Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Sep 30, 2018:

activity

time

miles

Hiking

5:49:28

12.45

(28:04)

20.04

(17:26)

Orienteering

4:30:49

20.75

(13:03)

33.39

(8:07)

100c

Cycling

4:27:57

68.17

(15.3/h)

109.71

(24.6/h)

Climbing

4:20:00

Running

4:16:25

27.73

(9:15)

44.63

(5:45)

Other

1:00:00

Strength

54:00

Stretching

40:00

Agility

30:00

Total

26:28:39

129.1

207.76

100c

[1-5]

25:48:39

averages - sleep:7.3

4:10

0:00

» now

Saturday Sep 29, 2018 #

9 AM

Hiking 2:18:02 [2] 4.38 mi (31:31 / mi)
slept:6.0 shoes: Saucony Guide 10 (Blue)

Spent the weekend with the outing club up in NH, very close to Maine. A group of us hiked up Mt Moriah, which is just barely a 4,000 ft peak. We went slowly with lots of breaks. The fall colors are just starting to come out!

12 PM

Hiking 1:52:12 [1] 4.25 mi (26:24 / mi)
shoes: Saucony Guide 10 (Blue)

Back down after a mountaintop lunch.

Friday Sep 28, 2018 #

Note
slept:10.0

Thursday Sep 27, 2018 #

5 PM

Cycling 13:22 [1] 2.15 mi (9.7 mph)
slept:6.0

My R tonsil is mildly bothersome and mildly swollen. This reminds me of what happened last spring, which was an absolutely miserable time. Hopefully this doesnt get worse

10 PM

Cycling 11:08 [1] 2.05 mi (11.0 mph)

Wednesday Sep 26, 2018 #

10 AM

Running 43:59 [3] 4.92 mi (8:56 / mi)
ahr:167 max:181 slept:6.0 (sick) shoes: Saucony Guide 10 (Blue)

Originally, I was only going to do 3-4 miles, but I opted to go the full way around JP. I'm glad I did. After loosening up all the junk in my throat and lungs for a miserable first 2 miles, this got fun! I was definitely working way harder than I should have been (that heart rate though), but hopefully in the next few days I'll be fully recovered.

Tuesday Sep 25, 2018 #

Note
slept:7.0 (sick)

Have you ever chosen not to ride a bike to wherever you needed to go because it was raining and you would get soaked from riding in the rain, but then that meant you had to walk instead, which took about 4x longer, so you ended up getting just as soaked AND wasted your time?
Feeling much better by the end of the day. Running tomorrow!

C • About that... 8

Monday Sep 24, 2018 #

Note
slept:7.5 (sick)

Sunday Sep 23, 2018 #

Note
slept:8.0 (sick)

I woke up feeling pretty gross, so I've been lying low all day.

Saturday Sep 22, 2018 #

11 AM

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:7.0 shoes: Saucony Guide 10 (Blue)

Forgot my watch whoopsies

Running race 26:38 [5] 6.0 km (4:26 / km)
(sick) shoes: Saucony Guide 10 (Blue)

XC season opener at UConn! This went considerably better than I had expected, seeing as how I've been sick all week. I was the 4th runner on our team, and we won 1st. Feeling good about this season if this is the starting point.
Edit: Uhhhh this was a significant PR from my previous time last season of 27:18. That's more reflective of how poorly I was training last season, but still. Yeet.

C • Nice job!! 4

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Saucony Guide 10 (Blue)

Feeling slightly more sick, so maybe it's a good thing I wasn't running this week.

Friday Sep 21, 2018 #

Note
slept:7.5 (sick)

Mucus in my throat ugh. I was planning on doing a short little something today, but not feeling up to it.

Thursday Sep 20, 2018 #

Note
slept:9.0 (sick)

5 PM

Cycling 14:38 [1] 1.68 mi (6.9 mph)

9 PM

Cycling 11:05 [1] 1.85 mi (10.0 mph)

Fun fact: I have 9.5 hours of class on Thursdays

C • In what world 1

Wednesday Sep 19, 2018 #

7 AM

Strength 4:00 [3]
slept:7.5

Wake up core.

2 PM

Note
slept:3.0 (sick)

Well, I held off being sick for a couple days, but it's back again. I woke up from my nap both feeling worse than I did before.

Tuesday Sep 18, 2018 #

6 AM

Cycling 20:00 [1] 3.0 mi (9.0 mph)
slept:6.0

Commuting. Forgot to start my watch so this is an estimate.

Climbing 40:00 [2]

Early morning rock time

Cycling 14:35 [1] 2.34 mi (9.6 mph)

And to my 8am lab

1 PM

Strength 45:00 [3]

Northeastern offers free weekly strength/conditioning sessions to the club sports athletes, so I signed up for 1x/week. They're each an hour long, although since this was the first one, it was a little shorter. Small group today, with myself from running, two girls from rugby, and one girl from swimming.
We started off with some planks and dynamics, then did 5x circuit of goblet squats, pushups, plank, and something that I'm forgetting g the name of but you are horizontal underneath a bar and basically pull yourself up like inverse pushups. Finished off with 10x short sprints on the bikes. I think this will be a good way to make sure I'm getting strength in weekly.

C • inverse pushups 4

3 PM

Note
slept:0.5

Nap -- much needed

5 PM

Cycling 13:48 [1] 1.6 mi (7.0 mph)

Getting around Boston on bike is pretty great, a lot of fun, and the most efficient option.

9 PM

Cycling 13:18 [1] 2.01 mi (9.1 mph)

Emt class got out nearly an hour early!!

Monday Sep 17, 2018 #

Note
slept:6.0 (sick)

I had a sore throat starting to develop last night, and this morning it's very present. The plan is lots of vitamins, and hopefully an earlier bedtime tonight.

C • Me too 7

Sunday Sep 16, 2018 #

Note
slept:6.5

9 AM

Cycling 20:51 [2] 3.95 mi (11.4 mph)

Extra time and distance to the usual BU commute since I realized partway there that my bike lock was still at home. Aw shucks.

6 PM

Cycling 14:23 [2] 2.02 mi (8.4 mph)

Back home without forgetting anything.
Today was crazy, starting with getting up at 7am to make a cake, emt class at 10am until 6pm, back home to finish the cake, and a surprise birthday party for a good friend at 8. No time for a much needed long run. Clearly it's taking me a little while to get into the rhythm of classes again (it's been since December).

Saturday Sep 15, 2018 #

10 AM

Climbing 1:00:00 [2]
slept:7.0

I went real rock climbing with the outdoors club at Quincy Quarries! Tons of fun, and I finally got to actually belay (I had learned how 3+ times, but never actually put it to practice with real climbing). Belaying is less scary than I initially expected, and it's pretty cool to be climbing outside again. It had been a while. We were top roping everything, and one of the trip leaders had it all set up before we got there. Great way to spend the day.

3 PM

Other 1:00:00 [2]

Sand volleyball! If anyone is ever putting together a volleyball game, count me in.

Friday Sep 14, 2018 #

9 AM

Running 6:21 [3] 0.71 mi (8:56 / mi)
slept:8.5 shoes: Saucony Guide 10 (Blue)

Literally running late for a meeting

11 AM

Running 23:06 [3] 2.37 mi (9:45 / mi)
shoes: Saucony Guide 10 (Blue)

To Rockspot

Climbing 1:30:00 [2]

Got a pink V1 I was struggling w/ last time

Thursday Sep 13, 2018 #

Note
slept:7.0

Lack of quality sleep is catching up to me

3 PM

Cycling (stationary) 45:12 [3] 20.2 mi (26.8 mph)
ahr:138 max:170

ALMOST took a nap instead, especially since some plans got switched around last minute, which was frustrating, but I'm glad I got this in. 5x 30sec hard in the middle

Stretching 15:00 [0]

5 PM

Cycling 14:29 [1] 1.94 mi (8.0 mph)

to emt

Wednesday Sep 12, 2018 #

Note
slept:7.0

6 PM

Running 19:25 [2] 2.09 mi (9:17 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

To Henry St

Running 4:03 [2] 0.36 mi (11:15 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Orienteering 14:45 [3] 1.85 mi (7:58 / mi)
24c shoes: Asics Gel-Excite 4 - Blue (#2)

4x short sprints at Magazine Beach, focusing on using your partner doing a different course, but not letting them be a distraction. The map is rather outdated, but this was good fun.

C • training 4

8 PM

Cycling 14:35 [2] 2.38 mi (9.8 mph)

Thanks to Alex for the new commuting vehicle!

Tuesday Sep 11, 2018 #

Note
slept:7.0

Monday Sep 10, 2018 #

Note
slept:5.0

I forgot how many flights of stairs I go up and down when I'm going to classes.

Sunday Sep 9, 2018 #

Note
slept:9.0

Another little hikeroo

Saturday Sep 8, 2018 #

Event: UNO Camping Weekend

Note
slept:9.0

Baby hike with friends in Connecticut

Friday Sep 7, 2018 #

9 AM

Running 27:13 [2] 2.97 mi (9:10 / mi)
slept:6.5 shoes: Asics Gel-Excite 4 - Blue (#2)

To Rockspot

Climbing 1:10:00 [2]

V1 mostly

Thursday Sep 6, 2018 #

3 PM

Cycling 46:33 [2] 21.0 mi (27.1 mph)
slept:7.0

On the stationary bike

Stretching 10:00 [0]

My quads are still dead from plyo

Wednesday Sep 5, 2018 #

3 PM

Agility 30:00 [3]
slept:7.0

It's been a while since I've done any sort of plyo, so this was tough on my quads.

Strength 5:00 [3]

Planking

Stretching 15:00 [0]

6 PM

Running 34:18 [3] 3.59 mi (9:33 / mi)
ahr:156 max:172 shoes: Asics Gel-Excite 4 - Blue (#2)

To Henry St, and on to CRLS

Orienteering 11:30 [3] 1.23 mi (9:21 / mi)
ahr:159 max:172 22c shoes: Asics Gel-Excite 4 - Blue (#2)

One longer course focusing on flow, two shorter memory o' exercises using controls we had already been to. Followed by pizza!

Running 9:31 [2] 1.03 mi (9:14 / mi)
ahr:146 max:155 shoes: Asics Gel-Excite 4 - Blue (#2)

Back to Henry St. My legs are pretty tired from plyo earlier, so the rest of the way back home is merely a plodding walk.

C • RMOF 3

Tuesday Sep 4, 2018 #

Note
slept:3.0 (rest day)

In Boston! Unpacking and starting to look at my long to-do list. Classes start tomorrow!

Monday Sep 3, 2018 #

9 AM

Running warm up/down 9:00 [2] 0.98 mi (9:11 / mi)
ahr:140 max:158 slept:8.5 shoes: Saucony Guide 10 (Blue)

Orienteering race 1:07:11 [4] 5.3 mi (12:41 / mi)
ahr:171 max:184 18c shoes: Saucony Guide 10 (Blue)

Whew! I decided to really go for it today, mostly since Alex was starting just 2 minutes after me. Really the only things that changed were my mindset, and then my prep included the typical pre-race visualization and I actually had a couple of things I was going to focus on. One of which was pushing physically.
In the first part of the race, I kept making glances back over my shoulder, expecting to see Alex right on my heels, but I didn't see her. I had a few very minor bobbles in the control circle, but nothing more than 5-10 seconds. The long leg drained me. I had been pushing physically from the get-go, but once I got to 7 I had to slow a bit just so my heart rate could come down a bit and I could think straight! Thankfully all the remaining legs were pretty short, but Alex definitely kept gaining on me there. I saw her behind me while I was going to 15, and I had nothing left to put up more of a gap. Bummer! She ended up getting me by about 1 minute. I'm glad I had a solid race though, and was able to keep her from catching up the entire way. It's kind of amazing how the racing mindset makes a world of difference in results.
Fun week all around! If you haven't been to Laramie for orienteering before, try making it out here sometime.

Western States Day 3 Red - Splits

Sunday Sep 2, 2018 #

7 AM

Running warm up/down 10:12 [2] 1.0 mi (10:12 / mi)
ahr:135 max:152 shoes: Saucony Guide 10 (Blue)

Up early for pre-running the course

Orienteering race 1:26:57 [3] 6.41 mi (13:34 / mi)
ahr:160 max:177 18c slept:8.0 shoes: Saucony Guide 10 (Blue)

RMOF Day 5 (Classic #2).
I ran in my running shoes, hoping that my blisters on blisters would survive. They did! I had such a miserable time orienteering yesterday, but today was awesome, and I had so much fun!
Unfortunately, my result is just about where it was yesterday, but that's partially due to my shoes (I couldn't run downhill or on a side hill very well), partially due to running across a beaver dam (no beavers in sight though), a big chunk due to the finish punch not registering (so after I downloaded I ran back to to finish and re-punched. That's another 3:30 onto my time. I swear I heard it beep the first time, but I did punch at the exact same time as someone else, so I could have heard his punch beep instead). But mostly it was due to a 10 minute (10 MINUTE!!) mistake on number 12 AND running off the map. Yikes. I didn't realize just how bad it was until I compared splits with Alex, and then again when I looked at my gps track.
I guess I would probably do better if I went into these races with more of a racing mindset and some goals and things to focus on for each one, but I just spent the whole summer doing that. Now it's time for just orienteering for fun. And I really did have a ton of fun today! It was a great course, my feet didn't hurt too much, and orienteering is great!
If you want to see some epic fails, check out control 12 on 2D rerun here. Please don't laugh too hard.

Running warm up/down 10:47 [2] 0.94 mi (11:28 / mi)
ahr:148 max:156 shoes: Saucony Guide 10 (Blue)

10 AM

Hiking 1:39:14 [1] 3.82 mi (25:59 / mi)

Up Leg? (Pole?) mountain/hill thing with Alex. Pro tip: if your feet aren't having shoes, hiking in Birkenstocks is a solid alternative.

Western States Day 2 Red - Splits

Saturday Sep 1, 2018 #

9 AM

Running warm up/down 11:52 [2] 1.04 mi (11:24 / mi)
ahr:135 max:154 slept:8.5 shoes: VJ Bold (pink)

Slept much better last night. I think I was pretty tired. This is a long week (good, just tiring).

Orienteering race 1:30:26 [3] 5.96 mi (15:10 / mi)
ahr:156 max:169 18c shoes: VJ Bold (pink)

I had absolutely no focus on my orienteering today. I had a decent amount of focus on how bad my blistered feet were feeling, and some focus as well on various cool-looking rocks and noticing the people around me. Motivation was extremely low as well, and I contemplated just calling it multiple times. Tomorrow I'm wearing my running shoes. For now, it's nap time.

Western States Day 1 Red - Splits

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