Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending Oct 31, 2017:

activity

time

miles

Running

11:01:36

73.17

(9:02)

117.76

(5:37)

Orienteering

4:43:46

18.06

(15:43)

29.06

(9:46)

38c

Climbing

1:30:00

Other

45:00

Total

18:00:22

91.23

146.83

38c

averages - sleep:6.7

2:26

0:00

» now

Tuesday Oct 31, 2017 #

6 PM

Running intervals 1:04:50 [5] 6.92 mi (9:22 / mi)
shoes: Blue Asics Gel-Excite 4

Whew this was the hardest workout I've done in a long while. Warm up, 1 mile tempo, 10x300m at "finishing pace", 1 mile tempo, cool down. My hamstrings really started cramping up in the last three 300's, so my second 1 mile tempo was more of a slightly-faster-than-normal pace.

Splits:
1 mile tempo: 6:18
10x 300m: 63, 62, 62, 62, 60, 61, 62, 63, 61, 61
1 mile tempo: 7:07

(yeahhh @ the last tempo. also probably the 10.5mi yesterday didn't help) Will be rolling out my hammies tonight.

C • was this a track workout? 2

Monday Oct 30, 2017 #

6 PM

Running 1:35:48 [3] 10.64 mi (9:00 / mi)
shoes: Black Asics Gel-Excite 4

Wasn't planning on doing a long run today but some teammates were doing it, and I need to get in at least a few long runs before my half marathon so I figured the heck with it. I love running :) R knee hurting the last 2-3 miles, so I iced it after getting back.

C • Half marathon 3

Sunday Oct 29, 2017 #

Note

JNT all-team call this afternoon. I always feel very inspired after some talking with Erin (and now Greg!). I've been very busy with classes and research and tutoring, so trying to find time to fit in training has been extremely difficult. But I'm going to just do it and suffer the repercussions (namely grades and sleep). Training makes me feel better in general too--those endorphins are great. 10/10 would recommend.

C • Saaame 1

C • Balance 3

9 AM

Running 49:44 [3] 5.22 mi (9:32 / mi)
shoes: Black Asics Gel-Excite 4

Busa Bushwack 5.3mile race, but after barely running last week I just did this as a pleasant run through the trails. A race would have gone poorly I think.

Running 5:58 [3] 0.64 mi (9:19 / mi)
shoes: Black Asics Gel-Excite 4

Even though I didn't race, I did a cool down with one of my teammates who did.

Tuesday Oct 24, 2017 #

5 PM

Running tempo 31:11 [5] 3.73 mi (8:22 / mi)
shoes: Blue Asics Gel-Excite 4

Did a tempo workout - alone. Workouts on your own suck. A lot. But I forced myself to do it.
1 mile warm up, 5min on (2.5min rest), 4min on (2min rest), 3min on (1.5min rest), 2min on (1min rest), 1min on (30sec until I made it back to my building and had to go to an event).

Monday Oct 23, 2017 #

6 PM

Other (Volleyball) 45:00 [2]

Intramural sand volleyball game. It was super competitive between us and the other team, but they ended up winning by just a little bit. This was a playoff game, so the season is over. Bummer that I couldn't have gone to more games. I love volleyball!

Saturday Oct 21, 2017 #

10 AM

Running warm up/down 15:09 [2] 1.61 mi (9:25 / mi)
shoes: Blue Asics Gel-Excite 4

Running race 27:18 [5] 6.0 km (4:33 / km)

Wowza I died hard at mile 3. Was able to pick it up again for the last portion, but there was a solid chunk of time there where I slowed down by about 1min/mile.

Running warm up/down 8:24 [2] 0.7 mi (12:00 / mi)
shoes: Blue Asics Gel-Excite 4

Friday Oct 20, 2017 #

9 PM

Running 29:55 [2] 2.25 mi (13:18 / mi)

Underwear run :)

Thursday Oct 19, 2017 #

9 PM

Running 30:18 [3] 2.83 mi (10:42 / mi)
shoes: Blue Asics Gel-Excite 4

A buddy of mine on the club ultimate team had to do a running workout so I joined since I missed practice due to a SpaceX info session. This was all on an indoor track, so my watch was a bit off. 1 mile warm up, 2x 400m, 5min rest, 5x 200m, lil cool down. A bit of faster stuff was fun to do.

Wednesday Oct 18, 2017 #

6 PM

Running 16:46 [3] 2.02 mi (8:18 / mi)
slept:7.0 shoes: Black Asics Gel-Excite 4

Northeastern --> Henry St

Running 6:23 [3] 0.67 mi (9:32 / mi)
shoes: Black Asics Gel-Excite 4

To the basketball courts

Orienteering 4:53 [3] 0.46 mi (10:37 / mi)
shoes: Black Asics Gel-Excite 4

6 short agility and direction change courses on the basketball courts. I was a little worried for my ankle but decided to just keep an eye on it and it felt fine the whole time! Hooray! Also I really like this exercise because it forces you to be diligent about reading ahead and having your exits planned. The time doesn't include the rest in between (about 1-2min after each course).

Running 10:14 [3] 0.9 mi (11:22 / mi)
shoes: Black Asics Gel-Excite 4

A few laps around the park, then back to Henry St

Tuesday Oct 17, 2017 #

Note
slept:12.0

I got sleep last night!! I woke up feeling very refreshed and energetic. Checked off my first interview for co-op in the spring, and made some roasted veggies. Yay sleep :)

C • co-op? 5

6 PM

Running tempo 41:07 [4] 5.25 mi (7:50 / mi)
(injured) shoes: Blue Asics Gel-Excite 4

Warm up, 15min tempo, 4x strides, cool down.
Decided to run even with my ankle. I iced it a lot yesterday and some today, so I figured it would hold up okay. It didn't hurt while running, and it's hard to tell, but I think it's hurting a little more now than before I ran. It's frustrating because now that I have the time to train, my body isn't quite ready. Also, we have regionals this weekend and nationals a few weeks later, so I don't want to take a ton of time off. Ugh. I had forgotten how much of an annoyance a sprained ankle is.

C • timing -.- 3

Monday Oct 16, 2017 #

Note
slept:5.0 (injured)

I was super stoked to be done with midterms and be able to run consistently this week, but alas my ankle tweak from Saturday is still bothering me. Probably running on it Sunday made it worse. I can feel it walking, so I decided against running tonight. Considered climbing, but that also involves feet.

C • climb 2

Sunday Oct 15, 2017 #

9 AM

Running warm up/down 8:31 [2] 0.77 mi (11:04 / mi)
shoes: Innov-8 X-talon 212

Right ankle was feeling a little ouchie

Orienteering race 55:35 [3] 3.56 mi (15:37 / mi)
11c shoes: Innov-8 X-talon 212

I was a little worried for my ankle but I tried to be careful with it, and I felt it a little bit but not a ton. I'm happy with how my race went today. I probably lost about 2 minutes on control 3 because I left the trail at a different bend than where I thought I was, and maybe another minute on 7 because I was following the arong hill/ line of cliffs.
I always feel like I'm much more into the map and into the racing mentality on the second day of a meet. This was the exact same for NY a few weeks ago. I need to figure out a way to actually be ready to race on the first day of a meet.

Running warm up/down 4:12 [2] 0.38 mi (11:03 / mi)
shoes: Innov-8 X-talon 212

Sunday - Green Y - Splits

Saturday Oct 14, 2017 #

11 AM

Running warm up/down 10:37 [2] 1.09 mi (9:44 / mi)
shoes: Innov-8 X-talon 212

Napped in the car ride up. Much needed.

Orienteering race 1:17:01 [3] 3.94 mi (19:33 / mi)
12c shoes: Innov-8 X-talon 212

Fun to be back on the NAOC long map. Hit 1 well, which gave me confidence, but then came back a solid mistake on 2. I mixed up the marsh with the quarry pond, and looped around. Probably 3 minutes lost. Good until 5, where I kind of lost contact halfway through the leg and wasn't entirely sure where I relocated at. Should have kept going to the reentrant behind as a catching feature. Another 4 minutes maybe. I had a little bobble on 9, where I should have been using distance estimation, but that was more of internal confusion and a bit of hesitation than actual lost time. Greg convinced me to upload my route to quickroute so that's coming soonish.
Update: Map below

C • ... 2

Running warm up/down 3:17 [2] 0.32 mi (10:16 / mi)
shoes: Innov-8 X-talon 212

Ha does this even count as a cool down?

Saturday - GreenY - Splits

Friday Oct 13, 2017 #

Event: UNO Boulder Dash

4 PM

Running 19:07 [3] 2.4 mi (7:58 / mi)
shoes: Blue Asics Gel-Excite 4

Running over to Rock Spot! This felt really good and running again finally made me happy. This week was too stressful and busy with midterms.

Climbing 1:30:00 [3]

Bouldering! It's been a while so just working on the V1s today

Wednesday Oct 11, 2017 #

Note

Crazy busy with midterms this week. No Wednesday orienteering training, again. :( Being busy is good, but overly busy is not when it means I'm unable to train for a whole week.

Tuesday Oct 10, 2017 #

10 AM

Running 13:50 [3] 1.57 mi (8:49 / mi)
shoes: Black Asics Gel-Excite 4

Just running some errands

Sunday Oct 8, 2017 #

10 AM

Running warm up/down 9:18 [2] 0.95 mi (9:47 / mi)
shoes: Blue Asics Gel-Excite 4

Running race 22:08 [5] 5.0 km (4:26 / km)

WOW I AM SLOW

Running warm up/down 9:14 [2] 0.82 mi (11:15 / mi)
shoes: Blue Asics Gel-Excite 4

Friday Oct 6, 2017 #

Running 24:12 [3] 2.8 mi (8:39 / mi)
slept:3.0 shoes: Black Asics Gel-Excite 4

Grocery runs are a nice way to get in some quick miles and strength training.

Thursday Oct 5, 2017 #

Running tempo 55:31 [4] 6.47 mi (8:35 / mi)
slept:6.0 shoes: Black Asics Gel-Excite 4

Warm up, 5min hard, 5min rest, 4min hard, 4 min rest, ...all the way to 1 min hard. Cool down.
I felt like this workout had way too much rest time in it. However I felt really strong and good on the intervals so had fun with it. Was running with the second group of gals (4 were ahead of us). The team for nationals is decided after this weekend and I think it could go either way whether I'm on it. Fingers crossed!

Monday Oct 2, 2017 #

Running 48:34 [3] 5.39 mi (9:01 / mi)
slept:7.0 shoes: Black Asics Gel-Excite 4

Took it easy after this weekend. I only wanted to hit 4 miles, but the group I was with ended up going more like 4.75, and then my run to/from our practice meeting point did the rest. Ah well. Tomorrow is a hill workout.

Sunday Oct 1, 2017 #

Event: Hudson Highlander 2017

Orienteering 2:26:17 [3] 10.1 mi (14:29 / mi)
15c shoes: Innov-8 X-talon 212

Down at Harriman for the Lowlander. I expected this to feel a lot longer than it actually felt, so that was a nice surprise. I was with Evalin and Elina and Ksenya for a lot of it, which was fun. Evalin is so efficient moving through the woods! I felt like I was thrashing around to try keep up and she kept fluidly moving onward

C • Fluidity 5

Lowlander - Splits

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