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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Nov 30, 2015:

activity # timemileskm+m
  Running13 8:17:48 55.93(8:54) 90.0(5:32)
  Alpine Skiing1 5:00:00
  Soccer2 3:00:00
  Orienteering2 1:14:00 7.22 11.6261c
  Strength1 11:00
  Total17 17:42:48 63.15 101.6261c

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Monday Nov 30, 2015 #

Soccer 1:30:00 [3]


Saturday Nov 28, 2015 #

Running 52:15 [3] 4.91 mi (10:38 / mi)
shoes: Asics GT-1000 4

First Bench with the girls.

Friday Nov 27, 2015 #

Alpine Skiing 5:00:00 [3]

First day skiing this year!! We went to Mount Baker, and it was an alright ski area. Took a sick picture of me jumping off a lil' jump.

Thursday Nov 26, 2015 #

Running 22:39 [3] 3.03 mi (7:29 / mi)
shoes: Asics GT-1000 4

Turkey Trot with a bunch of alumni back for Thanksgiving! We weren't racing, but we still went somewhat fast.

Wednesday Nov 25, 2015 #

Running 46:27 [3] 5.77 mi (8:03 / mi)
shoes: Asics GT-1000 4

Several alumni came back and the girls and I ran with Sarah and chatted about college.

Tuesday Nov 24, 2015 #

Running 52:39 [3] 5.96 mi (8:50 / mi)
shoes: Asics GT-1000 4

First Bench on Cougar Mountain with the girls. :)

Monday Nov 23, 2015 #

7 PM

Soccer 1:30:00 [3]

First soccer practice!

Saturday Nov 21, 2015 #

Event: COC Winter O' Series / WIOL #2 - North SeaTac Park
 

Running warm up/down 6:54 [2] 0.79 mi (8:44 / mi)
shoes: Innov-8 Mudclaw 265

A little bit of warmup

Orienteering race 26:48 [4] 3.02 mi (8:52 / mi)
15c shoes: Innov-8 Mudclaw 265

WIOL #2 (my first one) at North SeaTac Park. I was a little worried about being sick, but I powered through my runny nose for the race. It mostly went well. The trickiest part is the northern part of the park, where there's a mix of white forest and open land, and the trails and thickets are not always very distinct.

Orienteering 15:17 [3] 1.39 mi (11:00 / mi)
7c shoes: Innov-8 Mudclaw 265

Out on the long advanced course for extra practice. The northern part of the map was without trails (thank you, Mike!), and I decided to only do that portion because I wasn't feeling great. Good training!

Wednesday Nov 18, 2015 #

Note
(sick)

Still feeling gross. Went home early to rest and took a 4 hour nap in the early afternoon.

C • Get well, like, really soon... 1

Tuesday Nov 17, 2015 #

Note
(sick)

Skipped 5th period and slept in before heading in to school for the rest of the day.

Monday Nov 16, 2015 #

Note

Didn't run after school because my first soccer practice was scheduled for the evening. But 30 minutes before practice, I found out that practice was cancelled because not enough girls could make it.

Sunday Nov 15, 2015 #

Running 46:52 [3] 4.01 mi (11:41 / mi)
shoes: Asics GT-1000 4

Hellloooo again hills! Siri and I ran Baby Shy Bear for our first run back because I had really missed running Shy Bear throughout the XC season. The trails had lots of puddles and we got our feet wet several times, but it was a nice, easy "let's get back into running" run.

Saturday Nov 14, 2015 #

Orienteering 3:00 [3]
12c shoes: Asics GT-1000 4

Micro O #1, working on flow.

This was a training day set up by Mike at Magnuson Park. While he finished setting up the Varsity WIOL course from last Saturday, the athletes ran 2 micro courses (same controls, but different order).

Orienteering 3:00 [3]
12c shoes: Asics GT-1000 4

Micro O #2, working on flow.

Running warm up/down 2:35 [2] 0.34 mi (7:36 / mi)
shoes: Asics GT-1000 4

Little itsy bitsy warm up before the varsity course from last week, so we wouldn't be starting while really cold.

Orienteering 25:55 [3] 2.81 mi (9:13 / mi)
15c shoes: Asics GT-1000 4

It was nice to be orienteering again, and good to be training before my first WIOL race next week. It went well for the most part, although I did have trouble reading the vegetation, especially in the area with 2, 5, and 9, because I thought it would be more obvious than it was. Tried to get my splits in order to better compare to the varsity racers last week. With my time I would have been the first girl and behind 2 boys.

S-1 0:51 (split my watch a little late on this one)
1-2 3:03
2-3 1:08
3-4 1:25
4-5 2:07
5-6 ?
6-7 ? (5-7 was 3:22)
7-8 1:26
8-9 3:27
9-10 1:42
10-11 1:53
11-12 1:29
12-13 0:45
13-14 1:50
14-15 0:42
15-F 0:44

Saturday Nov 7, 2015 #

Running warm up/down 19:01 [2] 2.09 mi (9:06 / mi)
shoes: Asics GT-1000 4

Warm up with the girls, very focused and quiet.

Running race 19:36 [5] 5.0 km (3:55 / km)

State race! I'm happy with how it went. I went out fast, but not too fast, and although I slowed down, I was passing people throughout. For a while I was running with Sophia Lindstrom, a sophomore on our team, which really helped me to push myselft. We caught up to Carlyn at about mile 1 and stayed with her for a little bit but Sophia and I pulled ahead slowly. Sophia gradually pulled away from me too, at about mile 2. In the last half mile or so I passed 3 girls, moving up from 20th to 17th, and I tried to catch another girl in the last 100m or so, but as soon as she realized I was there she was having none of it and stayed ahead of me. I kept pushing myself the whole time during the race, and I'm really pleased with it because of that.

As a team, we won!!! It was a very exciting day for us, and the boys placed 2nd! We also made friends with the Selah girls' team. :)

Friday Nov 6, 2015 #

Running 29:47 [2] 3.31 mi (9:00 / mi)
shoes: Asics GT-1000 4

State course preview and two buildups at the end.

Thursday Nov 5, 2015 #

Running 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Asics GT-1000 4

Reverse DQ, with pinecone park on our way back. It took about 10000000 tries but I threw 1 pinecone through the dinosaur flag!

We leave for State tomorrow morning, run a course preview tomorrow afternoon, and race on Saturday.

Wednesday Nov 4, 2015 #

Running 53:27 [5] 5.89 mi (9:04 / mi)
shoes: Asics GT-1000 4

1.9 mile Nursery warmup to Maywood. Stretching & buildups, then 2x 400m, 3x 300m, 2x 200m buildups. 1.7 mile cool down.

Splits: 83, 83. 60, 59, 59. 42, 38.

Tuesday Nov 3, 2015 #

Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Asics GT-1000 4

Drug park with the team.

Monday Nov 2, 2015 #

Running intervals 50:36 [5] 5.72 mi (8:51 / mi)
shoes: Asics GT-1000 4

2.4 mile warmup to Maywood. Stretch and buildups, then 3 sets of 2x 400m at increasingly faster paces. Targets were 92-93, 87-88, 82-83. 1 mile cool down back to Liberty.

Splits: 93, 95. 88, 86. 83, 81.

Sunday Nov 1, 2015 #

Strength 11:00 [3]

Planks, crunches, etc.

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