Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Running25 14:17:42 92.13(9:19) 148.27(5:47)
  Orienteering9 4:56:06 21.19(13:58) 34.1(8:41) 220111c
  Climbing4 3:40:00
  Stretching5 1:25:00
  Strength3 51:00
  Armchair Orienteering2 30:00
  Other1 10:00
  Total32 25:49:48 113.32 182.37 220111c
  [1-5]30 25:19:48
averages - sleep:7.8

«»
2:13
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday May 31, 2018 #

Event: CSU Park-o: Magazine Beach
 

Strength 15:00 [1]

10 min ankle strength at work spread throughout the day, 5 min after getting home
5 PM

Running 4:29 [2] 0.54 mi (8:18 / mi)
slept:7.0 (injured) shoes: Asics Gel-Excite 4 - Blue (#2)

Did a quick ankle test. My ankle failed. Walking it is for the park-o. No 5k race this weekend either. :(

Orienteering 42:11 [1] 2.17 mi (19:26 / mi)
17c shoes: Asics Gel-Excite 4 - Blue (#2)

Map: Click here!
Control Challenge Total: 117
Send your challenges to control.challenge@orienteeringusa.org

parko - Splits

Wednesday May 30, 2018 #

6 PM

Strength 30:00 [3]
slept:6.0 (injured)

Pyramid core and various ankle strengthening exercises (alphabet, pointing toes, pulling toes up, standing on one foot, standing on toes, standing on heels...) I can tell that L ankle is definitely feeling much weaker than R one

Stretching 10:00 [1]

Moved my foot a couple times in ways that didn't feel so good. I'm still going to try running tomorrow, but I'm not sure it's going to work out
C • Ankle 2

Other 10:00 [3]

Tried some weird cardio machine before I had to get going

Tuesday May 29, 2018 #

Note
slept:8.0 (injured)

Monday May 28, 2018 #

8 AM

Running warm up/down 7:41 [2] 0.73 mi (10:31 / mi)
slept:8.0 (injured) shoes: Innov-8 X-talon 212

Ankle felt a little ouchie but I decided to start anyways.

Orienteering 6:05 [3] 0.31 mi (19:37 / mi)
1c (injured) shoes: Innov-8 X-talon 212

Racing ended pretty quickly. I was thinking more about my ankle than I was the navigation, and it wasn't feeling good. I decided to turn back just after the first control. Walking back to the finish hurt, while walking around this morning felt okay. So stopping was the right call, but a disappointing one to have to make. It's been a while since I've had real ankle issues, and I know that I'll really have to focus on ankle strengthening over the next month. I'll be taking 2+ days off of running now.
What a bummer of a weekend. I had fun spectating and spending time with teammates and orienteers I don't get to see enough, but racing is what I'm there for :(
Map (just control 1)
Control Challenge Total: 90
Send your challenges to control.challenge@orienteeringusa.org
C • Decision 3

Red Long - Splits

Sunday May 27, 2018 #

Note
slept:8.5 (injured)

Saturday May 26, 2018 #

10 AM

Running warm up/down 13:54 [2] 1.17 mi (11:53 / mi)
slept:9.0 shoes: Innov-8 X-talon 212

Orienteering race 46:45 [4] 3.16 mi (14:48 / mi) +220m 12:10 / mi
15c (injured) shoes: Innov-8 X-talon 212

This race went very quickly from one of the best forest races I have ever had to not. Controls 1-11 went amazingly well. I had very small bobbles on 1, 6, 9, and 10, but they only took minor corrections, and overall my orienteering was just really on for this first 2/3 of the course. Then, two steps before control 11, I stepped in a hole, my L foot plantar flexed much more than it should have, and I heard a loud pop from the front outside part. I do slight rolls my ankles relatively frequently in orienteering races when its in rocky terrain, but it never hurts for more than a couple steps, and there's never a loud pop. I walked for a few steps out of 11, but then started running again since it didn't hurt. However, mentally the ankle put me off my game. I was worried about it, and then thinking about that more than my orienteering, and I started thinking about how tired I was, and using my ankle as an excuse not to continue to push physically. I read the control description for 12 (shallow reentrant) instead of 13, so did some wandering around the reentrants near 13 trying to figure out what was going on. Plan on 14 was poorly executed, and then I didn't go to 15. Just didn't go to it. I think I looked at 15 on my map, and navigated from there to 16, which was not all that different than 14-16. It was still just down the hill, to the trail, take the trail. I didn't need to be really paying attention while on the slope or on the trail, so I wasn't. I didn't even realize I had missed 15 completely. This is my first mispunch maybe ever, but definitely in a big race. In my first national meet (interscholastics 2015) my epunch missed a control, but the control box had correctly recorded my punch, so that was a narrow miss of a mispunch, but the closest I can remember to one. It was an extremely disappointing end to the race, especially with how great the majority of it was.

Map:

Control Challenge Total: 89
Send your challenges to control.challenge@orienteeringusa.org

Ankle is not too too swollen, but it definitely is swollen. I'll be out of the relay :( and then hopefully running again Monday.

Running warm up/down 10:47 [2] 1.03 mi (10:28 / mi)
shoes: Innov-8 X-talon 212


WOC TT - Middle Red - Splits

Friday May 25, 2018 #

Event: Westchester County Challenge
 

Note
slept:5.5 (rest day)

Travelling to Westchester today

Thursday May 24, 2018 #

Event: CSU Park-o: Edmands Park
 
10 AM

Armchair Orienteering 10:00 [0]

Mt Penn map
5 PM

Running 12:02 [2] 1.24 mi (9:42 / mi)
slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Orienteering 19:10 [3] 1.75 mi (10:57 / mi)
12c shoes: Asics Gel-Excite 4 - Blue (#2)

I had the most trouble on the finish -- I was the first finisher and the control wasn't quite in the right spot. Fun course though. Again, I should have brought my o shoes, but oh well.
Map here
Control Challenge Total: 74
Send your challenges to control.challenge@orienteeringusa.org

Running 12:56 [2] 1.26 mi (10:16 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)


ParkO - Splits

Wednesday May 23, 2018 #

10 AM

Armchair Orienteering 20:00 [0]

Old maps from Boston Sprint Camp (super excited to finally attend this year!) and 2016 team trials maps
5 PM

Running 22:32 [3] 2.18 mi (10:20 / mi)
slept:8.0 shoes: Saucony Guide 10 (Blue)

To Madison Park High... where there was yet another track meet. Plan had been to run 2x (800m, 600m, 400m) but I didn't have the time today to wait. Hung around for a little bit and did some stretching and core, but I couldn't stay for much longer. I wanted to get in another interval workout this week, so if the lights are on later tonight, I'll do the intervals then, but if not, I'll take today as an easy day and really push at the park-o tomorrow. We'll see.

Stretching 10:00 [1]

Strength 6:00 [3]

Core
8 PM

Running intervals 44:06 [5] 5.06 mi (8:43 / mi)
shoes: Saucony Guide 10 (Blue)

Well I was running on a full stomach, the meeting I had to go to was pointless, and it started storming halfway through my intervals, so this was a little frustrating. At least with the rain it wasn't too hot. 2x(800m, 600m, 400m) at target paces of 95 (3:10), 92 (2:18), 88. I really messed up the pacing on the first 800, but did a little better after that, except for the second 600. That one sucked.
Knees felt okay, but I only did 1 mile of cool down and then walked the rest of the way home because I don't want to get hurt. R knee started hurting while walking, but on the backside which is good (?) because that's not where it normally hurts. Icing knee right now as I roll out my L plantar fascia under the ball of my foot.
Splits:
3:05, 2:19, 87
3:11, 2:22, 86

Tuesday May 22, 2018 #

5 PM

Running 42:35 [2] 3.98 mi (10:42 / mi)
slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Commute. Legs are very sore after yesterday's speedy workout. R knee hurting too; I'll be icing tonight.
10 PM

Stretching 20:00 [1]

Very needed

Monday May 21, 2018 #

4 PM

Running 14:10 [3] 1.64 mi (8:38 / mi)
slept:8.5 shoes: Saucony Guide 10 (Blue)

To Rockspot
C • Happy to see 1

Climbing 35:00 [2]

Just fit in what I could. Many new routes up since the last time I was here, and they all seem really fun. I'll have to get more time on the wall this week or next

Running 19:00 [3] 2.19 mi (8:41 / mi)
shoes: Saucony Guide 10 (Blue)

To the track. Where a track meet was happening. Cue a frisbee-throwing break while waiting for the track to be open.
7 PM

Running intervals 45:00 [5] 4.84 mi (9:18 / mi)
shoes: Saucony Guide 10 (Blue)

Test workout to see where I was at. 4x400m, 4x300m, 4x200m at 90, 63, 40. I didn't think I would actually be able to do this, so I was really happy with how the workout went. I think I beat the sickness!
Splits:
91, 88, 89, 89
63, 61, 64, 62
40, 40, 39, 37

Sunday May 20, 2018 #

Event: NEOC: High Rock
 
7 PM

Running 39:24 [3] 4.28 mi (9:12 / mi)
slept:10.0 shoes: Saucony Guide 10 (Blue)

Pretty much slept for most of the day but made sure to get in a run. Overall I feel pretty lethargic.

Saturday May 19, 2018 #

11 AM

Running 41:00 [3] 4.27 mi (9:36 / mi)
slept:9.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Modern medicine is a MIRACLE. I woke up feeling almost 100% which was amazing. I can still feel my tonsil when I swallow, but I'm not wincing every time, so I'll be able to get plenty of food/water today. Since I haven't been properly fueling my body the past couple days, this run was a little tough, but I figured I had to get at least a bit of a run in since I was feeling so so much better.
C • Glad to hear... 4

Friday May 18, 2018 #

Note
slept:8.5 (sick)

Back at work today, which was probably a bad idea. Planning on getting my throat checked out either this afternoon or tomorrow for my swollen tonsil. It's painful to eat and drink, anything that involves swallowing, which certainly makes it hard to stay hydrated and get plenty of fluids. Breakfast was three spoonfuls of yogurt.

Update: It took 6 hours and two different places (the campus clinic really can't do much -- I should have known that), but I found out I have tonsillar cellulitis. No abscess, which is good news, and they don't expect one to form. They gave me steriods to bring down the swelling initially and then prescribed antibiotics. If it's not improving by Monday, they said to go directly to the ENT clinic. Today was really rough and I couldn't get much food or liquid down my throat, but hopefully tomorrow things are starting to get better, and I'll be able to eat, and then maybe have enough energy to start moving again a little bit.

Thursday May 17, 2018 #

Event: CSU Park-o: North Point Park
 

Note
slept:9.0 (sick)

Wednesday May 16, 2018 #

Note
slept:10.5 (sick)

Low grade fever all day, and one tonsil is pretty swollen, so half of my throat really hurts when I swallow. Overall, I'm starting to feel a little better but still definitely not doing anything tomorrow and might call out of work again too.

Tuesday May 15, 2018 #

Note
slept:6.5 (sick)

This is my third time getting sick this year, and it's the middle of May! I'm pretty frustrated. Flu season is over. I should not be getting sick. Had swollen tonsils and a sore throat starting Sunday night, and then today I just got worse and worse. Originally had 7 miles and bouldering on the plan for tonight but by the time I got out of work, I knew neither was going to happen. In addition to the original throat issues, I also now have a fever, headache, and body aches. The body aches are the worst because no matter what position you're in, you feel miserable. I've only had them once before (the last time I was sick this year), and I don't want this to become a regular occurrence.
Pretty disappointed and frustrated because this was supposed to be another good week of training for me.
C • Sickness 5

Monday May 14, 2018 #

Note
slept:8.0 (rest day)

Wow I haven't hit as much mileage as I did last week since senior year of high school cross country. My knees definitely felt it all week, and my body is tired. Today is a much needed rest day. The plan is for another big-ish week, then more chill the week after.
C • Mileage 2

Sunday May 13, 2018 #

Event: 2018 Billygoat XL
 
10 AM

Orienteering race 2:05:11 [4] 8.71 mi (14:22 / mi)
25c slept:7.5 shoes: Innov-8 X-talon 212

Billygoat. Long, fun, body is tired. Tomorrow is rest. Updates coming tomorrow.
Map: 3DRerun
Control Challenge Total: 62
Send your challenges to control.challenge@orienteeringusa.org

Running warm up/down 8:22 [2] 0.62 mi (13:30 / mi)
shoes: Innov-8 X-talon 212


Billy Goat - Splits

Saturday May 12, 2018 #

Event: NEOC: Breakheart Reservation
 
1 PM

Running intervals 42:10 [5] 4.65 mi (9:04 / mi)
slept:4.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Cut this down to 6x 200m (instead of 8). It's been a big week, and with the Billygoat tomorrow I didn't want this to be a huge workout. Felt good and speedy. Was going for 40 the first 4, then wanted to pick it up on the last two. Last one was flying but wouldn't have been able to do another at that speed.
Splits: 40, 39, 39, 41, 36, 34

Friday May 11, 2018 #

4 PM

Running 39:34 [2] 4.04 mi (9:48 / mi)
slept:8.0 shoes: Saucony Guide 10 (Blue)

Knees feeling painful. Plan is still for 200s tomorrow, but I may not do as many. Depends on how much icing helps.

Thursday May 10, 2018 #

Event: CSU Park-o: Franklin Park
 
6 PM

Running 16:31 [3] 1.88 mi (8:47 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Orienteering 25:24 [4] 1.91 mi (13:18 / mi)
17c slept:6.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Should have brought my o' shoes, but I didn't want to run the 2 miles here on pavement with them on. Would have helped in the forest though, as some of the hillsides I was on were pretty questionable in my running shoes. Is the difference between regular running shoes and dobbs the same as the jump to metal spikes?
This was the most green I've ever seen Franklin Park, and it made for a good exercise in micro routes. Didn't get a ton of sleep last night, and while I made it through the day ok, I definitely felt it here.
Map:
Control Challenge Total: 37
Send your challenges to control.challenge@orienteeringusa.org
7 PM

Orienteering 5:58 [2] 0.4 mi (14:55 / mi)
4c shoes: Asics Gel-Excite 4 - Blue (#2)

Pick up controls 1, 2, 16, 17.

Running warm up/down 18:27 [2] 1.92 mi (9:37 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Chill back home

Park-O - Splits

Wednesday May 9, 2018 #

5 PM

Running 14:06 [3] 1.64 mi (8:36 / mi)
shoes: Saucony Guide 10 (Blue)

Body felt tired from yesterday

Climbing 1:10:00 [2]

Forearms were poppin

Running 29:58 [3] 3.17 mi (9:27 / mi)
shoes: Saucony Guide 10 (Blue)

By the final push up the hill, R knee and L foot were complaining loudly. Stretching tonight.
11 PM

Stretching 10:00 [1]

Not as much as I should have done, but I needed to take care of some other things

Tuesday May 8, 2018 #

4 PM

Running intervals 1:23:33 [5] 9.23 mi (9:03 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Plan was 3x 4x400m, but running home from work put me at 4 miles, and it would have been another mile to get to a track. I didn't want to hit any crazy mileage today, so opted for 3x 4x90sec intervals around the park across the street instead. According to my watch, all of the intervals were between 0.19 and 0.26mi, so it was probably pretty close, especially when considering the uphills/downhills. I felt pretty strong throughout, but it would have been nice to have a running buddy or two. Since my warm up was so long, I had a short and sweet cool down to Stop and Shop for milk and quarters for laundry.

Monday May 7, 2018 #

4 PM

Running 52:55 [3] 6.06 mi (8:44 / mi)
shoes: Saucony Guide 10 (Blue)

Wow a longer run with a backpack! Short stop at Bed Bath and Beyond to pick up sheets for the bed in my apartment, then to Rockspot

Climbing 1:05:00 [2]

Did some routes I struggled with a few weeks ago... I'm definitely improving. Finished up by doing the entire wall of V1's, V0's, and VB's. Lot of endurance for that. I definitely wasn't able to do that before, because I wouldn't be able to do them that easily (I think it was 12 total!)
C • Nice work! 2

Sunday May 6, 2018 #

Event: NEOC/CSU: Danehy Park & Youth Series #2
 

Stretching 35:00 [1]
(rest day)

R hip is feeling strange. I think I might have tweaked it while climbing on Friday. Planned on going orienteering today, but my alarm didn't go off. Opted for a rest day instead and spent the day unpacking everything (finally done!), stretching, and cuddling with my roommate's cat
C • CAT! 2

Saturday May 5, 2018 #

9 AM

Running 1:01:22 [3] 7.23 mi (8:29 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

I felt slow but man it was beautiful out! I was so tired that I missed dinner last night. I think I need to fuel myself a lot better than I have been this past week. It was a pretty hectic week, but things have calmed down a bit, so eating enough and well is back on the top of the agenda!
Almost got ran over today, maybe a quarter mile into my run. I swear the woman gassed it just to cross before me, and if I hadn't been paying attention and stopped about a foot from where she went, it wouldn't have been pretty. She yelled "Excuse me!" as she cut right in front of me. Would have been more upset except it was too nice out and I was in too good of a mood.
C • Driver 3

Friday May 4, 2018 #

4 PM

Running 14:35 [3] 1.56 mi (9:21 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Climbing 50:00 [2]

Started out by solving a v2

Running 29:25 [3] 3.17 mi (9:17 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Running before climbing? No problem. Running after climbing? Hard as heck

Thursday May 3, 2018 #

Event: CSU Fresh Pond
 

Note

The 2018 JNT/JDT Control Challenge is here! It's a great way to support the US juniors by pledging a donation based on the number of controls navigated to by one, several, or many juniors in the program. Challenges can be sent to control.challenge@orienteeringusa.org. Read the full rules and guidelines on this Attackpoint thread.
5 PM

Running 2:17 [2] 0.25 mi (9:08 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Work to the T

Running warm up/down 11:22 [2] 1.3 mi (8:45 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

T to Fresh Pond

Orienteering race 16:31 [5] 2.0 mi (8:15 / mi)
20c shoes: Asics Gel-Excite 4 - Blue (#2)

Sprint at Fresh Pond. Did some great reading ahead because there was no route choice, and it was for the most part just a running course. Hard to run in the heat.
Map:

Control Challenge Total: 20
Send your challenges to control.challenge@orienteeringusa.org

Running warm up/down 11:17 [2] 1.01 mi (11:10 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Barely a trot. I've never been in Boston in May before, and there are some serious pros and cons.
Pros: The trees actually have leaves or blossoms. So much orienteering happens (I'm convinced that I missed out on the majority of Boston orienteering last year because I wasn't here in May). Everyone is outside enjoying the weather.
Cons: It's hot. Very very hot. This is major.
C • This isn't normal heat for ... 4
7 PM

Orienteering 8:51 [2] 0.78 mi (11:21 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Pickup controls 8, 9, and 4

Running 26:11 [3] 2.75 mi (9:31 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

The most pleasant of my many mini runs today. It rained a little bit and had cooled down considerably. Even still, when I got home, I had frozen corn for dinner because I wasn't about to eat hot food when I had perfectly good frozen food.

Wednesday May 2, 2018 #

4 PM

Running 30:25 [3] 3.42 mi (8:54 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Miserable. We skipped spring and went straight to summer. Stopped to stretch and drink water several times. Walked up the hill. Didn't get enough food today before running, which definitely played a factor. Tomorrow I'm getting plenty of food before starting off.

Tuesday May 1, 2018 #

4 PM

Running 35:36 [3] 3.82 mi (9:19 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Felt lethargic, maybe partly was the sun, maybe partly was the weekend, not sure

« Earlier | Later »