle, some general) 10:00 [1]
shoes: O-Black/Green VJ Spikes

Sunday Jan 2, 2005 #

Orienteering (Re-run) 2:24:29 [4] 18.0 km (8:02 / km) +500m 7:03 / km
shoes: O-Mixed purple & black

Re-ran the DVOA Long-O' champs with Randy. Saw him on and off which was motiviation to keep pushing. Legs getting a just a little achy by the end.

Saturday Jan 1, 2005 #

Running (Grass, Forest) 35:00 [2] 3.5 mi (10:00 / mi) +100m 9:11 / mi
shoes: O-Black/Green VJ Spikes

Strength (Hips & ankles) 5:00 [1]
shoes: O-Mixed purple & black

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