Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Apr 30, 2018:

activity

time

miles

Running

10:04:14

69.62

(8:41)

112.04

(5:24)

Orienteering

5:03:53

18.54

(16:23)

29.84

(10:11)

530

57c

Climbing

1:50:00

Other

1:00:00

Stretching

45:00

Hiking

45:00

Strength

6:00

Total

19:34:07

88.16

141.89

530

57c

1:53

0:00

» now

Monday Apr 30, 2018 #

Note

Moving the rest of my things and starting the unpacking process in the new apartment!

Sunday Apr 29, 2018 #

9 AM

Running warm up/down 16:43 [2] 1.82 mi (9:11 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 58:47 [3] 3.83 mi (15:21 / mi)
11c shoes: Innov-8 X-talon 212

Fun course and woods even with the rain

C • Hey look, I've finally star... 2

Running warm up/down 9:43 [2] 0.87 mi (11:10 / mi)
shoes: Innov-8 X-talon 212

GreenY2JN - Splits

Saturday Apr 28, 2018 #

Event: Troll Cup and Junior National Champs

9 AM

Running warm up/down 17:50 [2] 1.75 mi (10:12 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 54:30 [3] 3.74 mi (14:34 / mi)
12c shoes: Innov-8 X-talon 212

Running warm up/down 9:17 [2] 0.85 mi (10:55 / mi)
shoes: Innov-8 X-talon 212

GreenY1JN Day 1 - Splits

Friday Apr 27, 2018 #

4 PM

Running 45:42 [3] 5.56 mi (8:13 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Rainy BU with Siri and met up with Dhaman at MIT

Thursday Apr 26, 2018 #

Event: CSU Park-o: Peter's Hill

4 PM

Running 25:17 [3] 2.87 mi (8:49 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Back from work. R shin pretty painful. The new shoes, maybe? Not quite sure.

Stretching 15:00 [1]

Helped the shin a lot

6 PM

Running intervals 51:49 [5] 5.82 mi (8:54 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Two lovely orienteers came in for Junior Nationals and are staying with me, so I got to run with Siri and Amanda! Siri paced me for the first and last set of this workout (thanks girlie).
3x (600, 400, 200) at goal 400 paces of 94 (2:21), 89, and 42 for the 200's. I absolutely died in the last 600. Felt like my quads were seizing up and it got really painful. Stopped with 50m to go, because I was just slowing down and hurting more. Siri said the pacing was off on it a bit, so that may have been part of it, but I think most of it was me just dying.
Splits:
2:22, 89, 42
2:18, 89, 40
(2:11), 89, 41

Wednesday Apr 25, 2018 #

Note

Packing up the entire night. I'm moving to a new apartment this weekend, which is going to be kinda crazy given that I'll also be gone for Junior Nationals.

Tuesday Apr 24, 2018 #

7 PM

Running tempo 36:46 [4] 4.53 mi (8:07 / mi)
shoes: Blue Asics Gel-Excite 4

1 mile warm up, 2x 1mi tempo, strides, little cool down. I was going by feel, not looking at my watch on these and they were decently consistent. Since I was doing these by myself, I was expecting about 7:00 for each mile, but I surprised myself and was a littlest speedier!
Splits: 6:40, 6:47

Monday Apr 23, 2018 #

4 PM

Running 12:51 [3] 1.57 mi (8:11 / mi)
shoes: Saucony Guide 10 (Blue)

WOW SPRING IS HERE HALLELUJA

C • WOW 4

Climbing 1:00:00 [2]

Got some v1's that I didn't get last time! Loose plan is to start climbing 2x/week after work. Should be solidly on v2's with that plan by the time Europe rolls around

Running 22:20 [3] 2.61 mi (8:33 / mi)
shoes: Saucony Guide 10 (Blue)

Again, absolutely beautiful!

Sunday Apr 22, 2018 #

9 AM

Running warm up/down 10:26 [2] 0.89 mi (11:44 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 1:40:09 [4] 8.1 km (12:22 / km) +265m 10:38 / km
14c shoes: Innov-8 X-talon 212

My watch stopped somewhere on the way to 5 (I think), and I didn't notice until about 10 (I think), so when I put up my map and route later tonight it's not going to be too great. Bummer.
Overall, took me a while to get used to the scale. Control 1, hesitated because I thought I had gone far enough. Control 2, I curved too far around the green, and the flat area was really challenging for me to read and figure out. Control 4, I was planning my route to 5 as I walked up the hill, but then I got to the top of the hill and really didn't know where I was. Everything else was good though.
Also first overall win on F21!? Lots of people weren't there both days though, and there weren't that many people there anyways.

Running warm up/down 2:46 [2] 0.23 mi (12:02 / mi)
shoes: Innov-8 X-talon 212

Cool down for days

Day 2 - Lake Welch - Red - Splits

Saturday Apr 21, 2018 #

Event: West Point 39th National Meet

9 AM

Running warm up/down 8:47 [2] 0.83 mi (10:35 / mi)
shoes: Innov-8 X-talon 212

Just a bit

Orienteering race 1:30:27 [4] 5.94 mi (15:14 / mi) +265m 13:22 / mi
20c shoes: Innov-8 X-talon 212

C • Nice navigation there! 5

Running warm up/down 3:47 [2] 0.26 mi (14:34 / mi)
shoes: Innov-8 X-talon 212

Light movement. Not really much of a cool down

Day 1 - Lake Frederick - Red - Splits

Thursday Apr 19, 2018 #

5 PM

Running 16:03 [2] 1.88 mi (8:32 / mi)
shoes: Blue Asics Gel-Excite 4

7 PM

Running intervals 41:53 [5] 5.01 mi (8:22 / mi)
shoes: Blue Asics Gel-Excite 4

Intervals at the fens track, which I'm pretty sure is 440 yards. I hadn't eaten since lunchtime at 11am, so cut this workout short. Planned on doing 10x, but ended up doing just 6x 400m. Well, 440 yards. Rest time was about 85 seconds. Mostly going by feel on these since it's not a normal track and lack of food.
Splits: 95, 92, 92, 94, 94, 90.

Tuesday Apr 17, 2018 #

9 PM

Running tempo 31:52 [4] 4.01 mi (7:57 / mi)
shoes: Blue Asics Gel-Excite 4

1mi warm up, 2mi increasing tempo, 1mi cool down. This was a nice light tempo, the plan is 400m intervals either tomorrow or Thursday but I have a few things going on tomorrow so it's probably looking like Thursday.

Stretching 10:00 [1]

Strength 6:00 [3]

Abs - Whew been a while

C • same 1

Sunday Apr 15, 2018 #

11 AM

Running warm up/down 10:00 [2] 1.16 mi (8:37 / mi)
shoes: Saucony Guide 10 (Blue)

Other (Boxing) 1:00:00 [3]

Did a boxing class and it was really hard but fun. I'll be sore tomorrow. Might go back and do it again sometime.

Running warm up/down 8:24 [2] 0.99 mi (8:29 / mi)
shoes: Saucony Guide 10 (Blue)

Saturday Apr 14, 2018 #

11 AM

Running intervals 41:37 [4] 5.08 mi (8:12 / mi)
shoes: Blue Asics Gel-Excite 4

This was hard and miserable. I woke up feeling more congested today and with more of a sore throat, but I had planned on a workout so I went with the plan and decided to feel it out. Originally was going to do 2x (800, 600, 400) at 94 (3:08), 91 (2:16), 89. Ended up struggling my way through one set. Did a few laps on the track to hit 5mi. At least it was nice out.
Splits: 3:11, 2:22, 89

Friday Apr 13, 2018 #

5 PM

Running 44:43 [3] 5.28 mi (8:28 / mi)
shoes: Saucony Guide 10 (Blue)

With a quick stop at home for climbing shoes. Feeling better. Not 100% yet, but we're getting there

Climbing 50:00 [2]

Got a few v1's! Not all is lost!

Running 3:15 [3] 0.36 mi (9:02 / mi)
shoes: Saucony Guide 10 (Blue)

Thought about running back home, but decided it was enough for the day and just ran over to the t

Thursday Apr 12, 2018 #

9 PM

Running 2:05 [3] 0.21 mi (9:55 / mi)
shoes: Saucony Guide 10 (Blue)

To gym

Running 20:08 [3] 2.3 mi (8:45 / mi)
shoes: Saucony Guide 10 (Blue)

On treadmill until I started coughing real hard. I tried to drink water while still running, and I got water all over. I was still coughing, so stopped the treadmill, and then alternated between gulping down water and continuing to hack away.

C • May you have a speedy recov... 2

Running 9:24 [3] 1.05 mi (8:57 / mi)
shoes: Saucony Guide 10 (Blue)

After the coughing stopped, I ran a bit more, but my stomach was doing flip flops thanks to all the water I had just ingested. So this was cut shorter than I planned. I guess it's alright for just getting back and still being somewhat sick.

Running 2:14 [3] 0.16 mi (13:59 / mi)
shoes: Saucony Guide 10 (Blue)

Back home

Tuesday Apr 10, 2018 #

Stretching 20:00 [1]
(sick)

Monday Apr 9, 2018 #

Note
(sick)

It's the flu. Cough, runny nose, sore throat, whole body aching. All around pretty terrible. Left work after a couple hours today and not going in tomorrow either.

C • Sending hugs 3 3

Sunday Apr 8, 2018 #

Hiking 45:00 [1]
(sick)

Disappointed that I'm sick -- I was ready for a solid, hard week of training. This was a nice easy walk in the woods, and was definitely the max I could do today.

Saturday Apr 7, 2018 #

12 PM

Running warm up/down 11:37 [2] 1.49 mi (7:48 / mi)
shoes: Saucony Guide 10 (Blue)

Quick warmup -- was rushed and started warming up too late.

Running race 5:35 [5] 1.5 km (3:43 / km)

My first 1500m! I was in the second heat (unfortunately) and just kept passing people throughout the entire race. By the last lap I had put a pretty sizeable gap between me and the second place runner. It would have been nice to be in the first heat with the faster folks to have more people to really race against. Splits were 88, 92, 90, 65 (for the last 300m). Happy with this race overall, I wasn't sure how it would go.

Running warm up/down 30:03 [2] 3.38 mi (8:53 / mi)
shoes: Saucony Guide 10 (Blue)

Did a longer cool down to venture out and find some food. I followed directions to run to a nearby Subway, but when my phone said I was there, the only building around was a Walmart. The Subway was inside the Walmart. Ok, so I can just go in and get my Subway, not a problem. I walked in and couldn't find the Subway inside for the life of me. No biggie, I'll just get some yogurt and bagels from the grocery section, that's easy enough. I picked out some nice blueberry bagels and blackberry yogurt, and checked out. Just after I paid and was walking towards the exit, I spotted the Subway. Right next to the entrance/exit at the front of the store. Sigh. I like bagels so it's all good, but man I should have seen that. I ran back to the meet, and the sun started shining, and it was finally warming up! About 100m away from the team area, WHAM! I completely ate it, and went down hard. Broke open both my bagel bag and my yogurt container. There was a wire loop that somehow I got my feet caught up in, and it just took me down. Dusted myself off, and ran the last few seconds over to the team. Overall, a mostly successful adventure.

Wednesday Apr 4, 2018 #

Note
(rest day)

Thinking about the future in terms of classes and careers and things of that nature gets me in a mood. Feeling a little stressed and sleep-deprived, so I took the day off to try get to bed really early and get some quality sleep. Have a 1500m race this Saturday, which is going to be rough after this lack of substantial training. Plan is to actually run Thursday and Friday, then see how Saturday goes. Then get back into the regular swing of things.

C • 1

C • Good luck! 1

Tuesday Apr 3, 2018 #

5 PM

Running 24:50 [3] 2.99 mi (8:18 / mi)
shoes: Blue Asics Gel-Excite 4

Monday Apr 2, 2018 #

5 PM

Running 26:27 [3] 2.88 mi (9:11 / mi)
shoes: Saucony Guide 10 (Blue)

Headache at work while starting my run. Fell asleep promptly after getting home, and had a solid 3 hour nap. I think I needed it. But then ended up staying up late trying to figure out various things including course registration. I have a sizable amount of miscellaneous things like that going on this week, unfortunately neglected from the weekend.

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