Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 18, 2010:

activity	#	time	miles		km		+m
Running	6	5:20:55	35.44	(9:03)	57.04	(5:38)	482
Orienteering	1	37:47	3.72	(10:10)	5.98	(6:19)	106
Strength	1	6:00
Total	7	6:04:42	39.16		63.02		588

1:35

0:00

» now

Sunday Apr 18, 2010 #

Event: QOC & SVO: McKeldin - The Stumble

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)

Before & after the VF 5 mile

Running race 30:17 [4] 5.0 mi (6:03 / mi) +85m 5:45 / mi
ahr:168 max:177 shoes: R-NB-Gray-460 # 3

The Valley Forge 5-mile race (very close to the regular 5 mile loop). 25th of 1181 http://results.active.com/pages/searchform.jsp?rsI...

Beat my goal of being ahead of Last year's women's winner, Doreen McCoubrie (F48), at tied my 5 mile PR from 2 months ago on a flatter course. Though I was well behind the women's winner who ran a 28:02

Magnus finished about 2 minutes back.

Saturday Apr 17, 2010 #

Orienteering warm up/down 7:52 1.31 km (6:00 / km)
shoes: R-NB-Gray-460 # 3

Helping Oriana & Malva with the first part of the White course @ Willows, then a short warmup alone.

Orienteering race 29:55 4.67 km (6:24 / km) +106m 5:45 / km
ahr:162 max:174 shoes: O-VJ-Grey-Spikes

Willow's Score O'. A course I've done before as this very 'local' event has used same course repeatedly. Picked up them all. http://www.dvoa.org/events/results/html/rslt10/wil.... No ankle tape, and not pushing super hard, due to a road race on Sunday.

I think I should make the maps & courses for next year...

Friday Apr 16, 2010 #

Running 23:38 3.67 km (6:26 / km) +60m 5:57 / km
shoes: R-NB-Gray-460 # 3

Oneway from Swedesford Rd. through VF park home, after a morning including some KoP errands.

Thursday Apr 15, 2010 #

Running 1:03:10 [2] 10.58 km (5:58 / km) +112m 5:40 / km
shoes: R-NB-Gray-460 # 3

Chesterbrook to Summerhill loop with Angelica & Tom. Longer than I'd intended, but good to go with company. We walked a few stages on the way back, which was fine with my rest week easy day plan.

Decided attending Oriana's Piano-Recital, running the Valley Forge 5-mile race with Angelica, and generally spending the day with family just barely trumped the Stumble. Sad to miss the Stumble though.

C • Easy week! 8

Strength 6:00 [1]

4/5 injury prevention mix, plus 1 minute of balance on toes of each foot (per AliC) for extra ankle strength - not consecutive - 1 fall on L leg, about 6 on R leg, and that's the one with the occasional injury.

Wednesday Apr 14, 2010 #

Running 50:00 [2] 9.5 km (5:16 / km) +50m 5:08 / km
shoes: R-NB-Gray-460 # 3

Accidentally did an AM run today instead of seeing my PT, on a day I was going to do intervals anyway, during an easy week, oops.

And this run wasn't that easy, because Troy was with us in Betzwood, and he was fast, running in the lead of the normal crew (Jackie, Tom, Danielle, Angelica, MJ), alone with me for parts, and with Angelica & me for parts, and Angelica & I just let him run away at the end. Troy apparently did both of the most extreme trail races I have ever done: Ron Horn's ice-pavement Chilly Cheeks of '07, and the lighting-storm-downpour-trail-creeks Dark & Dirty night run of '09.

Running intervals 45:00 7.6 km (5:55 / km) +5m 5:54 / km
max:181 shoes: R-NB-Gray-460 # 3

12x300
70, 64, 62, 61,
61, 61, 59, 59,
58, 58, 54, 49
Keith ahead of me on the last one, really cruising & 18 yrs older than I...

I just noticed times are not only monotonically decreasing, but they also look amazingly like a Gaussian CDF

Tuesday Apr 13, 2010 #

Running 38:23 [2] 6.39 km (6:00 / km) +70m 5:42 / km
shoes: R-NB-Gray-460 # 3

A little Chesterbrook loop, cutting through the office park for a change.

My R-foot (normal outer edge ankle tendon) has been tweaked non-trivially since Friday's VFG 1 PR. Some pain-relieving tape and stretching helped a bit, and got me through Sunday, but the foot tweaked a few times today on some grass after being silent on Monday. More or less fine on Wednesday too. Go figure.

(And go do my injury prevention stuff which includes stuff for the foot, that I've been slacking on majorly.)

Monday Apr 12, 2010 #

Running 1:00:27 [2] 6.0 mi (10:05 / mi) +100m 9:35 / mi
shoes: R-NB-Gray-460 # 3

Betzwood loop, with plenty of single track trail on the 2nd half with Angelica, Tom, and Danielle - impressed she made it through a bunch of little trail.

« Earlier | Later »