Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2007:

activity	#	time	miles		km		+m
Running	31	25:11:10	160.86	(9:24)	258.88	(5:50)	2105
Orienteering	9	10:10:40	56.13	(10:53)	90.34	(6:46)	2235
Total	31	35:21:50	217.0	(9:47)	349.22	(6:05)	4340

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Thursday May 31, 2007 #

Running (Trails) 54:08 [2] 5.0 mi (10:50 / mi) +50m 10:30 / mi
shoes: R-NB Grey Shoes

Loop at VF Mt. Joy area.

Wednesday May 30, 2007 #

Running long (Trails) 2:14:00 [2] 12.0 mi (11:10 / mi)
shoes: R-NB Grey Shoes

Phoenixville to Port Providence, to RiverCrest, where the Golf course vending machine provided a double-prize of Diet Coke along with the Lemon Powerade I paid for. Then to Upper Schuykill Valley Park, then the SW side of the Schuykill on the River trail, which had been nicely widened (veg. cleared) by a tractor, plus weed-wackers and chainsaws since last week. Picked up a soft pretzel at 2:10 into the run, but the run ended soon after because I had to pick up Oriana, and I'd spent too long clearing debris from some flooded runoff crossings along the Canal.

Tuesday May 29, 2007 #

Running (Trails) 1:13:45 [2] 7.0 mi (10:32 / mi) +200m 9:41 / mi
shoes: R-NB Grey Shoes

Mt. Joy & Misery loops, mostly with Mike Bertram in the lead, who I ran into by accident about 7 minutes into the run. Some interesting discussion about the need to update some existing maps, like Brandywyne & Fatlands, to not only help the competitors have a better day, but the course setter volunteers have an easier time... I'm in the middle of a (slow) Willows update, then I may help w/Fatlands?? (6328, 5/30, 3pm)

Monday May 28, 2007 #

Orienteering tempo 1:00:00 [4] 7.0 km (8:34 / km) +40m 8:20 / km
shoes: O-VJ Integrator Cleats

Watergap, Farsta-relay Jukola training for DVOA team. Helped be a rabbit a bit. On the first leg, Clem really ran hard for the first 3 minutes and I could not keep up, despite trying to do so w/o reading the map. I've really got to work on my short-pace. Perhaps my short-pace-in-forest too. I think I might be wimpy about pushing too hard through ground/low-veg. where I'm not sure what I'm going to trip over... Maybe after my R-Achilles heals (to sore spot seems to be getting smaller with some massage...?)

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-VJ Integrator Cleats

Some jogging between and after intervals. Didn't allow enough time in advance.

Sunday May 27, 2007 #

Orienteering race 1:51:43 [4] 11.95 km (9:21 / km) +500m 7:44 / km
shoes: O-VJ Integrator Cleats

Hung on for a long, fairly clean run in warm conditions at Water Gap. Won Blue by 4 minutes over some Latvian guy, and 20 minutes over Vadim & Clem, although they were both tired from a Night O' training the previous night. My DVOA rankings goal is looking good at this ponit, but I've still got work to do to maintain that vs. Clem & Vadim esp., and to work toward a solid US Champs weekend too.

Physically, it was quite warm for me, and with two Excedrin at the finish, and 1 each at about 4 and 6 hours later, I had a moderate headache as I tried to sleep. The running went okay with the first sign of 'out-of-gas' at about 1:45 into the race. One GU before start, and one at ~30-45 minutes, plus lots of water at each of 5 (thanks!) water stops.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) +50m 9:17 / mi
shoes: O-VJ Integrator Cleats

Blue - Splits

Saturday May 26, 2007 #

Running race (Paved trail, no traffic) 19:10 [4] 5.0 km (3:50 / km) +20m 3:45 / km
shoes: R-NB Grey Shoes

Dragon Race 5k - Two twisted loops around Wilson Farm Park in Chesterbrook. 8:30am start, but still warm enough to be sweating a bunch, w/o a shirt, after the _warmup_.
5:47 (downhill-ish)
6:16 (uphillish)
6:26 (flat, but dying)

Started of 2nd for a few steps, then 3rd. Then after ~500m 4th. The gaps simply widened after that and I finished 4th (of 61.) Winner was 16:59, and had similar bad ascending splits to me. 5th as 45 seconds behind & top female. All of the top 7 were Valley Forge Striders (myself, loosely included.)

Running warm up/down (Grass) 45:00 [2] 4.0 mi (11:15 / mi)
shoes: R-NB Grey Shoes

Warmup 15
Cooldown 20
Evening jog 10 & DT-pineapple calves & L-hamstring (all minor, but annoying)

Friday May 25, 2007 #

Running long (Trails) 2:06:25 [2] 12.0 mi (10:32 / mi)
shoes: R-NB Grey Shoes

Long loop North & East of Phoenixville. Streak alive, AP lagging...

Thursday May 24, 2007 #

Running 34:42 [2] 3.5 mi (9:55 / mi) +100m 9:06 / mi
shoes: R-NB Grey Shoes

Overslept (running before work on business trip) so my long run is deferred to Friday. 3 races this weekend, so okay to skip Friday hills...

Wednesday May 23, 2007 #

Running (Trails) 1:00:39 [2] 6.0 mi (10:07 / mi)
shoes: R-NB Grey Shoes

Could go far from QC San Diego, all on trails to North then East...

Tuesday May 22, 2007 #

Running intervals 24:24 [4] 4.0 mi (6:06 / mi) +10m 6:03 / mi
shoes: R-NB Grey Shoes

4 x mile on paved trail, very slight grade (all miles were net flat or uphill)
3:06+2:59 = 6:05
3:07+3:02 = 6:09
3:05+3:06 = 6:11
3:08+2:51 = 5:59

Running warm up/down 32:16 [2] 3.0 mi (10:45 / mi)
shoes: R-NB Grey Shoes

AM in Campbell, before work

Monday May 21, 2007 #

Running 40:23 [2] 4.0 mi (10:06 / mi)
shoes: R-NB Grey Shoes

Nice loop at VF Mt. Joy before flight to CA. Both calves sore in different ways...

Sunday May 20, 2007 #

Orienteering race 1:32:30 [4] 13.0 km (7:07 / km) +400m 6:10 / km
shoes: O-VJ-Grey-Spikes

Solid run for 2nd at Billygoat '07 - best ever place by far. Nav. was reasonably solid - worst err. was a 1-2 minute stuck-in-green leg. Swapped lead with Nik Duca several times, but mostly that was due to a few 1 minute errors of his. He was running just a bit faster.

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi) +60m 9:25 / mi
shoes: O-VJ-Grey-Spikes

Reasonably good warmup, good warmdown.

Billygoat XXIX - Splits

Saturday May 19, 2007 #

Event: Billygoat

Orienteering race 33:00 [4] 5.0 km (6:36 / km) +100m 6:00 / km
shoes: O-VJ-Grey-Spikes

2 Sprints at the BG. Really could not find high gear for any sustained period, plus lost 1 min, then 1.5 minutes in the Sprints. Poor form - somewhat expected for a Sprint, and given that I'm focussed on the BG this weekend. But still worse than hoped for.

Running warm up/down 12:00 [2] 1.0 mi (12:00 / mi)
shoes: O-VJ-Grey-Spikes

Warmup mostly, some in between sprints, no cool down. It was rainy and the kids/Angelica were ready to go. R-achilles 'bruise' was esp. sore on the warmup, and a bit after the BG, but no harm done, so I'm hoping it's not structurally risky.

Friday May 18, 2007 #

Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: R-NB Grey Shoes

Thursday May 17, 2007 #

Running 30:00 [2] 3.0 mi (10:00 / mi)
shoes: R-NB Grey Shoes

Wednesday May 16, 2007 #

Running long (Trails) 1:30:00 [2] 14.5 mi (6:12 / mi) +150m 6:01 / mi
ahr:130 shoes: R-NB Grey Shoes

Schuykill river trail near Pheonixville, both sides, plus a few loops up through Rivercrest incl. finding a new trail. I should make a trail maps of that for a sprint or fun run.

C • time? 5

Tuesday May 15, 2007 #

Running 19:33 [2] 3.4 km (5:45 / km) +20m 5:35 / km
ahr:128 max:140 shoes: R-NB Grey Shoes

Ran a bit around the Oaks section of the Schuykill River Trail (where it doesn't quite go through yet.) Annoying how close that is to connected, yet isn't quite.

Was waiting for 422 traffic to lull, but it was still bad. Should've run more. Planning intervals this evening.

Note

1-year (AP-logged) training volume of a few people I watch:

6. Hillary Saeger 676
18. Marc Lauenstein 526
<--- 10 hours per week --->
27. Boris Granovskiy 459
30. Sandra Zürcher 446
41. Ekaterina Orekhova 398
43. Thomas Carr 398
<--- 1 hour per day --->
62. Tom Overbaugh 362
78. Vadim Masalkov 335
113. Clem McGrath 291
121. Wyatt Riley 281.34
122. Eric Bone 281.1

Note

My current training plan is a 3-week cycle, 6/8/10 hour weeks (modified slightly from the 12/27/06 plan in include more intervals with others.) (Currently in an 6 hour week.) Looking like:

Day/Week	6	8	10
Mon	30 easy	40 easy	50 easy
Tue	20 easy AM, group int. PM (e.g. 10x200m)	20 easy AM, group int. PM (e.g. 8x400m)	20 easy AM, group int. PM (e.g. 6x800m)
Wed	90 easy	120 easy	150 easy
Thu	30 easy	40 easy	50 easy
Fri	10on/10off play (60), or McKaig	15/8xMt.Joy/15	20/~60 tempo/20
Sat	30 easy	40 easy	50 easy
Sun	Competition	Competition	Competition (2nd run if short)

Numbers are minutes unless otherwise stated.

Running intervals 20:09 [4] 5.4 km (3:44 / km)
ahr:175 max:181 shoes: R-NB Grey Shoes

w/Valley Forge Striders (Conestoga HS track, 6pm Tuesdays)

1200: 4:40
600: 2:09
1200: 4:27
600: 2:12
1200: 4:28
600: 2:13

200 m jogging rests.

(Only about 8 people showed up, and there were several different people doing different things, so I ran with Bill, but then ahead of him. Then Susan decided to draft off me for the middle few intervals, which helped me keep going fast - she could run several 90 second laps....) Also met another Bill, Susan's husband, and a Chris, who ran a 4:55 mile as a warmup for some 400's (not with VFS). Plus two others at VFS who I've already forgotten the names of, one of whom I even was introduced to before at least once. Hopefully writing these will help me remember the one's I haven't forgotten in the last 4 hours.

Running warm up/down 32:00 [2] 5.6 km (5:43 / km)
ahr:140 shoes: R-NB Grey Shoes

Monday May 14, 2007 #

Running 29:56 [2] 4.3 km (6:58 / km) +50m 6:35 / km
shoes: R-NB Grey Shoes

With Angelica around the neighborhood. Rather slow as she felt bad and started walking after about 10 minutes (no coffee filters this AM.. ) Oh well.

Good news is that the sore R-achilles I got during the Red course yesterday seems, even more clearly, to just be a bruise - didn't affect the run much.

Sunday May 13, 2007 #

Event: DVOA Tyler State Park

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-VJ-Grey-Spikes

Gotta get out the door quicker on these O'mornings, or the warmup time is compromised.

Orienteering race 16:30 [4] 2.8 km (5:54 / km) +50m 5:25 / km
ahr:170 shoes: O-VJ-Grey-Spikes

Sprint, kind of as a warmup, before Red. Really sloppy on the first one - decided to shortcut through some green and I couldn't handle the navigation - around on trails would've been much faster due to less nav. time.

Orienteering race 1:07:30 [4] 12.24 km (5:31 / km) +200m 5:06 / km
ahr:163 max:181 shoes: O-VJ-Grey-Spikes

Red @ Tyler. Same time as Vadim, 4 minutes behind Clem. I had a 1-2 minute error (poor forking choice), a 1 minute route choice error (2nd fastest on the leg, but Clem whipped us all by going through a bunch of yellow with vertical-slash-green.) Plus a 2x 30 second nav. issues. Clem appeared to have beaten me mostly by being much cleaner (say ~1 minute vs 4 minutes of errors?), and a bit by hammering by me (he gained, and passed on a fork) after starting ~3 minutes behind me. I did do the Sprint before Red, and he did the Sprint after Red, which may have affected both of us (I beat him on the Sprint despite a 30 second error...)

Mild sore throat almost completely better.

Red - Splits

Sprint - Splits

Saturday May 12, 2007 #

Running 36:00 [2] 6.0 mi (6:00 / mi) +60m 5:49 / mi
ahr:135 shoes: R-NB Grey Shoes

VF Fatlands. Taking it a bit easy (length-wise) due to mild sore throat continuing...

Friday May 11, 2007 #

Running warm up/down 48:00 [2] 8.0 km (6:00 / km) +80m 5:43 / km
ahr:135 shoes: R-NB Grey Shoes

Long warmup, intra & cooldown. Dropped a Fedex off... (mortgage papers)

Running intervals (Track) 5:12 [5] 1.5 km (3:28 / km)
max:179 shoes: R-NB Grey Shoes

800 - 2:56
400 - 1:23
200 - 0:37
100 - 0:16

Still have a mild sore throat, so my intervals are less than original plan (6x800 was scheduled). Chose the short ones because I'm curious if I should be doing a few more of those to build up some basic speed. I almost got beat by Sam in the chute at the TT Sprint...

Thursday May 10, 2007 #

Running long 2:24:55 [2] 25.76 km (5:38 / km) +200m 5:25 / km
ahr:131 max:144 shoes: R-NB Grey Shoes

Good news - wildlife : Saw a 2-foot long turtle in the Schuykill canal, plus baby ducks & geese, and even a water snake swimming happily along the surface. Plus a big fish (2-3-footer) in the Schuykill, and even a bunny.

And found a new trail - didn't know there was a river trail on the west side of the Schuykill in Phoenixville (all the way from 29 to 113), which makes a nice loop with the trail on the other side. Combine this with the canal section southeast of 29, and this big set of trails _almost_ connects into the Perkiomen trail & Valley Forge park. And it's not like there's a lot physically intervening. I wonder why this isn't hooked up yet.

Lots of poison ivy out too - wrapping trees, sticking out into the trail in places. Inspiring a good shower (no damage yet.)

Physically one of the worst runs in a long time. Had a mild sore throat when I woke up, stomach wasn't really ready for the run - perhaps related to the sore throat, or 1 hr. from breakfast to run. Stomach got worse and better with some water at :40, then looped by car for Gatorade at :58, and it only got worse after that. Felt majorly over-full (like the TT Sprint, but worse) and it didn't improve. At 2:00, and 5k from the car, it was so bad I had to walk, and tried to puke just to relieve the pressure, but to no avial... Ran of/off the last 5k back to the car. Stomach settle slowly over next 2 hours and all seemed well after that. Odd.

C • wildlife and ST 4

Wednesday May 9, 2007 #

Orienteering tempo 1:12:07 [4] 13.99 km (5:09 / km) +300m 4:39 / km
ahr:167 max:174 shoes: O-VJ Integrator Cleats

VF Goat I rerun. A bit warm (70, mildly humid, sunny). A bit slower than last month. Lots of baby stiltgrass.

Running warm up/down 38:31 [2] 5.5 km (7:00 / km) +160m 6:07 / km
ahr:138 shoes: O-VJ Integrator Cleats

Long - Splits

Tuesday May 8, 2007 #

Running (Trails, Grass, Forest) 38:01 [2] 6.21 km (6:07 / km) +145m 5:29 / km
ahr:131 max:147 shoes: R-NB Grey Shoes

VF Park Church to River to Arch & back.

Monday May 7, 2007 #

Running 58:44 [2] 9.6 km (6:07 / km) +215m 5:30 / km
ahr:134 max:148 shoes: R-NB Grey Shoes

Nice loop back with Angelica at VF Mt. Joy. L_hamstring, R-quad and R-calf all a bit sore in evening. Apparently I ran hard enough yesterday to do that...

C • Congratulations 9

Sunday May 6, 2007 #

Orienteering race 1:40:38 [4] 14.0 km (7:11 / km) +400m 6:17 / km
ahr:165 max:175 shoes: O-VJ-Grey-Spikes

Had a fairly clean, physically solid run. Happy that I caught, then navigated away from Eric Bone (couldn't quite run away - we were too close in speed today) and that I passed several others on the course as well. Upon finishing, I was thrilled to learn that I'd set the best time in the Team Trials day 3, and 6 minutes later, with no sign of Clem or Eddie, I celebrated winning the classic day at the Team Trials - even better than my (set-high) goal of ~2nd place and ~100 points.

Very happy with that.

Then Clem finished, about 8 minutes after me, 5 minutes total-time behind, and I realized that I'd probably just missed my primary goal for the trials, of making the WOC team when WOC is in Ukraine, despite winning the Long distance Trials race.

After hopes, but not really expectations, of a WOC slot pre-Trials, and notably decreased odds after a poor Sprint, I knew I had to pull off two impressive results to make the WOC team. 3rd on Saturday kept my hopes alive, and 1st on Sunday seemed momentarily like it would do the trick. But in the end, there were several of us at the trials with a mix of good and not-so-good results - something a human committee could not choose between without angering someone. So fortunately, we've got a long-debated & oft-tweaked way for the results themselves to decide (a process I've been very much a part of) and I didn't quite score enough.

Quite a roller coaster there.

The times & scores are done, and I need to think of a new goal. At the rate I've improved in the last 6 months, I was planning, had I made the team, to aim for a WOC A-final. Since I won't be aiming for a WOC A-final, & I'm not even eligible for a World Cup entry, I'll need a domestic goal. I've got a few ideas on paper, but before I post them, what, dear reader, do you think I should aim for next?

BTW, one other, surprisingly helpful bit of 'consolation' came from Mr Hawkins., who expressed a bit of surprise at how little he beat me by overall. Thanks.

C • goal 21

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: O-VJ-Grey-Spikes

About 15 minutes of on/off, slow warmup, and 5 of even more on/off, even slower, cooldown.

Day 3: Blue - Splits

Saturday May 5, 2007 #

Orienteering race 40:56 [4] 7.56 km (5:25 / km) +190m 4:49 / km
ahr:174 max:184 shoes: O-VJ-Grey-Spikes

TT Middle. After a bad start (3x1 minute errors on the first 4 controls) partially due to compass & green challenges, I got in the groove and had a reasonble run in tricky mini-ridge/valley terrain. Quite surprised that held up for 3rd, but it was pretty tricky, and probably was hard at 'middle' pace (after an easy Sprint), to keep focussed on clean nav.

Running warm up/down 25:00 [2] 3.89 km (6:26 / km) +120m 5:34 / km
ahr:135 shoes: O-VJ-Grey-Spikes

20 up, 5 down

Day 2: Blue/Green - Splits

Friday May 4, 2007 #

Event: US Team Trials

Orienteering race (Sprint, TT) 15:46 [4] 2.8 km (5:38 / km) +55m 5:08 / km
ahr:177 max:184 shoes: O-VJ-Grey-Spikes

TT Sprint - felt bloated (too much hydration/lunch?) so was at wall, but not moving that fast. Could've been a bit cleaner too. 9th. WOC chances dropped non-trivially.