Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Running29 23:45:43 152.56(9:21) 245.52(5:48) 3627
  Orienteering2 3:11:53 19.84(9:40) 31.94(6:00) 215
  Strength10 1:22:00
  XC Ski1 1:21:08 5.54(14:39) 8.91(9:06) 150
  Other Aerobic1 10:00
  Total38 29:50:44 177.94 286.37 3992
  [1-5]38 29:06:58

«»
2:20
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Dec 31, 2009 #

10 AM

Running 20:48 intensity: (15 @0) + (3:21 @1) + (13:15 @2) + (3:57 @3) 4.0 km (5:12 / km) +25m 5:02 / km
ahr:138 max:149

12 PM

Other Aerobic 10:00 [1]

2.5 hours of downhills skiing with Oriana @ Titus

Wednesday Dec 30, 2009 #

1 PM

XC Ski 1:21:08 intensity: (22:21 @0) + (39:26 @1) + (18:34 @2) + (47 @3) 8.91 km (9:06 / km) +150m 8:24 / km
ahr:112 max:150

3 PM

Running 40:53 intensity: (13:01 @0) + (16:57 @1) + (7:09 @2) + (3:46 @3) 5.0 km (8:11 / km) +70m 7:39 / km
ahr:114 max:189 shoes: R-NB-Gray-460 # 3

Running on snowshoe trails, +8 minutes stopped, similar pace, little hills.

HR monitor quite erratic. Not sure why this happens to me so often.

Tuesday Dec 29, 2009 #

3 PM

Running 41:35 intensity: (16 @0) + (1:16 @1) + (34:32 @2) + (5:31 @3) 7.45 km (5:35 / km) +30m 5:28 / km
ahr:139 max:148 shoes: R-NB-Gray-460 # 3

Monday Dec 28, 2009 #

3 PM

Running 28:37 intensity: (2:57 @0) + (16:45 @1) + (7:12 @2) + (1:32 @3) + (11 @4) 3.54 km (8:05 / km) +120m 6:55 / km
ahr:120 max:160 shoes: R-NB-Gray-460 # 3

Sunday Dec 27, 2009 #

3 PM

Running 39:50 intensity: (22 @0) + (1:11 @1) + (35:59 @2) + (2:18 @3) 7.8 km (5:07 / km) +80m 4:52 / km
ahr:137 max:149 shoes: R-NB-Gray-460 # 3

Saturday Dec 26, 2009 #

1 PM

Running 55:04 intensity: (18 @0) + (4:49 @1) + (45:17 @2) + (4:40 @3) 8.48 km (6:30 / km) +244m 5:41 / km
ahr:138 max:184 shoes: R-NB-Gray-460 # 3

Friday Dec 25, 2009 #

1 PM

Running 55:04 intensity: (34 @0) + (2:59 @1) + (19:49 @2) + (6:32 @3) + (24:03 @4) + (1:07 @5) 11.5 km (4:47 / km) +151m 4:30 / km
ahr:153 max:190 shoes: R-NB-Gray-460 # 3

Thursday Dec 24, 2009 #

9 AM

Strength 10:00 [1]

12/4 set. R-ham a bit more sore this past few days for unclear reason (maybe running slowly on slippery snow), and now even more sore after yesterday's hill intervals - getting a bit hard to sit on it for long, and I've got a patch on.
4 PM

Running 1:02:06 intensity: (19 @0) + (6:47 @1) + (42:07 @2) + (12:53 @3) 9.57 km (6:30 / km) +141m 6:03 / km
ahr:138 max:156

Wednesday Dec 23, 2009 #

10 AM

Running 55:56 intensity: (31 @0) + (24:01 @1) + (24:45 @2) + (3:04 @3) + (3:35 @4) 10.02 km (5:35 / km) +290m 4:53 / km
ahr:132 max:169 shoes: R-NB-Gray-460 # 3

Included 6x a 1 minute hill with Angelica, who really cranked up them - just keeping up with her was enough to irk my hamstring afterward. Fastest timed (Angelica & I) was 55 seconds from the guardrail end, to the middle of the corner

Tuesday Dec 22, 2009 #

12 PM

Running 1:02:52 intensity: (13 @0) + (4:32 @1) + (53:30 @2) + (4:37 @3) 11.44 km (5:30 / km) +160m 5:08 / km
ahr:137 max:149 shoes: R-NB-Gray-460 # 3

Monday Dec 21, 2009 #

10 AM

Running 1:30:44 intensity: (12 @0) + (22:03 @1) + (1:02:03 @2) + (4:24 @3) + (2:02 @4) 15.75 km (5:46 / km) +220m 5:23 / km
ahr:134 max:176 shoes: R-NB-Gray-460 # 3

Sunday Dec 20, 2009 #

1 PM

Running 49:17 intensity: (21 @0) + (3:52 @1) + (28:58 @2) + (15:55 @3) + (11 @4) 6.26 km (7:52 / km) +111m 7:14 / km
ahr:139 max:151 shoes: O-VJ-Grey-Spikes

A foot, more or less, of fairly heavy snow on about 75% of the route I ran. Exhausting, and hitting level 3 a bit just to keep running 10min/km up the open field hills... Was getting a little hungry, and the nearly 5 hours of driveway shoveling in the last 24 hours wasn't helping either.
11 PM

Strength 10:00 [1]

12/4 set - L ham still a bit sore sitting. R-foot arch a little tweaked, old spot hasn't hurt at all since Tuesday, should mark it done.

Saturday Dec 19, 2009 #

2 PM

Running 1:05:42 intensity: (13 @0) + (14:29 @1) + (48:59 @2) + (2:01 @3) 10.1 km (6:30 / km) +151m 6:03 / km
ahr:133 max:149 shoes: O-VJ-Grey-Spikes

Twas snowing...

Friday Dec 18, 2009 #

3 PM

Running warm up/down 11:34 intensity: (52 @0) + (1:16 @1) + (9:20 @2) + (6 @3) 1.9 km (6:06 / km) +15m 5:52 / km
ahr:128 max:146 shoes: R-NB-Gray-460 # 3

Running tempo 35:51 intensity: (4 @0) + (33 @2) + (7:03 @3) + (28:11 @4) 7.74 km (4:38 / km) +155m 4:13 / km
ahr:161 max:170 shoes: R-NB-Gray-460 # 3

Same loop Vadim did last weekend. Surprised by how 'short' this loop is at tempo pace, as I think of it as a 45-50 minute loop, based on my normal easy pace for that loop.
C • Nice! 1

Running warm up/down 1:38 intensity: (1 @0) + (49 @2) + (38 @3) + (10 @4) 0.28 km (5:56 / km)
ahr:146 max:168 shoes: R-NB-Gray-460 # 3

Thursday Dec 17, 2009 #

11 AM

Running 46:00 intensity: (13 @0) + (2:18 @1) + (42:38 @2) + (51 @3) 7.41 km (6:13 / km) +170m 5:34 / km
ahr:136 max:146 shoes: R-NB-Gray-460 # 3

6 PM

Strength 10:00 [1]

12/4 set

Wednesday Dec 16, 2009 #

11 AM

Running 1:23:57 intensity: (25 @0) + (4:05 @1) + (47:27 @2) + (12:53 @3) + (19:07 @4) 15.03 km (5:35 / km) +232m 5:11 / km
ahr:145 max:170 shoes: R-NB-Gray-460 # 3

VF marathon, part of 1st half, ~5km easy, 5km hard (though inconsistent), 5km easy. L-hamstring not great, but it's been iffy for a while, and only a little more so since the marathon
11 PM

Strength 10:00 [1]

12/4 set

Tuesday Dec 15, 2009 #

9 AM

Running 1:21:29 intensity: (12 @0) + (8:02 @1) + (53:46 @2) + (19:29 @3) 13.93 km (5:51 / km) +270m 5:20 / km
ahr:139 max:153 shoes: R-NB-Gray-460's 2nd pair

Loop with Angelica up canyon, then Gulph to new Montessori, then toward home turning back to top of Mt. Joy, at which point my R-arch started hurting (the one that was bad 2 weeks ago), so I slowed up and took it easier on the way back.
10 PM

Strength 10:00 [1]

12/4 set.
R-arch started to hurt last 25 minutes of todays run. R-outside foot not too bad despite 20 of 80 minutes being of grass, but not confident/perfect either in the selected shoes (green arch, # 2 shoes)

Monday Dec 14, 2009 #

4 PM

Running 43:49 intensity: (6 @0) + (16:18 @1) + (21:45 @2) + (3:19 @3) + (2:21 @4) 7.43 km (5:54 / km) +70m 5:38 / km
ahr:125 max:142 shoes: R-NB-Gray-460's 2nd pair

Sunday Dec 13, 2009 #

8 AM

Running 20:30 intensity: (6:42 @1) + (13:48 @2) 3.39 km (6:03 / km)
ahr:134 max:145 shoes: R-NB-Gray-460's

First Garmin upload, of the short, Monday afternoon recovery run. (Verizon FiOS install this morning kept me wrapped up.)
C • This is really cool 7
3 PM

Strength 3:00 [1]

Ankle rotations in the evening at a Russian dinner party after a baptism or christening, whatever it was. Some baby got their hard wet, then oily. Angelica had to hold the baby the whole time as she was the godmother. I updated my ToDo list on the BlackBerry...

Saturday Dec 12, 2009 #

Event: O Marathon II - Fair Hill NRMA, MD
 

Orienteering race 2:20:20 [2] 14.7 mi (9:33 / mi)
shoes: O-VJ-Grey-Spikes

Fair Hill O' Marathon. Did half.

Started out a bit challenged logistically. Was on a borrowed compass & no control descriptions, then was retying a shoe as they said 'Go'. Thought the pace out of the start was crazy, so my plan to try to win the Half then take it easy wasn't looking good at all. Took a bit too much forest to 1, but generally wasn't moving fast. Overheated, changed clothes later, fidelled with loose shoes again, took a ~1-minute bad route, and was going so slow that I was still right by Angelica - and behind Sam & Alison - after 30 minutes. Even after getting my act a bit more together logistically, and navigationally, I still wasn't moving that fast, passing Sam at about the hour mark, and then getting caught again by her at 1:40 or so, going on to finish the half about 30 second ahead of her.

So then it was wait-for-Angelica time, as I was thinking to run the 2nd half only if she wanted the company. She showed up less than 10 minutes later, and decided to be done. She almost continued about 20 minutes later, and probably could have. And probably would've been faster than me.

Looking at the splits, it definitely looks good that I didn't continue on my own, as Sam really hammered the end beating Ross on the last 5-6 in a row, so if I had just run with/near Sam up until that point, it would've been really painful to try, and likely fail, to hang on to her at the end... Very nice runs by both Sam and Ross on the day.

R-foot was again fine in the active ankle.

Friday Dec 11, 2009 #

Running 20:40 [2] 2.2 mi (9:24 / mi)
shoes: R-NB-Gray-460's

Up early and ran a bit on the treadmill before rushing off to get on a plane

Thursday Dec 10, 2009 #

Running 39:49 [2] 5.73 km (6:57 / km) +193m 5:57 / km
shoes: R-NB-Gray-460's

St. Joseph's Hill OSP, on the way from Santa Cruz back to work. Got to see my sister, mom and brother in law last night - had a fun evening with them.

Wednesday Dec 9, 2009 #

Running intervals 22:32 [4] 6.0 km (3:45 / km)
max:184 shoes: R-NB-Gray-460's

Started easy, and finished harder by using hips more than hamstring, to try to avoid reaggraviting the hamstring, and it seemed to work. The long intervals are likely part of it.

1600, 1600, 1200, 1600
6:27, 6:09, 4:14, 5:42

On the last two I was just ahead of the 'fast guy' at the Spartans intervals @ Lincoln HS track.

Running warm up/down 23:00 [2] 4.18 km (5:30 / km)
shoes: R-NB-Gray-460's

Very little warmup time (dark track, arrived late, no parking...)

Tuesday Dec 8, 2009 #

Running 20:27 [2] 3.61 km (5:40 / km) +7m 5:37 / km
shoes: R-NB-Gray-460's

Little morning run around the area by the hotel

Monday Dec 7, 2009 #

Running 20:11 [2] 2.23 mi (9:03 / mi)
shoes: R-NB-Gray-460's

Treadmill @ work in CA, late evening after a day of travel & work. Accidentally brought old running shoes.

Sunday Dec 6, 2009 #

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

Poor, unstructured warmup, and cooldown with AJ (doing 1 & 2 on red with him.)

Orienteering race 51:33 [4] 8.28 km (6:14 / km) +215m 5:31 / km
ahr:169 max:179 shoes: O-VJ-Grey-Spikes

I'd never been to Camp Horseshoe before, and I knew I had to have a great race to have a shot at beating Clem. I proposed a 45 minute time on the course, and set out at it, pushing hard, running quite clean, and really redlining the road stuff at the end, coming in at 51:30. Clem showed up, and was actually moving a bit faster, but was not quite as clean.

Quite happy with the result, and even happier that the foot injury held up and seems to be much better. Alas, the DVOA cup will be going home with Clem this year (from Zhyk). It's great to have such a tight race for the cup, with the top 4 ranked DVOAers with 'average' results within about 1 minute per hour... http://www.dvoa.org/rank/show_overall.php

Red - Splits

Saturday Dec 5, 2009 #

Note
(sick) (rest day)

Some sort of food poisoning or brief stomach flu starting late Dec. 4 lost that days dinner & kept me up until 4am. Got out of bed around 11, ate first solid food around 3 pm, but didn't have the strength or motivation to run on the treadmill at 11pm to keep the ~100 day streak going, so took my 4th rest day of the year.

Friday Dec 4, 2009 #

Note

Revising the current strength set:
So, my injury recovery plan (non-running part) is, as of 12/4/09:
-- Same Set AM & PM --
(L) Hamstring (fighting a multiweek flare, fading a bit, but still worse than September)
- Deep tissue massage with Pineapple
(R) Foot: (can be sore running off road)
- Deep tissue massage with Pineapple, wood roller and/or by hand
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
(R) IT + inside of knee (just preventative currently)
- Stretch R-quad on back with ankle out to side
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side

Strength 8:00 [1]

12/4 set at 9:40am

Running 35:00 intensity: (10:00 @1) + (25:00 @2) 6.1 km (5:44 / km) +66m 5:27 / km
shoes: R-NB-Gray-460's

Back to the old pair of shoes, which now has the lower arches in them, to try to put less pressure on the R-arch, and also ran slower.

R-arch pain before run (just walking around) was there - basically the same since I finished yesterdays run. Pain during the run was a bit worse than walking, but better than yesterday running. Still much stronger than the old R-foot injury, but not so strong that it totally overwhlemed the old injury (yesterday it was.)

Thursday Dec 3, 2009 #

Strength 1:00 [1]

11/11 AM set only

Running 1:01:27 [2] 10.12 km (6:04 / km) +204m 5:31 / km
shoes: R-NB-Gray-460's 2nd pair

R-arch (bottom of foot somewhat to the inside, and a farily large area of muscle), which had been fine since the end of 12/1 tempo run, was sore right from the first few steps of this run. Sore to the point that I almost gave up. I never really warmed up either, nor did it get worse, and I was talking w/Tom a bunch, so I kind of ignored it. Tried some grass sections. Not particularly worse for either R-foot injury, but scared me nonetheless so still stuck mostly to pavement or easy trails.

Wednesday Dec 2, 2009 #

Running 2:00:30 intensity: (43:30 @1) + (1:17:00 @2) 20.58 km (5:51 / km) +280m 5:29 / km
shoes: R-NB-Gray-460's 2nd pair

With Angelica as she set off on her 14 mile run. She felt bad for the first few miles (breakfast), then great at miles 8-10 ("I could go 10 more miles"), then had to walk at 11.5 miles. I had to bail back for time reasons, not sure if she got to 14...

Strength 10:00 [1]

11/11 AM & PM sets. Foot was pretty good in morning, a little sore in evening. R-IT slowly getting worse over past few weeks. Not sure if it's because I'm working on it, or because I'm running more on pavement, but I suspect the former. Good news is the R-knee inside edge, which is related & opposite & worse long term (I think) has been painless for a while.

Tuesday Dec 1, 2009 #

Strength 1:00 [1]

Am set

Running warm up/down 27:00 [2] 4.4 km (6:08 / km) +84m 5:36 / km
shoes: R-NB-Gray-460's 2nd pair

Home to E-side of Mt. Joy bathrooms, where I started by 5-mile time trial/tempo run at the stop sign. Then back, including an extra bit to pick up my jacket where I dropped it about 500m into the loop as I struggled vainly to get it comfortably tied around my waist.

Running tempo 31:51 [4] 5.0 mi (6:22 / mi) +88m 6:02 / mi
ahr:169 max:178 shoes: R-NB-Gray-460's 2nd pair

VF Park 5-mile loop. Legit original route taken - not the two shortcuts installed. I think I just missed my PR on this. Good that I'm not too slow. Annoying to miss by so little. Starting at the 2.7 mile point after the big hill wasn't good as I was just on pace until the last brutal hill. R-foot normal spot not bad (not perfect), and R-arch sore for about 5 minutes after (faded away). L-ham getting a tad sore in evening, not unexpected though.

Quite windy probably 20mph nearly in my face on mile 0-1 (I started at mile 2.5) - apparently head wind cost 10 sec or maybe more (and tail wind on mile 3-4 perhaps helped too.)

Strength 9:00 [1]

11/11 PM set.

Valley Forge 5 mile loop - Splits

« Earlier | Later »