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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Apr 17, 2005:

activity # timemileskm+m
  Running5 4:19:38 24.12(10:46) 38.82(6:41) 470
  Orienteering3 2:59:45 13.7(13:07) 22.05(8:09) 530
  Strength1 5:00
  Total7 7:24:23 37.82 60.87 1000

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Sunday Apr 17, 2005 #

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: O-Black/Green VJ Spikes

Warm up & short warm down...

Orienteering race 1:01:45 [4] *** 9.05 km (6:49 / km) +200m 6:09 / km
shoes: O-Black/Green VJ Spikes

1:5000 map @ Hawk Mtn. w/map exchange made for kindof a really long Sprint.

I did make another 1:5000 mistake, not going around on a trail (which was often the best option for much of the leg.) Didn't loose much time overall, but still got beat by ~1:30...

Saturday Apr 16, 2005 #

Running warm up/down 20:00 [2] 2.1 mi (9:31 / mi) +40m 8:59 / mi
shoes: R-Reebok White/Gray/Red

VF Park

Running tempo (Grass) 35:38 [4] 5.2 mi (6:51 / mi) +50m 6:39 / mi
shoes: R-Reebok White/Gray/Red

Same 5.2 mile loop as on Jan. 30. I was ~4% slower this time. Last time was a thin layer of snow, over pavement. This time I stayed on the grass.

Start at corner where 5.2 mile slow has a junction with the short spur to the Welcome Center parking lot, run inside paved trail, within 2m of pavement. Splits at gulph mills road crossing, right turn, end of parking lot road, gulph mills road xing, old dirt road xing, right turn near 23, Washington's monument parking lot road xing, maintenance road xing, finish
7:43, 8:20, 2:16, 1:38, 2:55, 1:00, 4:29, 4:56, 2:21

Friday Apr 15, 2005 #

Running long 2:15:00 [2] * 15.0 km (9:00 / km) +300m 8:11 / km
shoes: R-Reebok White/Gray/Red

Perimeter of VF Park, Mt Joy & Misery side of Shuykill. Found a newly improved trail along the river from about mid-park to Washington's HQ. Read O-sport (old one) to pass the time...

Thursday Apr 14, 2005 #

Orienteering long (VF Mt. Misery, USGS) 50:00 [2] ** 5.0 km (10:00 / km) +250m 8:00 / km
shoes: O-Black/Green VJ Spikes

Attempted a long slow on Mt. Misery's hills, but the gas tank hit empty at 40 minutes so I jogged it back to the car. I ate all I could of cereal for breakfast, but I remembered too late that the reason I stopped eating was because I ran out of cereal, not because I was full...

Strength (Hip & Ankles) 5:00 [1]

But at least I added some hip/ankle work. I need to get more regular in doing this again, as my R-IT has been a touch sore on occasion over the last few weeks.

Wednesday Apr 13, 2005 #

Running 29:00 [2] * 3.2 mi (9:04 / mi) +50m 8:39 / mi
shoes: R-Reebok White/Gray/Red

Running from my home, I can't get very much climb in, unless I just run up and down the steepest roads over and over again. I think a neighbor might begin to wonder....

Tuesday Apr 12, 2005 #

Orienteering warm up/down (Course Setting) 40:00 [2] *** 4.0 km (10:00 / km) +80m 9:05 / km
shoes: O-Black/Green VJ Spikes

Checking out control points for the mid-May Sprint & White/Yellow at Green Lane (DVOA.)

Orienteering tempo 28:00 [4] *** 4.0 km (7:00 / km)
shoes: O-Black/Green VJ Spikes

Two loops of the Sprint course. Got stuck really bad on a rose/thorn thing. Several 1/2" thorns sticking out from 3 big branches totally trapped me at one point. As this was not a race, I took 2 minutes to detached myself from it, and then, as it was on a good approach to one control, I stomped it repeatedly into the ground so it hopefully won't get competitors (or the course setter again :) I was in view of a school building though, so there may have been a few teachers thinkings I was little loopy. None called the cops though... Either that or I was in the woods when they drove by...

Monday Apr 11, 2005 #

Running (Grass, dirt, paved) 31:00 [2] 3.3 mi (9:24 / mi) +30m 9:08 / mi
shoes: R-Reebok White/Gray/Red

Loop around near home, mostly on mowed grass, 2 minutes on a wooded trail, 5 on a dirt road. And yet, I peeled a tick off after I finished. Big guy, still crawling. Time to spray when running...

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