Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m
Running	31	27:33:44	179.76	(9:12)	289.3	(5:43)	4454
Orienteering	7	7:09:32	39.15	(10:58)	63.0	(6:49)	1712
Total	31	34:43:16	218.91	(9:31)	352.3	(5:55)	6166

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Sunday May 31, 2009 #

Event: DVOA Fort Washington

Running warm up/down 15:30 [2] 1.9 km (8:09 / km) +50m 7:13 / km
ahr:120 shoes: O-VJ Integrator Spikes

Orienteering race 50:36 [4] 8.0 km (6:20 / km) +250m 5:28 / km
max:176 shoes: O-VJ Integrator Spikes

DVOA Ft. Wash Red. Nice course. A bit sloppy. Clem got me by a bit. Room to run a bit harder, and have tighter control. Was practicing pace counting a bit...

Red - Splits

Saturday May 30, 2009 #

Running warm up/down 12:00 1.6 km (7:30 / km) +8m 7:19 / km
shoes: O-VJ-Grey-Spikes

Warmup a bits and pieces (it was a bit warm in the field, better in the forest), and cooldown on AJ's white

Orienteering 46:15 [4] 7.6 km (6:05 / km) +138m 5:35 / km
shoes: O-VJ-Grey-Spikes

Holmdel, NJ HVO event Red. A reasonable run, until I spilled water in the map case and 3 controls went severely blurry. Then it was a bit of an 'exercise'... Still surprised to be beaten so well by Zhyk and Schirm who ran 40 flat... (speaking of which it was good to see Schirm.)

Friday May 29, 2009 #

Running 24:06 [2] 4.65 km (5:11 / km) +40m 4:58 / km
shoes: R-NB-Gray-460's

Late loop near home. Feeling faster this 'rest' week.

Thursday May 28, 2009 #

Running 12:47 [2] 2.28 km (5:36 / km) +25m 5:19 / km
shoes: R-NB-Gray-460's

2nd half of run (back from shoe store) in new shoes

Running 16:12 [2] 3.14 km (5:10 / km) +13m 5:03 / km
shoes: R-NB Black

1st half of run in old shoes (inside heels wearing out)

Wednesday May 27, 2009 #

Running 1:06:54 [2] 11.69 km (5:43 / km) +184m 5:18 / km
ahr:133 shoes: R-NB Black

AM loop after dropping off car. Only have one have one more area to the west to fill in the 3km radius circle of within-100m coverage. Unfortunately, it's ~500x800m and getting quite green... should've done that area in winter...

Running intervals 16:45 [5] 4.8 km (3:29 / km)
max:181 shoes: R-NB Black

4x1200m
4:13, 4:13, 4:14, 4:05
led FastTracks group 1 on each of these.
Don started the 85sec/lap pace well on the first 3 and I stay behind him for ~600m, 400m, and 200m respectively - on the last one, I tried to push a bit harder, but would have dropped off it it hadn't been for one of the new guys trying to see how fast he could go. I just held him off.

Tuesday May 26, 2009 #

Running 31:35 [2] 5.41 km (5:50 / km) +117m 5:16 / km
shoes: R-NB Black

Was supposed to be a 90 minute run, but was lazy / still-beat-up-from-last-week. Will do a double tomorrow to make up for this?

Monday May 25, 2009 #

Running 30:01 4.93 km (6:05 / km) +50m 5:48 / km
shoes: R-NB Black

A bit of park and chesterbrook. Super slow with Angelica who wasn't recovered from yesterday...

Sunday May 24, 2009 #

Event: Charlie Horse Half Marathon Trail Race

Running long 2:13:00 22.62 km (5:53 / km) +204m 5:38 / km
shoes: R-NB Black

From Upper Schuylkill Country Park, to home, 1-way, with Angelica.
2.5km bonus in MontClare where the river side of Canal trail was quite flooded and we back-tracked, plus a 0.6km bonus to get water midroute.

It was pretty hot, but there were 3 well located water stops,and Angelica moved quite well for the first 10mi/90min. Then she faded rather abruptly (~5:30 -> 7:00/km in 2km...) She then surged quite a bit in mile 12 on 252 toward the 3rd drinking fountain, moving at 4:45/km pace for several minutes. Not sure where than came from, but it was pretty solid work - faster than I wanted to go at that point. Once I announced she'd hit a half marathon, she walked it in.

Overall, this was a very solid 10+/hr training week, and I've been rather tired to show for it. Hopefully I'll recover enough during the next (6hr) week to keep going...

C • Nice training week! 1

Saturday May 23, 2009 #

Event: SVO Michaux Memorial Day ROGAINE

Running 1:02:22 [2] 10.05 km (6:12 / km) +255m 5:30 / km
shoes: R-NB Black

Misery and Joy incl. through the new VF park Wash. HQ area - officially opened @ 8am today. My soak-head-in-cold-water in the brand new bathroom probably more than doubled the amount of mess that sink area had ever seen (in it's 5 hour life...)

Friday May 22, 2009 #

Running 25:00 3.3 km (7:35 / km) +30m 7:15 / km
shoes: R-NB Black

Loop with Oriana on a bike as my 1st run...

Running warm up/down 22:00 [2] 3.6 km (6:07 / km) +20m 5:57 / km
shoes: R-NB Black

2nd run of the day. Warmup/down for tempo run of controls 5-19 of VF marathon. Beat Ross's day-of-marathon time for these controls by 6 seconds. Was 1 minute ahead halfway, but heat exhaustion and an overgrown trail tore that lead to pieces at the 2nd half.

Moderate migraine for many hours...

Running 53:25 [4] 11.6 km (4:36 / km) +135m 4:21 / km
shoes: R-NB Black

Inside back of my shoes (along lower Achilles) is wearing out in both shoes. Pretty early. Note sure why.

I'm getting pretty exhausted from this 10 hour week, sleeping plenty, caffienating, but still sleepy.

Thursday May 21, 2009 #

Running 53:16 [2] 8.85 km (6:01 / km) +163m 5:31 / km
shoes: R-NB Black

AJ's school to Wayne's wood to Mt. Joy.

Wednesday May 20, 2009 #

Running 47:16 [2] 8.16 km (5:48 / km) +162m 5:16 / km
shoes: R-NB Black

AM run over Joy

Running 7:33 [5] 2.4 km (3:09 / km)
max:179 shoes: R-NB Black

6x400 - various guys took the lead today as we fought each other along. A fun session. Steve, Doug, Keith, Laszlo... Newish really tall guy (not Doug) who normally runs near the back of the pack (~80-85) pulled off a 72 when we sent him out with instruction to lead. 70 was my turn to lead (Doug pushed past me at the end.)

79, 74, 78, 70, 77, 75

Worried about the hamstring, and while it's a little touchier, it's not bad considering I just did 400's again...

Running warm up/down 30:30 [2] 6.5 km (4:42 / km) +10m 4:39 / km
shoes: R-NB Black

PM up/down/intra

Tuesday May 19, 2009 #

Running 2:34:01 [2] 25.8 km (5:58 / km) +450m 5:29 / km
ahr:133 shoes: R-NB Black

Loop through 5 of the 6 open spaces in Treddyfryn, incl. trails in two new (to me) parks.

Monday May 18, 2009 #

Running 40:00 [2] 7.0 km (5:43 / km) +160m 5:08 / km
shoes: R-NB Black

Up Mt. Misery & back with phone/mp3 player/headphones. Don't normally run with music, and fell pretty solidly on the downhill trail part. Was I paying less attention to my footing?

Sunday May 17, 2009 #

Orienteering race 1:17:28 **** 11.4 km (6:48 / km) +190m 6:16 / km
ahr:154 max:167 shoes: O-VJ Integrator Spikes

A reasonable run technically - one 2 minute overshoot error, plus 2x1 minute route choice errors and some lesser stuff isn't too bad for Water Gap - but a pretty poor performance physically.

I need to aim higher though, esp. physically, but also technically. Physically I'm not sure what I should do - my HR was low. I could see that, and yet I was having a hard time whipping myself to push. No nearby competition was present at the event, but the DVOA rankings are a reason to push hard in the race...

Technically, this terrain is different, but is master-able. Better route decisions to balance climb vs. distance would have helped me twice (in opposite ways) and avoiding the use of softly ending reentrants as attackpoints would help too.

Running 34:23 4.5 km (7:38 / km) +60m 7:10 / km
shoes: O-VJ Integrator Spikes

Bad warm-up - we were late in arriving to Water Gap - and it was a pretty long drive - >2hr....

Cool-down shadowing AJ, who again made a 90-degree error out of the start, and missed a hilltop on the side of the trail because he was simply following the trail, not reading his description of what to be looking for. We talked about doing that better. He still won White by a wide margin as he ran pretty much all of it.

Saturday May 16, 2009 #

Event: Dark & Dirty Nighttime Trail Run

Event: Buffalo Orienteering Festival

Running race 53:15 [4] 10.57 km (5:02 / km) +260m 4:29 / km
ahr:169 max:182 shoes: R-NB Black

Typical Ron Horn Mt. Penn trail run mostly on rocky trails. With the added pleasure of this being at night (8pm start), with a thunderstorm that turned trails into creeks on the 2nd half (after a dry start.) And he attracted over 500 people to do this race...

HR was typically 170-175 on the uphills, then dropped to 160-165 on the downhills, as skill in staying upright was more of a limiting factor than fitness in those segments..

Was 10th for much of the middle of the race, but didn't push hard enough in the 3rd 4th of the race, and while I moved to 9th at the 8.5km point, that was at the head of a pack of 5 runners that had formed right behind me.

Thunderstorm hit in earnest at 8.5km, for the rest of the race it was hard to see 10 feet, and we went from "hard to see the bumps in the trail" to "hard to see the trail, or creek, or whatever it is..." And I got passed, by 4 guys on the downhill at speeds I was unwilling to push given the invisibility of what my feet where going to land on. They had a 10 second gap on me after a long slow downhill on a gravel/grass road, but then we had to scramble up to some mud, and eventually boulders, and I could see the guys ahead slipping on the mud. O'shoes to the rescue (still slipping a bit) I closed the gap quite a bit in the muddy uphill section, and then pulled out over some worse boulders to the side of the 'marked route" through the boulders, to move up to 2nd of the pack of 5. Scrambling hard I was right on the back of the guy in 9th, and as we hit the last 50m of uphill grass, we both pushed extra hard. His high gear was just barely ahead of mine, and one of the last guys I passed managed to sprint by on the right dartting in front of me at the finish line (finishing 0.3 seconds ahead - so I ended up 11th, though less than 1 second from 9th - just missing my top 10 goal. grrrr.

Still quite happy with the effort and result, incl. no hard falls or injury, hopefully some energy left for tomorrow morning's O-race, a pace just a bit faster than Angelica's tempo run earlier today (on a paved, ~1% climb loop), and a finish just 4.5 minutes behind the winner - less than 10%, which seems in reach of what a few months to a year of solid training could do to me.

C • great effort 1

Running warm up/down 17:00 [2] 3.0 km (5:40 / km) +20m 5:29 / km
shoes: R-NB Black

Warmup (a bit fractured), and a 7 minute cooldown...

Friday May 15, 2009 #

Running 42:40 7.07 km (6:02 / km) +186m 5:20 / km
ahr:139 max:160 shoes: R-NB Black

Plan was 8xMt. Joy hill intervals, but was really late getting started due to Angelica's schedule and delays, and ran totally out of gas, not to mention not being excited about this workout.

So I bailed, and committed myself to the dark & dirty trail run on Sat. to get my hill running workout in...

Thursday May 14, 2009 #

Running 47:30 [2] 7.3 km (6:30 / km) +230m 5:37 / km
ahr:133 shoes: R-NB Black

Over joy and partially back looping through the field, reading Hungary maps.

Wednesday May 13, 2009 #

Running intervals 13:45 [4] 4.0 km (3:26 / km)
max:184 shoes: R-NB Black

5x800m
2:50, 2:45, 2:46, 2:44, 2:40
Angelica was 3:17->3:30

Good to run with people. Was afraid to push super hard to avoid tweaking the hamstring, but it seems to have survived this okay.

Running warm up/down 45:00 [2] 9.0 km (5:00 / km)
shoes: R-NB Black

10 minute warmup & longer cooldown - perhaps helping the hamstring to not tweak as much from this as the 3-weeks-ago-400m's that reinjured the hamstring?

Tuesday May 12, 2009 #

Running 2:05:42 [2] 20.3 km (6:12 / km) +305m 5:46 / km
ahr:133 shoes: O-VJ Integrator Spikes

A loop into a new (to me) open space preserve (Airdrie Forest) with Angelica. Unfortunately, the Chester Valley trail (unmaintained old rail right of way) is growing a decent mix of poison ivy - fairly low, but enough for Angelica to get a bad case on one finger, apparently (un)tying her shoes after, or next day? It's looking like mowed grass, deep forest trails, or pavement, are now the safe options.

Apparently http://www.openlandconservancy.org/Trail_Maps.html has some reasonably trail maps of the little local preserves - had never seen that before.

Monday May 11, 2009 #

Running 38:53 [2] 6.51 km (5:58 / km) +156m 5:20 / km
shoes: O-VJ Integrator Spikes

21 minutes up Mt. Misery at 2-effort, then back. Got 10m past the corner of Forge Mtn & Hamilton. Staying on the trails a bit more, as the poison ivy seems especially fierce this year.

Sunday May 10, 2009 #

Event: Billygoat

Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +10m 4:46 / km
shoes: O-VJ Integrator Spikes

Crappy warm up, no cool down. The better disciplined Australian at the event went for a 40 minute cooldown... and that type of extra effort shows in his results...

Orienteering race 1:29:45 12.9 km (6:57 / km) +270m 6:18 / km
shoes: O-VJ Integrator Spikes

Billygoat. Overall it was a pretty fun race, but I wasn't too happy with my result. Physically I was feeling slow, esp. at the start. Didn't really speed up, nor did I slow down for the duration. Although looking at my HR, I apparently did hit a reasonable effort by about 10 minutes in, and held that through about 40, after which I did fade substantially (fr. 170 AHR, toward 155 AHR, until I kicked myself to move faster in the last 5-10 minutes.)

No major navigation errors, although my route to 3 was wimpy-around (lost 20 seconds), my skip of 4 had a poor start (aiming toward 4 for a bit lost 30 seconds), missed a trail segment later on (thought it was a north line) and a few other little things.

As I was getting run by constantly on the first 3 (got to 2 ~3rd or 4th only because I followed Greg on a better line while the lead pack swerved right), I decided for an early skip, and was (due to skip) alone in the learn on 5, 6 & 7. At 8, I was already back to ~5th as the skip of 7 was comparable, and I settled in with Sergei Z. (who was moving a bit faster than me) and Alexei (who was moving my speed) for the next few controls. Got hung up in some green, then a marsh early in the long leg, then a new unmapped trail later in the long leg, and ended up 1-2 minutes behind Sergei & Alexei coming into 13-14, with Ross (who hadn't skipped) just behind them, the Joe & I arriving at 13 about the same time. Got ahead of Joe and caught Alexei (who got really stuck in the swamp) by taking the best route to 15, then rang with Alexei (and apparently Joe a bit behind) through 20. Alexei went left out of 20 first, then I went right, then Joe went left. Somehow, by 21, the order had reversed, with Joe now nearly 1 minute ahead, and Alexei behind. Joe apparently heard me in the forest on the way toward 22, but I hesitated a bit in there too, so didn't know he was ahead of me until I was in the field, seeing him run in to the finish.

Great run for Joe. A bit of a disappointment in my placing, as I was 2nd 2 years ago (with a much weaker field, admittedly.) Some days are like that.

Saturday May 9, 2009 #

Event: Berwyn Victory Run

Running 21:05 [2] 3.88 km (5:26 / km) +68m 5:00 / km
shoes: R-NB Black

Early morning run before a long day flight from LAX to MHT...

Stayed on Bob Lux's boat this evening. A boat he sailed around the world for 7 years, which is now up on stilts in his driveway, next to a little bridge over a bubbling creek, accessible by a 12ft ladder.

Friday May 8, 2009 #

Running 36:00 6.5 km (5:32 / km) +90m 5:11 / km
max:167 shoes: R-NB Black

Two little tempo loops around UCLA. This would be a good place for a Sprint.

L-hamstring was pretty sore while sitting on Thu., so the 3k tempo run apparently did upset it. Not terribly, but not great, so today's 2nd-hard-workout was much tamer.

Thursday May 7, 2009 #

Running 1:21:19 [2] 13.81 km (5:53 / km) +350m 5:14 / km
ahr:136 max:147 shoes: R-NB Black

Up to the end of Bel-Air avenue, and back to westwood. A pretty ridgeline with view of downtown LA. Very steep hills down to the canyons on each side.

Wednesday May 6, 2009 #

Running warm up/down 56:12 [2] 9.67 km (5:49 / km) +120m 5:28 / km
ahr:137 shoes: R-NB Black

Warmup loop out through a bit of Beverly Hills, going by a really fancy portion of Charring Cross road recommended by the UCLA running club, with several castle like mansions and gated lots, including a segment by a house I've seen on TV before... As seems to be usually around here, most of the fancy lots present little more to see than high walls or hedgerows. Although even the wall architecture is pretty cool.

Note

It was very hot here today for today's 6pm running, and is still quite hot at 10pm. I'm apprently in the middle of a very small microclimate zone where it's about 85 here, and 10-20 degrees colder 10 miles away in every direction...

Running tempo 11:04 [4] 3.0 km (3:41 / km)
ahr:175 max:185 shoes: R-NB Black

Negative splitted a bit as I aimed to break 11 and didn't quite.
3:00 at 800m
5:59 at the mile

This is in lieu of intervals as I avoid the esp. fast stuff until my hamstring heals. It's still tweaked (starts burning if I sit too long...) but not quite as bad the last few days as last week.

Tuesday May 5, 2009 #

Running 1:35:00 [2] 17.0 km (5:35 / km) +320m 5:06 / km
ahr:136 max:149 shoes: R-NB Black

UCLA, then up Stone Canyon Road in Bel Air to the end and then a loop around UCLA. Some fancy houses up that road. A smaller one was listed at $5.2M, or $14,900/mo.

Monday May 4, 2009 #

Running 20:00 [2] 2.0 mi (10:00 / mi) +20m 9:42 / mi
shoes: R-NB Black

Out to a dirt creek berm, then back and forth a bit, from Embassy Suites in Santa Clara.

Sunday May 3, 2009 #

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +50m 8:39 / mi
shoes: O-VJ Integrator Spikes

Warmup to start.

Orienteering race 1:44:52 [4] 13.0 km (8:04 / km) +650m 6:27 / km
shoes: O-VJ Integrator Spikes

3 packages of oatmeal apparently isn't enough as I began to seriously run out of gas on the 2nd half. Ran out of gas a bit on Saturday too. I need to stuff myself with more carbs at dinner, and a few more at breakfast (e.g. fruit...)

Again had a reasonably clean run, with some bad routes being the worst things. Apparently had some good routes too which partially made up for lack of speed.

Hard a pretty hard time reading the 1:15k map at speed. I wonder if I should get my vision tested.

Overall, I'm happy I had 3 solid runs, although am quite humbled by the non-US-men in attendance beating me (and the other US men) quite solidly.

Long Blue - Splits

Saturday May 2, 2009 #

Running warm up/down 15:43 [2] 2.25 km (6:59 / km) +133m 5:23 / km
shoes: O-VJ Integrator Spikes

A solid all uphill warmup to the remote start. Nice to enforce a good warmup, and remove some climb from the course.

Orienteering race 45:06 [4] 6.57 km (6:52 / km) +180m 6:02 / km
ahr:167 max:175 shoes: O-VJ Integrator Spikes

Rather treacherous downhills on the first few controls.

Only 2 significant (30 sec.) mistakes, but apparently I'm moving way too cautiously through this terrain as my Median Split Delta & HR really sucked...

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

Orienteering race 15:30 [4] 3.53 km (4:23 / km) +34m 4:11 / km
ahr:174 max:183 shoes: O-VJ Integrator Spikes

Team Trials sprint. Ran pretty clean with 2x10 second route wobbles (incl. a 45-degree off exit), and a few more seconds here and there. I need to get faster, as well as more accurate, to beat Ross on these...

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: O-VJ Integrator Spikes

Warmup enforced by 1.5km to start, plus a bit more jumping around, then shadowing AJ later (who also made a ~90 degree exit error - from the start triangle...)

Sprint 3 - Splits

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