Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending Aug 31, 2018:

activity

time

miles

Hiking

17:36:49

36.23

(29:10)

58.31

(18:08)

Orienteering

7:00:21

33.0

(12:44)

53.11

(7:55)

148c

Running

6:26:29

40.73

(9:29)

65.55

(5:54)

Cycling

4:35:46

58.1

(12.6/h)

93.5

(20.3/h)

Climbing

1:30:00

Rollerskiing

43:10

4.92

(8:46)

7.92

(5:27)

Stretching

35:00

Strength

12:00

Total

38:39:35

172.98

278.38

148c

averages - sleep:7.8

5:56

0:00

» now

Friday Aug 31, 2018 #

9 AM

Running warm up/down 10:23 [2] 1.06 mi (9:48 / mi)
ahr:143 max:156 slept:6.5 shoes: VJ Bold (pink)

I do not sleep well at all on this memory foam mattress.

Orienteering race 39:01 [3] 3.28 mi (11:54 / mi)
ahr:168 max:182 25c shoes: VJ Bold (pink)

RMOF middle. Really fun course! Ended up with a big (nearly 2 min) mistake on 12. I overshot considerably because I wasn't focused enough in a really rocky area. After that, I was slowly gaining on Alex again until 19, where I lost 30 seconds by taking my time up the hill and having a bobble on the hilltop as well. I need to try to run more of the time tomorrow, and be careful in the more detailed, rocky areas.

C • Hills are tops 6

Running warm up/down 10:34 [2] 1.01 mi (10:28 / mi)
shoes: VJ Bold (pink)

1 PM

Hiking 30:33 [1] 0.79 mi (38:41 / mi)
shoes: Saucony Guide 10 (Blue)

Mini adventure with Alex up some big rocks

Middle Red - Splits

Thursday Aug 30, 2018 #

11 AM

Hiking 5:56:29 [2] 14.83 mi (24:02 / mi)
ahr:138 max:169 slept:8.0 shoes: Saucony Guide 10 (Blue)

Epic adventuring with Alex! We went up into the Snowy Mountains, and they were beautiful. It's crazy how there really aren't any other big mountains around the ridge we were on though. Did a hike/run loop up and around Medicine Bow Peak at 12,014ft, starting from 10,520ft. Hiked the ups, ran the flats and downs. Definitely felt meh on our last significant climb around Browns Peak, but it was mostly downhill from there on, and I was feeling good. Awesome way to spend the day.
Oh, we didn't go orienteering because I-80 eastbound was closed. By the time we found out we could have gotten through to where we needed, we were settled in to heading west to the mountains.
Blister update: my heel was taped up well, felt it while walking but not while running, blister ended up popping but feels ok now, so hopefully tomorrow won't be an issue. New blister on my toe developed, ouch.

C • Great day 2

Wednesday Aug 29, 2018 #

Event: 2018 Rocky Mountain Orienteering Festival

3 PM

Running warm up/down 1:24 [2] 0.11 mi (12:44 / mi)
ahr:134 max:140 slept:5.0 shoes: VJ Bold (pink)

Thoughts: "wow this is going to be hard"

Orienteering 55:33 [3] 5.04 mi (11:01 / mi)
ahr:176 max:185 15c shoes: VJ Bold (pink)

So many things. First of all, if you read Bridge's log, she recently warned that altitude is a thing. But I'm here to tell y'all again that ALTITUDE REALLY IS A THING FOLKS. Today's race was about at 8600ft. That's pretty freaking high. So this race today was much physically much harder than it should have been. Ah well. We'll see how I feel at the end of the week (probably even more tired).
Speaking of challenging, today's terrain wasn't much of a navigational challenge. Super open. A fun course, no doubt, but little challenge. But Alex has warned me that last time she was here, the forested areas required some focus, especially after transitioning from the open grassland.
About 2/3 of the way through the course, some guy passed me since I took an extended break at the water control, and told me to make sure to navigate and not just follow everyone else (it was a mass start). -_-
By the second to last control, I could feel a blister on my L foot forming. Ouch. Took off my shoe right away after finishing. It's looking pretty gnarly right now. My new shoes are gorgeous but they certainly need some breaking in.
I was the first woman finisher, winning me a L t-shirt. Ebone took the M size, but he was the overall winner, so he's justified.
Side note: Tonight I joined Cooking With Alex, and it's 10/10. If you ever get the chance to be her sous chef, do it.

C • L shirt 2

Stretching 20:00 [1]

Laying down in the grass with the sky and the sun and the breeze felt amazing

C • Altitude 4

C • new shoes 1

Tuesday Aug 28, 2018 #

12 PM

Cycling 1:05:22 [3] 13.34 mi (12.2 mph)
ahr:129 max:167 slept:9.0

First 2/3 of the ride before my watch died.

Cycling 20:00 [3] 4.0 mi (12.0 mph)

Estimating the rest, of which a big portion was up a giant hill.

Monday Aug 27, 2018 #

10 AM

Rollerskiing 43:10 [3] 4.92 mi (8:46 / mi)
ahr:163 max:187 slept:9.0

Little ski with my dad while my mom rode alongside. Being home with the parents means quality cross training, which is a good time. Rest week is over; I'm itching to do things!

2 PM

Climbing 1:30:00 [2]

Considerably better than how I was expecting this to go. Somehow I didn't lose all of my upper body strength?
Side note: SBP changed their color scheme, and they're in the middle of the transition right now, so I have no idea what level any of the routes I did were. So maybe this actually didn't go better than expected. Hmm

C • new colors 2

Sunday Aug 26, 2018 #

Note
slept:7.0

Saturday Aug 25, 2018 #

Note
slept:8.0

Friday Aug 24, 2018 #

Note
slept:8.0 (rest day)

A little smoky here in WA too. Spent the day unpacking, taking care of various things on my to-do, and relaxing with the family. This week is going to be very low key before RMOF, and then getting back into the swing of things once I'm back in Boston the following week.

Thursday Aug 23, 2018 #

Note
slept:7.0 (rest day)

Made it back to WA safe and sound. Glad to be out of the BC smoke.

C • Home 2

Wednesday Aug 22, 2018 #

Note
slept:7.0 (rest day)

Travel day.

Tuesday Aug 21, 2018 #

10 AM

Running warm up/down 9:51 [2] 0.97 mi (10:09 / mi)
slept:7.0 shoes: Innov-8 X-talon 212

Orienteering race 15:33 [4] 1.75 mi (8:53 / mi)
16c shoes: Innov-8 X-talon 212

NAOC sprint. Hesitation is the best way to describe this race. Lots of it, especially at the start. I wasn't prepared for the technicality that was thrown at us from the get-go, and I wasn't mentally ready (had to say bye to Siri right before racing!). The forest legs I hooked most of the entries into the controls. Fun sprint though, and it was great to be part of winning both cups for the US!
Also, I bought a new pair of O shoes (only my third pair ever!), and they are super snazzy and I'm very very stoked about it
Control Challenge FINAL Total: 649

Running warm up/down 4:31 [2] 0.37 mi (12:13 / mi)
shoes: Innov-8 X-talon 212

NAOC Sprint - C-5a - Splits

Monday Aug 20, 2018 #

10 AM

Running warm up/down 14:07 [2] 1.31 mi (10:47 / mi)
slept:8.0 shoes: Innov-8 X-talon 212

Orienteering race 34:00 [3] 2.64 mi (12:53 / mi)
10c shoes: Innov-8 X-talon 212

NAOC relay. Huge mistake on the first control (same as the long, uh oh) which was hard to mentally recover from, even though I knew we had built up a large lead. I don't think I was super prepared mentally for the relay, which is a bit of a bummer since all the excitement was definitely there. Fun to run in through the finish chute with my teammates, and I'm really hoping there's a photo there.
Map soon
Control Challenge: 633 total

C • Not quite 4

Running warm up/down 9:02 [2] 0.96 mi (9:25 / mi)
shoes: Innov-8 X-talon 212

Relay - Junior Women Leg 3 - Splits

Sunday Aug 19, 2018 #

10 AM

Running warm up/down 10:33 [2] 1.08 mi (9:46 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 46:40 [3] 3.06 mi (15:15 / mi)
17c slept:7.5 shoes: Innov-8 X-talon 212

NAOC middle. Good, solid race from me. I went slowly, having learned from yesterday, and it paid off. Had a ~1 minute mistake on 9 where I ended up on the south side of the depression and took some time to relocate. A couple of other little bobbles, but we'll see more with the gps track. Happy with this.
Map (2D rerun!) here.
Please feel free to upload your route if you ran F19-20E, M17-18E, or F21E! The more routes, the better!
Control Challenge: 623 total

C • 2D rerun 2

Running warm up/down 12:06 [2] 1.19 mi (10:10 / mi)
shoes: Innov-8 X-talon 212

NAOC Middle & WRE - C-10 - Splits

Saturday Aug 18, 2018 #

10 AM

Running warm up/down 26:42 [2] 1.83 mi (14:35 / mi)
shoes: Innov-8 X-talon 212

Mostly on the warmup map, which was 1:10000 (racing map was 1:15000)

Orienteering race 1:22:22 [3] 5.33 mi (15:27 / mi)
12c slept:7.0 shoes: Innov-8 X-talon 212

NAOC long. I forgot how to orienteer in the first part of the race, with a 6.5 minute mistake on the first control, and another 3.5 minute mistake on control 5. Probably some other stuff in there too. Things got a bit better towards the end, but man I almost gave up right off the bat. Seeing Emma at control 2 made me stay in the race more mentally, because I realized that other people were making big mistakes in this terrain too.
Map (2D rerun!) here
Control Challenge: 606 total

Running warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: Innov-8 X-talon 212

NAOC Long & WRE - C-9a - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018

11 AM

Orienteering 35:07 [2] 1.63 mi (21:33 / mi)
11c slept:7.5 shoes: Innov-8 X-talon 212

NAOC model with Julia and Siri. Contours are HUGE after Hungary and only sprinting in Latvia. Whew, need to get that adjustment in my head quickly.
Control Challenge: 594 total
Map here

Thursday Aug 16, 2018 #

2 PM

Orienteering 1:10:55 [3] 4.2 mi (16:53 / mi)
10c slept:7.0 shoes: Innov-8 X-talon 212

Got in some surprise orienteering after arriving at Whitehorse (thanks Morten). Siri and I did this together, after getting frustrated by the vegetation and trail differences since the map was made. Overall not very encouraging for the upcoming races, but it was good to get out on a map again and start getting into the orienteering mindset after being on the road.
Control Challenge: 583 total
Map here

Wednesday Aug 15, 2018 #

2 PM

Running 32:30 [3] 3.66 mi (8:53 / mi)
slept:9.0 shoes: Saucony Guide 10 (Blue)

2 laps around Wye Lake in Watson Lake. Why you ask? Wye not!? ;) plz someone appreciate this

C • Nice 4

Tuesday Aug 14, 2018 #

8 AM

Hiking 3:53:21 [2] 7.21 mi (32:22 / mi)
slept:9.0

Hudson Bay Mountain, in central BC just west of Smithers. Great starting point from the ski area, up on a trail to a small lake, then somewhat following a boot path up to the ridge. Followed the ridge all the way up to the southern summit (not as high as the northern one, but we didn't have maps so didn't realize until we got up there). The wind 2/3 of the way up the ridge was absolutely ridiculous, probably 80mph with gusts up to 100. I was minorly concerned about getting blown off the ridge. Thank goodness it was a lot better up near the top, where there was enough exposure for it to actually have been a concern. Not too too bad of exposure, but this was my first exposed hike of the year, so even a class 1-2 scramble took some getting used to again. Overall a great hike. Would recommend to anyone driving up through BC.

Monday Aug 13, 2018 #

8 AM

Running 37:50 [3] 4.51 mi (8:23 / mi)
slept:10.0 shoes: Saucony Guide 10 (Blue)

Good morning wake up run! Right from the campsite. Quality.

4 PM

Running 10:21 [2] 1.04 mi (9:57 / mi)

Baaaaaarrreeeeeeeeefooooot

Stretching 15:00 [1]

Sunday Aug 12, 2018 #

11 AM

Running 59:51 [3] 6.7 mi (8:56 / mi)
slept:10.0 shoes: Saucony Guide 10 (Blue)

Beautiful run in Whistler, with some great thimbleberry picking stops.

Saturday Aug 11, 2018 #

2 PM

Hiking 4:16:26 [3] 7.4 mi (34:39 / mi)
slept:5.0

Mount Brunswick, just north of Vancouver. It's one of the coast mountains, so this hike was essentially a climb straight up. Not really a pleasant hike, to be honest. Too steep, and we were in the trees for so long. Once we got up to the top, the clouds were rolled in and there was no view. A bummer, but we did get to see some of the water and islands once we descended a little bit. We ran on the flats, which wasn't a great idea with my hiking boots unfortunately.

Friday Aug 10, 2018 #

11 AM

Cycling 1:48:44 [2] 23.87 mi (13.2 mph)
ahr:124 max:158 slept:9.0

Up and down the middle fork snoqualmie river with my parents. A pretty chill ride, although I forgot how sore biking makes your butt if you haven't been riding. It was a little bit painful from yesterday's ride.

Thursday Aug 9, 2018 #

5 PM

Cycling 1:21:40 [3] 16.89 mi (12.4 mph)
slept:9.0

Fun ride with the whole family

Wednesday Aug 8, 2018 #

10 AM

Hiking 3:00:00 [1] 6.0 mi (30:00 / mi)
slept:7.0

Snow lake with a squad. We were going slow, but lots of fun, and I somehow hadn't done this before

Tuesday Aug 7, 2018 #

8 AM

Running 29:21 [2] 3.07 mi (9:34 / mi)
slept:7.0

Barefoot with the sis since mg bag didn't make it in. It's expected to be delivered by 1am tonight. You can bet that I won't be awake to find out if they're on time

Strength 12:00 [3]

Rreze's obliques x2

Monday Aug 6, 2018 #

Note
slept:7.0 (rest day)

Travel day! Riga -> Oslo -> Keflavik -> Seattle
In Keflavik as this is written, chomping on some dinner? lunch? some sort of fuel, at any rate.

C • Oranges 1

Sunday Aug 5, 2018 #

4 PM

Running warm up/down 11:53 [2] 1.25 mi (9:30 / mi)
slept:9.0 shoes: Saucony Guide 10 (Blue)

Orienteering race 18:26 [5] 3.7 mi (4:59 / mi) +30m 4:52 / mi
20c

This race was somewhat frustrating for me. It was essentially a running race, and I've been in Latvia for 2 weeks, training for an orienteering race. I almost feel like I would have been better off had I been simply doing the physical training rather than being on maps with much more technicality than this one. I guess I knew this race wasn't going to be too technical, but I expected more than what we got.
I'm also frustrated with myself for mentally relaxing -- when Giacomo handed over to me, more than 3.5 minutes had passed since the team before us went out. I knew there was no way I could make up that gap, so I let myself slip out of the racing mentality. Placing-wise, it didn't make a difference, but hello? it's the world championships, and I'm here to race. Not having the right mentality is a problem.
Orienteering-wise, things went pretty okay. My focuses were to have a plan for the entire next leg, and to know my exit. Did that. One mistake after 5, going on the wrong side of the wall, but I realized what I did pretty quickly. Estimating 10 seconds lost there. I might not have made the best route choices, but I'll analyze those later.
*later = now
1. Went right, left was faster. Never even considered it.
2. Went way right. Probably the same as the more S-ing right.
3. Right. Only option.
4. Right. Only option.
5. Went right. Left maybe faster? Would have seen my exit out of 5 at least, and not messed that up.
6. The straight snaking route. Went S around the building at the end, N might have been faster.
7. Straight.
8. Straight.
9. Straight.
10. Straight.
11. Went left, right was definitely shorter. Whoops. I'm not very good at judging obvious distances when I'm tired, apparently.
12. Straight.
13. Right. Only option.
14. Went left, again right was pretty clearly shorter.
15. Went left, probably best route.
16. Straight.
17. Took the right-ish, snaking route, back south out of 16. Best route.
18. Straight.
19. Went left, looks like right was better.
20. Straight.
Ha 9/20 legs had route choices. Swell. Although I didn't do too well at picking the best one.
Although I'm frustrated, I'm not dwelling on this. I have bigger and better things to think about (NAOC anyone?!), and it's been a good time here in Latvia. I travel to Seattle home tomorrow, chill for a couple days, and then it's pedal to the metal to Whitehorse.
Control Challenge: 573 total

C • Sprint relay 1

Running warm up/down 11:13 [2] 1.16 mi (9:40 / mi)
shoes: Saucony Guide 10 (Blue)

C • Driving? 7

Saturday Aug 4, 2018 #

Event: WOC 2018 - Latvia

7 AM

Running 35:30 [3] 4.16 mi (8:32 / mi)
slept:7.0 shoes: Saucony Guide 10 (Blue)

Pre-spectating shakeout run. Not enough sleep last night, or the night before. A nap is on the agenda.

Friday Aug 3, 2018 #

1 PM

Orienteering 22:44 [2] 2.37 mi (9:36 / mi)
12c slept:7.5 shoes: Saucony Guide 10 (Blue)

Model map. Also, new blog post!
Map soon
Control Challenge: 553 total

Thursday Aug 2, 2018 #

Note
slept:9.0 (rest day)

Now in Riga until August 6th!

C • Have fun! 2

Wednesday Aug 1, 2018 #

12 PM

Running 38:47 [3] 4.19 mi (9:15 / mi)
slept:8.5 shoes: Saucony Guide 10 (Blue)

Little bit of speed work at the track with Julia. 6x 30-30's. 30 seconds hard, 30 seconds rest.

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