Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m
Running	29	26:57:39	175.63	(9:13)	282.65	(5:43)	2518
Orienteering	7	9:55:34	53.85	(11:04)	86.67	(6:52)	2015
Strength	1	5:40
Total	30	36:58:53	229.48		369.32		4533

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Wednesday Sep 30, 2009 #

Running intervals 1:03:24 13.0 km (4:53 / km)
shoes: R-NB-Gray-460's 2nd pair

4x1200
4:11, 4:10, 6:03*, 3:59
On the 3rd one, we convinced Carolyn to go for her PR in the mile, which was 6:15 in HS, and 6:18 within the past decade - she was doing her 1200's in 4:35 or so, and so holding that pace 400m longer on a PR attempted seemed plausible. So we convinced her to go, and I paced her predicting her finish time every 100-200m or so, as fast as I could do the math. And she pulled off a 6:04 - and was rightly proud :)

Tuesday Sep 29, 2009 #

Strength 5:40 [1]

50R + 44L + 22R clock squats, for some light on/off R-inside knee soreness. Really not much, and definitely better since the fall 1.5 weeks ago.

Also did pineapple DT for:
- L-hamstring which was been distinctly sore since the CN* sprints last Friday.
- R-hip flexor, which I pulled/cramped at some point late in the WOC week (5 weeks ago) while, I think, putting on shoes, and has been a bit sore on/off, distinctly more so since the 1st session of the kids running club last Thursday (this Thu. I need to remember I can't just sprint around with no warmup like a 10 year old...) This was notably sore during my really messy effort at Brandywine..

CN = Catherine Ndereba, who I met while she was doing 1 minute on, 1 minute off intervals on the River Trail (N-side of Schuylkill, VF Park)

Running 2:23:00 [2] 23.0 km (6:13 / km) +344m 5:47 / km
shoes: R-NB-Gray-460's 2nd pair

Monday Sep 28, 2009 #

Running 54:49 [2] 5.86 mi (9:21 / mi) +50m 9:07 / mi
shoes: R-NB-Gray-460's 2nd pair

Sunday Sep 27, 2009 #

Running warm up/down 5:11 [2] 0.75 km (6:55 / km) +30m 5:46 / km
ahr:110 shoes: R-NB-Gray-460's 2nd pair

Fractured warmup...

Orienteering race 1:37:41 13.7 km (7:08 / km) +360m 6:18 / km
shoes: O-VJ Integrator Spikes

Brandywyne SP O' event - Bob & Vadim set a good Blue course, but a somewhat rugged park not helped by the dark overcast, light rain, and aging map (greening in places) led to a pretty miserable result.

Lost about 5 minutes on # 1 getting confused out of the start by trails that have moved (old gone, new ones appeared) and a parallel error - which I knew was possible but guess wrong for the first search. And with errors counted down only to a resolution of 30 seconds, I think I made almost 15 minutes of mistakes - very poor focus today - it wasn't just the conditions.

Physically I think I did bad too, but I'm not sure if the really low HR was due to using an old HR monitor strap, or if I really wasn't pushing. The wet rocks and sticks were rather treacherous, and the maps was flaky in places, and I wasn't aggressive through those areas, as perhaps I shouldn't be, but there were some parts where speed was possible so I'm hoping the HR monitor was busted. Or maybe I was just wimpy. My R hip flexor was sore when trying to go fast on the trails, but even after about 4 minutes trail running (from 61-65 minutes) my HR was supposedly only 144 and it definitely felt harder than that.

Fortunately, most others did bad too, so my ranking wasn't hosed, but I sure missed an opportunity to do relatively well by simply doing 'okay' in tough conditions.

Saturday Sep 26, 2009 #

Event: McGuire AFB Mud Run

Running 22:18 [4] 4.13 km (5:24 / km) +52m 5:05 / km
ahr:130 shoes: R-NB-Gray-460's 2nd pair

Waited until Sat. afternoon, as there was stuff going on, and it was raining a bit, and I just wanted to go back home where Angelica & Vadim were just resting, so didn't do the 40 minutes planned :(

Friday Sep 25, 2009 #

Running 1:24:24 15.45 km (5:28 / km) +221m 5:06 / km
shoes: R-NB-Gray-460's 2nd pair

about a 10 minute warmup and 15 cooldown, with 1 minute on, 1 minute off intervals in the middle - the CN workout. Was getting pretty tired of the 1 minute on's by the end and it was much harder to maintain 'Sprint O'' pace as I was aiming toward. 26 hard 1 minute segments, I think. Also went looking for my lost HR monitor strap around the Conestoga track - which I later found under AJ's bed...

Thursday Sep 24, 2009 #

Running 40:00 5.8 km (6:54 / km) +70m 6:30 / km
shoes: R-NB-Gray-460's 2nd pair

With Angelica & Tom exploring the newly paved section of the Great Valley trail - which was all of 100m long, so then we looped around Westlakes and Daylesford Blvd, finding, at least, a new trail segment inside the Daylesford Blvd loop.

Wednesday Sep 23, 2009 #

Running 15:11 [2] 2.54 km (5:59 / km) +30m 5:39 / km
shoes: R-NB-Gray-460's 2nd pair

AM run, to, then later from, Valley Forge Elementary (the kids school) doing the field work for an ISSOM map of it that I finished in the evening, for use by AJ's class. Maybe I should post a clip...

Running intervals 12:53 [5] 4.0 km (3:13 / km)
shoes: R-NB-Gray-460's 2nd pair

PM intervals, 10x400
81, 80, 77, 79, 80, 76, 75, 77, 77, 72

Running warm up/down 33:00 [2] 5.58 km (5:55 / km)
shoes: R-NB-Gray-460's 2nd pair

PM intervals

Tuesday Sep 22, 2009 #

Running 1:58:53 [2] 20.7 km (5:45 / km) +255m 5:25 / km
shoes: R-NB-Gray-460's 2nd pair

Loop around VF Park w/Angelica, then cut over to Lorimer pond as Angelica headed home.

Monday Sep 21, 2009 #

Running 52:22 [2] 9.18 km (5:42 / km) +131m 5:19 / km
shoes: R-NB-Gray-460's 2nd pair

With Angelica and Tom around a bit of VF Park

Sunday Sep 20, 2009 #

Orienteering race 3:03:30 25.0 km (7:20 / km) +700m 6:26 / km
shoes: O-VJ Integrator Spikes

An excellent run at the US Long O' champs, leading by a good margin, until I hit a total no-man's land on the map. Very disappointed afterwards to know I was doing so well and that I'd lost it because I trusted the map which was totally irregularly detailed in the area the course setters chose to use.

I lost it physically too after the point where I over-trusted the map and made my biggest error in years, so it's unclear if, had that map been solid there, if I'd have been able to hold pace enough for the last 20-30 minutes to keep the lead, but still quite disappointed about the end result vs. what it should've been.

That said, the terrain and well-mapped parts were great, the water/drink/food stops were very nice, and trying hard to pull away from Maricel for an hour was fun too, and the weather was good. So despite the map issues and late in race exhaustion, I generally enjoyed the day.

UltraLong: Blue - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs

Running warm up/down 12:00 [2] 2.2 km (5:27 / km)
shoes: O-VJ Integrator Spikes

Not the best warm-up/cooldown for the Sprint, and a short warmup for the Middle

Orienteering race 14:39 2.99 km (4:54 / km) +50m 4:31 / km
ahr:175 max:181 shoes: O-VJ Integrator Spikes

Solid effort on a forest/field sprint after a week of rest netted a 2nd-place-US in the Sprint O' champs. Quite happy with that result.

Caught some USMA traffic and battled one USMA guy & Maricel for a bit, pushing past them, then had Erin (after a mistake) catch me and we went back and forth a bit with him clearly faster and me navigating more confidently. As Erin continues to get more solid in his navigation he could easily top the US charts...

Orienteering 37:59 [4] 6.49 km (5:51 / km) +211m 5:02 / km
shoes: O-VJ Integrator Spikes

A reasonable run at the middle distance non-champs event. Could've been a bit cleaner. Fell hard at one point after locking my R-knee on a downhill. After a scary few moments of a numb R-leg, it recovered over the next minute or two so I could complete the race (although much more tentatively on the downhills...)

Sprint: M/F21 - Splits

Middle: Blue - Splits

Friday Sep 18, 2009 #

Running 29:11 5.28 km (5:32 / km) +65m 5:12 / km
shoes: R-NB-Gray-460's 2nd pair

A 500m & 800m interval as tests in the middle of an easy run. R-front-leg still 'tired', but not degrading too bad.

Thursday Sep 17, 2009 #

Running 35:43 [2] 6.49 km (5:30 / km) +72m 5:13 / km
shoes: R-NB-Gray-460's 2nd pair

Shortest VF park loop (w 252 closed)

Wednesday Sep 16, 2009 #

Running 16:33 [1] 2.92 km (5:40 / km) +50m 5:13 / km
shoes: R-NB-Gray-460's 2nd pair

AM run, resting front of R leg

Running 16:33 [1] 3.1 km (5:20 / km) +35m 5:03 / km
shoes: R-NB-Gray-460's 2nd pair

late PM run, resting front of R leg

Tuesday Sep 15, 2009 #

Running 45:53 [1] 7.79 km (5:53 / km) +236m 5:07 / km
shoes: R-NB-Gray-460's 2nd pair

Mostly with Angelica, but by the end, the R-foot-flexor got tired/sore enough that I decided to alternate running and walking.

C • UltraLong 15

Monday Sep 14, 2009 #

Running 20:00 [1] 3.18 km (6:17 / km)
ahr:111 max:126 shoes: R-NB-Gray-460's 2nd pair

Waited until evening to give the foot flexor as much rest as possible. From a little sore in the morning, it went to not noticable in the evening. During the run, it got 'tired' around 10-15 minutes, to the point of beginning to border on sore near the end of 20 minutes. DT'ing lightly and stretching a bit now...

Sunday Sep 13, 2009 #

Orienteering race 40:00 [3] 5.0 km (8:00 / km) +150m 6:57 / km
shoes: O-VJ Integrator Spikes

R-foot flexor, which had (along with other parts of the R-foot and hand) been feeling tweaked since the fall yesterday, slowly degraded on the bumpy run, including two severe drops (incl right out of the start). At 35 minutes, I realized it was not only distracting, but that I was running esp. slow to avoid hurting it, and at 40 I decided to bail. The walk about out of the forest wasn't pretty, and I even had to stop a few times during walk along the road on the way back. Hopefully, like during the NA champs last year, this will go away in a week...

Running 30:00 [2] 4.5 km (6:40 / km) +50m 6:19 / km
shoes: O-VJ Integrator Spikes

Warm-up with AJ doing Yellow (that had a bit of Orange and Green in it), then a bit of a warmup getting ready to start (no notably issue in the leg during that whole time). And a bit more of the time logged here is the few steps here and there of quite painful running on the way back from bailing on Red...

Saturday Sep 12, 2009 #

Event: DVOA Hickory Run Training Weekend

Orienteering 45:41 [2] 5.4 km (8:28 / km) +107m 7:42 / km
shoes: O-VJ-Grey-Spikes

AM training - contour only map with no compass. Tricky and slow in this bit of Hickory Run...

Orienteering 6:00 [3] 0.8 km (7:30 / km) +50m 5:43 / km
shoes: O-VJ Integrator Spikes

100m training with the kids. Up & down a road, and a forest-marked 100m path, pace counting each way, then racing for time each way. AJ was pretty fast on the 100m forest stints, and was definitely faster than me for the first 10-20m of the 100m road bits too.

Running warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: O-VJ-Grey-Spikes

A scramble to get ready for the Sprint Finals re-run

Orienteering race 16:47 [4] 3.02 km (5:33 / km) +71m 4:58 / km
ahr:166 max:176 shoes: O-VJ-Grey-Spikes

Sprint Finals re-run - this was a lot of fun, and I don't even remember it that well from 3 years ago. 2nd (tied Eddie) behind Clem. Ran pretty well with some <10 seconds bobbles I could study time permitting.

Fell and scraped up my R-hand non-trivially on one of the paved trails - Compeed seems to be helping (leaking a bit, but from a biking road rash site that seems to be ok.)

Apparently tweaked my R-ankle in a few ways on the fall given it's mild soreness after, and total breakdown the next day.

Orienteering 9:30 [3] 1.4 km (6:47 / km) +30m 6:08 / km
ahr:146 max:160 shoes: O-VJ-Grey-Spikes

Shadowed Alison on a different Sprint loop. She was extremely smooth for the first 2.5 controls, running with confidence, glancing at the map repeatedly but with no slowing down on the run - looking much like the women at a WOC. After that she had a few issues with hesitation and route deviations - usually with rapid recovery, but a handful of 2-10 second mistakes add up in a Sprint. A bit more 'over-navigating' to keep the confidence high, in part by adding a rough-compass-check to the quick-map-check habit (e.g. every 15 seconds or so when in the forest) would probably help.

C • Thank you! 1

Orienteering 55:00 [3] 6.0 km (9:10 / km) +100m 8:28 / km
shoes: O-VJ-Grey-Spikes

Not to miss another opportunity for training, and hearing that the Advanced was only 4.3k, I decided to go out on the Night O. Pretty late, so was more or less alone for the entire non-cabins part of the course. And was using my own (poor) light, which faded and had to go down to the LED-only setting for the 2nd half.

I had decided to run easy, and clean, for practice, and to keep my legs somewhat less dead for the Sun. Red. Still took a while to get into the night O' mode of picking multiple intermediate attackpoints and compass-pacing to all of them. And at one point, I missed slightly, didn't read the control description and the circle was a bit off, and guessed wrong on my search, losing probably 5 minutes. Being lost in the dark in the forest is no fun. But I recovered and finished, w/o major issues. 2nd by nearly 10 minutes to Vadim who had a very nice Night O' run.

Friday Sep 11, 2009 #

Running 56:02 [2] 10.13 km (5:32 / km) +104m 5:16 / km
ahr:131 max:142 shoes: R-NB-Gray-460's 2nd pair

1-way back from 525 Susan Drive to home, going the long way around at the end

Thursday Sep 10, 2009 #

Running 52:26 [2] 9.65 km (5:26 / km) +147m 5:03 / km
ahr:130 shoes: R-NB-Gray-460's 2nd pair

Catching up to, then with Angelica & Tom from the Arch in VF Park

Wednesday Sep 9, 2009 #

Running 52:10 [2] 9.16 km (5:42 / km) +104m 5:23 / km
shoes: R-NB-Gray-460's 2nd pair

AM Run around chesterbrook & west, incl. a new-to-me (game) trail just west of Mill Rd. park

Running intervals 14:37 [5] 4.4 km (3:19 / km)
shoes: R-NB-Gray-460's 2nd pair

4x 800+300
2:42, :57
2:46, :54
2:47, :54
2:46, :51

Don definitely put some pressure on the 300's. I only 'won' the last one, and even on the first 800 'big Don' was right on me for about 500m.

Running warm up/down 40:00 [2] 6.5 km (6:09 / km)
shoes: R-NB-Gray-460's 2nd pair

PM intervals warm up/down/intra

Tuesday Sep 8, 2009 #

Running long 2:35:00 [2] 27.0 km (5:44 / km)
shoes: R-NB-Gray-460's

To Betzwood, with Angelica out & back on flat trail where she cruised near 5:10/km most the way (faster than I was going w/o her), then I went back to the Pawlings bridge & home.

Did a little out & back on a trail in Betzwood to try to GPS map it - one I found while picking up controls...

Monday Sep 7, 2009 #

Event: Mt. Baldy Run to the Top

Running 50:01 [1] 7.7 km (6:30 / km) +158m 5:53 / km
shoes: R-NB-Gray-460's 2nd pair

Don't have my HR monitor yet, and pace was really bad, so I think I slacked off on this run pretty bad. A bit deeper grass than yesterday in parts, but markedly slower. The new 252 bridge is done enough that cyclists are now sneaking across, or so I hear. I haven't crossed yet, despite the proximity and convenience, as I'm apparently a law abider when it comes to Road Closed signs...

Sunday Sep 6, 2009 #

Running 57:46 [2] 9.3 km (6:13 / km) +129m 5:49 / km
shoes: R-NB-Gray-460's

From Wilson Park where the kids were playing with my mom (in town for about a week) with Angelica, through Summerhill & Lorimer. A nice loop, but Angelica got pretty wiped out at the end. Apparently she pushes hard when running with me...

Saturday Sep 5, 2009 #

Running 13:00 2.0 km (6:30 / km)
shoes: O-VJ Integrator Spikes

AJ did 39:57 on Yellow - Another pretty good run on Yellow, esp. the 2nd half where he realized it was a ranked event, and started racing back and forth with 3 college students (who he eventually out-navigated and finished ahead of.)

Running warm up/down 4:00 [2] 0.57 km (7:01 / km) +10m 6:27 / km
shoes: O-VJ Integrator Spikes

Orienteering race 14:25 [4] 3.1 km (4:39 / km) +33m 4:25 / km
shoes: O-VJ Integrator Spikes

Sprint 1 @ Schuylkill. Apparently about 1 minute slower than Ross & Clem. Only lost maybe 10-30 second on one briary route choice. Maybe I didn't warm up well enough either...?

C • results 12

Orienteering 8:49 [4] 1.71 km (5:09 / km) +31m 4:44 / km
shoes: O-VJ Integrator Spikes

Sprint 2, a bit of fun, chasing Angelica 1 minute, passing her about 2.5 minutes in (she'd made a small mistake). Fun little course, and one leg where I went back out and found my 3rd choice of route was the fastest - on Sprints, short punches through green & mostly on trail were better than diagonals through the woods, or way around on trail...

Orienteering 10:06 1.6 km (6:19 / km) +20m 5:56 / km
shoes: O-VJ Integrator Spikes

Reran a leg twice... plus a warmup to the 2nd sprint added into this entry

Friday Sep 4, 2009 #

Running warm up/down 24:20 [2] 3.57 km (6:49 / km) +35m 6:30 / km
shoes: O-VJ-Grey-Spikes

Warmup/down before a run of my Fatlands Red

Orienteering tempo 55:27 [4] *** 10.46 km (5:18 / km) +102m 5:03 / km
shoes: O-VJ-Grey-Spikes

Tempo run on the Red course I set @ Fatlands. Just as warm as race day (although Angelica disputes that.) There were many tracks, but still places where I had to run through untracked stiltgrass and thus was a bit slow, but overall it was set up well for a Tempo run. I don't think I pushed it consistently, but I did get a Migraine later.

Vadim & Gnatiouk were 62, but I was course setter and there were tracks, so I was aiming for 55 as a reasonable run, and 49 as a "Ross-quality" run. Unfortunately, I didn't hit the Ross level...

O' value was surprisingly good as there were several legs I hadn't really planned a route for - just drew good diagonal lines and on this run had to decide just how to go.

Thursday Sep 3, 2009 #

Running 1:11:04 [2] 12.7 km (5:36 / km) +140m 5:18 / km
shoes: R-NB-Gray-460's

To 5 mile loop, then 5 mile loop w/Tom & half with Angelica

Wednesday Sep 2, 2009 #

Running intervals 12:55 [5] 4.0 km (3:14 / km)
shoes: R-NB-Gray-460's

5x (600m + 200m)
2:05, :37
2:03, :39 (aimed for consistent 200 & 600 pace)
1:56, :32.3 (just went for it on the 200, neck & neck with Keith)
2:02, :32.3
2:00, :30.81 (PR)

Nice to do intervals on a cool day. Hamstrings sore for 2 days after, but recovered...
All ~9 of us in group 1, (ex. Carolyn?) did the last 200 under 36...

Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
shoes: R-NB-Gray-460's

Tuesday Sep 1, 2009 #

Running long 2:03:00 [2] 19.95 km (6:10 / km)
shoes: R-NB-Gray-460's

Ran a loop out to Fatlands, and on the River Trail, some really fast woman passed me, then her watch beeped, and she slowed to my pace, so I said 'hi' for her rest minute and hung on with her for about half of her next hard minute. While I didn't recognize her name at the time, she introduced herself, and apparently I was running with Catherine Ndereba, the 2nd fastest women's marathoner ever... 4 time Boston marathon winner, etc... Apparently she's currently living and training with a group in Norristown...

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