Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Jun 30, 2004:

activity	#	time	miles		km		+m
Running	25	21:42:42	131.95		212.35		1020
Orienteering	3	2:03:30	12.84	(9:37)	20.66	(5:59)	65
Strength	4	40:00	0.88		1.42
Total	25	24:26:12	145.66		234.42		1085

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Wednesday Jun 30, 2004 #

Running (Paved) 34:00 [2] 3.5 mi (9:43 / mi)

Strength (Gym - Misc, esp. ankle) 10:00 [1]

Tuesday Jun 29, 2004 #

Running (Paved, dirt) 21:00 [2] 2.1 mi (10:00 / mi)

R-foot almost all better, Calves better, but still a little sore

Running (Warm/Cool) 45:00 [2] 4.5 mi (10:00 / mi) +100m 9:21 / mi

Running (Time Trial) 24:38 [4] 3.7 mi (6:39 / mi) +100m 6:08 / mi

Rancho 3.x mile Test Loop, w/ Syd R. in front, Vlad G. behind.

Rancho 3.8 Mile - Splits

Monday Jun 28, 2004 #

Running (Dirt/Paved) 15:00 [2] 1.67 mi (8:59 / mi)

L-calf and R-foot pretty sore. R-foot especially sore on every rock that bumped it inward ankle-twist (inside down, outside up.) Felt a little better later in the run and after a stretch.

Sunday Jun 27, 2004 #

Orienteering (Race - Park O') 13:59 [4] 2.7 km (5:11 / km) +65m 4:37 / km

July 4 Sprint O' test run. Not quite all-out, as my R-foot is a little sore and I didn't want to make that worse (successful.) Plus I didn't tape my ankles which would be needed to take some downhills more agressively. And then, I'm sure, with people side by side, it would be even faster.

Running (Warm/Cool Grass/Paved) 30:00 [2] 3.0 mi (10:00 / mi)

Short warmup, long cooldown.

Orienteering (On & off, setting flags) 20:00 [2] 2.0 mi (10:00 / mi)

Early in the day

Saturday Jun 26, 2004 #

Orienteering (Race - Park O') 24:11 [4] 4.17 km (5:48 / km)

Snakehead Sprint O' - paved/dirt trails for 80%+, some forest & grass. Poorly warmed up beforehand as I was really late due to I-95 Sat. traffic, but pushed hard anyway, and was fairly clean (~20 second total), & beat Clem & Ted G.

Running (Warmup/Cooldown) 20:00 [2] 2.22 mi (9:01 / mi)

Warmup hurried. Cooldown good.

Orienteering (Race Rerun) 24:00 [4] 4.17 km (5:45 / km)

2nd loop, backwards. Didn't feel I was pushing quite so hard, but there was zero hesitation, and I took a few slighltly different routes. Plus I was clearly more warmed up, but probably not too tired after 24 mintues of racing, and 10 minutes rest.

Sprint - Splits

Friday Jun 25, 2004 #

Running (Grass/Paved) 29:00 [2] 3.0 mi (9:40 / mi)

Strength (Gym - ONA Legs) 10:00 [1]

(This was yesterday's workout... slipped to this AM...)

Running (PM - Grass mostly) 25:00 [2]

Strength (Pliometrics) 3:00 [4] 0.38 mi (7:53 / mi)

Some moderate plyometrics - not much, as I'm running a few short races on the weekend.

Wednesday Jun 23, 2004 #

Running (Trails, Grass) 2:05:00 [2] 13.89 mi (9:00 / mi)

Long loop at VF park with Clem. Possibly a little too hard for a long-slow (esp. for the first 1/2 when Clem was still fresh and moving quickly...)

Tuesday Jun 22, 2004 #

Running (Warm/Cool/Intra) 30:00 [2] 3.33 mi (9:01 / mi)

Less than I'd intended as the rain was very heavy by the end.

Running (Track Intervals) 13:37 [4] 3.6 km (3:47 / km)

200m jog rest btwn:
400, 1:28.7
800, 2:59.9 (rain starts)
800, 2:58.1 (rain heavy)
800, 3:01.6 (rain heavy, now by myself)
800, 3:09.2 (rain heavy, still by myself)

perfomance dropping to rapidly so I declared this enough. I guess I started these a little too hard. Aiming for 3:00 800's wasn't nearly as hard last
year.

And it was hard to keep visualizing the Mihai running style for so long...

Monday Jun 21, 2004 #

Running (Grass/Paved) 33:00 [2] 3.3 mi (10:00 / mi) +100m 9:08 / mi

A couple of loops around Sprint area planning course.

Strength (Gym-ONA2-shortened) 12:00 [1]

Running (Strides (3)) 30 [5] 0.1 mi (5:00 / mi)

Sunday Jun 20, 2004 #

Note

No training - travel Ukraine-US

Saturday Jun 19, 2004 #

Running (Trails/Grass) 30:00 [2] 3.0 mi (10:00 / mi) +100m 9:04 / mi

Strength (O' Plyometrics) 5:00 [4] 0.5 mi (10:00 / mi)

Friday Jun 18, 2004 #

Running (Trails & Grass) 30:00 [2] 3.33 mi (9:01 / mi)

Felt quite slow esp. for first 10-20 minutes. Angelica pushing me along.

Running (Surges) 5:00 [4] 0.71 mi (7:02 / mi) +20m 6:28 / mi

A few pushes during a nice run w/Angelica

Thursday Jun 17, 2004 #

Running (Dirt roads, grass, paved) 1:57:00 [2] 11.7 mi (10:00 / mi)

Very nice loop around Kamenec Podolsky, out to the forests fields west of town, then through the extended castle grounds, then around the old city along the river.

Wednesday Jun 16, 2004 #

Running 30:00 [2] 3.0 mi (10:00 / mi)

Tuesday Jun 15, 2004 #

Running (Long warm/cool/intra) 50:00 [2] 5.0 mi (10:00 / mi) +100m 9:25 / mi

Running (Dirt road intervals (6x~3) 17:00 [4] 2.62 mi (6:29 / mi)

An interesting set of intervals. For motivation, I visualized racing each of the first 5 intervals against one of my upcoming Team Trials rivals. I tryied somewhat to emulate their running style.
Times & names:
2:55 - James S.
2:53 - Dan S-H.
2:51 - Syd R.
2:45 - Mihai V.
2:58 - Ken W.
and, as running like Mihai was the best, I did another Mihai for the last interval. (I viewed that style as standing tall and pushing myself along professionally, almost train like...)
2:43 - Mihai V. again...

So running like (I think) Mihai runs, helps me go faster. Perhaps.

Monday Jun 14, 2004 #

Running 44:40 [2] 4.47 mi (10:00 / mi)

Sunday Jun 13, 2004 #

Running (Dirt Roads) 40:00 [4] 5.71 mi (7:00 / mi)

Tried to do a ~10k race pace thing, but I felt awfully sluggish. Angelica ran nearly the same pace (~10% behind) on the same route later in the day, and I should be ~25% ahead on running now. Odd.

Red - Splits

Friday Jun 11, 2004 #

Running 1:30:43 [2] 9.07 mi (10:00 / mi)

Thursday Jun 10, 2004 #

Running 40:49 [2] 4.08 mi (10:00 / mi)

Wednesday Jun 9, 2004 #

Running (Long warm up/intra/cool) 52:00 [2] 5.2 mi (10:00 / mi)

Trails in Knashpol

Running (Grass Hills - Steep) 17:00 [4] 1.5 km (11:20 / km) +500m 4:15 / km

5x Up a brutally steep grass hill. Had to walk much of the later attempts.
3:00, 3:18, 3:37: 3:42, 3:37. Obviously started too hard. Quads sore during, and for next 2 days.

Monday Jun 7, 2004 #

Running (Trails) 11:02 [2] 1.1 mi (10:02 / mi)

Short loop around a city park in Kiev, in part to try to stay awake and reset my hours.

Saturday Jun 5, 2004 #

Running (Warmup) 3:00 [3]

Orienteering (Race) 41:20 [4] 6.4 km (6:27 / km)

As my last race was a Sprint last Sunday, I tried to recreate that intensity and run this (fairly short) 6km Red at the same pace. It worked for the first km (~5 min.) but then I got a little tired.

Also, I was 1st-2nd runner on the course, which matters a lot in the 8-12 inch summer forest grasses that covered about 1-2km of the course.

(There are lots of small downed trees on the ground at Fatlands, and the forest grasses obsurce all but the largest of these. So, it's basically run (and fall/impale yourself) at your own risk as you can't see below your shins. Unless of course someone else has been there first and you can hit their foot steps.)

Angelica went out first on Red and took 61, largely due to the fact that she was first most of the way. She also crashed to the ground on the way to 1 due to that bad ground visibility and was more tentative about footing after that.

I'm pretty happy with my time, esp. given that I went out early.