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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 21, 2012:

activity # timemileskm+m
  Orienteering3 3:01:24 16.22(11:11) 26.1(6:57) 850
  Running7 2:13:57 13.53(9:54) 21.77(6:09) 194
  Total7 5:15:21 29.74(10:36) 47.87(6:35) 1044
  [1-5]7 5:14:36

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MoTuWeThFrSaSu

Sunday Oct 21, 2012 #

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-Icebug - Black Spirit II OLX

Only a few minutes - when 20-30 would've been better - of warmup before the Sprint. Good atmosphere in the chilly quarantine, but not good focus before the start.

Then, closer to 10 minutes of warmup for the relay - in the quarantine - mostly running plus a good bit of stretching out. Legs feeling well used, but had enough gas for one last go round.

Orienteering race 16:22 [4] 3.0 km (5:27 / km)
shoes: O-Icebug - Black Spirit II OLX

Got my head in the game for the first control, but then fell behind on reading the map and took to many safe routes around - missing a few short-cuts, one good around route, and not realizing until Boris mentioned after in our relay prep., that straight through the woods was best.

Orienteering race 16:00 [4] 3.1 km (5:10 / km) +50m 4:47 / km
shoes: O-Icebug - Black Spirit II OLX

NAOC Relay, 1st leg, and a great race for me.

Trounced out the start chute - as I expected (though I was hoping it wouldn't have been that bad... ;), but 1st to # 2 by virtue of tight, compass-following navigation (per a Boris suggestion I realized worked great for me in the AM Sprint.) Through the arena on the way to #4 - in 2nd ahead of both Canadian teams was absolutely great - with the roar of the crowd and the redemption for being there, even though I was so slow out of the start :)

The rest of the race was similarly hard pushing, and really, really clean - the 1:4000 map, plus focused compass + contour reading worked excellently, so the faster Canadian 'kid' - who I watched run away from me in the 2nd (common) lap didn't get too far ahead by the end of the course (where I never saw him, due to different forking.)

Biggest mistake was about 5-10 sec, 2nd biggest was under 5 sec. Super clean.

Very proud to score some points, helping team USA win the overall cup!

Blue - Sprint - Splits

Saturday Oct 20, 2012 #

Running warm up/down 15:00 [2] 2.3 km (6:31 / km) +50m 5:53 / km
shoes: O-Icebug - Black Spirit II OLX

Several warm-up pieces. Inspired by AJ having a great race and watching him finish as I was warming up and ran down to pass the news to Angelica too.

Orienteering race 1:48:09 [4] 15.0 km (7:13 / km) +650m 5:56 / km
shoes: O-Icebug - Black Spirit II OLX

NAOC Long 2012 - 8th in North America - less than 10% from 1st. A very good race with 3x1 minutes errors on a tough long course w/good focus. Physically squeezed out all I could w/cramping just barely coming into play the last 5-10 minutes.


Blue Long - Splits

Friday Oct 19, 2012 #

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +30m 6:04 / km
shoes: O-Icebug - Black Spirit II OLX

Even really well-prepared for the rain, at it being not that bad, managing the kids and us was still a bit of a hassle. Nonetheless our spread in start times let us get kids underway and us set up at finish in just enough time to have reasonable warmup jog to the start, plus some stretching. Forgot the model map so wasn't quite in the zone ready to race.

Orienteering race 40:53 [4] 5.0 km (8:11 / km) +150m 7:07 / km
shoes: O-Icebug - Black Spirit II OLX

4 minutes of avoidable mistakes between my time, and 2nd NAOC.... Frustrating I couldn't get it all together mentally. No major blowouts, but way too many 30-50 second struggles. Running okay, though definitely not as fast as the young Canadians. Impressed that Angelica did pull off a great race, after barely recovering from a cold.

Middle - Blue - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 
11 AM

Running 20:06 intensity: (21 @0) + (3:12 @1) + (16:02 @2) + (11 @3) + (20 @4) 3.45 km (5:50 / km) +3m 5:48 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange

Box checking exercise taper in the morning.

Also did some orienteering in the afternoon - model event - nothing physical exercise above a walk though, so not logging it..

Wednesday Oct 17, 2012 #

9 AM

Running 34:43 intensity: (30 @1) + (31:21 @2) + (43 @3) + (1:39 @4) + (30 @5) 5.67 km (6:07 / km) +42m 5:54 / km
ahr:132 max:180 shoes: R-NB 481 Gray/Orange

Longer than intended - Angelica's taper plan was harder than mine today, and I went along

Tuesday Oct 16, 2012 #

1 PM

Running 21:49 intensity: (2:06 @1) + (17:46 @2) + (57 @3) + (1:00 @4) 3.64 km (6:00 / km) +37m 5:42 / km
ahr:133 max:165 shoes: R-NB 481 Gray/Orange

Monday Oct 15, 2012 #

3 PM

Running 22:19 intensity: (24 @0) + (14:08 @1) + (7:47 @2) 3.6 km (6:12 / km) +32m 5:56 / km
ahr:125 max:137 shoes: R-NB 461 Black # 2

Taper in full swing

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