Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Oct 31, 2007:

activity

time

miles

Running

25:32:12

166.81

(9:11)

268.46

(5:42)

3395

Orienteering

10:09:24

53.17

(11:28)

85.57

(7:07)

2730

Total

35:41:36

219.98

(9:44)

354.03

(6:03)

6125

averages - sleep:8.5

3:49

0:00

» now

Wednesday Oct 31, 2007 #

Running 22:43 [2] 4.0 km (5:41 / km) +42m 5:24 / km
ahr:132 max:143 shoes: R-NB 531's

Mill Grove easy/short...

Tuesday Oct 30, 2007 #

Running 1:12:27 [2] 12.2 km (5:56 / km) +140m 5:37 / km
ahr:134 max:150 shoes: R-NB 531's

GPS mapping of one of the alternative routes on a long leg, and some detail (e.g. trails...) around one of the controls.

Monday Oct 29, 2007 #

Running 45:18 [2] 7.4 km (6:07 / km) +85m 5:47 / km
ahr:128 max:140 shoes: R-NB 531's

Trails at Mill Grove, GPS mapping for marathon. Found several new trails and added a control on them...

Sunday Oct 28, 2007 #

Event: DVOA - Green Lane

Orienteering race 51:50 [4] 7.7 km (6:44 / km) +250m 5:47 / km
shoes: O-VJ Integrator Spikes

After yesterday's significant defeat to Clem, I decided I needed to run a lot harder today. Clem & I were ready about the same time, so I gave him a 5 minute gap, not expecting to see him, but hoping to make up some of the gap. I ran hard, trying to pretend it was the Sprint Series Finals. At # 10 I saw his back. By # 13 I passed him and pulled away slightly, but then it got tricky and we traded bobbles. I finished 9 second behind him, which was good for a nearly 5 minute win. Much better than yesterday. Can I find that fire next weekend? 3 days in a row?

C • Fire 1

Running warm up/down 13:00 [2] 1.5 mi (8:40 / mi)
shoes: O-VJ Integrator Spikes

8 up, 5 down, not too bad.

Saturday Oct 27, 2007 #

Event: DVOA - Washington's Crossing

Event: DVOA - Myrick

Orienteering race 39:27 [4] 7.27 km (5:26 / km) +135m 4:58 / km
ahr:163 max:172 shoes: O-VJ Integrator Spikes

Not since 1999 has anyone beat Clem at Washington's Crossing. Today was no exception. In pouring rain I had a pretty clean run, maybe 1.8 minutes lost being quite picky. Beat Zhyk by 2 minutes (he had a 2 minute mistake), thinking I'm doing alright, and as long as Clem only beats me by a minute or maybe 2 I'll be okay on the DVOA rankings goal. Wham, almost 4 minutes. What the?

I think it may be partly that Clem knows the park reasonably well, but partly he's just got some serious self-motivation going on. He just hammered out of the start and apparently kept that up all the way around, while I was never really pushing as hard as I would on a road race.

Even my track intervals have been pretty weak over the last few weeks, both on HR-measurement effort and time, which suggests to me I'm not driving myself hard enough. How to relight that fire?

C • Clem 6

C • Interval times/HRs 1

Running warm up/down 8:17 [2] 1.14 km (7:16 / km) +31m 6:24 / km
ahr:130 max:147 shoes: O-VJ Integrator Spikes

Really short warmup, short cooldown... BTW, my left hamstring (center & attachment) per the long injury of just over a year ago started bothering me again on Thursday, after a long cool run in tights. I wonder if it's the cold, the tights, or something else. Hit it with pineapple and will do so again shortly.

C • Hamstrings 3

Friday Oct 26, 2007 #

Running 45:45 [2] 8.45 km (5:25 / km) +103m 5:06 / km
ahr:136 max:146 shoes: R-NB 531's

Betzwood out & back, partial. Back with Tom, MJ & Daniella, peeling away with Daniella at the end as she pushed a somewhat higher pace (140HR, 5:06/km on gravel) on the trail on the way back.

Thursday Oct 25, 2007 #

Running 2:01:36 [2] * 20.47 km (5:56 / km) +280m 5:34 / km
ahr:133 max:145 shoes: R-NB 531's

Genuardi's west way past Chesterbrook through 3 open space preserves (and some intervening private land by Valley Stream...) I was planning on 2 hours, and partway through Angelica got motivated enough to decide to do the entire 2 hours with me, and she did, completing her longest training run ever.

Wednesday Oct 24, 2007 #

Running 55:07 [2] 8.98 km (6:08 / km) +280m 5:19 / km
ahr:132 max:146 shoes: R-NB 531's

Loop up & around Mt. Misery. Extra loop on a road when I took a wrong turn trying to find the Horseshoe trail (like Tom & Angelica couldn't find before either a few days ago.)

Tuesday Oct 23, 2007 #

Running (Trails) 45:25 [2] 6.82 km (6:40 / km) +95m 6:14 / km
ahr:137 max:148 shoes: R-NB 531's

AM run, planning track intervals this evening. VFM GPS mapping of Summerhill trails

Running warm up/down 13:04 [2] 2.55 km (5:07 / km) +4m 5:05 / km
ahr:136 max:152 shoes: R-NB 531's

PM Run warmup, followed by a really bad interval session. A giant bowl of chili for lunch was tasty, but not good for the run. Stomach resisted the intervals, and I did 2x1600 (of planned 4x1600) but made up the distance with 5x400, then a 1200 at the end. Quite slow. Angelica would've been right with me.

Running intervals 40:10 9.0 km (4:28 / km)
ahr:159 max:175 shoes: R-NB 531's

2x1600 in 6:08, 6:14,
then 4x400 in 91, 93, 99, 99, (100 m rest),
1200m in 4:40.
Terrible set, although HR wasn't too low... Not sure what's up with that aside from bad nutrition and perhaps the warmth (mid 70's in the dark, late evening)

C • What were you shooting for? 2

Monday Oct 22, 2007 #

Running (Trails, Grass) 57:04 [2] 9.7 km (5:53 / km) +103m 5:35 / km
ahr:132 max:143 slept:8.5 shoes: R-NB 531's

VF Fatlands, part of VF Marathon. I hope the catch basins don't fill up too deeply before the race. They're still dry so we're off to a good start.

Note

367 hours in the last 365 days. 1hr/day average in a 1-year window accomplished... :)

Some goals:
- Physical Training - try to add a few days a week with 2x workouts. Going to be tough to fit this in. May need to quit my job ;)
- Technical Training - drawing/GPS-ing my route, and planning what I should do to lose less time in the future - like I did long ago, would be helpful.

- As for the technical learning from Rodney:
- Route choice - if in doubt and straight is an option, go straight (10). If in doubt and staight isn't an option, look a little harder (2).
- Run my own race - got hosed when Clem passed me and I kinda followed him, but didn't...

Sunday Oct 21, 2007 #

Event: DVOA Elk Neck

Orienteering 9:53 1.5 km (6:35 / km)
ahr:88 max:127 shoes: O-VJ Integrator Spikes

My cooldown, AJ's White course. AJ was so excited at the start that he ran right by # 1 (3 meters away) at 2:33 (258m) into the course, got to # 2, then looped back and forth on the trail never returning far enough, and falling 3 times. Excelent first 2 minutes, then frustated a bunch, so we worked together to eventually find 1 at 23:05 (1.75km into the course), and after that I helped him on about 2 others, so a Group-of-2 effort, although still 75% by himself. And he recovered, emotionally, after the disaster on # 1, eager to do # 3+ by himself, and he was especially motivated near the 2nd to last control when he heard Oriana's voice through the forest (she was looking for us.)

Finished at 4PM. We're going to have to get to events earlier, esp. after daylight savings kicks in...

Total distance was 4.8 km on the 2.7km course, 84 minutes (I logged the HR>110 portion). 1.5km of the 2km extra distance was at # 1...

Orienteering 1:11:36 **** 11.01 km (6:30 / km) +258m 5:49 / km
ahr:159 max:174 shoes: O-VJ Integrator Spikes

Race at Rodney/Elk Neck. Clem start 4 minutes behind me and passed me near 2. I thought he was swinging wide left on 3, and so I wen right, didn't see it, went back to where he was, didn't see it, reattacked and never saw him again. He was apparently 10 minutes ahead of me a little over halfway through, but I was mad, and running hard and clean at that point, and reeled him into a little less than 4. Lots of complaints about my navigation, and only a few about the map...

GPS Track: Click for bigger picture:

Running warm up/down 14:02 [2] 2.02 km (6:57 / km) +78m 5:49 / km
ahr:126 max:150 shoes: O-VJ Integrator Spikes

Red - Splits

Saturday Oct 20, 2007 #

Event: DVOA - Willows

Orienteering race 13:30 [4] 2.3 km (5:52 / km) +50m 5:18 / km
shoes: O-VJ Integrator Spikes

Willows Yellow. Ran quite hard in bits, less hard in others. Not quite fully agressive routes as I (a) ran in shorts and (b) didn't really feel like jumping across/through a major stream which would've been faster than my around routes in 1-2 cases. Zero cooldown, bad...

Running warm up/down 5:30 [4] 1.0 km (5:30 / km) +20m 5:00 / km
shoes: R-NB 531's

Light warmup. Broken up by taping ankles...

Friday Oct 19, 2007 #

Running 32:08 [2] 5.34 km (6:01 / km) +61m 5:42 / km
ahr:134 max:150 shoes: R-NB 531's

crap Much shorter than intended. Too much coding in the last 24 hours to wrap my head around running. Saw some small streams full at the start of the run, and dry by the end of the run, which was warm & humid by rain free on this warm intermittent sun/thunderstormy late October day (odd weather...)

Thursday Oct 18, 2007 #

Running 19:38 [2] 3.37 km (5:50 / km) +66m 5:18 / km
ahr:128 max:146 shoes: R-NB 531's

Warmup for hill intervals with Tom & Angelica. Felt really bad early AM, much better by the time of the run, but I'd already planned to slack off and run only 4 hills with Tom & Angelica, instead of my usual 8....

Running hills 56:40 8.67 km (6:32 / km) +326m 5:30 / km
ahr:135 max:175 shoes: R-NB 531's

4x VF Cannon-Sign to Mt Joy upper parking lot edge. First 3:49, last 3:19, smooth progression if I recall correctly. Started later than Tom & Angelica on the last 2 so I had to catch up.

Tom ran ~3:49-4:01
Angelica ran ~3:59-4:07

VF-Joy Cannon Sign to Hilltop Lot - Splits

Wednesday Oct 17, 2007 #

Running 2:35:00 26.5 km (5:51 / km) +250m 5:35 / km
ahr:136 max:166 shoes: R-NB 531's

Combination long run and intervals.
Trying to make up for last night's weak intervals, plus run with Angelica, plus do a long run.
Bad combination for my R-knee which got sore on the inside again (like a few months ago.) Managed to prevent it from getting too bad.
Overdressed and didn't drink enough too, so the last 20 and then 10 minutes home were really hard to keep running... Worse than any point in the Highlander...

Tuesday Oct 16, 2007 #

Running 38:21 7.37 km (5:12 / km) +57m 5:01 / km
ahr:142 max:172 shoes: R-NB 531's

Did my intervals, of varying length, while also GPS mapping some trails. Was planning to do a warmup on them, then go to the track, but I was so late...

Monday Oct 15, 2007 #

Running 45:00 [2] 4.5 mi (10:00 / mi) +10m 9:56 / mi
shoes: R-NB White Shoe (531's)s

I recall I ran a little over target...

Sunday Oct 14, 2007 #

Orienteering race 1:06:00 [4] 9.0 km (7:20 / km) +350m 6:08 / km
shoes: O-VJ Integrator Spikes

Better focus both physically and mentally. Biggest time loss was almost 3 minutes on a long leg, where my planned line was a little poor, and I swerved off of it several times where I try to do map reading w/o compass - something I managed to avoid on all the shorter legs - enough so that I was 2 minute ahead of Eric before this wobbly route. Finished 2nd by less than a minute, passing Clem & Eddie overall. Eddie had a disaster on # 13, where the map was arguably flaky. I think the control was on the west side of _a_ cluster of bushes within the control circle, but the mapped distinct clearing/medium-green circle wasn't noticed by any of the 4 Blue runners I talked to. I wonder what the jury will decide.

C • I was one this jury persons... 2

C • Off topic... 3

Orienteering 20:00 [2] 2.0 mi (10:00 / mi)
shoes: O-VJ Integrator Spikes

Cooldown checking out a supposedly missing control on Brown. It was totally fine from 3 attackpoints...

Running warm up/down 8:00 [2] 0.8 mi (10:00 / mi) +10m 9:38 / mi
shoes: O-VJ Integrator Spikes

Piecemeal warmup...

Saturday Oct 13, 2007 #

Event: 2007 Western States Orienteering Championships

Orienteering race 1:30:00 *** 10.0 km (9:00 / km) +550m 7:04 / km
shoes: O-VJ Integrator Spikes

A bit of an unfocussed day both physically and mentally. No major disasters, but I was sloppy on several attacks, and inconsistent in my physical effort. I was wearing new shoes, which I think gave me a bit of pause early on the physical side. Not sure why I was sloppy. At this A-event w/o Angelica & kids though I had time to review what I did wrong, and do better the next day. 8 minutes behind Eric & Eddie, 4 minutes behind Clem.

Running warm up/down 7:00 [2] 0.8 mi (8:45 / mi)

A bit more rushed before the start than I like. Decided to risk wearing new Integrators...

Friday Oct 12, 2007 #

Running 30:00 [3] 5.5 km (5:27 / km) +25m 5:20 / km
ahr:131 max:143 shoes: R-NB White Shoe (531's)s

Another evening run with not much gas in the tank. Didn't need much, but not having much fun.

This weekend should be interesting. Seeing a bunch of the short-travelling West Coasters, plus a zillion BAOCers. People like James, Dan SH, Ed White, as well as Clem & Eddie from closer to home.

I think I know all 15 of the M65 and M70's entered in the event. 15. And then there are a whopping 3 WS-champs eligible F21's, 2 of which are actually ~60 ...

Thursday Oct 11, 2007 #

Running 1:15:51 [2] 12.53 km (6:03 / km) +350m 5:19 / km
ahr:130 max:148 shoes: R-NB White Shoe (531's)s

Lexington reservior and a preserve to the NE, and some up and back on the trail. Early AM. I don't like running in the early AM...

Wednesday Oct 10, 2007 #

Running intervals 52:00 10.8 mi (4:49 / mi)
shoes: R-NB White Shoe (531's)s

Track intervals @ De Anza. 8x400, 200m jogging rest
84, 84, 85, 83, 84, 85, 85, 85, 83.. Ooops. looks like I did 9x400 by accident. Thanks good I guess

I was aiming for 80 though. I wonder if I was slow from the Highlander, or the late evening run time, or travel, or if that's just my I place whether it is 400/200 or 1200/400. Maybe I should try some R's, as I don't think my max. pace is very good, and I really haven't done much R at all since my hamstring recovered a year ago.

Tuesday Oct 9, 2007 #

Running 22:00 [2] 4.29 km (5:08 / km) +20m 5:01 / km
shoes: R-NB White Shoe (531's)s

Short little run from Campbell Inn as it was getting dark (business trip.)

Monday Oct 8, 2007 #

Running 33:20 [3] 5.45 km (6:07 / km) +129m 5:28 / km
ahr:131 max:144 shoes: R-NB White Shoe (531's)s

Home to 1/2-way up Mt. Misery and back. Both up & downhill were fine. R-heel blister needs a little help, but otherwise okay.

Sunday Oct 7, 2007 #

Event: Hudson Highlander 2007

Event: Susquehanna Stumble X

Orienteering race 3:49:32 30.0 km (7:39 / km) +1000m 6:33 / km
ahr:146 max:171 shoes: O-VJ-Grey-Spikes

Highlander 12. Started off well behind the pace set by John F. Leaders out of sight by 1. Back to 1st place at 4 due to a few mistakes by others, but then Jon T. passed me for good - last saw him leaving the 1st exchange, and he ran the trail run almost 5 minutes faster than I did. I think I ran the 2nd and 3rd loops a little easy - I had a heel blister & some chafing, but was also just not pushing that hard. It helped by the end as I ran the last loop okay with only a little bit of cramps theatening. Running the next two days was fine, not really sore at all.

Only 6 GU's this year (and some banana bites) vs. 7 GU's 2 years ago.

HH XII - Splits

Saturday Oct 6, 2007 #

Running 22:00 [2] 4.0 km (5:30 / km)
shoes: R-NB White Shoe (531's)s

Short loop near home

Friday Oct 5, 2007 #

Running 44:54 [3] 5.84 km (7:41 / km) +200m 6:34 / km
ahr:126 max:147 shoes: O-VJ Integrator Cleats

Set up & take-down of flags for McKaig time trial.

Orienteering tempo 17:36 [4] 3.57 km (4:56 / km) +137m 4:08 / km
ahr:167 max:176 shoes: O-VJ Integrator Cleats

Ankles taped, but still probably could've pushed harder. Not a PR effort but not too far off and I did get stuck in some green.

McKaig 3.3km - Splits

Thursday Oct 4, 2007 #

Running 47:35 [2] 8.16 km (5:50 / km) +120m 5:26 / km
ahr:132 max:142 shoes: R-NB White Shoe (531's)s

A little GPS mapping in Chesterbrook for VF Marathon

Wednesday Oct 3, 2007 #

Running long 2:37:15 [2] 24.87 km (6:19 / km) +280m 5:59 / km
ahr:135 max:148 shoes: R-NB White Shoe (531's)s

2nd half of VF Marathon. Plus ~1.35km of side trips (possible water stop/route change - decided against, and grocery for Gatorade.) In winter with tights, I'd probably cut across more fields but that would only bring the distance down by another km or less so 22.5 - 23.5 km is looking like what it will take (O' shortest distance is 21.1km.) Note that the by O' shortest-distance I mean without swimming the Schuylkill River & Perkiomen creek twice, climbing up or down impassible cliffs & fences, or running across the 422 freeway 4 times. If you did all that, and survived, you might manage to get all the controls in 19-20km, but then you'd be disqualified ;)

http://www.google.com/search?q=marathon+in+km

Tuesday Oct 2, 2007 #

Running intervals 17:20 [4] 4.8 km (3:37 / km)
ahr:172 max:180 shoes: R-NB White Shoe (531's)s

I tried to do 4x1200 as fast as Clem did last Thursday (4:13 average) but I didn't even do one that fast. Trying was good incentive. 1200/400 rest
4:14 / 2:34
4:22 / 2:28
4:19 / 2:28
4:22

Running 16:14 [2] 2.82 km (5:45 / km) +20m 5:34 / km
ahr:131 max:142 shoes: R-NB White Shoe (531's)s

AM Run, short GPS map 2x of trail in Audubon.

Running warm up/down 17:01 [2] 2.85 km (5:58 / km) +100m 5:05 / km
ahr:132 max:146 shoes: R-NB White Shoe (531's)s

Drove halfway to intervals (Teegarden Park) and ran from there to Conestoga HS Track. It's getting to dark in the evening for me to run all the way back before dark.

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +10m 6:33 / km
shoes: R-NB White Shoe (531's)s

Intra & cooldown

Monday Oct 1, 2007 #

Running 55:27 [2] 9.76 km (5:41 / km) +100m 5:24 / km
ahr:131 max:139 shoes: R-NB White Shoe (531's)s

Again quite hard to move well, but overall was okay. GPS-mapped (4x) about 1.4km of Chesterbrook trails for VF Marathon

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