Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Running	28	21:14:57	138.13	(9:14)	222.3	(5:44)	2519
Orienteering	5	8:32:48	43.91	(11:41)	70.67	(7:15)	2107
Strength	2	6:25
Total	31	29:54:10	182.04		292.97		4626

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Saturday Oct 31, 2009 #

Running 28:57 [2] 5.07 km (5:43 / km) +70m 5:20 / km
shoes: R-NB-Gray-460's 2nd pair

5k with AJ, who did great to finish his first 5k not only without ever stopping to walk, but at a decent pace too. He passed a lot of people who'd started to hard and had to walk.

Running 34:29 5.83 km (5:55 / km) +92m 5:29 / km
ahr:127 max:139 shoes: R-NB-Gray-460's 2nd pair

2nd run about an hour later. Tried to run on grass as foot was getting better. It was a bit sore at times, tender on impacts but certain relaxed footstrikes were working. Stretching the tendon on the outside of the ankle seems to help.

Friday Oct 30, 2009 #

Running 58:50 [2] 10.86 km (5:25 / km) +58m 5:17 / km
shoes: R-NB-Gray-460's 2nd pair

Home from Bear Rock Cafe

Thursday Oct 29, 2009 #

Note

If ever there is doubt on the future of technology, just look at your children. Are we really heading toward living in the cloud, where the software on the PC becomes less and less important? Today, Oriana handed me a mini-DVD while walking to her computer, and said "can you show me where to find this on the Internet?" To her, the computer is the Internet. Almost everything she does is in a browser window...

Running 1:16:43 [2] 13.57 km (5:39 / km) +140m 5:23 / km
ahr:129 max:144 shoes: R-NB-Gray-460's 2nd pair

On Betzwood trail with Angelica, Jackie, Tom & ..., then a little more running back to meet Angelica for the end of her run.

C • Betzwood 3

Wednesday Oct 28, 2009 #

Running 42:27 [2] 4.5 mi (9:26 / mi)
shoes: R-NB-Gray-460's 2nd pair

Easy Chesterbrook loop with Angelica

Tuesday Oct 27, 2009 #

Running 59:46 [2] 11.34 km (5:16 / km) +155m 4:56 / km
ahr:135 shoes: R-NB-Gray-460's 2nd pair

To the 5-mile loop, clockwise, and back, via the newly openned Rt. 252 bridge. My R foot was pretty happy I was on pavement most the time as any relaxed-foot impacts onto grass or other surfaces that pushed the outer foot up hard really pinched hard at the top of the foot.

I did move faster and farther than yesterday (thanks to running w/Angelica) so hopefully that's a good sign for the foot.

R-ham/glute a bit better

L-hamstring burning again more today. Need to stop with the sitting, as it's more sore this evening than at any time during the US Champs weekend. Kneeling on a pillow, as I'm doing now, is getting a little easier, as my shins aren't quite as sore from Saturday's many falls. (Sunday I had gaiters on, which limited damage.)

Strength 5:40 [1]

Late PM
Did 100x each time ankle twist/stretches on balance, for foot, and
50R + 20L clock squats - for hip (preventative, no issues), and
Some DT on the L-hamstring, which felt pretty good after, although kneeling while I type this it's burning again a bit. Maybe I'll go magic tape it as I go to sleep.

Monday Oct 26, 2009 #

Running 26:03 [1] 4.2 km (6:12 / km) +50m 5:51 / km
ahr:117 shoes: R-NB-Gray-460's 2nd pair

Ran over the newly openned Rt. 252 bridge within a few hours of openning (was closed earlier this morning)

Unfortunately, I also rediscovered two potential 'injuries' that I now recall were affecting me later in the run yesterday.

Of least concern is the R (not normal L) upper hamstring and glute, which has the feeling of normal hard-work muscle soreness, but it is rather concentrated (no other muscles nearly as sore.)

Of most concern is the R-foot, which 50 minutes into yesterday's run screamed out in lots of points of sharp pain as the R-outside twisted upward for the zillionth time. After that point, holding arch tight, and landing on my forefoot when the terrain looked like it might push up the R-outside of hte foot worked fine, but I had to be vigilant in that or points of pain would tweak on impact. Landing on the heel and rolling forward on the foot as usual was generally not good, esp. w/o the arch held tight.

I was quite surprised to be hit by this pain on the 3rd running step today, as it hadn't hurt at all since late in yesterday's run. Ended up staying on pavement the whole time, and holding the arch hard anyway, to avoid too many tweaks.

Beautiful weather at least - 60, sunny and very fall colorful.

Strength 45 [1]

15 push ups.

AJ did 10, so I had to do more... He then promptly did 10 more. So I... decided (quietly to myself) that they only counted if you did them consecutively.

Sunday Oct 25, 2009 #

Orienteering race 1:16:56 [4] 11.0 km (7:00 / km) +350m 6:02 / km
shoes: O-VJ Integrator Spikes

A-meet following the US Champs. I did a bit better than yesterday technically, but I did find myself running out of gas on some hills near the end, and I still did some time-losing wobbles. The mix of "bail deliberately" and "follow the ridges" combined poorly in some cases. Running straight alone the lines would've been better in those cases.

Almost had a major error where, from 2-3, I thought I was running 8-9, and was having trouble matching things up. Finally when I realized what I was doing, I was able to piece things together quickly and I was less than 100m from the bag. What worked well, was using the compass to guide the route, s.t. I was going the right way (and the 2-3 and 8-9 lines being parallel certainly helped.)

I had to leave before the results were up, but I suspect I'm similarly far back today, likely 8-10 behind the winner. A bit more if Ross was clean.

Overall:
- Slippery hillsides are not a place where I'm strong physically - my tentativeness on side/downhills over a certain slope was significant.
- I did a lot worse technically in this terrain, vs. the winner (at least yesterday) than physically, which is unusual, esp. when there was no major error. Next time I go to a major event like this where I want to do well, I should study the pre-existing maps more than simply looking at them a bit, but rather do the additional step of designing some sample courses, and planning routes that I might execute, to have more time to generate a good feel for routes that seem to fit the terrain. I felt I was bumbling through the navigation a bit too much...

Happy to be heading home - missed the family on this trip as they'd decided not to come this far.

L-Upper Hamstring held up quite well this weekend. A little sore (light prickly burn) in the evenings and long CDW ->Greenbush & back drives, but much better than a typical weekday at the office. Running more and sitting less seems to help. So I think this may be more of a sitting injury than a running injury ;)

Edit 1: Just saw the results, they're even worse than I thought. Lot's of people got their act together at ran 63-68 minutes, and I was still a big gap back. Yuck. Looking at my course I can find maybe 7-8 minutes of imperfections, and I doubt everyone else was totally clean. It'll be enlightening to see the splits.

Edit 2: Just saw the splits. Looks like I was just 2nd tier today, running/orienteering much slower than the big boys... Not sure if my hamstring issue is contributing, or I just wasn't pushing mentally or physically hard enough.

C • Sitting insury... 1

Blue Day 2 - Splits

Saturday Oct 24, 2009 #

Orienteering warm up/down 6:00 [2] 0.9 km (6:40 / km) +30m 5:43 / km
shoes: O-VJ Integrator Spikes

Around the parking lot & up & down the hill to start. Chilly day, but at least not raining.

Orienteering race 1:30:28 12.89 km (7:01 / km) +430m 6:01 / km
shoes: O-VJ Integrator Spikes

7th in US Champs 2009. A little wobblier than I'd have liked to have been. And a little disappointing that I wasn't mentally focussed on pushing effectively. At 11, I thought I'd seen Will just go by (he'd actually passed me earlier), so I did focus on solid legs to 12, 13 and 14 in hopes of catching him, and was basically running Will's speed for those legs. HR wasn't even much higher than normal during that section, just more consistent.

A number of 30 second wobbles, and a 2 minute 'where am I' confusion event leaving 15 hurt the time. 4 minutes faster would've been nice, in 4th. I've got a lot more work to do - and a surprisingly large amount of it is mental - to get back on a US Champs podium.

Blue Day 1 US Champs - Splits

Friday Oct 23, 2009 #

Event: US Individual Champs 2009

Note

Tom did a great job leading a team meeting today. The first that he 'chaired' while I've been around. Well organized and kept things moving.

On coaching, now that we've lost coach Waddington, there's a revived emphasis on inter-team-member 'coaching', where coaching may be less technical/physical directive, and more toward the cross-checking that we're meeting our individual training goals. I need to repost my training plan, and get someone (Clem or ?) to bug me about it... Maybe even a non-Team member could take on that role?

There was also talk about fundraising and other 'contributions' to the Team, and the topic of 'requirement' vs 'encouragment' was raised. If requirement means if you don't do it, you're off the team, there were a few people with strong resistance (e.g. myself), but a novel middle idea was proposed that if you don't meet some standard of 'contribution' to the team, and/or some standard of coaching/training/logging or whatever the 'requirements' are, that you'd be an 'unfunded' member of the Team, meaning e.g. you couldn't ask for funding for WREs, WCup's, Training Camps or even WOC. WOC teams and even overall team membership would still be selected based upon current measures of O' performance only (with little regard to volunteering/contribution/training effort), but even if you won the Trials, if you were an un-funded Team member, you'd have to pay your own expenses. Or something like that. Nothing was firmly concluded, but it was discussed. If implemented, this might also help with the coming crisis of running out of money for traditional levels of WOC funding (all but airfare...)

Orienteering 42:01 [3] 5.69 km (7:23 / km) +137m 6:35 / km
ahr:152 shoes: O-VJ-Grey-Spikes

'Easy' pace training loop of the 5k pre-US-Champs course. Did okay, felt I had a feel for the map, figured out hill tops were good, but didn't use the map to practice efficient route planning, which would've been helpful.

Thursday Oct 22, 2009 #

Running 26:34 4.1 km (6:29 / km) +51m 6:06 / km
shoes: R-NB-Gray-460's 2nd pair

With Angelica, short loop to & around Wilson Park. Angelica was very slow for first 2 k, and I'm just resting my hamstring...

Wednesday Oct 21, 2009 #

Running 42:48 [2] 7.38 km (5:48 / km) +150m 5:16 / km
shoes: O-VJ Integrator Spikes

Running with Angelica & Tom. Angelica used the HR monitor for the 1st time, and her HR oscillated between 130 and 150 as she'd push up hill, then relax, then push, etc... Not so much on purpose as on habit from running with two friends (Tom & Jackie) that do the same.

Tuesday Oct 20, 2009 #

Running 1:43:46 [2] 18.47 km (5:37 / km) +200m 5:20 / km
ahr:132 shoes: R-NB-Gray-460's 2nd pair

With Angelica, who was quite surprised to run 11 miles in 99:30.

Hamstring definitely less sore than yesterday. Yesterday being worse than Sunday, presumably as I was sitting at work more?

Monday Oct 19, 2009 #

Running 20:00 [2] 2.22 mi (9:00 / mi)
shoes: R-NB-Gray-460's 2nd pair

PM run on treadmill. L-hamstring still pretty sore after this day at work. Was better on the weekend with less continuous sitting.

Running 22:43 [1] 3.57 km (6:22 / km) +40m 6:02 / km
shoes: R-NB-Gray-460's 2nd pair

AM run, resting R-ham taking it pretty easy

Sunday Oct 18, 2009 #

Running 20:00 [1] 2.0 mi (10:00 / mi)
ahr:112 shoes: R-NB-Gray-460's 2nd pair

Still rainy and cold, ended up running on treadmill indoors.

Saturday Oct 17, 2009 #

Running 43:05 [2] 7.49 km (5:45 / km) +88m 5:26 / km
shoes: R-NB-Gray-460's 2nd pair

Still rainy and cold, in Chesterbrook with Angelica, Vadim watching the kids @ home.

Friday Oct 16, 2009 #

Running 1:00:13 [2] 10.87 km (5:32 / km) +88m 5:19 / km
shoes: R-NB-Gray-460's

Rainy and cold run home from King of Prussia (nice morning out with Angelica @ Bear Rock Cafe)

Thursday Oct 15, 2009 #

Running 42:05 [2] 6.78 km (6:12 / km) +77m 5:52 / km
shoes: R-NB-Gray-460's 2nd pair

Rainy and cold with Angelica & Tom

Wednesday Oct 14, 2009 #

Running 19:51 [2] 3.57 km (5:34 / km) +38m 5:17 / km
shoes: R-NB-Gray-460's 2nd pair

Easy AM Chesterbrook run

Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: R-NB-Gray-460's 2nd pair

Interval rest periods. Was going to take it easy, but there was a new guy and I had to see if I could hold him off, and so I ran these too hard. Hamstring was only mildly sorry during the intervals, but as I really show know from experience by now, that meant that over the next two days, it woudl be really sore. Worst point was Fri. night where even laying on my side, with a patch, I had to constantly hand-massage it to work out the burn...

Running intervals 15:56 [4] 4.4 km (3:37 / km)
shoes: R-NB-Gray-460's 2nd pair

1:29 400
2:55 800
2:57 800
2:54 800
1:30 400
2:47 800
1:24 400
last intervals until my hamstring is much more recovered. Likely several weeks, and will have to get to the point where O races, and then tempo/5k runs don't inflame it much.

Tuesday Oct 13, 2009 #

Running 1:05:43 [2] 12.24 km (5:22 / km) +180m 5:00 / km
shoes: R-NB-Gray-460's 2nd pair

Apparently Angelica didn't get enough exercise as the Lowlander, so she dragged me around VF park.

Monday Oct 12, 2009 #

Running 42:43 7.05 km (6:04 / km) +66m 5:47 / km
shoes: R-NB-Gray-460's 2nd pair

HH recovery, easy loop. Hamstring not sure at all on HH day, and only a tiny bit today - better than last week during easy runs.

Sunday Oct 11, 2009 #

Event: Radnor Red 5K Steeplechase Run

Event: Hudson Highlander

Orienteering race 3:33:36 28.72 km (7:26 / km) +830m 6:30 / km
shoes: O-VJ Integrator Spikes

Highlander. Started out at a reasonable pace, but took the less popular route to # 1 so fell back more rapidly than I'd hoped. Next year, I may just try to stick to feet until I crash. Was with Clem to 3, only a little behind at 4,5,6. With the group at the loop 2-3 hand-over, but ate/drank while they ran off. Took a different route to the 1st on leg 3, and was basically alone, ex. for passing low-landers to the end of loop 3 apparently very slowly dropping back of the pack ahead of me. I continued to drop through the 4th loop, but never catastrophically. Just tired I guess.

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: O-VJ Integrator Spikes

Parking, to the start...

Highlander - Splits

Saturday Oct 10, 2009 #

Event: 2009 World Masters Orienteering Championships

Running 35:58 [2] 6.42 km (5:36 / km) +68m 5:19 / km
ahr:133 max:144 shoes: R-NB-Gray-460's 2nd pair

Easy loop near home, pre-Highlander

Friday Oct 9, 2009 #

Running 21:20 [2] 3.35 km (6:22 / km)
shoes: R-NB-Gray-460's 2nd pair

Early AM run

Thursday Oct 8, 2009 #

Running 20:00 [2] 3.2 km (6:15 / km)
shoes: R-NB-Gray-460's 2nd pair

Some short hamstring-rest run...

Wednesday Oct 7, 2009 #

Running 29:19 [2] 5.33 km (5:30 / km) +20m 5:24 / km
shoes: R-NB-Gray-460's 2nd pair

Easy jog at lunch, pineapple in early AM, and before run, and will do again now (6pm) and likely go run again, as it's sore again. Major flare-up to the point of massive training modification (2x easy runs/day, pineapple, no intervals, still O'racing for fun...)

Running 10:00 [2] 1.89 km (5:17 / km)
shoes: R-NB-Gray-460's 2nd pair

Night run/pineapple

Tuesday Oct 6, 2009 #

Running 1:23:51 [2] 14.1 km (5:57 / km) +460m 5:07 / km
shoes: R-NB-Gray-460's 2nd pair

Alum Rock trails loop. Side hills (off trail) were incredibly steep up the canyon, with slipping definitely not advisable.

Running 18:30 [2] 3.6 km (5:08 / km)
shoes: R-NB-Gray-460's 2nd pair

Lunch-time short run. L-hamstring (HHT) pretty sore while sitting at office, trying to losen in up w/easy runs and pineapple. Not too effective this week.

Monday Oct 5, 2009 #

Running 23:34 [2] 4.08 km (5:47 / km) +7m 5:44 / km
shoes: R-NB-Gray-460's 2nd pair

Evening run, picking up late night dinner at McDonald's on the way back to the hotel. Need to stop working crazy hours when in CA.

Sunday Oct 4, 2009 #

Orienteering race 1:23:47 11.47 km (7:18 / km) +330m 6:23 / km
shoes: O-VJ Integrator Spikes

French Creek East (FCE) Blue. Nice course. Lots of controls. Navigated decently until near the end when I sailed by one. Hard for me to keep focus on nav. there, and moving fast...

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +20m 9:25 / mi
shoes: O-VJ Integrator Spikes

Includes some time from run before GPS turned on...

Saturday Oct 3, 2009 #

Running 31:18 [2] 4.59 km (6:49 / km) +78m 6:17 / km
shoes: R-NB-Gray-460's 2nd pair

A whole bunch of mini loops at Audubon preserve, while bringing furniture home...

Friday Oct 2, 2009 #

Event: UNO Boulder Dash

Running 53:32 [3] 8.81 km (6:05 / km) +243m 5:20 / km
ahr:136 max:147 shoes: R-NB-Gray-460's 2nd pair

Misery & Joy

Thursday Oct 1, 2009 #

Running 48:53 8.49 km (5:45 / km) +80m 5:30 / km
shoes: R-NB-Gray-460's 2nd pair

Chesterbrook with Angelica

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