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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  Orienteering4 5:17:28 27.59(11:30) 44.41(7:09) 1215
  Running5 3:34:50 20.66(10:24) 33.25(6:28) 365
  Strength2 10:00
  Total8 9:02:18 48.25 77.65 1580

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Sunday Apr 29, 2012 #

Orienteering race 1:42:53 intensity: (30:00 @3) + (1:12:53 @4) 15.27 km (6:44 / km) +600m 5:38 / km
shoes: O-Icebug Sisu 10.5

A solid, and really fun day, at the Billygoat.

Right out of the start, in perhaps 30th place, the blistering pace really threw me off. Unlike last year, when I hung with leaders for almost 20 minutes, in 4th place when I lost them, they were out of sight in 5 minutes this year, with me probably in 20-25th place at the time.

So I figured it wouldn't be my day physically.

But then at least the technical effort worked out pretty good, and waaay better than last year... This being orienteering, there's always something you can do better technically - this year the correct fork that I almost took, the trail down to 16 that I didn't see on the map, but all in all, those weren't too bad, and I managed to pull up to 6th place in doing so, dropping back to 8th as Nick & Francis outran me around the easy loop at the bottom, while I fought lead legs.

Way impressed by Ali C. A major scalping (6%) when I had a solid orienteering result is amazing. Seems like some world-class woman is visiting the US or something... Well done.

Running warm up/down 10:00 [2] 1.3 km (7:42 / km) +40m 6:40 / km
shoes: O-Icebug Sisu 10.5

Warmup b4 Billygoat, in bits & pieces, incl. the steep jog/walk up to the start

Saturday Apr 28, 2012 #

Orienteering race 17:26 [4] 3.25 km (5:22 / km) +30m 5:08 / km
shoes: O-Icebug Sisu 10.5

Speedy goat 1 (9:06), then
Speedy goat 2 (8:20)

Fun sprints. A little rushed, as is often the case with frantic Sprint's, esp. the mass start, and my misremembering the mass start time and realizing my 38 minutes to start was actually 8 minutes was quite the added franticness.

Ankles taped only to training pace, and with BG tomorrow, wasn't plannning to hammer too hard - more like interval workouts. Shoe untied on the way to # 2, so the chase of Eric + Orange Shirt, and fight with Greg for 3rd became a long slow game of catch-up. Would've finished close to 2nd, but my around-the-green route at the end through slowish white woods was nearly 10 sec slower that right on the trail, so ended up 4th.

2nd loop was fun too, though by 3rd control, I was playing chasing Orange shirt guy again, never quite reeling him in.

Angelica had reasonable runs too, so was surprised we got nipped in 4pt category by Nate & Molly - well done, Jr's!

Orienteering 7:00 [2] 1.0 km (7:00 / km) +10m 6:40 / km
shoes: O-Icebug Sisu 10.5

Spectating/cheering back along the course, then chasing Angelica to the finish...

Orienteering 16:38 [1] 1.7 km (9:47 / km) +10m 9:30 / km
shoes: O-Icebug Sisu 10.5

Re-running a Sprint with AJ, training him a bit to make smarter decisions, e.g. short-cut-on-bearing to trail when you can't miss the trail, even if there's a possible around route.

Running 8:30 [2] 1.5 km (5:40 / km) +20m 5:19 / km
shoes: O-Icebug Sisu 10.5

Running a loop along the cliffs on the west side of Peebles Island, and then back to the car. AJ was flying along on several sections, including 30 sec (downhillish) at <4 min/km... It might not be as long as I thought until he beats me in a race...

Friday Apr 27, 2012 #

Orienteering 54:13 intensity: (36:25 @1) + (17:48 @2) 8.0 km (6:47 / km) +130m 6:16 / km
shoes: O-Inov8 Oroc 340

Field-checking/streamering/map-updating for Evansburg on May 13th. Found (and mapped with crossing-point purple) 8 places where stream is crossable at knee deep or less, to help with route choice options for the deep-wading averse.

2 hr 19 min - recording only the time where HR was above 100

Thursday Apr 26, 2012 #

Strength 5:00 [1]

100e ankle rotations w/balance
10e hamstring drops
10e hip flexor drops

L-hamstring, fine after yesterdays intervals, was a little sore after this, and I did a light set. wt...
9 AM

Orienteering 1:59:18 intensity: (57:02 @1) + (1:01:06 @2) + (1:10 @3) 15.19 km (7:51 / km) +435m 6:52 / km
ahr:122 max:152 shoes: O-Inov8 Mudclaw 330

Coverage run in the northwest, with Tom - lots of off-trail jogging around, pushing out the coverage edge in this area from 3.4km to 3.8km, including the esp. difficult Buffalo paddock. Four separate fence crosses in and out, two electrified (apparently above the bottom wire), to get within 100m of center of the field, plus following along the edge where the buffalo were jogging along the other side checking us out. Covered other sections between Oakmont & Jug Hollow, and also Jug Hollow and Horseshoe Trail.

Radial coverage now extends to 3.5km, 38sq-km inside the circle. Next nearest spots:
3.5km, ENE, inside a temporary construction fence near the under construction Wegman's.
3.6km, SE, Hunter's Lane & Steeplechase Rd. SE of Devon Prep.

Wednesday Apr 25, 2012 #

Running intervals 46:20 intensity: (34:00 @2) + (5:40 @4) + (6:40 @5) 9.2 km (5:02 / km)
shoes: R-NB 461 Black # 2

Track intervals. 10x200, 200 rest. Supposed to be ~42 second (3k-pace) of which 8 were close (40-43 sec), but then on 2 Keith pushed the pace, and I took the bait. 34.1 (when he was leading and I was trying to press by a few times), 35.1 (when he goaded me to lead)

Strength 5:00 [2]

A bunch of stuff for the ankle, incl. 200e of the normal twists, and, while standing, rocking up and down, side to side

Tuesday Apr 24, 2012 #

10 AM

Running 1:28:30 intensity: (47:00 @1) + (41:30 @2) 11.46 km (7:43 / km) +156m 7:14 / km
ahr:106 max:144 shoes: O-Inov8 Oroc 340

Monday Apr 23, 2012 #

12 PM

Running 1:01:30 intensity: (19:00 @1) + (42:30 @2) 9.79 km (6:17 / km) +149m 5:50 / km
ahr:128 max:140 shoes: R-NB 461 Black # 2

Coverage run, covering the area near the new Valley Forge Casino, pushing the run-within-100m coverage in that area out from 3.4 to 3.8 km away from my house. Circular area I've run within 100m of still extends to 3.4km radius from home => 36 square km.

Next nearest spots needing coverage are:
- 3.4km, just west of where Rt-23 curves North on the edge of the VF Mt. Misery map, a buffalo paddock that is surrounded by barbed wired and an apparently electrified wire topper - aiming for this on 4/26/12, with Tom
- 3.5km, more of the Village at Valley Forge (currently fenced for future construction), near the new Wegman's

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