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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Jul 20, 2003:

activity # timemileskm+m
  Orienteering2 2:03:51 10.64(11:38) 17.13(7:14) 380
  Running4 1:16:00 7.35(10:20) 11.83(6:25) 100
  Strength2 20:00
  Total5 3:39:51 17.99 28.96 480
averages - sleep:8.5

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Sunday Jul 20, 2003 #

Running (Warmup & Cooldown) 6:00 [2] 0.6 mi (10:00 / mi)

Poor cooldown. And I suspect my warmup should be a little harder...

Orienteering (Race) 1:42:51 [4] 12.3 km (8:22 / km) +380m 7:15 / km

With 2 GU's and lots of water, I managed to keep up a reasonable pace the whole way, even pushing enough near the end to win one split, and be 5% back on the 2nd-last split. (Not bad with Sergei Z, Eddie, Randy & Mihai as competition...)
Probably about 5-7 minutes of errors, mostly at 2 controls in a row while trying to run away from Vadimas.
Foot injury pretty good through most of the run, and 24 hours later, it has only really hurt for ~10 minutes in the car on the way home.
Also got a deep blister on my R big toe as I had switched back to my new, spiked, shoes (although my heel survived.) When are these new shoes going to break in?

Thursday Jul 17, 2003 #

Running (Trails) 45:00 [2] 4.5 mi (10:00 / mi) +75m 9:30 / mi

Had a hard time waking up this morning. Worked 1 hour, then went to run (on no breakfast) after 20 minutes started getting tired. At 30 minutes I was a little hungry, and really tired. I not only felt like walking, I felt like going back to sleep. Yuck.

Anyway, I walked and jogged back to the car, and have since eaten. Still really tired. Hopefully I'll wake up soon.

Wednesday Jul 16, 2003 #

Running (Warmup & Cooldown) 10:00 [2] 1.0 mi (10:00 / mi) +25m 9:17 / mi

Strength (Gym & Foot Band) 15:00 [1]

Leg-only Gym workout & foot-band workout incl focus on R-foot eversion. Foot only very lightly sore.

Tuesday Jul 15, 2003 #

Running (Warmup & Cooldown) 15:00 [2] 1.25 mi (12:00 / mi)

Was planning to re-run Fatlands US Short Team Trials, but it was flooded so I bailed and did some trail intervals.

Orienteering 21:00 [4] 3.0 mi (7:00 / mi)

Started off with ~10 minutes of forest running, but the flooded terrain, and my lack of compass and ankle tape made that less interesting. So then I did ~650m sprints on a trail, up-down-up-down (probably <10m total el. change.)
3:14, 2:56, 2:44, 2:22.

Major increases in speed, as I was very slowly getting more confident in the speed my foot could push through these intervals. It felt a little weak/tingly once or twice during the intervals (and I would immediately ease off) and stretching immediately after the cooldown was a little sore, but it recovered well and was fine that afternoon, and the next day.

Monday Jul 14, 2003 #

Strength (Foot band work) 5:00 [1]

Ankle work. Foot tired and okay. A few hours later, I walked 60 minutes (foot okay) rested 15 minutes, and walked 30 minutes, and at the end of all that, my foot got a little sore.

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