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Training Log Archive: Wyatt

In the 31 days ending Aug 31, 2004:

	activity	#	time	miles	km	+m
	Orienteering	8	8:50:03	45.58	73.35	945
	Running	16	7:32:59	38.89	62.58	770
	Strength	5	46:00
	Other Aerobic	2	45:00	1.0	1.61
	Total	23	17:54:02	85.46	137.54	1715
averages - sleep:7.5

1:49

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Tuesday Aug 31, 2004 #

Running (Warm/Intra/Cool, on Grass) 40:00 [2] 4.0 mi (10:00 / mi)
slept:7.5

Running (Hill Sprints on Grass/Tra) 13:30 [4] 2.6 km (5:12 / km) +260m 3:28 / km

4x VF Cannon sign to Mt. Joy hilltop lot. Split at staircase post.
1:45 2:05 = 3:50
1:40 2:00 = 3:40
1:42 1:54 = 3:36 working esp. hard on 2nd half
1:40 1:54 = 3:34 really working hard...

Monday Aug 30, 2004 #

Running (Paved/Grass, w/Ori in Jog) 30:00 [2] 3.0 mi (10:00 / mi)

Sunday Aug 29, 2004 #

Running (Warmup) 20:00 [2] 1.7 mi (11:46 / mi)

Paved, w/jogger & both kids, slowly waiting for AK to finish a long Red at FCE.

Orienteering (Race) 1:16:16 [4] 8.5 km (8:58 / km) +200m 8:02 / km

Decent run, although one ~3 minute bogey right near the end, and other 1-2 minutes of sloppiness right nearby (incl. the go control!)

The main bad news is that the Japanese Stiltgrass that has spread throughout Valley Forge is starting to spread at French Creek. Maybe we should import some cows to eat it all up.

Red - Splits

Thursday Aug 26, 2004 #

Running (I think...) 20:00 [2] 2.0 mi (10:00 / mi)

Wednesday Aug 25, 2004 #

Orienteering (Race) 4:22 [4] 1.04 km (4:12 / km) +5m 4:06 / km

Streamer pickup, 6 controls

Orienteering (Course setting) 10:00 [2]

I seem to be getting a sore throat today.

Tuesday Aug 24, 2004 #

Running (Track intervals) 7:58 [4] 2.0 km (3:59 / km)

Running (Track Interval) 3:31 [5] 1.0 km (3:31 / km)

Decided to stick with Vlad on my last of 3. This was more difficult, but possible, so I think I should run my intervals faster.

Running (Warm/Cool/Intra/CourseSet) 45:00 [2]

Monday Aug 23, 2004 #

Running 20:00 [2] 2.0 mi (10:00 / mi)

Scouting Vasona Park for team building event.
Some knee exercise after.
R-knee very mildly sore.

Sunday Aug 22, 2004 #

Orienteering (Race) 1:19:00 [4] 8.6 km (9:11 / km) +200m 8:14 / km

R-knee almost 100% all day.
A couple mistakes, but still surprisingly far behind Clem & Boris given I was beating them in Wyoming. I don't navigate as cleanly here, and the leaves in the face+bumpy footing aren't high on my skill set yet...? I need to follow Clem & Boris through this kind of forest

Running 7:00 [3] 0.78 mi (8:59 / mi)

Warmup & short cooldown

Blue - Splits

Friday Aug 20, 2004 #

Running 6:00 [2] 0.5 mi (12:00 / mi) +20m 10:40 / mi

Knee almost 100% today, esp. after gym

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

Thursday Aug 19, 2004 #

Running 32:00 [2] 3.0 mi (10:40 / mi) +100m 9:40 / mi
(sick)

Soft but rocky-in-places, hilly trails. R-knee started out mostly fine, ended up mostly fine, although general soreness. Did hip exercises off curb too at end. In general it does seem to be largely better the last few days, but far from the 100% it held up during the 1000-day. Sunday O' will be a good test (the variety of O'-steps will help this I think...)

Wednesday Aug 18, 2004 #

Running 6:00 [2] 0.5 mi (12:00 / mi)

Knee a little better. It seems to like it better when I wake up after lying on my left side... it felt bad upon wake up, but then I layed down on my left side for another 20 minutes, got up, and it was mostly fine.... Subtle.

Strength (Gym Legs) 10:00 [1]
(sick)

Mild cold.

Monday Aug 16, 2004 #

Other Aerobic (Water Running/Leg work) 30:00 [2]
(injured)

Trying to keep it easy for my knee. It's still sore, though not as bad as running. It was pretty good during the 2nd half of this exercise, which couldn't be said about running 30 minutes 2 days ago.

It's getting achy afterwards though.

Sunday Aug 15, 2004 #

Other Aerobic 15:00 [2] 1.0 mi (15:00 / mi)
(injured)

A little bit of running, and mostly elliptical trainer. (Gym later). R-knee still upset, but not quite as bad as Friday.

Strength (Gym - ONA 1) 15:00 [1]

Saturday Aug 14, 2004 #

Strength 10:00 [1]

Mostly legs, esp. hip / quad work, as R-knee continued to be achy. Walking is sore, no weight at all is fine, unless I've walked out it. Waking up it's mostly fine... I iced and adviled this evening as it was great the next morning... until I ran again.

Friday Aug 13, 2004 #

Running (Grass/Paved) 1:00:00 [2] 6.0 mi (10:00 / mi)
(injured)

Inside of R-knee started off sore like it was getting off the plane, and didn't get better. Odd, because it was mostly fine on Wednesday. Hurt moderately to run, and achy afterwards.

Strength (Light Gym) 10:00 [1]

Wednesday Aug 11, 2004 #

Running (Trails/Grass) 35:00 [2] 3.5 mi (10:00 / mi) +30m 9:44 / mi

Monday Aug 9, 2004 #

Running (Paved/grass w/2xjogger) 11:00 [2] 1.0 mi (11:00 / mi)

Plus some stretching. Legs recovering okay. R-knee (inside, under kneecap) sore spot (after airplane) still a little sore, but mostly better by 8/10.

Sunday Aug 8, 2004 #

Orienteering (Race-Wyoming) 1:32:00 [4] 11.7 km (7:52 / km) +400m 6:43 / km

Mark Voit passed me about halfway through on part of a fairly clean run... Not too much opportunity for error on much of the course, but running was beautiful, and still needed to focus on O' some of the time.

Running (Warmup) 3:00 [3] 0.3 mi (10:00 / mi)

In sage/terrain

Day 5 Blue - Splits

Saturday Aug 7, 2004 #

Orienteering (Race) 46:00 [4] 7.0 km (6:34 / km) +140m 5:58 / km

Relay, Leg 4. Started with James, Mikell, Eric B. & Alexei. They went bye-bye about 6-8 minutes over the course, and I just pulled 1 extra minute ahead of Ted Good who started ~ 30 seconds after me.

Results
1) SVO
2) RMOC
-) COC (had a borrowed Canadian F21)
3) BAOC A (James anchor)
-) CSU (also a quasi team, as anchor Alexei is an HVO primary...)
4) BAOC B (Wyatt anchor)
5) QOC
...
BAOC C did decently too, but I'm not sure what place...

Running (Too short warmup) 5:00 [3] 0.56 mi (8:56 / mi)

Leg 4: Red - Splits

Friday Aug 6, 2004 #

Running 1:22:00 [4] 9.6 km (8:32 / km) +360m 7:12 / km

1000 Day 4 Blue - Sloppiest Day of all - fast running, but ~8 minutes of errors spread around several controls. Nice run, but concentration and care work better for good results, with less physical exhaustion.

Running (Warmup) 6:00 [3] 0.6 mi (10:00 / mi)

Day 4 Blue - Splits

Wednesday Aug 4, 2004 #

Orienteering (Race) 1:49:00 [4] 13.22 mi (8:15 / mi)

Another solid navigation day at Team Trials Day 2. Got a little tired in the last 15 minutes. Overall good fairly clean navigation on a long and surprisingly continuous-navigation-needed day.

Day 3: Blue - Splits

Tuesday Aug 3, 2004 #

Event: US Team Trials for WOC 2004

Orienteering (Race) 43:15 [4] 6.23 km (6:57 / km)

Upset that eddie caught me less than halfway around, but I was being cautions, and Eddie was having a great run, so it turned out okay, with me only 8% back from 3rd...

Day 2: Blue - Splits

Sunday Aug 1, 2004 #

Orienteering (Race) 1:10:10 [4] 9.0 km (7:48 / km)

Middle Crow's Toe. One 2 minute error, and 2 < 30 second bobbles, but I didn't beat Eddie on a single split, and wasn't even all that close either. The top guys are clearly faster than I, so I'll need to be clean this week just to be close to my normal ranking distance behind...

Blue - Splits

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