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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Running31 20:55:00 127.33(9:51) 204.92(6:07) 3881
  Orienteering8 8:39:10 39.02(13:18) 62.79(8:16) 222790c
  Total34 29:34:10 166.34(10:40) 267.71(6:38) 610890c
  [1-5]34 28:35:04

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Saturday Aug 31, 2013 #

Event: Hooper 5k
 

Running 30:01 [2] 2.78 mi (10:48 / mi)
shoes: R-NB 481 Gray/Orange 2

Grass/trail loop near home before drive to DC

Friday Aug 30, 2013 #

7 AM

Running long 1:40:16 intensity: (1:01 @0) + (1:25 @1) + (1:27:33 @2) + (9:32 @3) + (45 @4) 18.13 km (5:32 / km) +119m 5:21 / km
ahr:140 max:161 shoes: R-NB 481 Gray/Orange 3

Thursday Aug 29, 2013 #

2 PM

Running intervals 1:07:09 intensity: (42 @0) + (5:17 @1) + (38:57 @2) + (3:33 @3) + (18:40 @4) 12.55 km (5:21 / km) +168m 5:01 / km
ahr:143 max:175 shoes: R-NB 481 Gray/Orange 2

Wednesday Aug 28, 2013 #

4 PM

Running 27:54 intensity: (7:30 @0) + (14:53 @1) + (3:14 @2) + (1:37 @3) + (40 @4) 3.63 km (7:41 / km) +32m 7:22 / km
ahr:111 max:164 shoes: R-NB 481 Gray/Orange 2

Tuesday Aug 27, 2013 #

7 PM

Running 1:04:37 intensity: (31 @0) + (5:16 @1) + (58:50 @2) 11.94 km (5:25 / km) +152m 5:05 / km
ahr:132 max:142 shoes: R-NB 481 Gray/Orange 2

Monday Aug 26, 2013 #

Note

Gma arrives for 5 days
11 AM

Running 27:42 [2] 4.57 km (6:04 / km) +62m 5:41 / km
shoes: R-NB 481 Gray/Orange 2

Sunday Aug 25, 2013 #

Event: DVOA Gould Run
 
10 AM

Orienteering long 1:48:22 intensity: (8:54 @0) + (59:20 @1) + (40:08 @2) 12.22 km (8:52 / km) +312m 7:52 / km
ahr:119 max:144 30c shoes: O-Icebug Sisu 10.5

Ft. Washington while Angelica & kids were at a Ukrainian Festival in North Wales "nearby". Repeat of an old course, plus some exploring.

Late in the evening, spinning around on my Right leg, my Right knee had a sudden sharp pain at the normal inside edge spot. Seemed to recover reasonably well, though not without some swelling building up. What did I do? Gotta avoid spinning around on one leg or something...

Saturday Aug 24, 2013 #

Event: US Corn Maze Orienteering Champs (classic, relay, party, night)
 
5 AM

Running warm up/down 4:25 intensity: (46 @0) + (31 @1) + (50 @2) + (25 @3) + (1:53 @4) 0.64 km (6:55 / km) +11m 6:22 / km
ahr:147 max:180 shoes: R-NB 481 Gray/Orange 2

Running race 18:24 intensity: (20 @0) + (7 @1) + (11 @2) + (28 @3) + (17:18 @4) 5.0 km (3:41 / km) +51m 3:30 / km
ahr:169 max:176 shoes: R-NB 481 Gray/Orange 2

5k PR. 34 seconds behind Chuck Crabb (his best race this year.)

Running warm up/down 27:29 intensity: (1:21 @0) + (3:06 @1) + (21:31 @2) + (1:31 @3) 4.96 km (5:32 / km) +69m 5:11 / km
ahr:138 max:152 shoes: R-NB 481 Gray/Orange 2

Cooldown w/Chuck. Who, @ 57 or so, was 2nd in today's 5k... Nice guy.

Friday Aug 23, 2013 #

3 PM

Running 39:38 intensity: (2:44 @0) + (10:26 @1) + (26:28 @2) 6.34 km (6:15 / km) +102m 5:47 / km
ahr:123 max:138 shoes: R-NB 481 Gray/Orange 2

Thursday Aug 22, 2013 #

8 AM

Running long 1:44:31 intensity: (16 @0) + (11:18 @1) + (1:32:57 @2) 15.3 km (6:50 / km) +368m 6:06 / km
ahr:131 max:142 shoes: R-NB 481 Gray/Orange 2

Wednesday Aug 21, 2013 #

3 PM

Running warm up/down 3:59 intensity: (43 @0) + (1:15 @1) + (2:01 @2) 0.62 km (6:24 / km) +1m 6:21 / km
ahr:117 max:135 shoes: R-NB 481 Gray/Orange 2

Running intervals 50:05 intensity: (2:02 @0) + (6 @1) + (22:48 @2) + (5:06 @3) + (20:03 @4) 10.63 km (4:43 / km) +80m 4:33 / km
ahr:152 max:179 shoes: R-NB 481 Gray/Orange 2

Running warm up/down 2:18 intensity: (6 @0) + (15 @1) + (1:57 @2) 0.42 km (5:31 / km) +7m 5:05 / km
ahr:135 max:146 shoes: R-NB 481 Gray/Orange 2

Tuesday Aug 20, 2013 #

8 AM

Running long 1:15:23 intensity: (54 @0) + (4:56 @1) + (1:09:33 @2) 11.51 km (6:33 / km) +346m 5:42 / km
ahr:132 max:149 shoes: R-NB 481 Gray/Orange 2

Monday Aug 19, 2013 #

8 AM

Running 53:10 intensity: (1:05 @0) + (15:27 @1) + (36:38 @2) 8.06 km (6:36 / km) +248m 5:43 / km
ahr:128 max:147 shoes: R-NB 481 Gray/Orange 3

Sunday Aug 18, 2013 #

Event: Radnor Red Run - 5k Steeplechase
 
8 AM

Running 7:30 intensity: (30 @0) + (1:50 @1) + (5:10 @2) 1.01 km (7:23 / km) +12m 6:59 / km
ahr:123 max:142 shoes: O-Icebug - Black Spirit II OLX

Running race 20:38 intensity: (4 @1) + (8 @2) + (21 @3) + (4:47 @4) + (15:18 @5) 5.0 km (4:08 / km) +103m 3:44 / km
ahr:174 max:183 shoes: O-Icebug - Black Spirit II OLX

Radnor 5k Steeplechase @ Radnor Hunt - with ~20 different horse jumps (only ~2 of which were fully hurdle-able by me), plus 2 water pits.

DVOA showing was decent - Clem, myself, Hugh & Ann - and former member Chuck Crabb - plus AJ & Oriana (Angelica was still tired from WMOC, and spectating...)

Start was ridiculously fast - at 1km I was much further back than my final place - and with it only slightly downhill average - I went through it in 3:35 (according to GPS) - vs. 4-4:15 pace the rest of the way...

AJ's result was by far the most impressive to me - he PR'ed on this really hard course - 30 sec. faster than 10 months ago - and by hard course, fast road-runners were ~15-20% = 3-minutes behind road times - and I was 2 minutes behind a road time. Which probably put's AJ's road time now around 21-something - a pace which would put him ahead of Angelica for the year - for which there's a $200 prize outstanding for him that was meant as a way-out-there carrot for AJ - and incentive for Angelica & AJ to train. That now looks within reach.

DVOA Places I recall:
16th Wyatt
31st Clem
54th Hugh
74th AJ
(of ~600)
C • fun! 2

Running 16:36 intensity: (5:18 @1) + (11:18 @2) 2.15 km (7:43 / km) +69m 6:39 / km
ahr:124 max:145 shoes: O-Icebug - Black Spirit II OLX

Cooldown looking for AJ & Oriana - AJ was faster than I thought, Oriana slower, which contributed to me missing looking for both of them on the way back.

Saturday Aug 17, 2013 #

3 PM

Running 58:34 [2] 10.0 km (5:51 / km) +50m 5:43 / km
shoes: R-NB 481 Gray/Orange 2

Explored a bit of the newly paved part of the Chester-Valley Trail, from Valley Forge Road, to Chesterbrook Blvd. Angelica explored the other direction.

Between Valley Rd, and Valley Forge Road - at which there are two partially constructed bridges, there is now about 4km of the trail completed there. With only 2 level road crossings in that whole stretch. Likely this will be competitive with the Schuylkill & Perkiomen trails in cycling popularity when it opens - as it travels all the way from King of Prussia's Home Depot to Exton...

The "planned" connection through King of Prussia to the Schuylkill Trail in Norristown would make that interconnect much better - for now, the interconnect is a poorly defined (and maintained) set of trails, shoulders and sidewalks through VF Park & Chesterbrook.

Friday Aug 16, 2013 #

1 PM

Running 25:25 intensity: (1:58 @0) + (6:53 @1) + (14:02 @2) + (2:00 @3) + (32 @4) 3.6 km (7:04 / km) +44m 6:39 / km
ahr:127 max:165 shoes: R-NB 481 Gray/Orange 3

With AJ, training for the Steeplechase, including lots of short hills, and several things to jump where we could find them.

Running 17:34 intensity: (8 @0) + (4:53 @1) + (12:33 @2) 2.81 km (6:15 / km) +72m 5:33 / km
ahr:127 max:137 shoes: R-NB 481 Gray/Orange 3

An extra loop by myself. Much less jumpy.

Thursday Aug 15, 2013 #

7 AM

Running 1:13:16 intensity: (24 @0) + (6:36 @1) + (1:06:00 @2) + (16 @3) 12.81 km (5:43 / km) +215m 5:17 / km
ahr:134 max:152 shoes: R-NB 481 Gray/Orange 2

With Angelica, and kids on bikes - ungrouping/regrouping on some of the hills

Wednesday Aug 14, 2013 #

8 PM

Running 26:56 intensity: (1:01 @0) + (13:32 @1) + (12:23 @2) 4.74 km (5:41 / km) +56m 5:22 / km
ahr:122 max:135 shoes: R-NB 481 Gray/Orange 3

1st whole day back. Lots of unpacking and clean up. Finally ran late after work.

Tuesday Aug 13, 2013 #

Running 22:00 [2] 3.5 km (6:17 / km)
shoes: R-NB 481 Gray/Orange 2

Early AM Rome Airport. I really suck at running right out of bed.

Monday Aug 12, 2013 #

8 AM

Running 31:42 intensity: (1:55 @0) + (29:07 @1) + (40 @2) 4.46 km (7:07 / km) +23m 6:56 / km
ahr:110 max:129 shoes: R-NB 481 Gray/Orange 2

Early AM Venice - to the East end of the island(s)

Sunday Aug 11, 2013 #

3 PM

Orienteering 1:02:45 intensity: (16:47 @0) + (45:41 @1) + (17 @2) 8.6 km (7:18 / km) +44m 7:07 / km
ahr:105 max:127 shoes: R-NB 481 Gray/Orange 2

Ran a modified version of the Venice Street Race from a few years back (map I'd found online...) Had to go quite slow through the afternoon tourist mobs - which was fine for a recovery run - but too much fun exploring to do a short run :)

Saturday Aug 10, 2013 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +150m 5:27 / km
shoes: O-Icebug - Black Spirit II OLX

Warm-up mostly (not much of a cooldown - no kids race today.)

Again, with warm-up map was good, to get into the map.

Orienteering race 1:23:50 [4] *** 9.8 km (8:33 / km) +545m 6:42 / km
23c shoes: O-Icebug - Black Spirit II OLX

WMOC Long Final

Seeded 28th (arguably should've been ~22th based on my 2nd Long Qual hard run) entering the final, I pushed much harder today, reeled in a few of the guys starting N*2 minutes before me, creating a pack for a bit, and even running away from then at the end.

Navigated decently through the technical part (~1 min only lost), and was reasonably clean on the long traverses too (many lost heaps of time there), and finished in 1st place - as of the time I finished. Of course the 27 higher seeds were still out there, many of whom did beat me and I ended up 13th. Lower than the Sprint final, but still decent - and only ~11 minutes back from the winner (wow they ran those rugged hills well) was much better than WOC.

M40 winners are perhaps about mid-way between me, and the WOC winners...

Friday Aug 9, 2013 #

9 PM

Running 6:00 [2] 1.0 km (6:00 / km)
shoes: R-NB 481 Gray/Orange 2

A little jogging around the top of the Gondola in Sestriere (2700m), with family

Running 15:11 intensity: (1:05 @0) + (2:26 @1) + (9:35 @2) + (29 @3) + (1:36 @4) 2.41 km (6:18 / km) +106m 5:10 / km
ahr:138 max:196 shoes: R-NB 481 Gray/Orange 2

Thursday Aug 8, 2013 #

Running warm up/down 30:00 [2] 3.5 km (8:34 / km) +250m 6:19 / km
shoes: R-NB 481 Gray/Orange 2

Warmup was again quite a climb up-hill - plenty of time though & used the warm-up well.

Cooldown was Oriana shadowing - where she still asked a few Q's (e.g. "what's a brown V again?"), but I never saw her map at all, and she was able to Euro-F12-Navigate (like US Yellow/Orange) to 8th place again (8th 4-days in a row - ending up 6th overall).

Orienteering race 1:06:29 [4] 8.9 km (7:28 / km) +250m 6:33 / km
shoes: O-Icebug - Black Spirit II OLX

WMOC Long Qual. day 2.

Decided to push harder - basically normal A-meet race pace - both to get a better seeding (and thus earn a later start and earn more tracks for the M40 A final), and to see how I could do. The late-start grass-tracks helped quite a bit, and I generally felt better too - after an M50 passed me 10 minutes in, and I decided to keep up, and found that, while harder, it was quite doable...

Again saw Nik Duca out there - which was also inspiring (a reminder I darn well should be running as fast as him...).

Very clean run, and ended up in 11th (vs. 18th the day before) - but more importantly ended up only 8 minutes from the leader, vs. 21 the day before - so a super-hard effort in the final had a better chance of doing well...

Wednesday Aug 7, 2013 #

Orienteering race 1:20:37 [3] 8.3 km (9:43 / km) +425m 7:44 / km
shoes: O-Icebug - Black Spirit II OLX

WMOC Long Qual Day 1

Took it kinda easy, as I figured two hard race days would beat me up too much for the final. Aimed for super clean, hoping that would be enough for top 10 in the heat - considering I'd down well in the Sprint.

However, M40's can apparently race better in the forest than the city - plus I was an early starter so I was making (rather than using) tracks in the grassy hillsides, so I ended up 18th - a lot further back than hoped for - even though I was pretty clean.

Running warm up/down 30:00 [2] 3.5 km (8:34 / km) +250m 6:19 / km
shoes: R-NB 481 Gray/Orange 2

Warmup was quite a climb up-hill - rushed as I was late - warm-up map was good.

Cooldown was a bit of AJ shadowing - though he ran away from me as I didn't feel like doing race-pace again, and he was flying...

Tuesday Aug 6, 2013 #

7 PM

Running 32:09 intensity: (1:14 @0) + (23:49 @1) + (7:06 @2) 4.53 km (7:05 / km) +203m 5:48 / km
ahr:117 max:132 shoes: R-NB 481 Gray/Orange 2

Monday Aug 5, 2013 #

Orienteering race 19:47 [4] *** 2.9 km (6:49 / km) +100m 5:49 / km
16c shoes: R-NB 481 Gray/Orange 2

WMOC Sprint Final is Sestriere, seeded 7th at start - ending 7th at finish.

Got caught 1 minute by the 6th seed at about 3/4 of the way through - I was apparently not running as fast, and had bobbled a few minors, incl. a 15 sec. time lost in dead-end just before he caught me - but then I took several better microroutes and he didn't pass me till the chute. Where I thought I'd pushed hard, but where AJ got me by 1 second too!

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: R-NB 481 Gray/Orange 2

Somewhat limited warmup - but again shadowed AJ for a cooldown.

Sunday Aug 4, 2013 #

Running warm up/down 30:00 [2] 4.5 km (6:40 / km) +50m 6:19 / km
shoes: R-NB 481 Gray/Orange 2

About 1/3 warm-up, and 2/3 cool-down incl. shadowing AJ for fun. He's fast these days :)

Orienteering race 19:27 [4] *** 3.4 km (5:43 / km) +85m 5:05 / km
21c shoes: R-NB 481 Gray/Orange 2

WMOC Sprint Qualifier

Very surprised to finish 4th in my heat, as I'd made a 1 minute error early on - but after that I was pretty clean through some tricky sections, so apparently that was the difference.

Running shoes (no spikes allowed) sucked on some of the steep grassy downhills...

Saturday Aug 3, 2013 #

8 AM

Running 10:38 intensity: (2:20 @0) + (8:18 @1) 1.13 km (9:26 / km) +150m 5:40 / km
ahr:104 max:123 shoes: R-NB 481 Gray/Orange 2

Retrieving the car in the morning
11 PM

Running 22:50 intensity: (2:37 @0) + (20:13 @1) 3.29 km (6:56 / km) +82m 6:10 / km
ahr:108 max:123 shoes: R-NB 481 Gray/Orange 2

Evening jog in Sestriere Borgota exploring the little town our hotel was in.

Friday Aug 2, 2013 #

Event: WMOC
 
9 AM

Running 24:00 [2] 3.5 km (6:51 / km) +100m 6:00 / km
shoes: R-NB 481 Gray/Orange 2

Up & down the hill in Monterossa - roads that turn to trails, and eventual dead ends at walls or houses are plentiful - could've probably done an hour w/o fully painting this little village. But alas, Angelica was hungry for breakfast, so I returned to the hotel and showered as AJ was waking up.

Thursday Aug 1, 2013 #

Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +50m 5:43 / km
shoes: O-Icebug - Black Spirit II OLX

Italy 5 day, Apinines, Day 5 of 5... Warming up to the start after some crazy parking setup where we were put 2km from the arena, with no signage as to busing. We eventually found it, but not without limited time to run out to the start.
10 AM

Orienteering race 1:17:53 intensity: (12 @0) + (12 @1) + (30:13 @2) + (34:18 @3) + (12:58 @4) 8.68 km (8:59 / km) +466m 7:05 / km
ahr:150 max:171 shoes: O-Icebug - Black Spirit II OLX

Really sloppy start, incl. a slightly misplaced control (25m - wrong boulder cluster) I'm pretty sure, and my 10 minute head start in the chase (after good results on technical days 1 & 4), was much narrower - but the chasers were apparently losing time too, so in the end, I won M35 by a ~10 minute margin.
6 PM

Running 7:00 [2] 1.2 km (5:50 / km)
shoes: R-NB 481 Gray/Orange 2

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