Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Mar 31, 2005:

activity

time

miles

Running

14:41:46

82.39

(10:42)

132.59

(6:39)

1259

Orienteering

7:13:35

35.26

(12:18)

56.74

(7:38)

830

74 /

87c

85%

Strength

21:00

Total

22:16:21

117.64

189.33

2089

74 /

87c

85%

averages - sleep:8.9

1:59

0:00

» now

Tuesday Mar 29, 2005 #

Running warm up/down (Grass/Paved) 20:00 [2] 2.0 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

Pre-trials taper. Not running at all on Wed & Thu.

Strength (Foot/Ankle) 7:00 [1]

Did some ankle work with a band. Apparently this was really stupid, as my left foot issue got sore today, and all ice & advil did was dull the pain - not eliminate it. It hurt (light dull ache) most of 3/30 too, and some of 3/31... Not a good sign pre-trials, but it all worked out okay...

Monday Mar 28, 2005 #

Running warm up/down (Grass) 48:00 [2] 5.2 mi (9:14 / mi)
shoes: R-Heavy Winter Running Shoes

With Angelica at VF park

Sunday Mar 27, 2005 #

Running warm up/down (Grass, paved) 8:00 [2] * 0.8 mi (10:00 / mi) +20m 9:17 / mi
shoes: R-Heavy Winter Running Shoes

Taking it very easy to hope that foot stays fine, and as part of pre-Trials taper. Foot not sore during run or all evening. Good.

Saturday Mar 26, 2005 #

Orienteering race 56:30 [4] *** 7.9 km (7:09 / km) +200m 6:21 / km
shoes: O-Black/Green VJ Spikes

Brandywyne. 1st I think, 10% ahead of Mihai, but he had run a 15k trail race earlier in the day. Race was physically and navigationally okay. Biggest issue was a sloppy start. I was talking when they said Go, so I fumbled with watch and map and ended up going straight through too much medium green on the way to # 1. On # 2, I waffled on route choice taking a middle forest route between two trail options, and on # 3, I didn't even see the road option right next to me. Total lost there was probably over a minute - I need to get focussed better before I start next weekend.

Orienteering warm up/down (Good, for a change) 20:00 [2] 1.5 mi (13:20 / mi)
shoes: O-Black/Green VJ Spikes

Warmup & cooldown was long enough to be proper for a change. Reran start of course (via better route choice) as cooldown. L-foot was totally fine for 30 minutes of the race, and only a touch of soreness after that, recovering as soon as I stopped. But then about 3-4 hours after finishing it was getting pretty sore while walking around a store. After that I went home and put ice on it for 10 minutes and took 600 mg IB, and it got better.

Red - Splits

Thursday Mar 24, 2005 #

Running long (Trails, Paved, Forest) 1:25:00 [2] * 11.33 km (7:30 / km)
shoes: O-Mixed purple & black

SW Evansburg trails. I can see why we don't have a map of that. There isn't all that much white, and hunting is allowed is most of it. Some of it could be worth mapping though.
L-foot was totally fine, except it was mildly sore for 10 minutes during the last 20 minutes of the run. After stretching at the end it was fine, and this morning it seems fine. Odd.

Wednesday Mar 23, 2005 #

Running warm up/down (Paved, grass) 40:00 [2] 4.0 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

In light rain and 40 degrees, on the way home after dropping off the Jeep for it's annual inspection. The mechanic/shop-owner knows me because our kids go to the same pool in the summer, so I'm actually learning to trust someone who works on my car...

Running warm up/down (Paved, grass) 35:00 [2] 3.68 mi (9:31 / mi)
shoes: R-Heavy Winter Running Shoes

Back to the shop to pick up my car, in the afternoon, in moderate-rain and wind. A bit unpleasant at times, but for the most part the wind was on my side, not in my face.

The bad news is that my L-foot was sore about 3 steps outside my door (on soft, soaked grass) and stayed sore (although very mildly) through most of the run. I stretched it out after and it seemed fine.

Tuesday Mar 22, 2005 #

Orienteering warm up/down (Grass, forest) 50:05 [2] *** 3.0 mi (16:42 / mi) +100m 15:08 / mi
shoes: O-Black/Green VJ Spikes

Foot test in terrain (Line O' at VF park.) same O' shoes as when L-foot was sore on Sunday, but no tape, and it was warmer (55 vs 40, and no long wait before starting.). L-Foot more or less fine. A little pain on and off in the 15 minutes or so after finishing, but a little ice took that away, and it's still fine 3 hours later. (And the following morning too.)

Orienteering intervals (Surges during terrain run) 10:00 [4] ** 1.67 km (5:59 / km)
slept:8.0 shoes: O-Black/Green VJ Spikes

5x2 minutes
Line-O', but not paying too much attention

Monday Mar 21, 2005 #

Running warm up/down (Grass, paved) 17:00 [2] 1.55 mi (10:58 / mi)
shoes: R-Heavy Winter Running Shoes

Taking it easy on my foot. It was fine although I was favoring it (habit already built...)

Strength (Foot/Ankle) 9:00 [1]

Normal clock squats, ankle in the air range-of-motion stretches, and then isomentrint inversion and eversion of both ankles.

Sunday Mar 20, 2005 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: O-Black/Green VJ Spikes

Thought I was running first, so I taped in the car, but then Angelica decided she had to go first, so I watched the kids for an hour, and by the end (40 degrees & drizzly) I had numb, taped, tight feet. Possibly contributing to (mild?) injury?

Orienteering race 47:30 [4] *** 5.94 km (8:00 / km) +200m 6:51 / km
spiked:22/25c shoes: O-Black/Green VJ Spikes

Warwick score O' with some memory bits. L-foot sore on ankle eversion impacts ~1-2 minutes into the race. Sore on downhill on grass 5 minutes into the race. Really sore on some tufty grass that I was trying to run across on eversion impacts (outside-edge of foot hiting a tuft/bump.) Ratched back the pace and aimed to land on left forefoot a lot to soften the impact on the outside of the foot. That worked more or less, and it was needed as it was darn sore on a few impacts even after that.

The pain seems a bit like the injury that destroyed my Spring season two years ago (on the R-foot), although not nearly as severe (yet???). Will do a short run, stretches and weights on Monday. Took 600mg IB on Sunday evening, and stretched out both feet a bit.

Ended up 2nd as I didn't see one of the clipboards with a memory O' map.

Saturday Mar 19, 2005 #

Running hills 1:00:05 [2] 5.01 mi (12:00 / mi) +300m 10:07 / mi
shoes: O-Mixed purple & black

On/off trails. Getting dark. Mt. Joy & Misery.

Friday Mar 18, 2005 #

Running long (Grass, dirt, paved, rocks) 1:59:30 [2] * 10.86 mi (11:00 / mi)
shoes: R-Heavy Winter Running Shoes

Loop around Schuykill river (two nearest bridges) from home.

Thursday Mar 17, 2005 #

Running warm up/down (Rough Grass, Trails, Fore) 35:00 [2] 5.0 km (7:00 / km) +25m 6:50 / km
shoes: R-Heavy Winter Running Shoes

Running intervals (Uphill Trails) 12:25 [4] 2.3 km (5:24 / km) +264m 3:26 / km
shoes: R-Heavy Winter Running Shoes

Mt. Joy Cannon sign to top. (Nice to be running in cool weather, except that it was cold... :)
Aiming for 5x, but 2nd & 3rd lagged to pushed 4th hard and bagged it.

1:35 + 1:58 = 3:33 aiming for moderate, consistent pace on first hard interval in nearly 2 weeks.
1:36 + 2:03 = 3:39, visualizing Boris & Mihai trying to pass me, part of the time.
1:50 + 2:03 = 3:53, thinking about a 4-week moving average plot of training on Attackpoint on the first half. Saw what that did to my split... Not good.
1:29 + 1:51 = 3:20 (PR), visualizing Kenny W. Jr. and trying to run like him. Which to me, means keeping my form and tempo more or less the same and trying to push harder to move 10% farther with each stride. Was hard, muscles even felt a little sore from pushing, lungs really felt pushed, but noticed my pace was good as a result, and consistently refocused efforts to push hard. It worked.

I think I'd do these intervals better with other people nearby.

Tuesday Mar 15, 2005 #

Running hills 46:00 [2] 4.0 mi (11:30 / mi) +200m 9:57 / mi
shoes: Blue & White Asics

Did as much hill as possible while looping. Aiming for an hour. Drank some during. Not motivated enough and a little nervous about my head in the heat. No problem though.

Sunday Mar 13, 2005 #

Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Blue & White Asics

Up/down/intra

Running intervals 8:00 [4] 1.1 mi (7:16 / mi) +50m 6:22 / mi
shoes: Blue & White Asics

Just a little due to heat & risk of Migraine. Head twinged a bit about 3 hours after running & took 2 Excedrin. No further problems.

Saturday Mar 12, 2005 #

Running warm up/down (Sand/paved) 30:00 [2] 3.0 mi (10:00 / mi) +50m 9:30 / mi
shoes: Blue & White Asics

Hot. Took it easy due to issues two days ago. No problems.

Strength (Ankles & Hips) 5:00 [1]
shoes: Blue & White Asics

Thursday Mar 10, 2005 #

Running long (Dirt, Sand, Paved) 1:45:00 [2] * 10.0 mi (10:30 / mi) +150m 10:02 / mi
shoes: Blue & White Asics

Multiple loops around the Hacienda Tropical, Cofresi, Puerto Plata, Dom. Rep. in the morning. Hot & humid (~85). Drank a few glasses of water/juice before, 2 glasses, and many more after the run, but it was not enough. Major migraine & nausea destroyed the afternoon/evening.

Good training for Japan, but IF it I make it, I don't think I'll run the classic.

Sunday Mar 6, 2005 #

Orienteering (Route choice) 1:00:00 [2] *** 6.0 km (10:00 / km)
shoes: O-Black/Green VJ Spikes

Only got 1.5 loops done due to time constraints.

Running race (Snowy road) 14:46 [4] 3.4 km (4:21 / km) +120m 3:41 / km
shoes: O-Black/Green VJ Spikes

Saturday Mar 5, 2005 #

Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)

Orienteering race (Sprint park O') 49:00 [4] *** 12.0 km (4:05 / km) +100m 3:55 / km
spiked:37/41c shoes: O-Black/Green VJ Spikes

3 Sprint O's at Norristown State Hospital. Simple navigation on some legs was possible, but there was lots of route choice and passageways to read and decide, requiring intensive map reading on the run. Plus the 0-2 inches of show required micro-route-choice management on the fly, and decisions that took into account the soft off-pavement conditions. Very fun, very fast, and I was pretty clean, with my biggest error being ~15 seconds, on leg 2 #2, and not much else even hitting 5 seconds of error. It's easy to find the markers, but hard to do with <5 seconds of total-navigational-cost.

Running warm up/down 40:00 [2] 4.0 mi (10:00 / mi)
shoes: O-Black/Green VJ Spikes

Warm/cool intra-sprint races too, plus some running on a white course with the kids in a jogging stroller.

Curly (1) - Splits

Larry (2) - Splits

Moe (3) - Splits

Friday Mar 4, 2005 #

Note

Right ear is a little sore. Very little, but not good that it's coming back. Not planning much running today. Perhaps 20 minutes, indoors, and some strength.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +40m 8:54 / mi
shoes: R-Reebok White/Gray/Red

Thursday Mar 3, 2005 #

Running long (Mostly in snow, some fore) 1:53:00 [2] 9.0 mi (12:33 / mi) +40m 12:23 / mi
slept:9.5 shoes: R-Heavy Winter Running Shoes

VF Fatlands to Lower Perkiomen and back. Out & back to try to keep motivated for 2 hours. The wind occasionally getting strong enough for my shell to flap like a flag in the wind wasn't all that fun though, so I spent as much time as possible in the forest.

Feel asleep while putting the kids to bed the last two nights. I need to stop doing that as it eats a lot of time...

Wednesday Mar 2, 2005 #

Orienteering warm up/down (Snow, paved) 35:00 [2] * 3.1 mi (11:17 / mi) +30m 10:58 / mi
6c slept:9.5 shoes: R-Heavy Winter Running Shoes

Just a little looping near home. Shortly into the run I saw some paper in a mud puddle that looked like a dollar, as I reached to pick it up, I noticed it was ten dollars. Cool! But it didn't look right. Oh, that's because it had two zeros. One hundred dollars in a mud puddle?! Very nice. The's the second most money I've ever earned from a run...

Tuesday Mar 1, 2005 #

Orienteering long (1-3" Snow covered fields) 1:45:30 [2] * 11.0 km (9:35 / km) +200m 8:48 / km
spiked:15/15c slept:8.5 shoes: R-Heavy Winter Running Shoes

Reran most, but not all of Valley Goat. Know most of the course, but having regular checkpoints kept me going despite the heavy snow underfoot. Still didn't make my 2hr. goal. Quads still sore from Sunday, and did I mention the heavy, wet snow I was running through?

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