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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running6 5:57:31 31.92(11:12) 51.36(6:58) 1732
  Climbing1 20:00
  Stretching1 10:00
  Strength1 5:00
  Total8 6:32:31 31.92 51.36 1732
  [1-5]8 6:21:07
averages - sleep:7.5

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Sunday Aug 18 #

2 PM

Climbing 20:00 [1]

Hit up the SR 900 cliff with the Szymanski family and did some outdoor climbing. I did my first lead climb which was sweet!
7 PM

Running 35:59 intensity: (15 @0) + (2:17 @1) + (8:48 @2) + (24:08 @3) + (31 @4) 3.95 mi (9:07 / mi) +76m 8:36 / mi
ahr:142 max:161 slept:9.0 shoes: Grey Saucony Guide 9

Legs are fatigued from the week — more mileage than I’d been hitting the past weeks with work. To and from Hazen with Siri and a some chill laps (and blackberry eating) while she did a couple 400s.

Saturday Aug 17 #

Note
slept:9.0

Friday Aug 16 #

2 PM

Running tempo 1:03:41 intensity: (15 @0) + (2:20 @1) + (17:26 @2) + (21:28 @3) + (20:22 @4) + (1:50 @5) 6.53 mi (9:45 / mi) +185m 8:58 / mi
ahr:150 max:181 slept:9.5 shoes: Asics Gel-Excite 4 - Blue (#2)

2x 12min tempo on the May creek trail. R ankle is feeling pretty sore from yesterday — I rolled both ankles a couple times, and while it was nothing major and didn’t hurt much yesterday, the right ankle is definitely stiff today. I almost bailed on this workout entirely for the ankle and generally feeling pretty sore, but I’m so glad I didn’t. Maybe took this tempo slightly slower, but it felt good to get in regardless.
Looking forward to nationals so much!! May not be particularly orienteering-ready, but my physical ability should be there.

Thursday Aug 15 #

2 PM

Running 1:36:41 intensity: (38 @0) + (4:31 @1) + (25:45 @2) + (1:00:18 @3) + (5:29 @4) 8.45 mi (11:27 / mi) +703m 9:06 / mi
ahr:143 max:165 slept:6.5 shoes: Grey Saucony Guide 9

Pratt river trail out & back with Siri. Great trail for the first/last 2.5 miles, but the middle section around where we turned around was pretty overgrown and much less pleasant. The grade was super nice the whole time though, with no insanely steep sections.

Stretching 10:00 [0]

Throughout the run
5 PM

Strength 5:00 [1]

Core

Wednesday Aug 14 #

7 PM

Running warm up/down 15:28 intensity: (1 @0) + (38 @1) + (2:35 @2) + (12:14 @3) 1.71 mi (9:03 / mi)
ahr:144 max:157 slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Running race 5:24 intensity: (10 @3) + (54 @4) + (4:20 @5) 1.5 km (3:36 / km) +4m 3:33 / km
ahr:183 max:191

Really wanted to race the 3k later, so although I was racing this l, I didn’t go absolutely hard core all out. Relatively even splits, which was good. I passed a guy somewhat aggressively on the back corner of the 3rd lap because he sped up when I tried to pass on the back straightaway but then promptly slowed down again when hitting the corner. And then of course, going into the final lap 200m later he poured on the speed and passed me right back because what even is pacing?? *eye roll*

Running warm up/down 6:45 intensity: (3:31 @2) + (3:14 @3) 0.62 mi (10:53 / mi)
ahr:136 max:146

Barefoot laps
9 PM

Running warm up/down 5:49 intensity: (6 @1) + (2:56 @2) + (2:47 @3) 0.56 mi (10:23 / mi)
ahr:139 max:159

Barefoot laps + strides with spikes

Running race 11:35 intensity: (5 @2) + (9 @3) + (1:01 @4) + (10:20 @5) 3.0 km (3:52 / km) +3m 3:51 / km
ahr:185 max:196

3k race, the very last one of the 2019 all-comers series! Unfortunately I was more wiped than I wanted to be from the 1500m earlier, so this was rough. I was hitting 90’s for the most part for the first mile (went through somewhere around 6:00-6:02), but then started slowing wayyy down and it was all I could do to hang on to 94’s.

Running warm up/down 5:32 intensity: (1:57 @2) + (3:35 @3) 0.55 mi (10:04 / mi)
ahr:142 max:150

Baby barefoot cool down laps

Tuesday Aug 13 #

Note
slept:11.0

Monday Aug 12 #

4 PM

Running 1:50:37 intensity: (15 @0) + (14:58 @1) + (36:05 @2) + (44:18 @3) + (15:01 @4) 6.75 mi (16:23 / mi) +761m 12:08 / mi
ahr:140 max:176 slept:0.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Dad: want to go on a trail run?
Me: sure
*first half wayyy too steep to even think about running up*

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