Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Apr 30, 2017:

activity

time

miles

Running

5:29:45

38.78

(8:30)

62.4

(5:17)

Other

2:50:00

Strength

2:35:00

Orienteering

2:29:00

10.47

(14:14)

16.85

(8:51)

415

59c

Hiking

1:00:00

Soccer

1:00:00

Total

15:23:45

49.24

79.25

415

59c

1:55

0:00

» now

Sunday Apr 30, 2017 #

10 AM

Running warm up/down 10:48 [2] 1.07 mi (10:06 / mi)
shoes: Innov-8 X-talon 212

Warm up

Orienteering race 1:06:41 [4] 7.4 km (9:01 / km) +180m 8:02 / km
12c shoes: Innov-8 X-talon 212

Really fun course. I'm happy with how I did. I faded a little bit in the middle, so I know that the number one thing I need to work on for the next two months is speed.
Overall team trials went well. I can't get over how much fun I had this weekend. Fun terrain, fun courses, fun people to be around! Definitely up there on the list of orienteering weekends!

Running warm up/down 8:57 [2] 0.79 mi (11:20 / mi)
shoes: Innov-8 X-talon 212

Cool down with Izzy and Siri

Green - Splits

Saturday Apr 29, 2017 #

10 AM

Running warm up/down 4:59 [2] 0.57 mi (8:45 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 44:20 [4] 4.0 km (11:05 / km) +155m 9:17 / km
13c shoes: Innov-8 X-talon 212

Satisfied with this race. Had two mistakes and a few bobbles but I had a lot of fun while racing

Running warm up/down 8:33 [2] 0.64 mi (13:22 / mi)
shoes: Innov-8 X-talon 212

Green - Splits

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet

1 PM

Running warm up/down 10:06 [2] 1.0 mi (10:06 / mi)
shoes: Black Asics Gel-Excite 4

Warming up

Orienteering race 18:40 [5] 3.0 km (6:13 / km) +80m 5:29 / km
25c

Had some hesitation on the first control and a small mistake on control 13 but otherwise technically sound. Physically I need some work. I hit a wall about halfway to 2/3 of the way in.

Running warm up/down 5:49 [2] 0.52 mi (11:11 / mi)
shoes: Black Asics Gel-Excite 4

Cool down

Short - Splits

Monday Apr 24, 2017 #

8 AM

Running 24:58 [3] 3.16 mi (7:54 / mi)
shoes: Black Asics Gel-Excite 4

Morning birthday run before the first final of the week!

8 PM

Soccer 1:00:00 [3]

Took a study break and went to the lighted field for some basketball first, then soccer scrimmaging 2v2

Saturday Apr 22, 2017 #

Event: West Point National Meet

9 PM

Running tempo 30:26 [4] 4.0 mi (7:37 / mi)
shoes: Black Asics Gel-Excite 4

1 mile warmup, 2 mile tempo, 1 mile cool down

Thursday Apr 20, 2017 #

3 PM

Running 28:49 [2] 3.2 mi (9:00 / mi)
shoes: Black Asics Gel-Excite 4

Running over to Franklin Park via the Southwest Corridor

Orienteering 19:19 [3] 1.52 mi (12:43 / mi)
9c shoes: Black Asics Gel-Excite 4

This was lovely open woods except there was a lot of trash :( I only did about half of the course I had designed for myself because I knew I still had a 3 mile run back and I didn't want to be dead tomorrow. Next time I'll probably take the T over so that I can orienteer for longer and further.

Running 31:30 [2] 3.22 mi (9:47 / mi)
shoes: Black Asics Gel-Excite 4

Running back to campus, relaxed and slowly

Tuesday Apr 18, 2017 #

6 PM

Running intervals 44:18 [5] 5.14 mi (8:37 / mi)
shoes: Black Asics Gel-Excite 4

1 mile warmup, strides, 2x 800m, 2x 600m, 1.3 mile cool down. I didn't feel great on these. Planned to do 400's at the end but I was falling off of my times for the other intervals, so I just went to the cool down.
Splits: 3:04, 3:13, 2:21, 2:20.

10 PM

Strength 50:00 [3]

Leg strength:
- core warmup
- 4x8 dead bugs
- 4x6 Romanian dead lifts
- 4x8 reverse lunges
- 4x12 slow incline mountain climbers
- 4x8 goblet squats
- 4x8 glute bridges
- stretching!

Monday Apr 17, 2017 #

9 PM

Running 42:09 [3] 5.11 mi (8:15 / mi)
shoes: Black Asics Gel-Excite 4

Runnin runnin runnin

Strength 5:00 [3]

A bit o planks

Saturday Apr 15, 2017 #

11 AM

Hiking 1:00:00 [1]

Around the reservoir in Middleton.

Friday Apr 14, 2017 #

Note

Really busy week for me school-wise. 3 lab reports to do, one final project, one final, one midterm, and two quizzes. It's really hard for me to not prioritize school work, although I know that training should have just as much priority. It's something that I need to work on. I just find it very difficult to call school-related things "good enough".

Monday Apr 10, 2017 #

11 PM

Strength 30:00 [3]

Quick gym sesh

Sunday Apr 9, 2017 #

Other (Volleyball) 1:30:00 [2]

Enjoying the nice weather on the sand volleyball courts!

Saturday Apr 8, 2017 #

Running race 21:14 [5] 5.0 km (4:15 / km)
shoes: Black Asics Gel-Excite 4

5k run with some friends. We got there just before the start, so didn't have time for a warmup and got stuck behind people at the start, but it was fun.

Thursday Apr 6, 2017 #

7 AM

Strength 35:00 [3]

Woke up early to hit the gym before class. Upper body day:
- 4x10 dumbbell bench press
- 4x8 barbell rows
- 4x8 standing overhead press
- 4x8 pushups
- 3x12 kneeling lat pull down
- 4x 40sec plank

7 PM

Other (Football) 20:00 [3]

Final intramural flag football game!

11 PM

Other (Volleyball) 30:00 [3]

Entered a 2v2 volleyball tournament and lost 2-0 in the first round :( They were good games though.

Other (Basketball) 30:00 [2]

Messing around on the courts after the volleyball loss

Wednesday Apr 5, 2017 #

11 PM

Strength 35:00 [3]

Squeaked in a quick workout before the gym closed. Leg day:
- core warmup
- 4x6 Romanian deadlifts
- 4x8 dead bugs
- 4x8 reverse lunges
- 4x12 incline slow mtn climbers
- 4x8 goblet squat
- 4x8 glute bridge

Tuesday Apr 4, 2017 #

5 PM

Running tempo 31:26 [4] 4.0 mi (7:52 / mi)
ahr:165 max:183 shoes: Black Asics Gel-Excite 4

1 mile warmup, 2 mile tempo, 1 mile cool down.

Sunday Apr 2, 2017 #

5 PM

Running 13:20 [3] 1.63 mi (8:11 / mi)
shoes: Black Asics Gel-Excite 4

Running over to Parsons with Dylan to watch Matt's baseball game

7 PM

Running 12:23 [3] 1.62 mi (7:39 / mi)
shoes: Black Asics Gel-Excite 4

Aaaand running back to IV with Dylan from the baseball game

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