Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2006:

activity	#	time	miles		km		+m
Running	22	20:33:41	122.34	(10:05)	196.88	(6:16)	2766
Orienteering	4	6:03:28	29.12	(12:29)	46.87	(7:45)	1345
Other Aerobic	1	30:00
Strength	3	15:00
Total	27	27:22:09	151.46		243.75		4111

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Sunday Dec 31, 2006 #

Running 15:00 [2] 1.2 mi (12:30 / mi) +30m 11:36 / mi
shoes: R-Nike Blue & White

Feeling better today. A little tag with Oriana in the yard to test the body and it was fine. Will resume normal training tomorrow.

I think this has put me up (in this injured year) to 99.9 hours of running+orienteering training. Do I go run 6 minutes in the next hour? We'll see...

Actually, it's 99:58... just 2 minutes...

Saturday Dec 30, 2006 #

Note
(sick)

About an hour after my last post on 12/27, and a few hours after the long run, my head decided, relatively suddenly, to feel feverish. Not too surprising, as the rest of the family had all felt bad. AJ almost throwing up on Wednesday, Angelica a little woozy on Tuesday and Wednesday. I had managed to avoid the family illnesses that last several times, but not this time.

Despite feeling like I had a fever, I didn't - at least the two times I checked. And I've gotten on/off better a few times in the last 3 days. Most of today was spent suffering some kind of stomach pain with the same head kinda feverish... Not terrible, but certainly something that requests rest, and not running. I'm a bit annoyed by this though, and if the stomach is even somewhat better tomorrow, I may just take some DayQuil and try to jog a bit in the afternoon.

In the midst of this personal nuisance, a much larger tradgedy was narrowly escaped. Yesterday evening, Angelica & kids we're on their way to Petco on 202, turning left through two lanes of stopped traffic that were waving her through, when somebody decides to pull out & try pass everyone on the shoulder, colliding with the front of the minivan. The very good news is that the kids are completely unhurt, and Angelica's only suffeing from relatively minor airbag burns/muscle-slap in a forearm, a finger & a lip. The van did a nice job protecting them, and is now sitting at some yard over the holiday weekend. It will get looked at next week to see if the engine compartment is intact enough to simply repair the whole thing, or if it'll sold off for spare parts...

C • Sorry to hear about that, but glad that everyone is ok 1

Wednesday Dec 27, 2006 #

Running long (Dirt, Grass, Paved) 2:00:49 [2] 18.81 km (6:25 / km) +50m 6:20 / km
shoes: R-Nike Blue & White

Betzwood to Audubon to Perk. Trail, up to Arcola bridge, then back along bike trail (dirt edge >50% of the time)

Note

My current training plan is a 3-week cycle, 6/8/10 hour weeks. (Currently in an 8 hour week.) Looking like:

Day Week	6	8	10
Mon.	30 easy	40 easy	50 easy
Tue.	~10on/10off speedplay for 60	15/8xMt.Joy/15	20/~60-min-time-trial/20
Wed.	90 easy	120 easy	150 easy
Thu.	30 easy	40 easy	50 easy
Fri.	15/10x200m/200m rest/15	15/8x400m/200m rest/15	15/6x800m/200m rest/15
Sat.	30 easy	40 easy	50 easy
Sun.	Competition	Competition	Competition + 2nd run if short

Numbers are minutes unless otherwise stated.

Tuesday Dec 26, 2006 #

Running intervals 31:33 [4] 4.6 km (6:52 / km) +640m 4:03 / km
ahr:167 max:177 shoes: R-Nike Blue & White

8xHill intervals @ Mt. Joy, Cannon-sign to pavement at top (top layer has been removed - not sure how I'll re-mark this point when road removal is complete...)
Much slower than I've done this in the past. Apparently I'm still a bit out of shape, plus the wet leaves and squishy soil probably didn't help.

1:49+2:14=4:03
1:44+2:13=3:57
1:50+2:06=3:56
1:43+2:09=3:52
1:51+2:15=4:06
1:43+2:08=3:51
1:50+2:04=3:54
1:48+2:06=3:54

HR plot surprisingly consistent with the times above.

Visualized various folks/events while doing this.

Running warm up/down 1:09:03 [2] 10.5 km (6:35 / km) +30m 6:29 / km
ahr:135 shoes: R-Nike Blue & White

Monday Dec 25, 2006 #

Running 26:39 [2] 5.0 km (5:20 / km) +60m 5:02 / km
ahr:135 shoes: R-Nike Blue & White

10 laps around the block at 1:15am... After Xmas AM with family in Boulder, CO, then travel, flight and baggage delays getting home, I didn't get out for the intended 40 minutes, but this is better than nothing. We'll see how I stick to my latest plan...

Sunday Dec 24, 2006 #

Running 6:00 [2] 0.6 mi (10:00 / mi) +10m 9:30 / mi
shoes: R-Nike Blue & White

Was ready & dressed for running, but the day got full, so I ran around the 'block' (6th-9th, Boulder creek) before dinner. That was definitely better than nothing.

Saturday Dec 23, 2006 #

Running 45:00 [2] 4.5 mi (10:00 / mi) +45m 9:42 / mi
shoes: R-Nike Blue & White

Down & back on the Boulder Creek trail with Angelica.

Friday Dec 22, 2006 #

Other Aerobic (XC Ski) 30:00 [2]

2 hr lesson - learned V2 properly and better balance

Thursday Dec 21, 2006 #

Running 50:00 [2] 5.0 mi (10:00 / mi)
shoes: R-Reebok Light Blue

With Angelica just after the (~2ft) snowstorm had ended. Very pretty. Constantly slippery in the snow packed road & sidewalks, and thus a good ankle workout. Had to walk the last 10 minutes back due to GI issues. Stomach still somewhat upset - hope that settles by tomorrow as we're planning an x-country ski & send-the-kids-to-ski-school day at Eldora.

C • That's awesome. 1

Wednesday Dec 20, 2006 #

Running 1:18:00 [2] 6.0 mi (13:00 / mi) +100m 12:22 / mi
shoes: R-Reebok Light Blue

Up & down the Canyon trail in Boulder. 6 miles in 78 minutes? Well it was during a snowstorm. About 1/2 had been ploughed then covered to 2-3 inches deep, which was easy enough, but the unploughed part was 8-12 inches of fresh snow, with a few faded out foot prints, and the snow was coming down hard at times so my eyelashes were getting iced up. Hands were pretty darn cold by the end as they were getting wet through the thin gloves. Had a couple of obituary composition moments in the middle when I hadn't seen anyone for 30 minutes and was thinking I wouldn't survive the night should I fall & get injured... but then met some x-country skier on the way up so it seems far less remote. In Boulder proper, I passed about 3 dozen walkers, 2 skiiers and one other runner - a blizzard makes for a fun outing for many in this town.

Approx. here: http://www.gmap-pedometer.com/?r=602125 . 2nd prettiest run of the year behind the fall colors waterfalls just NE of Phoenixville.

Tuesday Dec 19, 2006 #

Running 43:47 [2] 4.0 mi (10:57 / mi) +60m 10:28 / mi
shoes: R-Reebok Light Blue

Inspired to train more by the Hanny Aliston article in O-Sport, I went for a run today - which would have been easy to miss after flying from PA to Boulder, CO with family, starting at dark 8pm @ 20 degrees...

Did 2 loops around the college campus.
Easy part of workout.

C • Boulder 2

Running 22:00 [4] 2.93 mi (7:31 / mi)
shoes: R-Reebok Light Blue

Should've brought my GPS as distance is a guess. 2x10 minutes, + 2 minutes later (to keep warm on the way home)

Note

Left TBI sore today - apparently from plane sitting. I should probably reswap office chairs again, just in case that helps.

Monday Dec 18, 2006 #

Running 47:48 [2] 5.1 mi (9:22 / mi) +150m 8:35 / mi
ahr:141 max:151 shoes: R-Reebok Light Blue

VF 5 mile, reading an O map from Michigan. Easy

Sunday Dec 17, 2006 #

Running 1:20:17 [2] 14.9 km (5:23 / km) +185m 5:04 / km
ahr:140 max:150 shoes: R-Reebok Light Blue

Chesterbrook, summerhill and south of there, loops with Vadim. A house in Summerhill still looks nice and is still available, and we met the neighbors on this run and they were nice.

Running 8:15 [2] 2.06 km (4:00 / km) +20m 3:49 / km
ahr:171 max:178 shoes: R-Reebok Light Blue

A few surges of varying length (~3, 3, 2, 1 minutes)

Saturday Dec 16, 2006 #

Running (Grass, Paved, Forest, Tra) 1:45:00 [1] ** 15.0 km (7:00 / km) +250m 6:28 / km
ahr:135 max:155 shoes: R-Reebok Light Blue

A loop around some roads & a few trails in West/North Audubon. One older neighborhood is looking a little cute, but a little sketchy (too many dogs for one thing.) A new neighborhood section was a fairly pretty McMansion neighborhood, but with very, very few trees, and a bit of lot-edge-of-hill compression (e.g. kick a ball in your back yard, and it'll stop 50 (vertical) meters down the hill.) In one of the old street sections, somebody's really big (but fortunately old) dog ran all the way out into the road threatening me. Got in a screaming match with the dog for a few seconds before it would back down. Really upset at the owner, but didn't spot him/her. It's a public road - can you keep you dogs from threatening pedestrians on it? Esp. dogs that weigh more than most pedestrians?

I think someone was saying throw rocks at the dog, but there's an ammunition problem there when you're in the middle of a paved road before you realize the dog is not going to stop at his property line (either by training or electric collar...)

Friday Dec 15, 2006 #

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-Reebok Light Blue

AM On the way to the kids last day of school - had little time, but decided a 10 minute run was better than 0.

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: R-Reebok Light Blue

Some neighborhood loops before doing intervals with the kids

Running intervals 10:00 [4] 2.5 km (4:00 / km)
shoes: R-Reebok Light Blue

Intervals with the kids - set them up with shorter loops and raced them.
3x450m in ~1:40-1:41 (around the block on the sidewalk) with the kids going back and forth across the middle of the block. Then a few ~1-minute races where I picked a farther away object to run out & back to, or had to run around the car more times, etc... AJ (age 5) is already faster than me in the first ~3 meters. I understand the distance over which your kids can outrun you grows with age. Hopefully I'll hold 100m until at least age 12, and 5km until he's 16... We'll see.

Thursday Dec 14, 2006 #

Running 45:16 [2] 7.28 km (6:13 / km) +150m 5:38 / km
ahr:139 max:150 shoes: R-Reebok Light Blue

Near VF Mt. Joy. I've skipped intervals this week. Slacker.

Running 3:17 [2] 0.41 km (8:00 / km) +10m 7:08 / km
ahr:133 max:140 shoes: R-Reebok Light Blue

HR>125 portion of tag with kids...

Wednesday Dec 13, 2006 #

Running 33:57 [2] 5.41 km (6:17 / km) +95m 5:46 / km
ahr:136 max:154 shoes: R-Reebok Light Blue

The sketchy run: I ran though some semi-public church grounds, then the medium green nearby, then someone's backyard, then a kindergarten parking lot, then through an industrial area, then between some houses down to some railroad tracks, then through some trash-strewn medium green between the river and the tracks, then along the tracks, then over a tree-crushed portion of a barbed wire fence into the same kindergartens back playground, to avoid some rail worker in a truck...

(right click, view-image for a larger view)

C • Alert! 1

Strength (Hip & Ankle) 5:00 [1]

Right after the run. Had to use the magic pinapple a bit today too.

Tuesday Dec 12, 2006 #

Running (Trails, grass, paved) 1:08:09 [2] 11.02 km (6:11 / km) +180m 5:43 / km
ahr:135 max:149 shoes: R-Reebok Light Blue

VF Park south, Glenhardie, Brookmead Farms & Chesterbrook. Loop from possible new townhouse, but the townhouse sucked. I wonder if we'll move again or not... Trying to decide before AJ starts 1st grade, so we don't move his schools twice...

C • 1

Monday Dec 11, 2006 #

Running (Trails, forest) 1:16:18 [2] 11.75 km (6:30 / km) +275m 5:49 / km
ahr:137 max:149 shoes: R-Reebok Light Blue

Sunday Dec 10, 2006 #

Event: Mid-Atlantic Championships

Orienteering 22:00 [2] 3.0 km (7:20 / km) +50m 6:46 / km

White course as warmup & for DVOA points (?) at Mid-Atlantic's

Orienteering race 1:08:00 [4] 9.11 km (7:28 / km) +395m 6:08 / km
shoes: O-Black/Green VJ Spikes

Blue @ McKeldin Mid-atlantic champs. Course did crazy criss-crossing in a small area, but was quite readable none-the-less. Was 4th. Eddie was 60, Jon T. 62, Clem 66 & me 68... I've clearly got more work to do (mostly physically) to get to a position where I deserve a slot on the US Team (standing or WOC...)

Orienteering race 15:45 [5] *** 2.4 km (6:34 / km) +80m 5:37 / km
shoes: O-Black/Green VJ Spikes

1st leg of Mid-Atlantic relays. Ran hard with Greg Ahlswede - hard enough to lead & pull ~1 minute ahead of Nadim (and many others). Made one 10-15 second error and one 5-second error. Greg really had the legs for the finish chute (31 sec vs. 41 sec.), while I was a bit tired by then (and I'm still not used to sprinting since my hamstring's partial recovery.)

Blue - Splits

Relay 1 - Splits

Saturday Dec 9, 2006 #

Note
(rest day)

Took the excuse of tomorrow being the last race of the season to have a rest day

Friday Dec 8, 2006 #

Running (Grass, paved) 21:32 [2] 2.0 mi (10:46 / mi) +50m 9:59 / mi
shoes: R-Reebok Light Blue

Outside. Darn cold, but I was overdressed anyway. Should've worn 2 layers on top, not 3.

Strength (Hip, Ankle, Core) 5:00 [1]

16x 1-legged (2-arm) pushups. Wimpy.

Running hills (Treadmill) 15:00 [2] 1.5 mi (10:00 / mi) +100m 8:17 / mi
shoes: R-Reebok Light Blue

Thursday Dec 7, 2006 #

Orienteering (Rerun) 1:39:01 [2] 11.75 km (8:26 / km) +379m 7:15 / km
ahr:135 max:154 shoes: R-Reebok Light Blue

Slow re-run of the Red from last weekend, w/o O' shoes or map or compass, w/detour to get jacket from Mike B's house.

Wednesday Dec 6, 2006 #

Running tempo 18:38 [4] 3.66 km (5:05 / km) +125m 4:21 / km
ahr:170 max:180 shoes: O-Mixed purple & black

Best run of the year on the McKaig test loop. And w/o ankle tape so I was tentative on the downhills.

Running warm up/down 16:02 [2] 2.29 km (7:00 / km) +51m 6:18 / km
ahr:135

McKaig 3.3km - Splits

Tuesday Dec 5, 2006 #

Running (Grass) 1:13:00 [2] 11.7 km (6:14 / km)
ahr:135 max:157 shoes: R-Reebok Light Blue

Mostly slowish with Angelica & MJ, but did pick up the pace to 4:56/km for 4 minutes with Jackie (who runs 10 miles at this pace almost daily... she's fast now)

C • It is so much colder today tha... 4

Monday Dec 4, 2006 #

Running 49:24 [2] 8.11 km (6:05 / km) +100m 5:44 / km
ahr:136 max:144 shoes: R-Reebok Light Blue

VF 5-mile loop. Cool (2c) & darn windy.

Strength (Hip & Ankle) 5:00 [1]

Sunday Dec 3, 2006 #

Orienteering race 59:42 [4] 7.7 km (7:45 / km) +280m 6:34 / km
shoes: O-Black/Green VJ Spikes

VF Mt. Misery Red. Good race result - 1 minute ahead of Speedy, and 3 seconds behind (darn) j-man. Had ~3 minutes of mistakes too, so either I'm getting fit again, or the competition's slowing down. Nice to be in the middle of the lead DVOA pack again. If I can keep a little momentum on my fitness recovery, perhaps by actually doing some of the 2x/day runs I've been planning, I may be able to pull ahead of the DVOA pack for '07. That would help my WOC chances quite a bit too.

Race Prep: Drank more vodka last night than I have in >5 yrs (~300ml over 3 hours) and ate a ton. Had an egg, sausage and oatmeal breakfast at 9:30am, GU just before starting at 1pm with on only a short warmup. Walked 90 minutes with the kids on White before starting, dressed warmly in the ~40 degree, sunny weather

GPS distance was ~10km

C • Fitness... 5

Orienteering warm up/down (Short warmup) 2:00 [2] 0.15 mi (13:21 / mi)

Orienteering (Control Pickup + Search &) 30:00 [2] 3.1 km (9:41 / km) +61m 8:49 / km
ahr:130 max:146

Only ~3 minutes into the search & rescue run we got a call that the 2 lost folks were in (thanks, cell phones). With 1pm last starts, 3 hour time limit and 4:30pm darkness, it seems like we aren't allowing much time for searches, if needed. And it will be in the 20's tonight on Mt. Misery (were anyone injured & immobile there until morning...)

- Wyatt

Red - Splits

Saturday Dec 2, 2006 #

Orienteering 1:07:00 [2] 9.57 km (7:00 / km) +100m 6:39 / km
shoes: O-Mixed purple & black

Random-second O' around VF-Mt. Joy East-half. (Mark 60 circles on the map, numbered 00, to 59. When you get to a control, take a split, look at the seconds of the split (or cumulative, your choice), then run to that control #...

Friday Dec 1, 2006 #

Running warm up/down (Paved, Grass, Trails) 30:00 [2] 3.0 mi (10:00 / mi)
ahr:130 shoes: R-Reebok Light Blue

Running tempo 3:57 [4] 1.0 km (3:57 / km)
ahr:168 max:179 shoes: R-Reebok Light Blue

Practicing to do intervals again someday. We'll see how my hamstring feels.

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