Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2007:

activity	#	time	miles		km		+m
Running	21	18:32:23	122.35	(9:05)	196.91	(5:39)	2743
Orienteering	11	12:42:41	79.57	(9:35)	128.06	(5:57)	1979
Strength	7	35:00
Total	31	31:50:04	201.93		324.97		4722

5:19

0:00

» now

Monday Dec 31, 2007 #

Event: New Year's Eve Morning 5k

Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
shoes: R-NB 531's

5 minutes into the warmup was the highlight of the day's race - not because it got bad, but because that's when I realized I had run every single day this year.

BTW, where does one buy an Epunch these days? I haven't bought one in many years, and it's about time for AJ to have his own (A-event rental fees and such...)

C • Epunches 5

Running race 21:20 [4] 5.58 km (3:49 / km) +65m 3:37 / km
shoes: R-NB 531's

This was supposed to be a 5km, but at least 5 people made a wrong turn and I was one of them (near the back)

Running warm up/down 10:00 [2] 2.0 km (5:00 / km) +20m 4:46 / km
shoes: R-NB 531's

Cooldown. L-PT was only a little sore at the early warmup, and fine durning and cooldown. Much worse the next day.

Sunday Dec 30, 2007 #

Running (Snow) 30:00 3.0 mi (10:00 / mi) +100m 9:04 / mi
shoes: R-Heavy Winter Running Shoes

Loops up and down & sideways on the easy ski slope (in the manmade snow), at about 8-9pm, after several hours of light downhill skiing. The L-PT is definitely sore when running and walking up/down stairs. Not bad yet, but definitely not getting better (like it felt like it might be doing on Friday.)

Strength 5:00 [1]

Standard hip/ankle work, plus DT for L-PT and a little for R-IT/hip (which is less worrying, and even less painful, than the L-PT at this time...

Saturday Dec 29, 2007 #

Running 51:26 [2] 9.0 km (5:43 / km) +90m 5:27 / km
shoes: R-NB 531's

A very talkative run with Johnny WW, late in the day. He's apparently really into AM 610 talk radio these days, and, perhaps related, he knew many details of a recent "bonnie & clyde" story of a couple who lived the high life with fake IDs/accounts/credit cards and other rip offs of some apartment complex they managed.

Friday Dec 28, 2007 #

Running tempo 43:00 [4] 9.6 km (4:29 / km) +100m 4:15 / km
shoes: O-VJ-Grey-Spikes

VFM Start-7. Less than 10% faster than Ross started the Marathon, and Ross had 5% mistakes...

Thursday Dec 27, 2007 #

Running 59:00 [2] 10.5 km (5:37 / km) +150m 5:15 / km
shoes: R-NB 531's

Out to Lorimer pond and back. Out on northern route through a bit of VF park in 31, back pretty straight in 28. R-IT went from light twinged to pretty sore by the end. L-Patellar Tendon (L-PT) got mildly sore in the last 15 minutes. I started getting sore _after_ or late-in runs about a week ago. Not much, but concerning if it continues worsening. Hit both IT & PT with Pineapple after.

C • Daily Goal 5

C • WRE/USOF rankings normalization 6

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

Pineapple on R-IT & L-PT

Wednesday Dec 26, 2007 #

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

+ L-PT on pineapple

Running 57:07 [2] 8.78 km (6:30 / km) +280m 5:37 / km
ahr:133 max:152 shoes: R-NB 531's

Mt. Joy (top), Mt. Joy (N-peak), Mt. Misery (trail over). Realized 1/2-way that this was supposed to be a 2.5 hr day, not 50 minutes, but it was pretty late so I resolved to go out later, but with a sore IT and rain+30's, I just sat inside. Lazy again. What's with this? I'm afraid to train hard due to the R-IT and L-PT threatening. I'm thinking Fri. 12/28 will be a 40-60 min. tempo run which will test a bit of whether I can do that without destablizing these injuries.

Tuesday Dec 25, 2007 #

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

Running 20:00 3.5 km (5:43 / km) +35m 5:27 / km
shoes: R-NB 531's

Merry Xmas - had a slacker day as a present to my lazy, IT-frustrated running self.

Monday Dec 24, 2007 #

Running 1:24:00 [2] 10.0 mi (8:24 / mi) +100m 8:09 / mi
shoes: R-NB 531's

Perkiomen trail out & back w/Angelica & Jackie, 43 out, 41 back. Moving well esp. Angelica. R-IT/hip only got a little sore by the end.

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

Sunday Dec 23, 2007 #

Orienteering 1:11:42 [2] 11.82 km (6:04 / km) +200m 5:36 / km
ahr:133 max:146 shoes: R-NB 531's

VFM CB Loop, every other control

Saturday Dec 22, 2007 #

Orienteering 27:41 [2] ** 4.85 km (5:42 / km) +62m 5:22 / km
ahr:131 max:141 shoes: R-NB 531's

Oriana's course

Friday Dec 21, 2007 #

Running hills 22:00 [4] 3.5 km (6:17 / km) +450m 3:50 / km
max:175 shoes: O-VJ-Grey-Spikes

6 x 3:34-3:43 up the normal hill. Times reasonable*, trails fast, weather cool. Legs okay during w/R-hip a bit sore on the downhills. In the evening now the R-Hip is not so happy.

Pretty much normal hill intervals ex. the slack from 8 to 6, and the R-Hip/IT getting pretty upset later.

*I'm thinking I need to aim for 3:30's on these in the future. Or at least get through all 8 in ~3:40. One or the other.

Running warm up/down 40:00 [2] 7.27 km (5:30 / km)
shoes: O-VJ-Grey-Spikes

Est.

Thursday Dec 20, 2007 #

Running 39:07 [2] 6.2 km (6:19 / km) +190m 5:28 / km
ahr:130 max:146 shoes: R-NB 531's

Southern-Misery VFM loop. No streamers or trash of ours found. Plenty of random bags blown into the bushes though, here and there. I'd pick it up if I weren't paranoid about the slight chance of getting sick from touching it.

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

R-IT & Hip both sore. More of an IT thing today. Trying to fix this...

Wednesday Dec 19, 2007 #

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

R-hip & lesser, R-IT, is really sore today. Not sure if that's just VFM residual, but I'm pretty sure my lack of maintenence strength work on it is a contributing factor.

Running 1:24:22 [2] 13.27 km (6:21 / km) +179m 5:57 / km
ahr:129 max:142 shoes: R-NB 531's

CB loop of VFM. Found a residual streamer at # 5, that's all from us...
R-hip started out sore and slowly got worse. Not good.

Tuesday Dec 18, 2007 #

Note

I can't find where I posted my goals for '07, so here's what I think they were, in order of perceived difficulty:
- Win the US Champs - 3rd was still quite rewarding - even more so than at Tahoe.
- Qualify for WOC - missed by seconds, happy to have been close
- Win the DVOA rankings - it appears that the last official race results were posted today and I just made it, also by seconds, also vs. Clem - (time-rank equivalent of 12 seconds per hour ahead of Clem...)
- Run every day - so far so good (although I'm procrastinating on today's run by writing this...)
- Average over 1 hour of training per day - I'll have to check, but I think I've exceeded 365 hours already
-> So a fine year so far for 2007. And I see that all of these goals can roll over to 2008 without getting much easier.

C • Very nice job! 7

Running warm up/down 41:14 [2] 6.98 km (5:54 / km) +100m 5:31 / km
shoes: R-NB 531's

To/from VFM 3-4

Orienteering intervals 11:36 [4] ** 2.51 km (4:37 / km) +50m 4:12 / km
ahr:160 max:168 shoes: R-NB 531's

In deference to the VFM fallout, my intervals workout turned into one surge on VFM 3-4. While the surge itself was a little hard, and HR slowish, the amount I felt wasted on the run back home after this was rather severe - likely due to VFM. My R-hip got really sore on the run back too.

Monday Dec 17, 2007 #

Running 41:57 [2] 7.05 km (5:57 / km) +30m 5:50 / km
ahr:135 max:148 shoes: R-NB 531's

Was planning to run 20 minutes, but felt good enough to run my regularly scheduled 40 minutes, and normal pace. Legs a little sore, but no worse than after a 2-day A-meet. Phenomenal. (Although later days still showed effects...)

Picked up # 28.

Sunday Dec 16, 2007 #

Running 13:30 [1] 1.76 km (7:40 / km) +15m 7:21 / km
ahr:115 max:134 shoes: R-NB 531's

I've used this loop before when trying to recover from injury. This time it was just for recovery from the VFM. Started out at >10min/km pace, on pavement, but by the end I was up to sub 6 min/km pace, and I felt much better after.

Saturday Dec 15, 2007 #

Event: Valley Forge Battle to the End O' Marathon

Orienteering race 4:39:44 ** 46.35 km (6:02 / km) +700m 5:37 / km
ahr:149 max:165 shoes: O-VJ Integrator Cleats

Valley Forge Marathon. Clem was the man today. Ross hammered around the first 2.5 hours with Clem not far behind. Then Ross ran out of gas and Clem continued the pace for 4:10:41 - 5:56/km for the O'distance of 42.2km

I started late and tried a strategy of running at HR 145-150 or so for the entire race. Unfortunately, this ended up being far too easy for the first half - and it did get hard by the last 1/4, but I was already 19 minutes behind after the 1st. half. I gained a few minutes on Lacho & Ross from there, but lost more to Clem.

I'm looking forward to running the mass start, with Angelica (who, very untimely, was too sick to run today), at the Fair Hill Orienteering Marathon next December...

C • Did I read that correctly? 8

Orienteering 40:00 [2] ** 5.5 km (7:16 / km) +50m 6:57 / km
ahr:125 shoes: R-NB 531's

Control pickup. Jogged mostly. Not fast though. We got all but one bag from the woods same day. That was nice.

C • Did we forget one? 7

Marathon - Splits

Friday Dec 14, 2007 #

Orienteering 1:18:00 [2] ** 13.0 km (6:00 / km) +170m 5:38 / km
ahr:140 max:156 shoes: R-NB 531's

VFM control hanging, while sick a bit. Didn't eat a good lunch either - little appetite due to my cold, and event prep. work and I didn't force enough food down, so I was weak by the end of the 2nd loop. Thankfully I only had to set the Chesterbrook map controls and later # 4, due to plenty of help from Dasha, Randy & Jim Eagleton.

Thursday Dec 13, 2007 #

Orienteering 39:00 [2] ** 6.5 km (6:00 / km) +100m 5:34 / km
shoes: O-VJ Integrator Cleats

A local loop, actually checking streamers for the VFM. All 6 that I checked were there. Tomorrow is hanging day, some relatively nice weather for that, and 3 volunteers so I needn't run for 8 hours. Good thing considering I've got a cold.

Wednesday Dec 12, 2007 #

Orienteering 19:10 [2] ** 3.23 km (5:56 / km) +57m 5:27 / km
ahr:134 max:158 shoes: R-NB 531's

Streamered last few controls I plan to streamer for VFM.

Again, short run due to cold. (Mild sore throat, sneezing, congestion...)

Tuesday Dec 11, 2007 #

Orienteering 18:15 [2] ** 3.22 km (5:40 / km) +43m 5:19 / km
ahr:137 max:149 shoes: R-NB 531's

Streamered 3 controls for VFM.

I was planning to skip, or do light intervals today, but the onset of a cold last night reduced that further, then my bad planning reduced it even further.

Monday Dec 10, 2007 #

Orienteering 30:47 [2] ** 5.56 km (5:32 / km) +75m 5:11 / km
ahr:131 max:144 shoes: R-NB 531's

Streamering the VFM loop nearest my house.

Sunday Dec 9, 2007 #

Event: DVOA Valley Forge Misery

Orienteering race 43:04 [4] 8.9 km (4:50 / km) +190m 4:22 / km
ahr:170 max:181 shoes: R-NB 531's

Ran a blisteringly fast Red course at VF Mt. Joy & Misery, apparently breaking 5 minutes/km. Clem also broke 5mins/km, but was a 7 second behind. Good thing I pushed hard the whole way! Probably 1-2 minutes of technical imperfections, especially getting in and out of controls.

But wait, my GPS distance was 8.9km's, so the official 8.8km distance was probably too high. I'd guess more like 8 or so km's, so not really a 5 minute/O-km day.

HR suggests I was pushing properly, something I haven't done at some recent events.

Next Saturday's marathon is flatter, and on friendlier terrain, so 6 mins/O'-km for 4 hours, 12 minutes seems plausible. 4 hours will require 5:43/km.... That'll be hard.

ENTRY DEADLINE is tomorrow Monday 12/10 and the weather forecast is dry and 40.

C • Congrats.. 9

C • Continental Army 2

C • Pineapple thingy 14

Orienteering 50:00 7.7 km (6:30 / km) +200m 5:45 / km
ahr:130 shoes: O-VJ Integrator Spikes

Warm up (8 mins)
Cooldown (on/off w/AJ on White, which he bailed from with a side stitch plus getting lost on 3... :( )
Control pickup (30 minutes)

Red - Splits

Saturday Dec 8, 2007 #

Running 24:18 [2] 4.57 km (5:19 / km) +61m 4:59 / km
shoes: R-NB 531's

Valley Stream loop (same as Nov. 26 & 28).

Slacker workout just before sunset, after raking the front yard for 4 hours...

Friday Dec 7, 2007 #

Running 52:50 [2] 8.69 km (6:05 / km) +283m 5:14 / km
ahr:136 max:153 shoes: O-VJ-Grey-Spikes

VF Mt. Misery & Mt. Joy extended loop with Angelica.

Scrapped the planned harder workout as R-Achilles still had a knot from Tuesday's 5xkm's.

Thursday Dec 6, 2007 #

Orienteering 53:42 [2] ** 8.92 km (6:01 / km) +82m 5:45 / km
ahr:128 max:142 shoes: R-NB 531's

Streamering for VFM.

Wednesday Dec 5, 2007 #

Running long 2:19:00 [2] 24.0 km (5:48 / km)
shoes: R-NB 531's

VFM 2nd half more or less. Noticed a viable route that was much shorter on one leg, so I mapped it a little bit (from memory), and moved 2 other controls as I had to get the length back up to full strength. Got a knot in my right achilles, presumably from yesterday's workout (where I actually whacked my _left_ achilles with a stick if I'm remembered correctly, go figure.) I thought I was handing it fine, but I was really slowing down in the 2nd half, and when I tried to pick the pace back up it was pretty sore. Maybe I should avoid speedwork next week.

C • What do you think will be t... 3

Note

I'm fairly proud of DVOA as arguably the most fun/competitive US orienteering club. We've got an event almost every weekend, and sometimes 2 or even 3, plus TNT, a variety events and maps, great quality courses, and we sometimes hold weekend winter trainings with epunch and nice maps on just a few days notice, so we're only a few notches behind the experience provided by a Swedish club right?

Well, I just read the 2nd entry here
http://www.attackpoint.org/viewlog.jsp/user_13/per... to see what Boris was up to on a Tuesday night, and this ranks right up there with the fighter jet airshow for the O-Ringen opening ceremonies in terms of displaying just how vastly superior the Swedish orienteering experience can be...

Tuesday Dec 4, 2007 #

Running 21:00 [4] 5.0 km (4:12 / km) +50m 4:00 / km
shoes: R-NB 531's

5x1km surges in a longer run with others. Ranged from ~3:50 to ~4:20

Running 1:05:00 [2] 11.5 km (5:39 / km) +200m 5:12 / km
shoes: R-NB 531's

The easier parts of the run. Angelica went over Mt. Misery at the end at a pretty tough pace, considering I was tired from 5 intervals.

Monday Dec 3, 2007 #

Running 50:00 [2] 5.0 mi (10:00 / mi)
shoes: R-NB 531's

Something like this. I forgot to download my 305

Sunday Dec 2, 2007 #

Event: DVOA Batsto

Running 32:37 [2] ** 6.0 km (5:26 / km) +60m 5:11 / km
shoes: R-NB 531's

Batsto was 70 miles away, but the roads were icy enough and Angelica demotivated enough that I stayed home too.

What was quite novel was my workout was planned by the kids. I asked what errand they wanted to help with and they ignored my choices said "draw", so I said "How about drawing an Orienteering course?" and they said "Yeah!". After printing 2 copies o f the home O map, I got two brand new courses & went places I'd never been before...

Saturday Dec 1, 2007 #

Note

Following Sswede's lead: http://www.elfyourself.com/?id=1131634378 . I think my favorite part is after the show when the elf is just kinda standing around.

C • Cute! 2

Running 44:35 [2] 8.19 km (5:27 / km) +185m 4:53 / km
ahr:138 max:152 shoes: R-NB 531's

Angelica's 5 mile loop. Cruising right along because it was getting quite dark.

« Earlier | Later »