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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Feb 13, 2005:

activity # timemileskm+m
  Running4 3:57:44 22.97(10:21) 36.96(6:26) 100
  Orienteering3 1:45:22 9.43(11:10) 15.18(6:57) 1508 /8c100%
  Strength3 15:00
  Total6 5:58:06 32.4 52.14 2508 /8c100%
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Feb 13, 2005 #

Orienteering race (w/Vadim only) 10:52 [4] * 2.25 km (4:50 / km) +50m 4:21 / km
spiked:8/8c slept:7.5 shoes: O-Black/Green VJ Spikes

Didn't have a map, as this was the 15th time I've run this course, but it's still worth a star (one of those new things... :) as I have to think hard about where I'm going (map/course memory).

Rerun #7 at
Fatlands East
was starting 1 minute after Vadim on 2/13/05 after a 30 minute warmup. Fell moderately just before #1. R-knee very lightly tweaked and left elbow & nearby muscles banged a bit, but kept going. Vadim stayed ahead, and he set a course record of 11 minutes flat, which I just barely beat when I crossed the finish line 52 seconds later! Good runs for both, in faster-than-average conditons. Some trails were a bit muddy, but the vegetation is very low this time of year, and there was near zero snow/ice.

My legs do feel well used as I write this - good.

Running warm up/down 50:00 [2] 5.0 mi (10:00 / mi)
shoes: O-Black/Green VJ Spikes

Warmup w/Clem & Dasha in VF Joy forest & trails
Cooldown = Flag Pickup

Sprint - Splits

Saturday Feb 12, 2005 #

Orienteering (Local map loop) 32:00 [2] * 2.67 mi (11:59 / mi) +50m 11:20 / mi
shoes: R-Heavy Winter Running Shoes

This was Friday's workout, done Sat. AM...

Strength (Hip & Ankle) 5:00 [1]

Orienteering warm up/down (Setting flags) 20:00 [3] * 2.5 km (8:00 / km)
shoes: O-Black/Green VJ Spikes

Orienteering race (Rerun) 11:30 [4] * 2.25 km (5:07 / km) +50m 4:36 / km
shoes: O-Black/Green VJ Spikes

Time estimated as watch glitched. Probably 15 seconds faster? Not sure.

Thursday Feb 10, 2005 #

Running (Grass, trails) 1:42:00 [2] 10.2 mi (10:00 / mi)
shoes: R-Heavy Winter Running Shoes

VF park for 70 minutes with Angelica, then ran home (she drove back)

Wednesday Feb 9, 2005 #

Orienteering (home map) 31:00 [2] 3.88 km (7:59 / km)
slept:7.5 shoes: R-Heavy Winter Running Shoes

Strength (Hips & ankles) 5:00 [1]

Tuesday Feb 8, 2005 #

Running (Fields) 36:00 [2] 4.5 km (8:00 / km) +50m 7:35 / km
shoes: O-Mixed purple & black

Warmup and cooldown for intervals in a field at VF park. Some snow/grass/dirt in the fields. Feet/ankles were the limiting factor.

Running (Terrain intervals) 19:17 [4] 4.0 km (4:49 / km) +50m 4:32 / km
shoes: O-Mixed purple & black

1 km in field, ~Up/down/up/down
5:12, 4:39, 4:58, 4:28

Monday Feb 7, 2005 #

Running (Crusty snow & tall grass) 30:27 [2] 4.0 km (7:37 / km)
shoes: R-Heavy Winter Running Shoes

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Heavy Winter Running Shoes

Need to do more of this, as my R-IT band was upset after the intervals, and the long run, last week.

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