Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Wyatt

In the 7 days ending Oct 7, 2006:

activity

time

miles

Running

3:27:01

17.77

(11:39)

28.6

(7:14)

220

Orienteering

2:01:54

9.32

(13:05)

15.0

(8:08)

18c

Total

5:28:55

27.09

(12:08)

43.6

(7:33)

220

18c

averages - sleep:8 rhr:40

1:30

0:00

» now

Saturday Oct 7, 2006 #

Running warm up/down 13:00 [2] 1.8 km (7:13 / km) +20m 6:51 / km
shoes: O-Black/Green VJ Spikes

Trail run to start

Orienteering race 39:12 [4] 4.5 km (8:43 / km)
shoes: O-Black/Green VJ Spikes

Lung-limited the whole way and even went slightly anaerobic w/o hamstring damage for the last few minutes.

I'll call this the day where I'm officially no longer injured, and am just out of shape :)

C • yay! 3

Running 23:00 [2] 2.3 km (10:00 / km)
shoes: O-Black/Green VJ Spikes

Long slow cooldown about an hour after finishing - to start & back...

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: O-VJ Integrator Cleats

Sprint warmup

Orienteering 19:27 [3] *** 3.0 km (6:29 / km)
18c shoes: O-VJ Integrator Cleats

NAOC Sprint, M21. Decided to try running this at the effort I'd run, say, a whole Blue course, and see if my leg would hold up for ~20+ minutes (an effort it could not do last weekend at the Stumble.)

Success, I was lung-limited throughout & even managed to finish (just) ahead of speedy who started 2 minutes behind me.

Did NOT push the finish chute any harder than the rest of the race for want of not damaging the leg.

Felt like I lost only about 10 seconds on two bags, but one leg I thought I did okay looks poor.

Sprint 4 - Splits

Thursday Oct 5, 2006 #

Note

Spent the whole day touristing (incl. a tour bus) at Niagara Falls & didn't make it out for a run.

Wednesday Oct 4, 2006 #

Running 23:35 [2] 3.45 km (6:50 / km)
ahr:139 max:153 shoes: R-Reebok Light Blue

Running 15:00 [2] 1.25 mi (12:00 / mi)
shoes: R-Reebok Light Blue

Drove to Niagara Falls (~7hr.) A little after midnight when all were tucked in bed, I jogged a loop out to see the falls & FallsView resort area. Alas the pretty falls lights were off after midnight.

Tuesday Oct 3, 2006 #

Running warm up/down (Trail) 5:21 [2] 0.64 km (8:22 / km)
ahr:137 max:161 shoes: O-VJ Integrator Cleats

Warmup for McKaig O' loop again

Running tempo 25:37 [3] 3.63 km (7:03 / km) +150m 5:51 / km
ahr:154 max:168 shoes: O-VJ Integrator Cleats

McKaig loop. 2 minutes faster than last week. That's 20% of the way towards my PR in a week... Hamstring still mildly sore/burning in general, and definitely worse than before the Stumble, but not even as bad as 2-3 weeks ago.

Running warm up/down 4:11 [2] 0.56 km (7:28 / km)
ahr:139 max:144 shoes: O-VJ Integrator Cleats

Running 15:00 [2] 1.25 mi (12:00 / mi)
shoes: R-Reebok Light Blue

Probably did something in the evening, I forget what... (10/10)

McKaig 3.3km - Splits

Monday Oct 2, 2006 #

Running 24:59 [2] 3.49 km (7:10 / km) +50m 6:41 / km
ahr:131 max:146 rhr:40 slept:8.0 shoes: R-Reebok Light Blue

The normal grass/paved zig-zag O-loop around the neighborhood. Intentionally moving real slow because the leg isn't really happy with my running yesterday. Not terrible, but not happy. Did the pineapple & ice 4 times today to fight it...

Running 15:00 [2] 1.36 mi (11:02 / mi)
shoes: R-Reebok Light Blue

Some puttering around on and off in the evening, with kids, doing errands...

Sunday Oct 1, 2006 #

Event: Susquehanna Stumble IX

Running 8:00 [2] 0.8 mi (10:00 / mi)

Very short stumble warmup and later some jogging with AJ holding onto the seat of his bike. I won't let him use training wheels any more becuase I've heard, and agree, that they teach bad habits.

Orienteering race 1:03:15 [3] 7.5 km (8:26 / km)
ahr:157 max:181 shoes: O-Black/Green VJ Spikes

Some of this was a 4, but then from ~25-40 minutes in, my hamstring started to get sore - one-general-spot-sore no-tweaks.. So I slowly ratched it back (ahr 165 in 1st half, 150 in 2nd half) and ended up running with David Onkst a bit, catching up occasionally when he would run an extra lap to let me get close again. Very nice course - more on randy's log.

Running (Paved, grass) 19:18 [2] 2.82 km (6:51 / km)
ahr:135 max:143 shoes: R-Reebok Light Blue

9pm

Short - Splits

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