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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Running24 20:55:28 131.9(9:31) 212.28(5:55) 4077
  Orienteering15 9:30:16 45.36(12:34) 73.0(7:49) 1308
  Total37 30:25:44 177.27(10:18) 285.28(6:24) 5385
averages - weight:64.9kg

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Friday Sep 30, 2011 #

12 PM

Orienteering 39:29 intensity: (25:51 @1) + (13:38 @2) 3.93 km (10:03 / km) +32m 9:40 / km
ahr:102 max:144 shoes: O-VJ-Grey-Spikes

Finished checking all the controls for Evansburg, and updated the vegetation and trails along some advanced course routes.

Thursday Sep 29, 2011 #

10 AM

Running 1:55:05 [2] 19.09 km (6:02 / km) +158m 5:47 / km
ahr:137 max:151 shoes: R-NB 461 Black

Bounce U toward Phoenixville & back, then home

Wednesday Sep 28, 2011 #

6 PM

Running intervals 17:00 intensity: (8:00 @2) + (3:00 @3) + (6:00 @4) 4.08 km (4:10 / km) +4m 4:09 / km
ahr:145 max:175 shoes: R-NB 461 Black

Running tempo 5:52 [4] 1.0 mi (5:52 / mi)
ahr:158 max:181 shoes: R-NB 461 Black

So I was late to intervals, and missed some of it, so I added on a 1 x mile at the end. 5:51.8. 0.4 seconds slower than March 23rd... :)

Running warm up/down 4:55 [2] 0.9 km (5:28 / km)
shoes: R-NB 461 Black

Tuesday Sep 27, 2011 #

10 AM

Running 39:52 [2] 6.75 km (5:54 / km) +94m 5:31 / km
ahr:134 max:150 shoes: R-NB 461 Black

Monday Sep 26, 2011 #

10 AM

Orienteering 41:50 intensity: (33:34 @1) + (8:16 @2) 4.29 km (9:45 / km) +81m 8:55 / km
ahr:93 max:143 shoes: O-VJ-Grey-Spikes

Evansburg field-checking. Approaching 300 map updates to make this event much better than it would have been. Mostly trail deletes and up/downgrades, plus vegetation updates along reasonable routes and near controls.

Sunday Sep 25, 2011 #

Event: DVOA Rutgers
 
11 AM

Running warm up/down 10:00 [1] 1.02 km (9:48 / km) +14m 9:10 / km
ahr:94 max:118 shoes: O-Icebug Sisu 10.5

Orienteering race 46:05 intensity: (32 @1) + (5:54 @2) + (12:25 @3) + (27:14 @4) 7.69 km (6:00 / km) +91m 5:40 / km
ahr:159 max:171 shoes: O-Icebug Sisu 10.5

One boom, otherwise a decent run. Reattacked the same control on control pickup later, twice, and things weren't lining up that well, perhaps a 40-50m shift. Though I missed it for a different reason the original time, misreading some vegetation boundaries and turning too far off compass. There were also some reasonably distinctive ditches and contour features there which a fancier map would have on it that I was try so hard to line up with the map.
1 PM

Orienteering 32:06 intensity: (2:37 @1) + (20:15 @2) + (9:14 @3) 3.87 km (8:18 / km) +49m 7:48 / km
ahr:141 max:159 shoes: O-Icebug Sisu 10.5


Red - Splits

Saturday Sep 24, 2011 #

1 PM

Running 45:58 [2] 7.78 km (5:54 / km) +65m 5:40 / km
ahr:132 max:143 shoes: R-NB 461 Black

Friday Sep 23, 2011 #

12 PM

Running intervals 27:33 intensity: (1:25 @1) + (12:57 @2) + (8:21 @3) + (4:50 @4) 5.3 km (5:12 / km)
ahr:146 max:168 shoes: R-NB 461 Black

10x ~270 on dirt, with 1/2 of that as rest, mile-high @ Denver airport (layover)

Thursday Sep 22, 2011 #

8 PM

Running 1:49:17 intensity: (1:25:00 @2) + (24:17 @3) 16.8 km (6:30 / km) +732m 5:21 / km
ahr:143 max:163 shoes: R-NB 461 Black

Portland, Wildwood trail out & back from the Zoo, after ION. Pretty place. Stayed out a little too long and it got a little dark - and my headlamp was in the car as I was definitely not going to run that long... :)

Wednesday Sep 21, 2011 #

8 AM

Running 28:06 [2] 4.81 km (5:51 / km) +10m 5:47 / km
ahr:152 max:178 shoes: R-NB 461 Black

Running tempo 19:24 [4] 5.0 km (3:53 / km) +10m 3:50 / km
shoes: R-NB 461 Black

Early AM out & back toward the Bay (in Santa Clara), in leiu of intervals this evening (will be on a plane)

Tuesday Sep 20, 2011 #

7 AM

Running 1:02:39 [2] 10.48 km (5:59 / km) +256m 5:20 / km
ahr:132 max:152 shoes: R-NB 461 Black

Monday Sep 19, 2011 #

6 PM

Running 46:54 [2] 7.93 km (5:55 / km) +267m 5:04 / km
ahr:137 max:146 shoes: R-NB 461 Black

Sunday Sep 18, 2011 #

Event: NAOC 2012 Training Event (DVOA local event)
 
9 AM

Running warm up/down 13:06 [1] 2.2 km (5:57 / km) +70m 5:08 / km
shoes: O-Icebug Sisu 10.5

Orienteering race 1:18:15 [4] 11.4 km (6:52 / km) +232m 6:14 / km
shoes: O-Icebug Sisu 10.5

11 AM

Orienteering warm up/down 1:05 [2] 0.19 km (5:42 / km)
shoes: O-Icebug Sisu 10.5


Blue - Splits

Saturday Sep 17, 2011 #

8 AM

Running 44:25 intensity: (6:25 @1) + (38:00 @2) 6.52 km (6:49 / km) +246m 5:44 / km
ahr:135 max:187 shoes: R-NB 461 Black

Friday Sep 16, 2011 #

9 AM

Orienteering 52:59 intensity: (22:33 @1) + (27:03 @2) + (3:23 @3) 5.2 km (10:11 / km) +54m 9:41 / km
ahr:108 max:159 shoes: O-VJ-Grey-Spikes

Thursday Sep 15, 2011 #

7 AM

Orienteering 53:19 intensity: (28:46 @1) + (23:52 @2) + (41 @3) 5.7 km (9:21 / km) +117m 8:29 / km
ahr:111 max:152 shoes: O-VJ-Grey-Spikes

Wednesday Sep 14, 2011 #

3 PM

Running 47:35 intensity: (18 @1) + (20:50 @2) + (5:11 @3) + (10:56 @4) + (10:20 @5) 9.56 km (4:59 / km) +5m 4:58 / km
ahr:156 max:183 shoes: R-NB 461 Black

5x1km
4x200m
4:20, 3:43, 3:45, 3:35, 3:37
43, 40, 40, 39

L-hamstring sore for ~3-5 days later, tape helped. Not sure if the 40 second laps, or the longer (slightly slower) 1km's is fine.

Tuesday Sep 13, 2011 #

Event: 3000m time trial
 
7 AM

Running 1:01:03 [2] 9.62 km (6:21 / km) +371m 5:19 / km
ahr:138 max:153 shoes: R-NB 461 Black

3 PM

Running 35:58 intensity: (18:31 @1) + (15:59 @2) + (1:28 @3) 5.4 km (6:40 / km) +61m 6:18 / km
ahr:110 max:156 shoes: R-NB 461 Black

Monday Sep 12, 2011 #

7 AM

Orienteering 36:25 intensity: (29:48 @1) + (6:37 @2) 5.47 km (6:39 / km) +118m 6:00 / km
ahr:95 max:139 shoes: O-Inov8 Mudclaw 330

8 AM

Orienteering 31:13 intensity: (5:07 @1) + (26:06 @2) 4.47 km (6:59 / km) +63m 6:31 / km
ahr:117 max:141 shoes: O-Inov8 Mudclaw 330

Sunday Sep 11, 2011 #

10 AM

Orienteering warm up/down 4:13 intensity: (2:23 @1) + (1:50 @2) 0.63 km (6:39 / km) +14m 5:59 / km
ahr:118 max:130 shoes: O-Icebug Sisu 10.5

Orienteering race 51:40 intensity: (7:12 @2) + (11:01 @3) + (33:27 @4) 7.83 km (6:36 / km) +164m 5:58 / km
ahr:150 max:172 shoes: O-Icebug Sisu 10.5

Red, Day Event
Apparently not moving quite as fast is Vadim or Clem and some sloppiness cause little leaks of time here and there. Prevention of major blowouts, and a fast way through the green, similar to something I'd done in training, were successful for 1st.

Best 2 legs
- Good focus on compass, aiming for white segments, reading a stream and marsh.

Worst 2 legs
- Better compass needed on vague contour attack
- Better compass needed on aim-off to handrail

Red - Splits

Saturday Sep 10, 2011 #

Event: DVOA Hickory Run Training 2011
 
11 AM

Orienteering 13:33 intensity: (5:35 @1) + (7:58 @2) 1.5 km (9:03 / km) +35m 8:06 / km
ahr:104 max:139 shoes: O-Icebug Sisu 10.5

1 PM

Orienteering 19:59 intensity: (5:16 @1) + (10:37 @2) + (4:06 @3) 2.27 km (8:48 / km) +40m 8:05 / km
ahr:123 max:158 shoes: O-Icebug Sisu 10.5

Orienteering 8:20 [3] 1.21 km (6:54 / km) +38m 5:58 / km
ahr:144 max:165 shoes: O-Icebug Sisu 10.5

Orienteering 8:44 intensity: (4:34 @1) + (2:47 @2) + (1:23 @3) 0.92 km (9:28 / km) +50m 7:27 / km
ahr:119 max:154 shoes: O-Icebug Sisu 10.5

3 PM

Orienteering 24:00 intensity: (12:00 @3) + (12:00 @4) 3.0 km (8:00 / km) +64m 7:14 / km
ahr:129 max:170 shoes: O-Icebug Sisu 10.5

8 PM

Orienteering race 27:01 intensity: (4:31 @2) + (7:55 @3) + (14:35 @4) 3.43 km (7:52 / km) +66m 7:11 / km
ahr:159 max:172 shoes: O-Icebug Sisu 10.5

Night O'. 2nd to Magnus

Best two controls
- Good bearing from building and watch+correction of bearing drift on attack into green
- Frequent bearing check + confidence that upon crossing road, I'd see the reentrant w/bag

Worst two controls
- Failure to apply local knowledge - a dark green hill looks dark, but underneath, esp. climbing, is quite passable.
- Tried to read green edge at night, and failed to recognize small marsh as lake - a straighter attack through green on bearing, of only 75m to a reflector, would've been better than trying to find and run around a gap.

Friday Sep 9, 2011 #

5 PM

Running 33:22 [2] 5.39 km (6:12 / km) +132m 5:31 / km
ahr:135 max:150 shoes: R-NB 461 Black

Thursday Sep 8, 2011 #

9 AM

Running 1:04:20 intensity: (12:49 @1) + (51:31 @2) 10.87 km (5:55 / km) +204m 5:25 / km
ahr:128 max:149 shoes: R-NB-760

Wednesday Sep 7, 2011 #

9 AM

Running 1:32:55 intensity: (12:17 @1) + (1:20:08 @2) + (30 @3) 16.18 km (5:44 / km) +185m 5:26 / km
ahr:131 max:154 shoes: R-NB 461 Black

Tuesday Sep 6, 2011 #

Running 45:00 [2] 6.0 km (7:30 / km) +140m 6:43 / km
shoes: O-VJ-Grey-Spikes

Lotsa rain, and plan to do a long run in terrain fizzled after Angelica asked me to do my long run with her, the following AM.

So still did a terrain run, just shorter, picking a few points in VF park and running, mostly in the fields and some in forests, straight to them.

Monday Sep 5, 2011 #

Running 31:34 [2] 5.03 km (6:17 / km) +127m 5:34 / km
shoes: R-NB 461 Black

Up a little hill and back.

Sunday Sep 4, 2011 #

Running 54:39 [2] 8.6 km (6:21 / km) +293m 5:26 / km
shoes: R-NB 461 Black

Joy, then Misery, with Magnus.

I've noticed that after ordering my Garmin 610, my 305, which couldn't hold a charge for more than 20-30 minutes in France, is now lasting much longer.

Saturday Sep 3, 2011 #

Event: Dipsea East
 

Running race 44:39 intensity: (40:39 @4) + (4:00 @5) 10.03 km (4:27 / km) +320m 3:50 / km
max:182 shoes: O-Icebug Sisu 10.5

Run for the ages 10k trail race. Age-gender based head starts - I got 2 minutes vs. the fastest wave, and no one passed me, though I had to sprint finish to hold off one of the M20-29's. Two of the 'kids' in my start block (M19) finished ahead of me, as did several of the M40-55's, and an F73, who started 28 minutes ahead of me.

Age also ran the 1st 5.5 km, in about 35 minutes - he had an 8 minute headstart on me which I made up in about 14 minutes, which isn't a great pace for him, but then Zac Barker, who started in my heat and was only about 20 seconds behind at that point caught AJ, and AJ kept up mostly with him for nearly a mile, so he had a good spurt at that point. Overall quite proud of him from try a new sport - trail racing. That's big for him, and important if he's really not going to do any team sports.

Out of 141, I finished 23rd (given the head starts) or 6th adjusting for the head starts - guys age 18, 19, 43, 45, and 50 all had faster times than me, and all had comparable or higher head starts. Gotta get faster :)

Running warm up/down 8:00 [1] 0.8 km (10:00 / km) +18m 8:59 / km
shoes: R-NB 461 Black

Fractured cooldown...

Friday Sep 2, 2011 #

Running 39:07 [2] 6.42 km (6:06 / km) +95m 5:40 / km
ahr:132 weight:64.9kg shoes: R-NB 461 Black

Chesterbrook. Apparently I lost a lot of weight in Europe - probably esp. the 2nd week, when finding enough food to eat given French schedules and portions was a challenge. I was real hungry the 1st week back, so perhaps I caught up?

Thursday Sep 1, 2011 #

Running 1:47:10 [2] 18.11 km (5:55 / km) +200m 5:36 / km
shoes: R-NB 461 Black

Finally did a real training run, checking out the flooding damage around VF park. Not too much really. Some logs across trails, some pushed by river overflow, others by wind away from the river. Water-logged fields, downed grass and bushes, as evidence of some pretty high water marks - perhaps the highest I've seen on the Schuylkill, though not the highest on Valley Creek - e.g. 252 doesn't appear to have had much water on it, vs. the ~1 foot that happened a year(?) ago. The biggest damage to a manmade object I saw was a squashed guardrail from a fallen tree right next to the covered bridge. Driving there just at the wrong split second would've been fatal...

Plan going forward is:
today = Long, Fri = Easy (30-50) Sat = Race (10k, trail), Sun = Easy (30-50),
then start, on Monday, on the 6/8/10 week cycle.
That has me ending with a taper-ish 6-hour week just before the SML Champs, the next then I'll consider a 'goal' race, for which an easier week than normal, light Wed. intervals, and a Thu/Fri taper is sufficient.

Other fall events that I'm looking forward too esp. are the Highlander, assuming that materializes, and, hopefully, the Relay & Corn Maze champs :)

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