Training Log Archive: WyattIn the 7 days ending Apr 11, 2010:
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Sunday Apr 11, 2010 #
Orienteering race 1:30:34 [4] 10.7 km (8:28 / km) +200m 7:44 / km
shoes: O-VJ-Grey-Spikes
Well, I'm still not navigating at Elite level this year, or even close. I think I have been close in the past, so I have definitely lost my mojo somewhere. (I have never run at Elite level, nor even remotely close.)
Apparently the DVOA FCE was a re-run of courses from last summer. I navigated a lot better than last summer's green-fest with only about 10-12 minutes of mistakes, but that was still an awful lot more than it should have been, esp. given it was much less nasty green, cooler, and I'd been there before.
Vadim did much better with perhaps 4-5 minutes of mistakes, and was somehow running just as fast as I was, with much less training under his belt. Apparently he read the notes, and knew it was a re-run, so he did some homework. Maybe he stole my mojo too...
Apparently the DVOA FCE was a re-run of courses from last summer. I navigated a lot better than last summer's green-fest with only about 10-12 minutes of mistakes, but that was still an awful lot more than it should have been, esp. given it was much less nasty green, cooler, and I'd been there before.
Vadim did much better with perhaps 4-5 minutes of mistakes, and was somehow running just as fast as I was, with much less training under his belt. Apparently he read the notes, and knew it was a re-run, so he did some homework. Maybe he stole my mojo too...
Orienteering warm up/down 25:00 [2] 3.5 km (7:09 / km)
shoes: O-VJ Integrator Spikes
C • Wait 1
Saturday Apr 10, 2010 #
Running 30:30 [2] 4.62 km (6:36 / km) +126m 5:49 / km
ahr:129
A short Joy loop.
Friday Apr 9, 2010 #
Orienteering tempo 1:05:12 [4] 13.4 km (4:52 / km) +254m 4:27 / km
ahr:164 max:174 shoes: O-VJ-Grey-Spikes
In my 9th attempt, more than 6 years after the original running, I just barely got the Valley Goat I course record from Mr. Zhyk. I was beginning to think I might never get that one, but conditions were good today, with much low & mowed spring grass, and my body was working okay 3 hours after an 8 slice of cinnamon raisin toast breakfast...
Physically, I'm doing okay this year. Hopefully this Sunday at FCE I'll remember how to navigate cleanly...
Physically, I'm doing okay this year. Hopefully this Sunday at FCE I'll remember how to navigate cleanly...
Thursday Apr 8, 2010 #
Running 1:06:30 [2] 10.62 km (6:16 / km) +146m 5:52 / km
ahr:132 max:144 shoes: R-NB-Gray-460 # 3
Easy loop with Tom & Angelica. Angelica cutting it short ( which I was happy with after a poor dinner & no breakfast ), and Tom trying to make it a little longer.
Wednesday Apr 7, 2010 #
Running 12:20 [5] 3.6 km (3:26 / km)
12x300 @ 1:10->:56, 100-walking rest
with Jim (now lives in Reading, 1st time back this year)
Gene (showing up a few times this year, started in Group 2-3, rapidly moved up)
Diane (ran with Keith and I a few times, joined the workout late for the last 6x300 after coaching some pee-wee track & field @ same spot)
Kim (Carolyn's friend who came once last fall - Carolyn apparently will be returning next week)
with Jim (now lives in Reading, 1st time back this year)
Gene (showing up a few times this year, started in Group 2-3, rapidly moved up)
Diane (ran with Keith and I a few times, joined the workout late for the last 6x300 after coaching some pee-wee track & field @ same spot)
Kim (Carolyn's friend who came once last fall - Carolyn apparently will be returning next week)
Running warm up/down 1:17:00 [2] 12.0 km (6:25 / km) +170m 6:00 / km
shoes: R-NB-Gray-460 # 3
Ran up to the track, and back home afterwards, and some jogging in between harder stuff. Also did some 3 person trains (person in back sprints to the front while every else jogs, repeat...) for 800m at the end.
Running 13:00 [2] 2.6 km (5:00 / km) +25m 4:46 / km
shoes: R-NB-Gray-460 # 3
Oriana biked to school, and I ran along side (hand on arm much of the time) to help, and then I jogged home. Glad she likes her new bike enough to do this!
Tuesday Apr 6, 2010 #
11 AM
Orienteering 2:22:21 [2] 18.98 km (7:30 / km) +330m 6:54 / km
ahr:140 max:157 shoes: O-VJ-Grey-Spikes
Decided that I'm bad at forest running, so decided to do today's long training in the woods. E.g. my recent splits have suggested that I'm faster than local competition on trails, but not in the woods. I'm sure that doing my long-slow run in the forest is less helpful than an interval or tempo run in the forest, but it shouldn't hurt.
Ran reverse of 1st half of Valley Goat II, the reverse of 19-13 from last summer's Fatlands Red, then back. Not enough water before I started, and didn't get to Betzwood drinking fountain until 1:40, combined with a hot day ended up with me fighting a migraine all afternoon & esp. evening. It's currently 83 degrees in my home-office at 3:45am (I woke up when the Migraine recovered.)
Ran reverse of 1st half of Valley Goat II, the reverse of 19-13 from last summer's Fatlands Red, then back. Not enough water before I started, and didn't get to Betzwood drinking fountain until 1:40, combined with a hot day ended up with me fighting a migraine all afternoon & esp. evening. It's currently 83 degrees in my home-office at 3:45am (I woke up when the Migraine recovered.)
6 PM
Running 20:00 2.67 km (7:29 / km)
shoes: R-NB-Gray-460 # 3
A bit of afternoon jogging, helping Oriana on her new bike to Rita's, Wilson Park, and back home.
Monday Apr 5, 2010 #
Strength 5:00 [1]
Revising the current strength set: (time recorded is only active exercise part)
So, my injury suppression plan is, as of 4/5/2010 (now sorted in order of activity):
- At least once a day:
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side (also, I try to sit with knees skewed similar direction even though it feels awkward & sleep with pillow separating hips)
- 3-stage-active lunge stretch, incl. elbow drop & hamstring extend on stand, 2x on R-side, 1x on left
- Static Stretch R-IT
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 25 straight leg lifts, R-side
For:
- (R) IT + inside of knee (fighting occasional compression pain)
- (R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
(L) Hamstring (can still feel it, but not too bad)
(R) Foot: (preventative at this point)
So, my injury suppression plan is, as of 4/5/2010 (now sorted in order of activity):
- At least once a day:
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball)
- Stretch R-quad on back with ankle out to side (also, I try to sit with knees skewed similar direction even though it feels awkward & sleep with pillow separating hips)
- 3-stage-active lunge stretch, incl. elbow drop & hamstring extend on stand, 2x on R-side, 1x on left
- Static Stretch R-IT
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 25 straight leg lifts, R-side
For:
- (R) IT + inside of knee (fighting occasional compression pain)
- (R) Hip flexor (sore on/off & weak on high steps since some fall almost a year ago)
(L) Hamstring (can still feel it, but not too bad)
(R) Foot: (preventative at this point)
Running 52:48 [3] 9.2 km (5:44 / km) +80m 5:30 / km
shoes: R-NB-Gray-460 # 3
Summerhill loop with Angelica. 70 degrees felt warm :)
Orienteering 4:43 [1] 0.45 km (10:29 / km) +73m 5:47 / km
shoes: R-NB-Gray-460 # 3
Logging the bit of running that exceeded HR 100 with Oriana at the McKaig night Score O'. She did most of the navigation, but it wasn't super-White so I helped a bit. She ran on/off well at the start, and then after a bit of frustration with wet shoes after falling in a stream and having a leg in the forest where she was a bit slow, she got excited again and started running more. The mass-start Score O' with another 30 kid/parent groups around in a small park keeping things 'crowded' kept her motivated, I think.
Orienteering 24:54 2.8 km (8:54 / km) +103m 7:31 / km
shoes: R-NB-Gray-460 # 3
Control pickup of the 4 far controls @ McKaig. Running shoes at night was a bit slippery.
Many thanks to Chris Hand for making this new map, setting this course, & loaning me his headlamp after 8 of my AA's were found dead...
Many thanks to Chris Hand for making this new map, setting this course, & loaning me his headlamp after 8 of my AA's were found dead...