Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 11 days ending Aug 29, 2005:

activity	#	time	miles		km		+m
Running	8	8:18:59	53.89	(9:16)	86.72	(5:45)	485
Orienteering	3	3:51:54	19.08	(12:09)	30.7	(7:33)	850	7 /	7c	100%
Strength	3	15:00
Total	10	12:25:53	72.96		117.42		1335	7 /	7c	100%

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Monday Aug 29, 2005 #

Running intervals (Strides on grass) 1:00 [4] 0.17 mi (5:52 / mi) +15m 4:37 / mi
max:168 shoes: R-Reebok White/Gray/Red

Running 36:00 [2] 3.6 mi (10:00 / mi) +50m 9:35 / mi
shoes: R-Reebok White/Gray/Red

W/jogging stroller

Sunday Aug 28, 2005 #

Orienteering (Rerun) 55:00 [2] 6.5 km (8:28 / km) +100m 7:51 / km
shoes: O' Black/Orange VJ Twisters

Heavy->light rain, 75 degrees. Not too bad once moving. Followed Angelica and took splits as she ran hard, but not quite race pace.

Running long (Trails, Forest) 1:27:30 [2] 8.75 mi (10:00 / mi) +100m 9:39 / mi
shoes: R-Reebok White/Gray/Red

Longish run (2nd run of day) with Clem to/from home and hilly forest & trail loop at VF Mt. Joy

Saturday Aug 27, 2005 #

Running 59:00 [2] 6.21 mi (9:30 / mi) +100m 9:03 / mi
shoes: R-Reebok White/Gray/Red

Early morning run on trails at VF Mt. Joy. Didn't have much gas esp. for the intervals in the middle - one Mt. Dew gets me to about 25 minutes of slow pace before I notice a lack of fuel.
Angelica seems to be able to have a big dinner, and then run 60 minutes before breakfast w/o a problem. I can run 60 minutes before breakfast, but I definitely notice a problem..

R-knee/calf on and off achy today and yesterday. (Same Achilles injury I hit last Saturday, spreading in effect due to some assymetry?) Not too bad...

Running intervals 4:00 [4] 0.68 km (5:53 / km) +80m 3:42 / km
shoes: R-Reebok White/Gray/Red

Once up the Cannon-sign to Mt. Joy hill was enough for my no-breakfast morning...

Friday Aug 26, 2005 #

Running 50:00 [2] 5.56 mi (9:00 / mi) +50m 8:45 / mi
ahr:140 shoes: R-Reebok White/Gray/Red

VF Fatlands Trails

Running intervals (Pliometrics) 15:00 [4] 1.25 mi (12:00 / mi)
shoes: R-Reebok White/Gray/Red

3 strides and 2 series of pliometrics

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

Thursday Aug 25, 2005 #

Orienteering long (Rerun) 1:37:00 [2] ** 12.0 km (8:05 / km) +200m 7:28 / km
shoes: O' Black/Orange VJ Twisters

Valley Goat

Long - Splits

Wednesday Aug 24, 2005 #

Running 20:00 [1] * 2.0 mi (10:00 / mi)
shoes: R-Reebok White/Gray/Red

Was going to update a map of a new park they're building, but the trail there was overgrown, so I spent a lot of time bashing that back down, and then when I got there, somebody was still doing construction, so I didn't think wandering around next to the bulldozers would go over very well. Then ran back and did a little more real running on some grass, but it was slow.

Strength (Hip & Ankle) 5:00 [1]
shoes: O' Black/Orange VJ Twisters

Tuesday Aug 23, 2005 #

Running intervals (5x1000, track) 20:59 [4] 5.4 km (3:53 / km)
shoes: R-Reebok White/Gray/Red

Angelica did 5x400 @ 94-98
I did 5x1000, ex. the 3rd was 1400 because I got confused. I thought it felt hard.
46+48+46+46+44 = 3:50
45+47+48+47+46 = 3:53
46+48+47+48+47 = 3:56 +48+48 = 5:32
48+50+47+47+45 = 3:57
45+47+47+45+41 = 3:45

Legs felt rather heavy. It wasn't too hot, but perhaps yesterday's double workout, and/or the Saturday Race haven't left me super fresh...

Running warm up/down (And intra.) 50:00 [2] 5.0 mi (10:00 / mi) +40m 9:45 / mi
shoes: R-Reebok White/Gray/Red

Warmup/cooldown was probably a little slow due to heavy legs, and intra-interval is always slow :)

Monday Aug 22, 2005 #

Running 1:02:00 [2] 6.89 mi (9:00 / mi)
shoes: R-Reebok White/Gray/Red

Trails @ VF Fatlands. Lots of nice windy Mt. Bike trails there in the shade, w/low humidity. Make up run for yesterday...

C • Mt. Joy 2

Running tempo 9:00 [4] 1.29 mi (6:59 / mi)
shoes: R-Reebok White/Gray/Red

One surge in the middle of the run

Running 31:00 [2] 3.3 mi (9:24 / mi) +50m 8:58 / mi
ahr:140 max:147 shoes: R-Reebok White/Gray/Red

2nd run. Hard to push at 2 pace at night on grass or roads. (must start runs by ~7pm if I run in the evenign...)

Strength (Hip & Ankle) 5:00 [1]
shoes: R-Reebok White/Gray/Red

Running intervals (3x weak strides...) 30 [4] 0.07 mi (7:07 / mi)
shoes: R-Reebok White/Gray/Red

Sunday Aug 21, 2005 #

Note

All day at the beach (NJ shore, Long Beach) with kids. An hour of body surfing, an hour of jumping in the waves with kids and teaching AJ to body surf, 2 hours of digging in the sand... No real training, but better that sitting around.

Saturday Aug 20, 2005 #

Event: 2005 PNWOF and 2005 USA Champs

Orienteering race (Rerun) 34:54 [4] 6.2 km (5:38 / km) +250m 4:41 / km
shoes: O' Black/Orange VJ Twisters

VF Mt. Misery Red rerun - gave Clem 2 minutes and tried to catch him. Amazing how much faster we were than duing the actual race. My actualy race errors were ~2 minutes, but I beat my time by ~6 minutes. I guess I was reading the map a little during the race, but I thought I'd become more efficient than that. Not that my actual race result was bad - it was actually one of my better races of the season. AttPt suggests I'd get ~113.8 points had I done this pace on my first race.

Orienteering warm up/down 45:00 [2] *** 6.0 km (7:30 / km) +300m 6:00 / km
spiked:7/7c shoes: O' Black/Orange VJ Twisters

Setting a few flags, then looking for WW

Red - Splits

Friday Aug 19, 2005 #

Running 52:00 [2] 5.78 mi (9:00 / mi)
shoes: R-Reebok White/Gray/Red

Neighborhood loop

Running intervals (Strides) 1:00 [5] 0.38 km (2:38 / km)
shoes: R-Reebok White/Gray/Red

Red - Splits

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