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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Jun 28, 2017:

activity # timemileskm+m
  Orienteering7 4:35:04 20.66(13:19) 33.24(8:16)112c
  Running9 2:17:55 13.48(10:14) 21.69(6:22)
  Agility3 50:00
  Strength3 50:00
  Other1 20:00
  Total13 8:52:59 34.13 54.93112c

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ThFrSaSuMoTuWe

Wednesday Jun 28, 2017 #

1 PM

Orienteering 19:20 [3] 3.75 km (5:09 / km)
11c shoes: Black Asics Gel-Excite 4

Training across the river from the WOC sprint embargo at Ulejoe. Julia and I drew each other courses and traded maps. My legs were feeling tired and did not want to get moving. Stretching is on the agenda for tonight.
Map: soon!
Control Challenge: 373 total
C • Woo, sprinting! 1

Running 11:26 [3] 1.89 mi (6:03 / mi)
shoes: Black Asics Gel-Excite 4

Running back from the training to the Airbnb

Tuesday Jun 27, 2017 #

Running 31:20 [3] 5.59 km (5:36 / km)
shoes: Black Asics Gel-Excite 4

Quick run with Julia and Evalin. I left some shoes out on the porch to dry in the sun just before we started our run. A few steps after leaving there was 1 raindrop on my forehead and by the end of the run there was about 1353734591 more. Sooooo my shoes were pretty sopping wet by the time we returned. Whoops.

Monday Jun 26, 2017 #

Note
(rest day)

Sunday Jun 25, 2017 #

8 AM

Other 20:00 [1]

Little bit of walking, little bit of drills, little bit of ankle strength, little bit of stretching
C • Username 4
4 PM

Running warm up/down 7:23 [2] 1.22 km (6:03 / km)
shoes: Innov-8 X-talon 212

Warm up

Orienteering race 59:40 [4] 5.7 km (10:28 / km)
11c shoes: Innov-8 X-talon 212

Race/relay simulation with the team. I screwed up really really badly. I don't know how I messed up most of the time. It was really really really bad. Check out my map with route if you want to see the failures. They're pretty unfortunate.
Okay, enough lamenting and wallowing in self-pity. Take-aways: 1) Pay attention to your compass! Don't think you're going in the right direction; CHECK it! 2) Focus on the process. When in an exciting race, it's easy to get caught up in what other people are doing and in trying to move quickly. That's not a good thing. You can't afford to forget the little steps.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NYVFz... <-- jk now you have to look at it below. Use the link if it isn't loaded.
Control Challenge: 362 total

Saturday Jun 24, 2017 #

8 AM

Agility 20:00 [3]

Strength 20:00 [3]

10 AM

Orienteering 58:01 [3] 5.36 km (10:49 / km)
8c shoes: Innov-8 Mudclaw 265

Stomach felt very gross, so I slowed down to a walk at the end. Wish I had been feeling 100% because this was a fun map! We skipped 3, 8, and 9.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NV3dZ...
Control Challenge: 331 total

Running warm up/down 3:07 [2] 0.49 mi (6:21 / mi)
shoes: Innov-8 Mudclaw 265

4 PM

Running warm up/down 1:38 [2] 0.19 km (8:36 / km)
shoes: Black Asics Gel-Excite 4

Orienteering 25:03 [3] 4.08 km (6:08 / km)
20c shoes: Black Asics Gel-Excite 4

Sprint in Tampere, focusing on flow. From one of the higher points the embargoed area was visible, but I didn't know and so didn't look up from there, and I missed out on viewing the terrain.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NeFJ1...
Control Challenge: 351 total

Friday Jun 23, 2017 #

8 AM

Agility 15:00 [3]

Running drills

Strength 15:00 [3]

Core core core
10 AM

Running intervals 52:48 [4] 5.96 km (8:52 / km)
shoes: Innov-8 X-talon 212

Terrain workout with Emma, Izzy, and Julia. 5x (2min, 1min, 30sec) w/ 90sec rest between each interval. We did this on the Teisko map we were on the other afternoon. I find that when running over bumpy, rocky, underbrushy ground, it's pretty difficult for me. If we were on flat, smooth ground the whole time I would have been able to keep up much more easily. I think the picking my feet up and jumping is what's hard.
Map with route! --> https://drive.google.com/open?id=0B12fLZKyBL6NaVB4...
4 PM

Running warm up/down 6:15 [2] 0.57 mi (10:58 / mi)
shoes: Innov-8 X-talon 212

Orienteering 58:46 [2] 1.66 mi (35:24 / mi)
6c shoes: Innov-8 X-talon 212

Walking on terrain similar to the long with Julia and Siri.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NOXlM...
Control Challenge: 323 total

Running warm up/down 8:13 [2] 0.87 mi (9:27 / mi)
shoes: Innov-8 X-talon 212

Back to the van

Thursday Jun 22, 2017 #

8 AM

Agility 15:00 [3]

Jumping and drills and ladders

Strength 15:00 [3]

1 leg squats, step ups, kettle bell press, and swinging the kettle bells
10 AM

Running 4:56 [3] 0.85 km (5:48 / km)
shoes: Black Asics Gel-Excite 4

warmup

Orienteering 6:35 [3] 1.26 mi (5:13 / mi)
5c shoes: Black Asics Gel-Excite 4

First exercise focusing on reading the details and smoothing the route. Also worked on keeping the map up for all the exercises.

Orienteering 12:10 [3] 2.11 km (5:46 / km)
12c shoes: Black Asics Gel-Excite 4

Focus on looking up and reading the whole leg

Orienteering 9:10 [3] 1.68 mi (5:27 / mi)
10c shoes: Black Asics Gel-Excite 4

Focus on entry/exits

Orienteering 8:19 [3] 1.38 km (6:02 / km)
10c shoes: Black Asics Gel-Excite 4

Combining everything for the last exercise
Map: https://drive.google.com/open?id=0B12fLZKyBL6NbHJD...
Control Challenge: 298 total
4 PM

Running warm up/down 9:05 [3] 1.47 km (6:11 / km)
shoes: Black Asics Gel-Excite 4

Warm up

Orienteering 18:00 [5] 3.46 km (5:12 / km)
19c shoes: Black Asics Gel-Excite 4

Four sets of sprint intervals, hard. Splits were 4:13, 5:19, 4:20, 4:06. Map is linked (with my GPS!)
Map: https://drive.google.com/open?id=0B12fLZKyBL6NYzMw...
Control Challenge: 317 total

Running warm up/down 1:44 [2] 0.26 km (6:40 / km)
shoes: Black Asics Gel-Excite 4

Back to the van!

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