Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 12, 2006:

activity

time

miles

Running

4:37:57

24.5

(11:21)

39.42

(7:03)

487

Orienteering

1:39:41

8.14

(12:15)

13.1

(7:37)

18c

Total

6:17:38

32.64

(11:34)

52.52

(7:11)

487

18c

averages - sleep:7.5

1:15

0:00

» now

Thursday Oct 12, 2006 #

Running 4:59 [2] 0.69 km (7:13 / km) +7m 6:52 / km
ahr:130 max:149 shoes: O-Mixed purple & black

Warmup for McKaig time trial loop. Tried to push for part of it ala my advice to speedy.

Running tempo 20:25 [4] 3.63 km (5:37 / km) +150m 4:40 / km
ahr:169 max:173 shoes: O-Mixed purple & black

McKaig time trial loop. Just ahead of j-man's PR... :)

Still 3 minutes to go to get to mine, but that's within 20% back of my best so I think I've got a good shot at getting there by Spring.

C • You are going to be there soon... 1

Running warm up/down (Trails) 6:24 [2] 0.87 km (7:21 / km) +15m 6:46 / km
ahr:143 max:157 shoes: O-Mixed purple & black

Right after finishing, so Max. HR was at start...

McKaig 3.3km - Splits

Wednesday Oct 11, 2006 #

Running (Grass, trails) 1:11:00 [3] 11.76 km (6:02 / km) +100m 5:47 / km
ahr:144 max:158 shoes: R-Reebok Light Blue

First run with Angelica this year. Nice to run with her, although it's good that she was sore from a bootcamp workout on Tuesday, because she's fast... :)

Someone had totally trashed the vending machines by Wayne's Wood. Not only broken plastic on the front of all 4, but hardware & wires yanked out all over the place.
After seem the trail bridge burned down at The Willows just yesterday I've got to wonder who's decided that vandalizing parks is a good hobby?

Noticed I was moving a lot faster today, and my AHR isn't much higher than yesterday. Odd.

C • Vandals 4

Tuesday Oct 10, 2006 #

Running long (Trails) 1:08:24 [2] 8.62 km (7:56 / km) +150m 7:18 / km
ahr:138 max:155 shoes: R-Reebok Light Blue

Loops of the trails at Willows. Hope to use the GPS data to fix the only-topologicaly-correct trail network...

Two bridges were out - the main trail/creek bridge in the South side of the park apparently burned down not too long ago, and the road-creek bridge just west of the park entrace forced a long detour...

Monday Oct 9, 2006 #

Running (Grass, Trails) 20:58 [2] 2.86 km (7:20 / km) +30m 6:58 / km
slept:7.5 shoes: R-Reebok Light Blue

Legs/ankles sore/stiff/tired at start, but they felt a lot better after 10 minutes. R-calf is the most sore thing and it's not bad.

Running 17:49 [2] 2.4 km (7:25 / km) +15m 7:12 / km
shoes: R-Reebok Light Blue

A bunch of random loops on the grass while 'watching' the kids.

Sunday Oct 8, 2006 #

Running warm up/down 9:58 [2] 1.08 km (9:14 / km)
ahr:111 max:135 shoes: O-Black/Green VJ Spikes

Maybe I should warm up a little harder than this...

Orienteering race 41:02 [4] **** 5.6 km (7:20 / km)
ahr:161 max:182 shoes: O-Black/Green VJ Spikes

Pushed the last bit, but in general, looking at HR, I was apparently not pushing as hard as yesterday. There were definitely a few sections of long running hard, but perhaps I wasn't pushing as hard?
(Dist from GPS)

Running 7:00 [2] 1.0 km (7:00 / km)
shoes: R-Reebok Light Blue

Late eve. after a long drive to try to unstiffen legs. Worked a bit - probably would've worked better if it was twice as long...

Saturday Oct 7, 2006 #

Running warm up/down 13:00 [2] 1.8 km (7:13 / km) +20m 6:51 / km
shoes: O-Black/Green VJ Spikes

Trail run to start

Orienteering race 39:12 [4] 4.5 km (8:43 / km)
shoes: O-Black/Green VJ Spikes

Lung-limited the whole way and even went slightly anaerobic w/o hamstring damage for the last few minutes.

I'll call this the day where I'm officially no longer injured, and am just out of shape :)

C • yay! 3

Running 23:00 [2] 2.3 km (10:00 / km)
shoes: O-Black/Green VJ Spikes

Long slow cooldown about an hour after finishing - to start & back...

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: O-VJ Integrator Cleats

Sprint warmup

Orienteering 19:27 [3] *** 3.0 km (6:29 / km)
18c shoes: O-VJ Integrator Cleats

NAOC Sprint, M21. Decided to try running this at the effort I'd run, say, a whole Blue course, and see if my leg would hold up for ~20+ minutes (an effort it could not do last weekend at the Stumble.)

Success, I was lung-limited throughout & even managed to finish (just) ahead of speedy who started 2 minutes behind me.

Did NOT push the finish chute any harder than the rest of the race for want of not damaging the leg.

Felt like I lost only about 10 seconds on two bags, but one leg I thought I did okay looks poor.

Sprint 4 - Splits

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