Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 18, 2009:

activity	#	time	miles		km		+m
Running	7	6:17:19	37.89	(9:58)	60.97	(6:11)	999
Orienteering	2	2:04:22	13.35	(9:19)	21.49	(5:47)	520
Total	7	8:21:41	51.24	(9:47)	82.46	(6:05)	1519

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Saturday Apr 18, 2009 #

Event: West Point A-Meet

Running warm up/down 20:00 [2] 1.2 km (16:40 / km)
shoes: O-VJ Integrator Spikes

A highly unstructured warmup for the sprint - lots of jogging around to/from the car, then a bit of running during shadow of AJ's White. He lost a lot of time on 1 (hestitant early) and a bit more on 2, although I'm not surprised, as the sprint map was quite cluttered in that area. The helipad in the Hudson (control 3) was pretty cool, and he liked going through the building/road-tunnel as a route choice "Can I go through theeere???" "Yep"... "Cool!"

Orienteering race 17:08 [4] 2.5 km (6:51 / km) +100m 5:43 / km
ahr:175 max:180 shoes: O-VJ Integrator Spikes

I noticed the Google maps imagery of West Point is intentionally blurred (painting-ified...), which makes my GPS of the Sprint a bit hard to read..

I had a few segments of the Sprint where I made a 10-20 second error, but I was generally quite slow in the 1st half where Clem's pre-Trials knee injury from last year's West Point was limiting my speed in the rocks (to avoid getting the same.)j

Behind Clem :(, but happily still ahead of Emily & Sam.

Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +100m 4:33 / km
shoes: O-VJ Integrator Spikes

AJ's White shadow and two climbs to the start...

First time AJ's done two courses in the same day, I think, and he did well.

Orienteering race 41:59 [4] **** 5.65 km (7:26 / km) +160m 6:31 / km
ahr:167 max:176 shoes: O-VJ Integrator Spikes

West Point Middle. Navigation was fairly solid, effort was a bit weak, although not too bad given the rough terrain and my desired to not break a knee.

Sprint: Red Blue - Splits

Middle: Blue - Splits

Friday Apr 17, 2009 #

Running 21:52 [1] 3.49 km (6:16 / km) +43m 5:54 / km
shoes: R-NB Black

With 3 races in the next two days, decided on an easy run/map-touch-up (local area, lots of stop & go...)

Thursday Apr 16, 2009 #

Running 25:48 [2] 4.1 km (6:18 / km) +46m 5:58 / km
ahr:131 max:142 shoes: R-NB Black

L-Hamstring & butt burning a bit while sitting today like the old chronic injury. Run was fine. May do another today.

Wednesday Apr 15, 2009 #

Running intervals 7:34 [5] 2.4 km (3:09 / km)
shoes: R-NB 891's

6x400m. Poor warmup. L-hamstring/HHT sore in the evening. Hope I didn't relapse this... Doug @ Fast Tracks was ahead of me on all but 1 of these...
80,77,77,74,72,74

Running warm up/down 35:00 [2] 5.4 km (6:29 / km) +35m 6:17 / km
shoes: R-NB 891's

Tuesday Apr 14, 2009 #

Running long 2:24:11 [2] 24.11 km (5:59 / km) +400m 5:31 / km
ahr:135 max:146 shoes: R-NB Black

Last long run before the Trials.

Longest run I think I've ever done without seeing another human outdoors - no other runners, walkers or cyclists. Sure it was a little rainy and 45 degrees, but Angelica & Jackie were out (and I apparently missed them by just 4 minutes), and I spent the majority of my time near a paved road or paved trail - not all in the woods... I did see about 1000 cars (near Rt 422 for a good chunk of the run))

Started down Valley Creek, and was fading a bit after just 20 minutes, hoping I could get to Angelica's car for some water or maybe to the pizza place at 8km's, when I ran right by the VF gas & deli on 23 just W of 252, so I stopped in there for 24oz' of Mt Dew Red. That worked (sipped over the next 10 minutes) as I felt fine the rest of the way with no other water or food... Went across the Pawlings bridge, to the lower Perk. park, then back through Audubon & VF Fatlands (much like VF Marathon 2nd half), and back from there.

Monday Apr 13, 2009 #

Running 58:28 [2] 8.97 km (6:31 / km) +255m 5:42 / km
ahr:132 max:144 shoes: R-NB Black

Up Misery, Back Joy, hard to keep the 2 pace.

Sunday Apr 12, 2009 #

Running warm up/down 39:26 [2] 6.3 km (6:16 / km) +120m 5:43 / km
ahr:136 shoes: O-VJ Integrator Spikes

To/from the start of the Valley Goat I.

Orienteering tempo 1:05:15 [4] 13.34 km (4:53 / km) +260m 4:27 / km
ahr:166 max:177 shoes: O-VJ Integrator Spikes

Made yet another attempt at the course record for the Valley Goat I. Lagged behind Sergei's pace by a minute by # 5. Held that gap to grow only slowly through ~2/3 of the way through then with 3 controls to go (after my 'better' skip) I was 20 seconds ahead. I knew Sergei really hammered the end of that course so I had to as well. With 2 controls to go I was 7 seconds behind, then had 1 minute of up-wind running to go - finishing 2 seconds ahead of Zhyk's original time.

Aside from the ~15mph North wind, conditions were great. Forest was still stiltgrass free, several of the fields were recently mowed, it was cooler (45-50, vs. 55-60 on race day) plus I took the better skipped control, so I'm not quite as fit as Zhyk was, but I'll still take this as a course record :)

C • Good run. 5

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