Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Jan 14, 2007:

activity	#	time	miles		km		+m
Running	7	6:09:39	37.94	(9:45)	61.05	(6:03)	460
Orienteering	1	48:07	4.66	(10:19)	7.5	(6:25)	200
Strength	4	18:00	0.6		0.97
Walking	1	8:00	0.52	(15:31)	0.83	(9:38)	100
Total	7	7:23:46	43.71		70.35		760

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Sunday Jan 14, 2007 #

Running warm up/down 9:00 [2] 0.8 mi (11:15 / mi) +40m 9:44 / mi
shoes: R-Nike Blue & White

Orienteering tempo 48:07 [4] 7.5 km (6:25 / km) +200m 5:40 / km
shoes: R-Nike Blue & White

Rerun of VF Goat II. Very wet forest - not raining, but rained all day yesterday, and still foggy... Pushed properly about 75% of the way, slacked a bit. Missed one control probably 3 meters to my side, turned around and saw it 25 meters behind... Missed a few seconds here and there at other bags too. 16 seconds behind Vadim's day-of-event run.

Strength 1:00 [1]

60 crunches...

Score-O - Splits

Saturday Jan 13, 2007 #

Running (Paved, dirt, mud, briars) 1:00:00 [2] 6.0 mi (10:00 / mi)
shoes: R-Nike Blue & White

Vaguely following the Crow Creek from the train tracks to the turnpike, leading Vadim on a messy run. Narrow muddy trails through briar. Some step-in-the-creek crossings, a construction area with some saturated, freshly churned, shoe sucking mud... Entertaining run.

Friday Jan 12, 2007 #

Running (Trail, forest) 50:00 [2] 5.26 mi (9:30 / mi)
shoes: R-Nike Blue & White

1st half with Jackie, Angelica & Tom. Then bailed early and did some secret training drills on the way back.

C • I was aware of "russian" secre... 2

Strength 6:00 [2] 0.6 mi (10:00 / mi)
shoes: R-Nike Blue & White

The drills... some skips, some hops, some leaps, some sideways running.

Thursday Jan 11, 2007 #

Running intervals (Track) 6:34 [5] 2.0 km (3:17 / km)
ahr:160 max:180 shoes: R-Nike Blue & White

10x200m hard w/200m jog between. Range was :41 to :37

Running warm up/down (Paved, Grass, Track) 54:58 [2] 8.87 km (6:12 / km) +80m 5:56 / km
ahr:144 shoes: R-Nike Blue & White

Wednesday Jan 10, 2007 #

Running long 1:32:32 [2] 14.68 km (6:18 / km) +200m 5:54 / km
ahr:139 max:164 shoes: R-Nike Blue & White

w/Angelica & Jackie. Loops at VF, near Valley creek. Ran through a pretty snowstorm. Just dusted the ground but the air was quite pretty for a few minutes.

Walking hills (Treadmill) 8:00 [2] 0.83 km (9:38 / km) +100m 6:01 / km
ahr:120 shoes: R-Nike Blue & White

Warmup for eve. exercise

Strength (Hip, Ankle, 1-leg-pushups) 8:00 [1]

Tuesday Jan 9, 2007 #

Running intervals (Grass, Dirt, Trails) 31:00 [4] 4.0 mi (7:45 / mi) +80m 7:18 / mi
ahr:165 max:171 shoes: R-Nike Blue & White

Speedplay - 10min on, 10 min off, fast portion. Full route was the 7.2 mile Bonnie's loop

Running warm up/down 36:00 [2] 3.2 mi (11:15 / mi) +60m 10:38 / mi
ahr:140 shoes: R-Nike Blue & White

Slow portion of speedplay

Strength (Core) 3:00 [2]

60 crunches, 20 pushups. (Saw barb's comment about spending more time training than APing and thought that might help balance things...)

Note

Training volume: 154th, 217.8hrs/last-365 (for reference...)

Monday Jan 8, 2007 #

Running (Paved, wet grass) 29:35 [2] 2.8 mi (10:34 / mi)
ahr:125 shoes: R-Nike Blue & White

Windy, raining, sluggish. Right calf generally sore after yesterday's run. But all-in-all not a bad day. (Still happy about yesterday's time trial as it suggests I may be able to have a decent Spring season - and if I work hard enough, I've still got a chance at WOC...)

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