Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m
Orienteering	16	18:05:13	35.99		57.92		35	89c
Running	16	6:25:14	39.66		63.83
Soccer	4	5:30:00
Strength	7	2:12:00
Hiking	1	55:17	1.97	(28:04)	3.17	(17:26)
Agility	2	7:45
Total	36	33:15:29	77.63		124.93		35	89c

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Saturday Jun 27, 2015 #

Running warm up/down 10:29 [3] 1.14 mi (9:12 / mi)
shoes: Innov-8 Mudclaw 265

Orienteering race 1:01:53 [3] 3.7 mi (16:43 / mi)
shoes: Innov-8 Mudclaw 265

Friday Jun 26, 2015 #

9 AM

Running 22:35 [3] 2.13 mi (10:36 / mi)
shoes: Asics: Gel-Equation 7

Shake out run.

5 PM

Running warm up/down 10:29 [3] 1.14 mi (9:12 / mi)

Orienteering race 15:21 [4] 2.3 km (6:40 / km)
shoes: Asics: Gel-Equation 7

Thursday Jun 25, 2015 #

7 AM

Agility 3:00 [2]

Strength 17:00 [3]

3 PM

Running warm up/down 12:37 [3] 1.38 mi (9:09 / mi)
shoes: Asics: Gel-Equation 7

Orienteering 31:18 [3] 3.0 mi (10:26 / mi)
shoes: Asics: Gel-Equation 7

Sprint training in Oslo with an emphasis on precise map reading.

Running warm up/down 16:19 [3] 1.36 mi (12:00 / mi)
shoes: Asics: Gel-Equation 7

Tuesday Jun 23, 2015 #

Running warm up/down 13:14 [2] 1.26 mi (10:30 / mi)
shoes: Innov-8 Mudclaw 265

Jogging and strides.

Orienteering intervals 44:33 [4] 2.95 mi (15:06 / mi)
shoes: Innov-8 Mudclaw 265

A tiring workout! We did 2x 300m, o-intervals, 2x 300m, o-intervals, 2x 300m.

300m splits were 69, 67, 70, 68, 68, 60.

Monday Jun 22, 2015 #

7 AM

Strength 20:00 [3]

10 AM

Running warm up/down 3:47 [3] 0.29 mi (13:02 / mi)
shoes: Innov-8 Mudclaw 265

Running to the start of the line-o.

Orienteering 1:26:45 [3] 4.03 mi (21:31 / mi)
shoes: Innov-8 Mudclaw 265

Line-o in detailed terrain, then two courses with less detail. Focus today was on compass.

Sunday Jun 21, 2015 #

10 AM

Running intervals 41:30 [5] 4.42 mi (9:23 / mi)
shoes: Asics: Gel-Equation 7

4x 1000m with 2 minutes rest at 4:12, 4:25, 4:23, and 4:06. 4x steep hills averaging 35 sec each time.

4 PM

Running warm up/down 7:34 [2] 0.56 mi (13:31 / mi)
shoes: Innov-8 Mudclaw 265

Jogging/walking over to the start of our training.

Orienteering 30:00 [3] 0.6 mi (49:59 / mi)
shoes: Innov-8 Mudclaw 265

Precise compass corridor o.

Saturday Jun 20, 2015 #

7 AM

Strength 15:00 [3]

9 AM

Running 3:52 [2] 0.41 mi (9:26 / mi)
shoes: Innov-8 Mudclaw 265

Warmup running to the start.

Orienteering 1:39:09 [3] 4.15 mi (23:53 / mi)
shoes: Innov-8 Mudclaw 265

I'm starting to feel a lot more confident on this terrain!

Friday Jun 19, 2015 #

Orienteering 58:34 [3] 2.76 mi (21:13 / mi)
shoes: Innov-8 Mudclaw 265

Today was a bit of a rest day. I made one huge mistake but overall I feel like I'm becoming more competent in this terrain.

Thursday Jun 18, 2015 #

10 AM

Orienteering 27:57 [2] 1.16 mi (24:06 / mi)
shoes: Innov-8 Mudclaw 265

Corridor O. I felt more confident than yesterday, especially after I was able to figure out where I was once things weren't lining up.

Orienteering 30:00 [3] 1.3 mi (23:05 / mi)
shoes: Innov-8 Mudclaw 265

O-intervals. My distance and time is way off since I only had my watch going for two or three. This was challenging, but I think I'm getting better. Once I'm able to navigate in the terrain better, I'll be able to pick up my speed a lot.

1 PM

Strength 15:00 [3]

8 PM

Hiking 55:17 [2] 1.97 mi (28:04 / mi)
shoes: Asics: Gel-Equation 7

We climbed up to the top of a hill/tiny mountain (which I didn't get on my watch), then Michael, Addison, Julia, and I continued on to a slightly higher hill/mountain. We got some glissading in! :)

C • I hope it was boot glissadi... 2

Wednesday Jun 17, 2015 #

11 AM

Orienteering 40:00 [2]
shoes: Innov-8 Mudclaw 265

Line-O for the first training in Norwegian terrain! It took me a while to get into the map, and I ended up doing most of it with Izzy, Austin, Julia, and Addison.

C • Any snow on the course? 3

12 PM

Orienteering 30:00 [3]
9c shoes: Innov-8 Mudclaw 265

Completely guessing on the time here; although I started my watch I didn't stop it until way late. This was a short course we did that focused on precise map reading. I went slowly, but did okay. The line-O definitely helped to get into the map.

5 PM

Running 28:06 [3] 2.32 mi (12:07 / mi)
shoes: Asics: Gel-Equation 7

A 15 minute run, 4x 200m terrain intervals, and 5 minute cool down.

Agility 4:45 [1]
shoes: Asics: Gel-Equation 7

Running 7:35 [2]
shoes: Asics: Gel-Equation 7

A starting exercise where we ran for 20-30 seconds with a map and tried to memorize the first leg and then draw it in 15 seconds.

Strength 15:00 [3]

Tuesday Jun 16, 2015 #

Running 10:05 [2] 1.04 mi (9:42 / mi)
shoes: Asics: Gel-Equation 7

Short shake out run with the team.

Saturday Jun 13, 2015 #

Orienteering 2:20:00 [3]
17c shoes: Innov-8 Mudclaw 265

Kean set up the Lick Creek long course for me, a Swedish family, and a couple other people who had missed the actual race. I couldn't find two controls and spent a good 10+ minutes searching for each because I knew I was in the right spot. One had fallen to the ground and was essentially invisible, and the other was misplaced. Other than that, the course was excellent.

Control count: 94

Orienteering 40:00 [1]
3c shoes: Innov-8 Mudclaw 265

Helping pick up controls. I found the misplaced control! It seemed like it fit for a different control much better though, so it's still a mystery as to how it got there.

Friday Jun 12, 2015 #

Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

Ran d. park with the twins. My watch died before we even made it to the school's softball field...

Thursday Jun 11, 2015 #

Soccer 1:30:00 [3]

Last soccer practice for a while!

Tuesday Jun 9, 2015 #

3 PM

Running 57:12 [3] 6.23 mi (9:11 / mi)
shoes: Asics: Gel-Equation 7

Ran Mama Shy Bear with Brigitte and Kelsey. Siri tried to stick with us, but couldn't, especially since we ran with the boys (before they turned off for Papa Shy Bear). She wanted to turn around about 1 mile in, so I just had her run on her own back and forth on the trail from the trailhead.

7 PM

Soccer 1:30:00 [3]

New coach has a policy that if someone doesn't tell him if she won't be there, the team has to run next practice. Two people were gone today without telling him, so we'll be doing extra fitness next practice.

After practice, Nora, Tessa, Aurora and I did 2x full field sprints.

Monday Jun 8, 2015 #

11 AM

Strength 20:00 [3]

Maxed on bench and squat, did some more arm stuff.

2 PM

Running 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Asics: Gel-Equation 7

Getting back into running with the distance/XC team! We ran Pollo-Pasta, and a Liberty alumni came back to run with us. :) It was HOT and sunny, but the forests were nice to run through.

Sunday Jun 7, 2015 #

Orienteering 8:55 [4] 0.51 mi (17:29 / mi)
7c shoes: Innov-8 Mudclaw 265

Full day of orienteering training with Mike and my dad at Salmon la Sac. I'm at 74 controls now.

This was the first of two mini courses to practice flow.

Orienteering 6:58 [4] 0.41 mi (16:59 / mi)
6c shoes: Innov-8 Mudclaw 265

Flow practice #2.

Orienteering 4:25:00 [2] 4.1 mi (1:04:38 / mi)
8c shoes: Innov-8 Mudclaw 265

Mostly a map walk, going slowly together to our features and making sure to be observant. I did run several legs. The controls locations did not have actual control markers, but we went to specific features that Mike had marked out on the map earlier.

The time and distance are both a little off. I didn't always stop my watch when we took food/water breaks, and at least once I forgot to start it when we started moving.

Orienteering 7:54 [2] 0.21 mi (37:37 / mi)
4c shoes: Innov-8 Mudclaw 265

Picking up after the flow courses.