Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 31 days ending Mar 31, 2013:

activity	#	time	miles		km		+m
Running	30	20:57:46	127.62	(9:51)	205.38	(6:07)	4178
Orienteering	3	2:44:48	12.77	(12:54)	20.55	(8:01)	623	42c
XC Ski	2	1:31:42	8.34	(11:00)	13.42	(6:50)	184
Strength	5	49:00
Total	35	26:03:16	148.73		239.35		4985	42c
[1-5]	35	25:58:55

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Sunday Mar 31, 2013 #

10 AM

Running intervals 37:40 6.69 km (5:38 / km) +171m 5:00 / km
ahr:139 max:174 shoes: R-NB 481 Gray/Orange

Was thinking, maybe, maybe, to run a race today. But I wasn't quite 100% healthy yet yesterday, and there weren't any races on the Calendar. So I took the kids on a group hike/walk/run of some controls from a previously Fatlands Red course. And then ran home with Natasha, who'd been running w/Angelica. Did one hard effort surge for about 2 minutes as a test of pushing hard. Didn't break.

Saturday Mar 30, 2013 #

Event: DVOA Green Lane - CANCELED.

Event: Mt. Penn Mudfest

10 AM

Running 24:23 3.92 km (6:13 / km) +121m 5:23 / km
ahr:96 max:145 shoes: R-NB 481 Gray/Orange

Road to and then mapped at Wilson Park, and then ran home. Fortunately, within 250m of the pavilion we are using for the start-finish, there are nearly 200 nice point features - mostly trees, plus some power poles and other stuff, most of which were super easy to map well right off Google aerial photography. So now we've got a decent 1:4000 ISSOM Sprint map - which printed at 1;1500 takes up most of a page - which the kids can use for OAKs training.

Friday Mar 29, 2013 #

8 AM

XC Ski 1:06:42 9.42 km (7:05 / km) +184m 6:27 / km
ahr:128 max:157

Some loops in the morning with the kids, then a harder workout by myself on the loops Vadim apparently does. Missed the black diamond loops, as they were closed in the late season melt...

4 PM

Running 27:18 [2] 4.55 km (6:00 / km) +72m 5:34 / km
shoes: R-NB 481 Gray/Orange

Ran home from Wegmans, as the kids grabbed dinner after the long drive home

Thursday Mar 28, 2013 #

XC Ski 25:00 4.0 km (6:15 / km)

Various loops with AJ, Angelica & Oriana. Angelica with a fever going slow with Oriana. AJ sometimes keeping up with me, and sometimes hanging out with them.

2 PM

Running 21:41 3.46 km (6:15 / km) +60m 5:46 / km
ahr:127 max:146 shoes: R-NB 481 Gray/Orange

A short loop in the evening after some XC Ski. Staying in a cabin a LapLand lakes. A nice vacation - that would've been much nicer had we all been healthy...

Wednesday Mar 27, 2013 #

10 AM

Running 24:34 3.66 km (6:43 / km) +70m 6:08 / km
ahr:133 max:145 shoes: R-NB 481 Gray/Orange

Tuesday Mar 26, 2013 #

11 AM

Running 34:02 [2] 5.42 km (6:17 / km) +142m 5:33 / km
ahr:141 max:180 shoes: R-NB 481 Gray/Orange

Monday Mar 25, 2013 #

Note

Kid's spring break 25-29

Note

9-hr week start (inserted a 7-9 cycle, after a bad week broke the 6-8-10 cycle)

11 AM

Running 20:13 [2] 3.55 km (5:42 / km) +37m 5:25 / km
ahr:143 max:172 shoes: R-NB 461 Black # 2

Sunday Mar 24, 2013 #

Event: DVOA Elk Neck State Park

9 AM

Running 21:10 3.49 km (6:04 / km) +34m 5:47 / km
ahr:129 max:157 shoes: R-NB 461 Black # 2

Saturday Mar 23, 2013 #

Event: Junior Training Camp

10 AM

Orienteering 1:01:46 5.76 km (10:43 / km) +239m 8:53 / km
ahr:120 max:159 shoes: R-NB 481 Gray/Orange

Friday Mar 22, 2013 #

8 AM

Running 27:48 4.48 km (6:12 / km) +58m 5:50 / km
ahr:134 max:156 shoes: R-NB 481 Gray/Orange

Thursday Mar 21, 2013 #

10 AM

Running 25:05 4.2 km (5:58 / km) +60m 5:34 / km
ahr:135 max:148 (sick) shoes: R-NB 481 Gray/Orange

Wednesday Mar 20, 2013 #

9 AM

Running 33:41 [2] 5.02 km (6:42 / km) +113m 6:02 / km
(sick) shoes: R-NB 481 Gray/Orange

Getting a sore throat starting last night, so taking it easy for a few days...

Tuesday Mar 19, 2013 #

8 AM

Running 1:12:15 12.23 km (5:54 / km) +216m 5:26 / km
ahr:137 max:178 shoes: R-NB 481 Gray/Orange

Monday Mar 18, 2013 #

Note

7-hr week start (offset cycle, thx to 2x travel+oversore quads breaking last week's intended 10 hour week)

Strength 13:00 [2]

7/20/10 workout + push-ups + sit-ups

R-hip-flexor surprisingly solid today - even after a slippery forest race yesterday. Good. Let's keep up this strength to keep it solid for the whole season!

Running 39:58 [2] 6.92 km (5:47 / km) +124m 5:18 / km
shoes: R-NB 481 Gray/Orange

Garmin 305 battery life fading, so tried the Garmin 910XT again. Buttons are hard to hit (apparently meant to be waterproof), and the download is a wretchedly slow proprietary wireless thing - but at least it doesn't crash firefox, and runs in the background after you unplug and replug the wireless USB dongle. Plus the battery lasts fine, and screen is semi-readable.

Tried concurrent audio feedback (audio pace every 2 minutes) from an iPhone 4S, but that was a WiFi-positioning jerky-mess fail, as apparently GPS doesn't work in Airplane mode on iPhone's - even though GPS is non-transmitting, and thus not FAA banned - and works fine on Android phones...

Will probably stick with just the Garmin 910XT. Though if the iPhone 4S had heart rate monitor (and I leave airplane mode off so the GPS works.)

Or maybe I could use my old Android HTC Evo - still a decent device - as a GPS running watch - which may work with a BlueTooth HR monitor strap?

Sunday Mar 17, 2013 #

Event: QOC Manassas

Event: DVOA Hibernia County Park

Running warm up/down 6:37 [3] 0.91 km (7:16 / km)
shoes: O-Icebug - Black Spirit II OLX

Crappy broken warmup, but better than nothing. Had just sent the girls out on White - w/Zac shadowing (thx) - green dress, hair, eyelashes, necklaces... If you're gonna wear a green, dress do it well - very well done.

Orienteering race 50:07 7.35 km (6:49 / km) +184m 6:04 / km
21c shoes: O-Icebug - Black Spirit II OLX

Hibernia. Rugged a** forest still there. Slush-ice 'dusted' moss rocks almost caused one bad fall, but managed an awkward stumble catch instead. Not perfect, but no real in-circle issues - probably some hesitation and sloppy routes.

So was surprised to be 90 sec's behind Sergei G. At this point, I've yet to see further results, or to review my course in detail - first on paper, then w/QuickRoute (in theory...) - will try to do that before comparing splits for a better technical learning experience.

Though I wonder if my issues were more rugged-physical - I have a history of doing relatively poorly in wet, crappy-forest conditions, and my heart rate brackets make it clear that I was tentative in my level of pushing through the forest. So maybe that's a big part of it too?

Or maybe Mr. G. just had a really nice run :)

C • Analysis 2

Strength 11:00 [2]

7/20/10 workout + push-ups + sit-ups -toe-balances

Red - Splits

Saturday Mar 16, 2013 #

Event: Washington DC Rock n Roll Marathon & 1/2

Running 1:03:00 [2] 7.0 mi (9:00 / mi) +50m 8:48 / mi
shoes: R-NB 481 Gray/Orange

DC Marathon (Rock N Roll USA) - Kids in hotel sleeping as Angelica, Rasool & I met up with Natasha heading to the start. Awesomeness to gather in the early light with the city - the USA capitol city - at least near where we were - largely shut down and roads flooded with runners. And by flooded, I mean seas of people. 20 minutes after the start, the 40,000 runners were stretching out in one mass running line over 3 miles long.

I was just spectating mind you - running with Angelica & Rasool to mile 5, then back to the kids.

We were in a ~6-minute delayed start wave (delayed start waves are great for traffic control - still thick with people, but not severe congestion, as I recall from Bay to Breakers years ago.) There was an out-and-back at the 2-3 mile area, and we were basically at 2 miles when the 3.5 mile-travelled leaders were in sight. And they were already fairly thick at that point, just under 7 minute mile pace.

Where Kimberly Ann Cary had already gone by. A local runner I've raced several times who was up on the top 10 leaderboard (of ~20,000 women!) at that point (finished 13th...)

Angelica can tell you her story (check Facebook) - which includes running out of gas twice...

Friday Mar 15, 2013 #

Running 20:29 [2] 3.49 km (5:52 / km) +20m 5:42 / km
shoes: R-NB 481 Gray/Orange

Another box-checker (past VFMS, and edge of Wilson Park) in a tight day btwn post-travel sleep & early departure for Angelica's Marathon in DC.

Thursday Mar 14, 2013 #

Running 23:10 [3] 3.68 km (6:18 / km) +5m 6:15 / km
shoes: R-NB 481 Gray/Orange

Lazy butt in the AM. Alarm went off after 7 hours sleep (not too bad) in time to get up, drive to/from Rancho, and run 90 minutes. But I slothed through a zillion snoozes and did a box-checker right near my hotel. Bleh.

Wednesday Mar 13, 2013 #

Running intervals 43:33 8.17 km (5:20 / km) +5m 5:19 / km
max:157 shoes: R-NB 481 Gray/Orange

Showed up at Spartan's Track for intervals, but:
1) my quads were thrashed, and
2) there were only 2 other people doing track intervals (reasonably fast guys, given their ages of ~60 and ~70...) - and all there were doing was one hard mile (8:15-8:30), and
3) there were about 50 other random people at track doing everything from soccer (returned several errant balls), to bike-riding w/kids, to playing drums.

So I did their mile interval as my warm up, starting at 9min/mile and falling far behind, before accelerating back up as the quad warmups allowed...

Did a few more surges here and there as the quads allowed, but boredom mixed w/out of placeness and the sore quad excuse got the better of me long before the coach's requirement of 1 hour 40 minutes today (only some of which should've been the interval workout...)

Strength 5:00 [1]

2 sets of quad DT in the evening (too sore to push too hard), 1 set calf/hams DT, and 3 sets of active stretches (early/after run, and late eve.)

Tuesday Mar 12, 2013 #

Running hills 2:29:00 [2] 22.35 km (6:40 / km) +815m 5:38 / km
shoes: R-NB 481 Gray/Orange

Rancho, all the way to the top of Black Mtn. via powerpoles and the new trail, then back down via Windmill.

First 20 minutes in pitch dark, no other humans, various rustles in the bushes... Then it slowly, slowly got lighter, esp. as I crested above the clouds. Just over an hour in, a bit before the top, the sun rose. Love the view from the top of the Pacific and the Bay (or rather, the sea of clouds above them) - with Mt. Tam, Mt. Diablo, and Mt. Hamilton and the cube all clearly visible. The back down, 20 minutes later passing one very impressed guy who, seeing me with a headlamp on (now it bright sunlight) was stoked that someone had beat him to the top this morning...

About 2 hours in, my lack of hydration became noticeable, as quads were feeling unusually tired (yes, there was a big hill, but...) and holding to 6min/km became difficult. And when I got chicked, fast, about a mile from the car, and tried in vain to hold on, that didn't help. Quads thrashed the next day...

Monday Mar 11, 2013 #

Running hills 52:05 [2] 8.52 km (6:07 / km) +210m 5:27 / km
shoes: R-NB 481 Gray/Orange

Rancho, evening loop

Sunday Mar 10, 2013 #

Event: Shiver by the River 5k/10k # 4

Event: SVO Rocky Ridge

Running 16:00 [1] 2.0 km (8:00 / km) +30m 7:27 / km
shoes: O-Icebug - Black Spirit II OLX

Shadowing Oriana & Emma on White as a warmup. Oriana actually runs properly for minutes w/o goading. Cool.

Orienteering race 52:55 7.44 km (7:07 / km) +200m 6:16 / km
max:170 21c shoes: O-Icebug - Black Spirit II OLX

Shadowing Oriana & Emma on White as a warmup. Oriana actually runs properly for minutes w/o goading. Cool.

Saturday Mar 9, 2013 #

Running 58:27 [2] 9.62 km (6:05 / km) +150m 5:38 / km
shoes: R-NB 481 Gray/Orange

To and around VF 5 mile loop. So many people in the park on a beautiful Sat. afternoon.

Friday Mar 8, 2013 #

Running intervals 1:13:30 11.55 km (6:22 / km) +400m 5:25 / km
max:178 shoes: R-NB 481 Gray/Orange

Misery, Joy, + 3x Valley Forge Joy Cannon-Sign to Top Parking Lot Edge hill intervals.
3:51, 3:49, 3:35 (1:49 + 1:46)

VF-Joy Cannon Sign to Hilltop Lot - Splits

Thursday Mar 7, 2013 #

Running 35:20 [2] 4.12 mi (8:35 / mi) +130m 7:49 / mi
shoes: R-NB 481 Gray/Orange

Treadmill, 2% grade. Taxes comsuming my AM before work running time :(

Wednesday Mar 6, 2013 #

Strength 12:00 [1]

7/20/2010 Strength set + situps & pushups.

Legs doing okay - just need to be consistent as a preventative

3 PM

Running 31:08 4.11 km (7:34 / km) +118m 6:37 / km
ahr:121 max:153 shoes: R-NB 481 Gray/Orange

Blew off intervals in the morning. Good news is I got to run with AJ...

Tuesday Mar 5, 2013 #

Strength 8:00 [1]

Laggy set of 7/20/2010 Strength set + situps & pushups.

Legs doing okay - just need to be consistent as a preventative

3 PM

Running 1:44:07 14.91 km (6:59 / km) +297m 6:21 / km
ahr:131 max:158 shoes: R-NB 481 Gray/Orange

Coverage run in the West. I have now run within 100m of every point of land within 4km of my home. 50 km^2. And counting... Though the radial coverage extension is now blocked by 12 ft high walls, and barbed wire, at Lockheed's King of Prussia facility...

Coverage run in the south. Got started just in time as it began sleeting 5 minutes after I'd started, which would've been really tough to start in. Wasn't really dressed well enough for sleet, but fortunately the wind dropped just a big and the sleet lessened to rain, which was much more tolerable for this long run.

Explored a lot of streets in Stratford through Berwyn, going through the Devon train station tunnel twice, Mercedes Benz, Waterloo Gardens (closed down), and the bowling alley before discovering some open space off the south end of Heatherwood - and then running around the fairly well fenced, and very large property at http://goo.gl/maps/K92sM - I'd guess ~$10-20M for that property - given the $2M 'little' houses those apparently sold off the edge of their lot as part of a development... That's going to be a serious coverage area challenge - esp. given the rather high fencing on all but the West sides of the property to complement the signage.

Next nearest areas to cover (run within 100m of...):
4.0km: E, Lockheed Martin, KoP - High fenced private facility - slender line in center more than 100m from all walls and fences [very difficult]
4.0km: N, undeveloped VF park N of 422, nearby St. Gabriels Hall
4.1km W, forested large yards on Mt. Misery btwn. Country Club & Horseshoe
4.1km, SW, neighborhood in N. Paoli, btwn. 202 & power-lines
4.2km: S, Berwyn near Rt. 30 & Leopard
4.2km: NW, Rt. 23, NW of Freedom's Foundation
4.2km: E: I-76, US-202 interchange [difficult]

Monday Mar 4, 2013 #

12 PM

Running 38:38 6.24 km (6:11 / km) +163m 5:29 / km
ahr:135 max:145 shoes: R-NB 481 Gray/Orange

Sunday Mar 3, 2013 #

11 AM

Running 8:05 1.48 km (5:27 / km) +34m 4:54 / km
ahr:139 max:152 shoes: R-NB 481 Gray/Orange

Running tempo 35:11 8.1 km (4:21 / km) +79m 4:08 / km
ahr:169 max:173 shoes: R-NB 481 Gray/Orange

Running 12:04 2.09 km (5:46 / km) +55m 5:06 / km
ahr:149 max:168 shoes: R-NB 481 Gray/Orange

Valley Forge 5 mile loop - Splits

Saturday Mar 2, 2013 #

Event: DVOA Crows Nest Preserve-French Creek

10 AM

Running 27:13 4.3 km (6:20 / km) +46m 6:01 / km
ahr:138 max:164 shoes: R-NB 481 Gray/Orange

Friday Mar 1, 2013 #

3 PM

Running intervals 50:21 8.36 km (6:01 / km) +293m 5:07 / km
ahr:143 max:172 shoes: R-NB 481 Gray/Orange

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