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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Nov 2, 2003:

activity # timemileskm+m
  Orienteering2 3:36:32 15.78(13:43) 25.4(8:31) 1110
  Running3 2:01:00 12.8(9:27) 20.6(5:52) 200
  Strength2 32:00
  Total5 6:09:32 28.58 46.0 1310

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Sunday Nov 2, 2003 #

Orienteering 1:47:00 [4] 12.1 km (8:51 / km) +400m 7:35 / km

Felt pretty similar to yesterday, and fairly clean again (I think) but had a ~5-10% worse result, relatively, dropping two places overall. I'm getting a sore throat today (Mon.) so maybe that was affecting things. Plus I fell 3 more times, including one hard one on my R-side (hurting my R-knee again) which couldn't have helped much. After the third fall (~2km from the end) I was kind of dragging my R leg along behind me at times. Also, my legs were probably a little shot from the runs the previous day, as I wasn't as good at being aggressive on climb, and was a little sloppier/slow through green. I'll need to wait for splits to get a better idea of what happened.
2x ice/elevation for the knee this evening...

Saturday Nov 1, 2003 #

Orienteering (Race) 1:37:00 [4] 11.3 km (8:35 / km) +650m 6:40 / km

Ran hard, fairly clean. Fell 4 times, including 3x on the first leg, hitting my R-knee pretty hard on a rock on the 1st fall. After some numbness it was okay. My time was pretty reasonable. I caught Vlad 5 minutes halfway through, pulled nearly 1 min ahead, then really started dying off and he got 1 minute ahead by the end.

Orienteering (Warmup) 7:02 [3] 1.0 km (7:02 / km) +30m 6:07 / km

US Team 1KM as warmup

Orienteering (Race) 5:30 [4] 1.0 km (5:30 / km) +30m 4:47 / km

US Team 1km re-run, after finish on Day 1, w/sore knee. I wonder if this alone affected Day 2 much? I hope not.

Friday Oct 31, 2003 #

Running 5:00 [2] 0.5 mi (10:00 / mi)

Strength (Gym legs only) 12:00 [1]

R-foot sore/lightly painful on R-ankle eversion after 20x20lbs. All other directions/sides got to 40x20lbs without difficulty (just some normal tiredness.) This is sitting on the floor at the gym with a cable attach to a rope around my shoe near the toes. I think this is a good thing to try to get really strong at, for O' ankle strength & R-foot recovery. Hopefully I can do this 3x/week in the future.

Running (Long slow, mostly grass) 1:01:00 [2] 6.42 mi (9:30 / mi)

Relatively flat. ~90% grass near offices. There's probably a square mile of offices with lots of mowed grass around them about 1 mile east of here which I hadn't found an easy way into until a few weeks ago - and I've lived here over a year. Silly me.

Wednesday Oct 29, 2003 #

Running 10:00 [2] 1.0 mi (10:00 / mi)

Strength (Gym - ONA1 mostly) 20:00 [1]


After reviewing the WCOC courses, and my results further, I've come to the following self-improvement conclusions:
1) Need to learn to run faster downhill. Foot and ankle strength are especially needed, as is a bit of fearlessness.
2) Need to be able to stay focussed on those long downhills w/o slowing down much, perhaps by better compass/pace?
3) Need to go a little straighter in this type of terrain, and as usual, always compass/pace together with map reading.

The one split I won all weekend (tie) was 7-8 on day 1. On the way up to 7, I picked a bearing, measured a pace, and memorized the map section. I then ran the leg hard, with all that in mind, checking the map only breifly once, and even then forcing myself to not study but just keep moving, because compass/pace was still working fine. That worked even with half the leg downhill, in part because I never needed to check my map on the downhill and could focus on running and footing.

Also, I was especially careful with my bearing, even sighting specific trees ~50 meters away a few times, which gave me extra confidence that compass/pace alone would get me to the bag...

It's almost sad that precise compass/pace seems to work so well because I do like reading the map.

Tuesday Oct 28, 2003 #

Running (Warmup/Cooldown/Intraspri) 30:00 [2] 3.0 mi (10:00 / mi)

Running (Hill Sprints) 15:00 [4] 1.88 mi (7:59 / mi) +200m 6:00 / mi

2:58, 2:49, 2:47, 2:44, on leg 2-3 of McKaig course. (vs. my best whole (20min) course split of 3:09).

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