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

Training Log Archive: Wyatt

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  Running27 20:39:18 116.06(10:41) 186.78(6:38) 2183
  Orienteering9 7:32:58 30.38(14:55) 48.89(9:16) 1570
  Total32 28:12:16 146.44(11:33) 235.67(7:11) 3753
  [1-5]32 27:54:09

«»
2:00
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jul 31, 2014 #

8 AM

Running 1:06:43 intensity: (1:56 @0) + (15:06 @1) + (49:02 @2) + (39 @3) 9.69 km (6:53 / km) +111m 6:31 / km
ahr:130 max:152 shoes: R-NB Black

Morning run, putting on 7th 8 on Outer Line

Wednesday Jul 30, 2014 #

5 PM

Running warm up/down 4:27 intensity: (56 @0) + (23 @1) + (3:00 @2) + (8 @3) 0.77 km (5:48 / km) +5m 5:37 / km
ahr:126 max:150 shoes: R-NB Black

Running 30:38 intensity: (16 @0) + (4:04 @1) + (9:23 @2) + (3:26 @3) + (8:07 @4) + (5:22 @5) 5.26 km (5:50 / km) +5m 5:48 / km
ahr:151 max:184 shoes: R-NB Black

Good set of intervals at FastTracks - apparently our first day allowed back on the beautifully resurfaced track at Conestoga HS - I hadn't noticed, being gone to CA, Italy, then Korea, for the past 5 workouts. 8x400m, 200m rest

84, 84, 85, 84, 84, 83, 79.4, 77.5

Then AJ whipped out a 71.9 - the new house record for the year on a 400m passing my 73.1 - on his final lap (having done his earlier laps with an easier pace Group 2...) And he said he wasn't even 'racing' - just a solid effort...

Attackpoint up to date for the first time in over a month... Still haven't missed an entry in over a decade, that I can recall, but this was the largest latency in reporting in that same time period.

Tuesday Jul 29, 2014 #

10 AM

Running 58:00 intensity: (18:00 @1) + (40:00 @2) 8.51 km (6:49 / km) +68m 6:33 / km
shoes: R-NB Black

2 PM

Running 52:58 intensity: (35:12 @1) + (17:46 @2) 7.98 km (6:38 / km) +145m 6:05 / km
ahr:109 max:136 shoes: R-NB Black

Monday Jul 28, 2014 #

Running 1:00:00 intensity: (30:00 @1) + (30:00 @2) 9.49 km (6:19 / km)
shoes: R-NB Black

Ingress, farming WFP w/AJ. His longest run ever, and he had no idea until I told him - thx. to Ingress (choose Green (Enlightened.))

Sunday Jul 27, 2014 #

Event: Coventry Woods 10k Trail Run
 
6 PM

Running 57:00 intensity: (30:00 @1) + (27:00 @2) 8.52 km (6:41 / km) +141m 6:11 / km
shoes: R-NB Black

Late evening run, after a day in NJ, floating down Egg Harbor River

Saturday Jul 26, 2014 #

10 AM

Running 15:00 intensity: (10:00 @1) + (5:00 @2) 3.37 km (4:27 / km) +44m 4:11 / km
shoes: R-NB Black

Running 42:51 intensity: (30:37 @1) + (12:14 @2) 6.51 km (6:35 / km) +128m 6:00 / km
ahr:109 max:134 shoes: R-NB Black

Ingress with AJ

Friday Jul 25, 2014 #

6 AM

Running 23:51 intensity: (22:51 @1) + (1:00 @2) 3.45 km (6:55 / km) +49m 6:27 / km
ahr:106 max:133 shoes: R-NB Black

Thursday Jul 24, 2014 #

6 AM

Running 48:04 intensity: (14:59 @0) + (26:11 @1) + (6:54 @2) 5.28 km (9:06 / km) +72m 8:31 / km
ahr:107 max:132 shoes: R-NB Black

Wednesday Jul 23, 2014 #

10 PM

Running 1:10:00 intensity: (50:00 @1) + (20:00 @2) 10.0 km (7:00 / km) +78m 6:44 / km
ahr:107 max:134 shoes: R-NB Black

Tuesday Jul 22, 2014 #

5 AM

Running 41:50 intensity: (25:00 @1) + (15:00 @2) + (1:50 @3) 7.0 km (5:59 / km) +160m 5:22 / km
ahr:121 max:155 shoes: R-NB Black

Monday Jul 21, 2014 #

9 AM

Running 53:20 intensity: (34:08 @1) + (19:12 @2) 7.64 km (6:59 / km) +110m 6:31 / km
ahr:113 max:143 shoes: R-NB Black

Sunday Jul 20, 2014 #

Running warm up/down 29:56 intensity: (24:21 @1) + (5:35 @2) 4.57 km (6:33 / km)
shoes: R-NB Black

INgress warm-up/cool-down

Running race 19:01 [4] 5.0 km (3:48 / km) +20m 3:44 / km
shoes: R-NB Black

2nd. Got a minor side cramp.
@ "in24" - just a side event 5k

Saturday Jul 19, 2014 #

Running 34:37 intensity: (24:08 @1) + (10:29 @2) 5.38 km (6:26 / km) +54m 6:08 / km
shoes: R-NB Black

Warmup loop with Oriana, then an Ingress loop alone.

Followed up by a substantial amount of corn maze practice @ Cherry Crest

Friday Jul 18, 2014 #

Running intervals 1:06:28 intensity: (10:00 @1) + (35:00 @2) + (6:55 @3) + (14:33 @4) 11.0 km (6:03 / km) +200m 5:32 / km
shoes: R-NB Black

Warmup with Angelica, then 2x2km, plus 1x1km (was supposed to be 2, but was running out of gas) at a hard effort

Thursday Jul 17, 2014 #

Running 44:59 intensity: (41:05 @1) + (3:54 @2) 5.18 km (8:41 / km) +47m 8:18 / km
shoes: R-NB 481 Gray/Orange 3

Ingress Wilson Park run with AJ

Running 53:44 intensity: (12:59 @1) + (37:21 @2) + (3:24 @3) 8.37 km (6:25 / km) +244m 5:36 / km
shoes: R-NB 481 Gray/Orange 3

Misery & Joy w/Angelica, who had more energy after running w/Oriana (and after several rest days), than I after running with AJ.

Wednesday Jul 16, 2014 #

Running 50:00 [1] 8.6 km (5:49 / km) +100m 5:30 / km
shoes: R-NB Black

Early AM Ingress exploring downtown Munich.

Tuesday Jul 15, 2014 #

Running 48:00 [2] 8.0 km (6:00 / km) +40m 5:51 / km
shoes: R-NB Black

A loop through Munich's English Gardens with Angelica

Monday Jul 14, 2014 #

Running 35:00 intensity: (30:00 @1) + (5:00 @2) 3.4 km (10:18 / km) +40m 9:43 / km
shoes: R-NB Black

Ingress-exploring Mittenwald in the AM.

Sunday Jul 13, 2014 #

Running 33:00 intensity: (32:00 @1) + (1:00 @2) 3.45 km (9:34 / km) +140m 7:57 / km
shoes: R-NB Black

Ingress-exploring Cortina d/Ampezzo in the AM. Saw a parade in the main square while the family slept in.

Saturday Jul 12, 2014 #

Orienteering race 42:05 intensity: (5:43 @2) + (22:02 @3) + (14:20 @4) 4.58 km (9:11 / km) +245m 7:15 / km
shoes: O-Icebug - Blk Spirit II OLX 2

A very steep M40 course, re-using some of the WOC Middle terrain, where I managed to do fairly well, physically & navigationally - better than the day before (unfortunately - I'd have traded :)

Good enough for 9th of 50 in M40 - only 3 minutes out of 3rd. More than 7 minutes out of 1st - but then Tore Sandvik's got a decent resume...

http://www.5daysofitaly2014.it/uploads/day5_result...
http://en.wikipedia.org/wiki/Tore_Sandvik

Friday Jul 11, 2014 #

Orienteering race 1:03:25 [4] ***** 7.0 km (9:04 / km) +350m 7:15 / km
shoes: O-Icebug - Blk Spirit II OLX 2

WOC Middle Distance Final - the 1 US Men's Entry

Not a great race for me:
- felt physically off (stomach pain on warmup to start, then 50% behind leaders on pure running legs, vs. ~30% expected)
- a bit sloppy - not terrible given the complexity (World Champ almost 10% behind super-man), but definitely something the other competitors were better prepared for, and an area I usually do better in
- 300 WRE points earned - vs. ~800 typically

On the physical side, not quite sure what I did wrong. My best guess is:
- 5% - 3 hours in quarantine, in 2 layers of new-tight-elastic pants (it was cold in quarantine) screwed up my breakfast/lunch digestion a bit - this is something I could avoid in the future.
- 5% - my fitness gap vs. the experts in rugged, and green terrain is perhaps an extra 10-20% slower than in more open terrain (but this was only part of the course, hence 5% overall impact)
- 5% - tiredness from lots of other bumpy racing/training that week (incl. a hard push 2 days prior for the Relay trials) - this was intentional - for technical training w/o earlier travel, and the Relay Trials.

On the technical side, it was really hard terrain, with variety - http://news.worldofo.com/2014/07/12/woc-middle-men... covers it well.
- Probably 2-3 minutes of total loss on route choice, where I missed less rocky footing (in some reentrants, and some parts of the hillsides) and where I failed to contour well. In similar terrain, better inferences about the likely runnability of routes would be useful.
- Probably 3-5 minutes of in-the-circle small-errors and hestitation - really didn't have great flow into the circles - had to read carefully guessing between many features and trying a few hypotheses of terrain matching to get to the right hole... Better map reading skills in this type of terrain (from more practice), and better compass bearing hold esp. in the green, and/or rocky stuff - from practice and discipline) would help.
- A nearly 2 minute error on #5, where I was a bit low, and though so, but really couldn't understand why so many 10-15m clearings in the medium green weren't mapped, with me looking for a 20m mapped clearing. My veg. reading/interpretation skills are pretty bad - as Marc Lauenstien once put it, because we (in the US) often learn to ignore vegetation detail because the average age of the maps we regularly race on is so high.

Superman @ 34 + 50% fitness-on-the-day -> 51 minutes pefect nav. time + perhaps even a bit more time on navigation/hesitation in addition to my analysis above, brought the total to 63.

1) Route (should've gone over) :20, Sloppy/Hes. Attack: 30
2) Hesitation 30 (thought this was cleanly nailed, but I was nearly double the winners time, apparently reading my way down too carefully :|)
3) Route : 30 (should've contoured, attack: 20)
4) Hes. :30 (picking my way down)
5) Lost in unmapped small clearings in green, along cliffs, not turning quite far enough 1:45
6) Drifted way left, while battling green :30
7) Hes :10 (picking my way down)
8) Exit wrong direction :15, bad attack angle :25
9) Hes./confused on attack :25
10) Dropped too far mid-route :30, hes. downhill attack :15
11-13) Clean (relatively easy legs w/TV arena passage)
14) More or less nailed this, but apparently hesitantly as I was :30 back from my fitness 50% back...
15) :30 route (too high), :30 attack confused in stony stuff incl. trenches at end
16) :20 miss left, quick recovery
17) :10 hes. bumping my way in (Eric followed me in, missing a bit too)
18, 19, F) Clean (following Eric hard on 18, was my best % back at 35% - incl. a big portion slightly downhill on dirt road...)

Thursday Jul 10, 2014 #

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: O-Icebug - Blk Spirit II OLX 2

A little bit of getting to & from places, slowly.

Orienteering 38:29 [1] 4.88 km (7:53 / km) +61m 7:25 / km
shoes: O-Icebug - Blk Spirit II OLX 2

A very light jog on AJ's M14 course. On the forest legs where he was very clean, we almost tied. So his forest mistakes of 1-2 minutes were quite vivid. In the easier mixed field/trail controls at the end, he was 20% faster. Suggesting his 'clean' pace in the forest has some navigational time included - not unexpected (by me) at his age, in newish terrain. Even I likely have more navigational time on clean legs than more expert orienteers.

Wednesday Jul 9, 2014 #

Orienteering 34:42 intensity: (17:21 @3) + (17:21 @4) 4.87 km (7:08 / km) +150m 6:10 / km
shoes: O-Icebug - Blk Spirit II OLX 2

WOC Relay Team Trials - Ethan, Giacomo, Ross & I ran the Open-Long course at the spectator event. Giacomo, followed close by Ethan, had the fastest times, so were the Relay picks. Then two Japanese guys, followed by me (2.5 minutes back from Ethan), were next on the course, then Ross, who had one big error, plus some small mistakes. I had a 1 min. route choice error (that only Ethan got right among the 4 of us), and a 40 sec. route choice error (missed a trail and gradual descent, and too a more around, bumpy and steep decent) as my main mistakes, and wasn't running quite as fast.

Overall a solid run for me, but Ethan & Giacomo did significantly better.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km) +40m 5:57 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Long warmup, and some cooldown - enforced by remote start & finish - though only 'remote' from our hotel, where we left the car. :)

Tuesday Jul 8, 2014 #

Orienteering 35:37 [2] 4.7 km (7:35 / km) +122m 6:42 / km
shoes: R-NB Black

Folgaria Sprint with the family. Fun exploration. Bad shoes - didn't anticipate that O-shoes & tape would be appropriate for this partial-city, partial grass/wooded steep hillsides run in the race... So took it esp. carefully.

Monday Jul 7, 2014 #

Orienteering 1:20:00 intensity: (50:00 @1) + (30:00 @2) 4.0 km (20:00 / km) +250m 15:14 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Some hiking, and light jogging around the WOC Middle Model map. In retrospect this was reasonably relevant, except to the middle light-green portion, which was not represented at all on this map. A few map errors (missing cliffs/rocks) wasn't re-assuring - but they did better on the Final map.

Orienteering 40:00 intensity: (10:00 @2) + (15:00 @3) + (15:00 @4) 3.76 km (10:38 / km) +100m 9:23 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Skipped the WOC M40 Day 2, for a partial re-run of the Day 1 course which was much more WOC Middle relevant. With better strategies now in mind, hitting the controls (even now that they were just small wooden stakes with an orange top), and reading the terrain on approach to the circles, was much easier. Even did some out of sequence to test different approaches, and those worked well too. Gained some confidence back..

Sunday Jul 6, 2014 #

Running warm up/down 15:00 [2] 2.3 km (6:31 / km) +30m 6:07 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Enforced warmup on way to start, then misc. warmup while loitering the 1 hour wait from family drop, to my start...

Only a little jogging cooldown. Discipline... :|

Orienteering race 42:09 [4] 4.3 km (9:48 / km) +120m 8:36 / km
shoes: O-Icebug - Blk Spirit II OLX 2

Official Day 1 of WOC spectator races. T-4 days till WOC Middle.

Terrain was one of the most relevant to WOC middle, and I had time left, so I raced it fairly hard, to see what kind of mistakes I'd make at speed in this terrain.

Apparently several. Nothing super terrible, but lots of difficulty in the circles. Spent a lot of time post race thinking and discussion w/others on what techniques would likely work better - using contours and ignoring black except right in the circle center, was the main good idea (that I can recall, today, July 29th, when I'm finally logging this.)

Saturday Jul 5, 2014 #

Event: WOC 2014 + 5 Days of Italy
 

Orienteering race 32:55 [4] 7.0 km (4:42 / km) +40m 4:34 / km
shoes: R-NB Black

http://www.oribruni.it/results.aspx?nomedb=2014070...

Won M40 in the Prologue in Venice - tied, actually.

Ran hard, but not race pace, and clean, and it ended up long for a 'Sprint', so it worked out good to win. This was perhaps the best competitive result of the week - and I also did pretty good at the Sprint vs. Classic @ WMOC last year - so I'm thinking, among M40's at least - I'm a 'sprint specialist'... :)

Running 40:00 intensity: (10:00 @1) + (15:00 @2) + (15:00 @3) 7.27 km (5:30 / km)
shoes: R-NB Black

Warmup + shadowing AJ post-run as a (long, and not easy) cooldown...

Friday Jul 4, 2014 #

Running 33:13 intensity: (30:36 @1) + (2:37 @2) 4.8 km (6:55 / km)
shoes: R-NB Black

Ingress-exploring Venice in the afternoon, just outside the WOC embargo area (and, as I found out the next day, in the 5-days-of-Italy 'bonus' event area...)

Thursday Jul 3, 2014 #

Orienteering 43:36 intensity: (14:40 @1) + (24:51 @2) + (4:05 @3) 3.8 km (11:28 / km) +132m 9:47 / km
shoes: O-Icebug - Blk Spirit II OLX 2

1st training run in WOC middle like terrain. Tricky mossy limestone cracks/trenches and pits...

Drove up & back while family was touring Verona in the afternoon.

Wednesday Jul 2, 2014 #

Running 56:00 intensity: (26:00 @1) + (30:00 @2) 7.2 km (7:47 / km) +50m 7:31 / km
shoes: R-NB Black

Innsbruck Austria, Ingress loop - 1st day in Europe - afternoon run to force awake time zone acclimitization

Tuesday Jul 1, 2014 #

Running 20:38 intensity: (4:22 @1) + (15:05 @2) + (1:11 @3) 3.3 km (6:15 / km) +62m 5:43 / km
shoes: R-NB Black

Short loop near home, travel to Europe day...

« Earlier | Later »