Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Nov 11, 2006:

activity

time

miles

Running

3:52:43

21.4

(10:52)

34.44

(6:45)

466

Orienteering

2:18:41

13.7

(10:07)

22.05

(6:17)

430

37 /

51c

72%

Total

6:11:24

35.1

(10:35)

56.49

(6:34)

896

37 /

51c

72%

1:30

0:00

» now

Saturday Nov 11, 2006 #

Event: BATONA 500

Orienteering warm up/down 25:00 [2] 3.13 km (7:59 / km) +40m 7:30 / km
ahr:135 shoes: O-Black/Green VJ Spikes

Warmup incl. a loop through the useful warmup/training area.

Orienteering race 50:32 [5] *** 8.66 km (5:50 / km) +120m 5:27 / km
ahr:171 max:178 spiked:18/24c shoes: O-Black/Green VJ Spikes

Ran around Batsto A-event - worst error was ~1 minute plus a few 10-20's, and my result was pretty good (if you compare to Americans that is.) Beat Clem much earlier in than I thought I would. Still not running as fast as him, but clean, and running okay. On 1st half, hopping through the blueberries while I ran was fine but by the end the strength to power through them was really waning and I was swerving a lot to find the thinner patches.

Orienteering 13:23 [3] *** 2.11 km (6:21 / km) +20m 6:03 / km
ahr:157 max:176 spiked:8/12c shoes: O-Black/Green VJ Spikes

Sprint "B". Was planning to take this as a modeate cool-down pace so as to not hurt the leg, and was ~152ahr for the first half. But then Karl, who'd caught me a minute was trying to pull away and I decided to at least keep up with him, which brough me to about a 162 ahr, but that still wasn't pushing enough to keep me ahead - it was only a nav. error by Karl that allow my 162hr pace to hold me ahead though near the Go control, but then he decided to pass me and so I had to do a surge to my full race pace to prevent him from passing me. Go Karl. Interestingly, I found that a 12 second chute was doable, vs. the 16 I managed during the race itself (although I now recall I went back there because I didn't hear the beep.)

I actually navigated worse than on the regular course despite planning to run slower and take the extra time to navigate well. Go figure.

C • Sprints 2

Day 1 Blue - Splits

Friday Nov 10, 2006 #

Running 27:33 [2] 3.98 km (6:55 / km) +50m 6:31 / km
ahr:126 max:140

Loops around the Frazer PennDOT building waiting for my number to be called for my Driver's license photo. And after all that waiting, they said - oh, you have a new addres - we'll yes, we mailed your request to come in here to your new address, but that doesn't mean it will be printed on your new card. If you want the address in our mailing address computer to go onto your drivers license, that's another line. I said "f" that, so now I have a new driver's license that expires in 2010, that still has the address I last lived at in '04...

Thursday Nov 9, 2006 #

Running 28:55 [2] 4.55 km (6:21 / km)
ahr:138 max:154 shoes: O-Black/Green VJ Spikes

Checking the km marks on a section of the VF 5 mile loop. GPS & marks 3.5, 4, 4.5, 5 & 5.5km all agree pretty consistently.

Wednesday Nov 8, 2006 #

Running (Treadmill) 8:00 [2] 0.78 mi (10:16 / mi)

11PM. I really don't like running on a treadmill. Did 8 minutes of planned 20...

(AM work to be logged...)

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: O-Mixed purple & black

Warmup/down on McKaig loop. Wet. Shoes saturated before start. Good wet-feet training - something I clearly suck at.

Running tempo 20:40 [4] 3.52 km (5:52 / km) +150m 4:50 / km
ahr:165 max:175 shoes: O-Mixed purple & black

McKaig loop with soaking wet feet in the rain. Notably slower than last week, as I'm not super-fast in the rain. Shouldn't worn different shoes too as these don't have SuperFeet insoles. Time also marred by a 15 second walking section while some guys two black dogs decided to jump up and down on me while he watched. Can't these dog owners keep control of their dogs? There are things called leashes for those dogs that haven't learned self control...

McKaig 3.3km - Splits

Tuesday Nov 7, 2006 #

Running hills (Rugged trails) 1:01:00 [2] 5.0 mi (12:12 / mi) +200m 10:51 / mi
shoes: R-Reebok Light Blue

A bunch more trail exploring between River Crest & the Schuykill. This was the prettiest run I've done in at least a year - fall colors, leafy forests, rocky-bottom canyons with stream cascades worthy of coffee table books, open fields, narrow cliff-top trail with a great view. I'd strong suggest it for any locals looking for a nice run in the next week or two.

Coarse map of the pretty part of the run: http://www.gmap-pedometer.com/?r=532129

Running (Grass, trails) 29:00 [2] 2.5 mi (11:36 / mi)
shoes: R-Reebok Light Blue

PM run.

R-knee is achy today, which tradionally happens after a R-IT flare up (which didn't happen), but rain's a comin', so that's probably it ;)

Monday Nov 6, 2006 #

Running (Grass/paved) 14:41 [2] 2.29 km (6:25 / km) +22m 6:07 / km
ahr:128 max:143 shoes: R-Reebok Light Blue

AM: Low on time, and apparently low on effort too.

Running 21:43 [2] 3.61 km (6:01 / km) +24m 5:49 / km
ahr:129 max:142 shoes: R-Reebok Light Blue

Had a 32oz Code Red w/dinner, which I think was part of the impetus toward me (a) getting out the door to run at 11pm, and (b) doing it as a gargoyle w/my GPS, HR monitor, headlamp, cellphone/MP3 player w/ear-piece...

First time I've ever run outside w/music. Could be quite useful if doing a boring route, but would need better ear-gear, such as a BT earpiece? :)

L-hamstring burning a bit, but still not nearly as bad as two weeks ago. Worth it if I can get a 2nd on a well-attended DVOA Red (and on the current trend, I may even have a shot at j-man before the year is out... who'da thunk it 2 months ago?)

Sunday Nov 5, 2006 #

Running warm up/down (Grass) 6:04 [2] 0.94 km (6:27 / km) +20m 5:50 / km
ahr:123 max:146 shoes: R-Reebok Light Blue

Warmup, wimpy.

Orienteering race 49:46 [4] *** 8.15 km (6:06 / km) +250m 5:18 / km
ahr:166 max:180 spiked:11/15c shoes: O-Black/Green VJ Spikes

Hammered well around White Clay Creek. Good nav. with only a few 10-20 second errors, plus kept checking HR and pushing if it wasn't over 170. Chose lots of trail running options to make this strategy work - I don't think hammering through the blueberry flats in NJ will be as foolproof.

A year ago a run like this would've netted me a win, but 2nd to Clem, beating Speedy, Flavius & Randy is pretty nice.

Hamstring burned on Mon/Tue, nothing like 3 weeks ago.

Running warm up/down 5:07 [2] 0.62 km (8:15 / km)
ahr:119 max:132 shoes: O-Black/Green VJ Spikes

Cooldown, after 10 min or so.

Red - Splits

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