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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 14, 2013:

activity # timemileskm+m
  Running8 6:07:15 37.16(9:53) 59.8(6:08) 784
  Orienteering3 1:38:52 9.22(10:44) 14.83(6:40) 19246c
  Strength1 13:00
  Total10 7:59:07 46.37 74.63 97646c
  [1-5]10 7:40:58

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MoTuWeThFrSaSu

Sunday Apr 14, 2013 #

Event: DVOA Quail Hill Scout Camp
 
8 AM

Running warm up/down 13:10 intensity: (1:11 @0) + (3:14 @1) + (6:30 @2) + (1:56 @3) + (19 @4) 1.8 km (7:18 / km) +26m 6:48 / km
ahr:130 max:165 shoes: O-Icebug - Black Spirit II OLX

Orienteering race 49:06 intensity: (41 @2) + (6:22 @3) + (42:03 @4) 7.78 km (6:18 / km) +131m 5:49 / km
ahr:162 max:172 20c shoes: O-Icebug - Black Spirit II OLX

Oh where, oh where, has my forest speed gone, esp., compared to Vadim...

Running 4:32 intensity: (50 @0) + (2:30 @1) + (1:12 @2) 0.5 km (9:03 / km) +9m 8:18 / km
ahr:114 max:144 shoes: R-NB 481 Gray/Orange


Red - Splits

Saturday Apr 13, 2013 #

Event: DVOA Lower Perkiomen / J.J. Audubon
 

Strength 13:00 [1]

Copied forward from 7/20/2010, and revised slightly
Strength set for various injuries, mostly designed based on 4/19/2010 visit with Valerie Brill
Time recorded is only active exercise part - about 10-15 for the set.

- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT & Left hamstring (Right too, if needed) & R-foot (with ball); plus quads and calves a bit with bottle
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focused on R-hip-flexor
- Do the active stretch IT cross-leg squats, incl. focus on R-inside-achilles
- Static Stretch R-IT, try to twist R foot out a bit less than the 45 deg I have done for the past few years
- 50+ situps, 20+ push ups (core strength)
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 100x ankle rotation set with the other, both sides (good for ankle in general too)
- 60 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)

For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor
- Both of above still nag on and off for a few years now
- (L) & (R) Hamstring (occasional flares after intervals - situps seem to help remedy, presumably by helping w/hip posture)

Also, I try to sit with knees forward and feet out to right (esp. R-foot) even though it feels relatively awkward vs. the opposite & I try to sleep on sides with L-knee skewed forward a bit to stretch R-IT, plus w/pillow separating hips (seems to help.)
8 AM

Orienteering 16:22 intensity: (4:02 @0) + (10:32 @1) + (1:48 @2) 1.84 km (8:54 / km) +25m 8:20 / km
ahr:108 max:133 10c shoes: R-NB 481 Gray/Orange

Orienteering race 7:48 [4] 1.98 km (3:56 / km) +26m 3:42 / km
ahr:138 max:176 10c shoes: R-NB 481 Gray/Orange

Running 2:29 intensity: (47 @0) + (38 @1) + (53 @2) + (11 @3) 0.29 km (8:25 / km) +6m 7:38 / km
ahr:117 max:158 shoes: R-NB 481 Gray/Orange

1 PM

Running 24:38 intensity: (47 @0) + (2:01 @1) + (21:50 @2) 3.88 km (6:21 / km) +38m 6:03 / km
ahr:130 max:145 shoes: R-NB 481 Gray/Orange

Friday Apr 12, 2013 #

9 AM

Running 44:07 intensity: (1:07 @0) + (7:43 @1) + (30:28 @2) + (1:48 @3) + (3:01 @4) 7.03 km (6:17 / km) +81m 5:56 / km
ahr:132 max:177 shoes: R-NB 481 Gray/Orange

Thursday Apr 11, 2013 #

8 AM

Running 45:09 intensity: (14 @0) + (3:51 @1) + (40:49 @2) + (15 @3) 7.34 km (6:09 / km) +105m 5:44 / km
ahr:134 max:151 shoes: R-NB 481 Gray/Orange

1 PM

Orienteering 25:36 intensity: (14:55 @1) + (10:28 @2) + (13 @3) 3.23 km (7:56 / km) +10m 7:48 / km
ahr:96 max:153 6c shoes: R-NB 481 Gray/Orange

Wednesday Apr 10, 2013 #

3 PM

Running 6:26 intensity: (10 @0) + (1:12 @1) + (5:04 @2) 0.94 km (6:50 / km) +17m 6:16 / km
ahr:131 max:146 shoes: R-NB 481 Gray/Orange

Running intervals 31:07 intensity: (7:17 @0) + (2:27 @2) + (9:06 @3) + (12:17 @4) 6.83 km (4:33 / km) +6m 4:32 / km
ahr:164 max:185 shoes: R-NB 481 Gray/Orange

80 degrees this week - vs. 50 & windy a week ago...
same workout
4x200 @ 800 race pace(?)
1x1200 @ 5-10km race pace
4x200 @ 800-1600 race pace
all followed by 200 rest only
42, 44, 40, 40
4:23 (44-sec 200m pace...)
42, 42, 42, 41 (definitely getting harder)

Tuesday Apr 9, 2013 #

8 AM

Running 1:57:24 intensity: (14 @0) + (2:06 @1) + (1:45:03 @2) + (8:55 @3) + (1:06 @4) 18.21 km (6:27 / km) +300m 5:57 / km
ahr:138 max:173 shoes: R-NB 481 Gray/Orange

Loop through Betzwood. Push/rush back at end as was just about late for a mtg. with the boss. For future reference, it's 40 minutes, not 25 minutes, from the Pawling's Rd. Schuylkill bridge, to home...

Monday Apr 8, 2013 #

7 AM

Running 1:18:13 intensity: (1:30 @0) + (4:32 @1) + (1:09:26 @2) + (2:45 @3) 12.97 km (6:02 / km) +196m 5:36 / km
ahr:134 max:186 shoes: R-NB 481 Gray/Orange

Long loop w/Angelica, who apparently didn't get enough exercise on the weekend. I had plenty, placing controls for a local event, and setting flags & chalk arrows my first ever trail-run...

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