Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 30, 2005:

activity

time

miles

Orienteering

3:43:35

16.82

(13:18)

27.07

(8:16)

1005

38 /

41c

92%

Running

2:18:33

13.7

(10:07)

22.05

(6:17)

Strength

15:00

Total

6:17:08

30.52

49.12

1050

38 /

41c

92%

averages - sleep:8.5 weight:72.1kg

2:18

0:00

» now

Saturday Apr 30, 2005 #

Event: West Point

Orienteering race 1:28:30 [4] *** 9.2 km (9:37 / km) +405m 7:53 / km
shoes: O' Black/Orange VJ Twisters

Much speed variation today - forest was quite runnably when flat, and there were several trail options (which I usually took), mixed iwth lots of long-sidehill and/or dropoffs that were both quite rough, and required lots of map reading in the fog... Somebody flew away from me at the end, but with only one ~3 minute error, my time turned out to be pretty good.

Running warm up/down 26:30 [3] 3.0 mi (8:50 / mi)
shoes: O' Black/Orange VJ Twisters

Long warmdown back to parking lot. I thought it was about 2km, but it was more like 3-4...

Orienteering race (Sprint) 23:30 [4] *** 2.9 km (8:06 / km) +100m 6:55 / km
spiked:15/16c shoes: O' Black/Orange VJ Twisters

Quite the variety of terrain - starting with some quick semi-easy stuff, followed by short technical legs, followed by a brutal climb (where Katarina was reeling me in...), then back to park (well, building) O'.

Sprint - Splits

blue - Splits

Friday Apr 29, 2005 #

Running 25:00 [2] 2.5 mi (10:00 / mi) +10m 9:53 / mi
shoes: R-Reebok White/Gray/Red

Easy run, warmup for stretches and hip exercises. R-IT better than earlier in the week, but still not great.

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

Thursday Apr 28, 2005 #

Note
(injured)

Normally a long-run day, with my IT still upset, I skipped this.

Wednesday Apr 27, 2005 #

Running (Dirt Trails) 27:00 [2] * 2.8 mi (9:39 / mi)
(injured) shoes: R-Reebok White/Gray/Red

VF Fatlands loop with Angelica.
R-IT not as bad as yesterday, but still pretty poor. Wouldn't want to do anything hard. Back connection point seems the worst part today, with hip and leg being a little better.

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

The last week of fairly solid hip & ankle work hasn't been helping the IT recover nearly as much as in past flare ups. Although I have been neglecting it more than normal over the last 6 months, so perhaps it's payback time... I got the name of a good IT PT person...

Tuesday Apr 26, 2005 #

Running (Trails: wet dirt, gravel) 55:03 [2] 5.0 mi (11:01 / mi) +25m 10:50 / mi
(injured) shoes: R-Reebok White/Gray/Red

With Angelica.
Slept mostly on left side last night as that seems to make the R-IT happier. It was only mildly sore this morning, during run (9am) and for ~30 minutes after. It's getting a bit worse now (2 hours after.) No strength training yet. Perhaps I'll stretch now, and do strength later...

Monday Apr 25, 2005 #

Orienteering (Grass, Paved) 22:30 [2] * 2.0 mi (11:15 / mi)
shoes: R-Reebok White/Gray/Red

R-IT almost fine yesterday evening, but sore again this morning. Sore during afternoon & work, annoyingly so. Jogged, and it felt mostly better during jog. Stretched after and did hip squats. By 10 minutes after the run, it was darn sore again. Did some good stretching, but that only helped for about 20 minutes. Tried 400mg IB. Still pretty sore this evening while I write this.

It's sore all the way from the attachment point on the upper right corner of lower leg (tibia?), through hip and into back. Darn. No intervals tomorrow. Perhaps a rest day? Or just a short run like today? I was hoping to do an hour or more with Angelica, as Grandma's in town... we'll see how my hip feels tomorrow...

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

Sunday Apr 24, 2005 #

Orienteering race (VF Mt. Joy) 1:29:05 [4] *** 11.75 km (7:35 / km) +500m 6:15 / km
spiked:23/25c slept:8.5 weight:72.1kg shoes: O' Black/Orange VJ Twisters

My 'home' map - a decent run, including some very good use of the rugged backside of Mt. Joy - plenty of climb, but none felt gratuitous. One bogey on a steep hill. I didn't quite contour far enough to get to my attackpoint, and then even after figuring out where I was (saw 18 from a distance) I was fairly hesitant on the long bad contour toward 17...

1st Vadim, 85 - a very solid run by Vadim, all alone.
mp Mihai, 87 - sounds like a decent run, but he didn't read a code. They were even easy codes 201-224 for controls 1-24 - but the park is familiar, so it's easy to punch and go without even looking - I'll take that as a reminder to me (esp. with West Point coming up) - Always check the codes...
2nd Me, 89.
3rd Randy, 99 (apparently feeling slow/distracted and thought, even before others finished, that he could do 10 minutes better someday...)

Running warm up/down (Warmup only, in terrain) 5:00 [3] 0.4 mi (12:30 / mi) +10m 11:36 / mi
shoes: O' Black/Orange VJ Twisters

I didn't even have anything to do afterwards, aside from chat, and I didn't cool down. Bad boy... Even went to pizza afterwards with the meet crew+more, but still that wasn't enough socializing... :)

Blue - Splits

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