Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Apr 30, 2019:

	activity	#	time	miles		km		+m
	Running	18	15:27:29	108.03	(8:35)	173.86	(5:20)	1191
	Stretching	13	8:25:00
	Climbing	3	3:30:00
	Mountain Biking	2	2:58:54	34.28	(11.5/h)	55.17	(18.5/h)	637
	Hiking	1	1:55:58	3.51	(33:02)	5.65	(20:32)	262
	Strength	7	47:01
	Total	39	33:04:22	145.82		234.68		2090
	[1-5]	32	28:07:08
averages - sleep:7.6

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Tuesday Apr 30, 2019 #

12 PM

Stretching (Yoga) 40:00 [0]

3 PM

Running 1:00:38 7.19 mi (8:26 / mi) +109m 8:03 / mi
ahr:155 max:166 slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Shaking out all the built up finals stress. Done with this semester!

Monday Apr 29, 2019 #

7 AM

Stretching (Yoga) 40:00 [0]
slept:6.5

Two more finals left! Then two weeks completely free before work, then later, summer classes

Saturday Apr 27, 2019 #

Event: 40th Annual West Point National Meet

9 AM

Mountain Biking 2:05:04 [2] 16.87 mi (8.1 mph) +593m
slept:7.5

Wasn’t quite sure whether to call this mountain biking or not... on my mountain bike but taking the road all the way up to hyalite reservoir. The climb was a grind, especially once we hit the parts of the road that still had snow/slush. Quads and butt were hurting. Absolutely beautiful ride though!

Hiking 1:55:58 [1] 3.51 mi (33:02 / mi) +262m 26:49 / mi

The goal was to climb Blackmore peak, but after the ride just to get up to the trailhead, that was clearly too ambitious. Went to Blackmore lake (from the reservoir) instead.

3 PM

Mountain Biking 53:50 [1] 17.41 mi (19.4 mph) +45m

So much fun on the way down! It took just over 20 minutes to ride down to the gate where the road was closed off, which took so much incredibly longer on the way up. There was a harsh headwind though, which was a bit of a bummer because going really fast down would have been a blast. Took a quick stop in the last part to check out a new house under construction.

Friday Apr 26, 2019 #

12 PM

Stretching (Yoga) 40:00 [1]
slept:8.0

Sweating by the end because this was a rapid flow, but it was a lot of repetition which made it really boring.

5 PM

Running warm up/down 19:05 2.14 mi (8:55 / mi) +12m 8:46 / mi
ahr:141 max:157 shoes: Asics Gel-Excite 4 - Blue (#2)

Running race 21:16 3.06 mi (6:57 / mi) +72m 6:29 / mi
ahr:175 max:186 shoes: Asics Gel-Excite 4 - Blue (#2)

Bozeman Without Borders 5k. Essentially all uphill for the first half and all downhill for the second half. I’m pretty happy with how this went since I was able to keep pushing myself mentally through the second half of the race rather than relaxing on the downhill. I definitely started out too hard (with Siri and the girl who won), but I dialed it back early enough that it wasn’t too much of a problem. Small race but I was the 4th woman.

Running warm up/down 5:47 0.5 mi (11:34 / mi)
ahr:142 max:153 shoes: Asics Gel-Excite 4 - Blue (#2)

Baby cool down right after the race

Running warm up/down 23:39 2.18 mi (10:51 / mi) +20m 10:33 / mi
ahr:141 max:151 shoes: Asics Gel-Excite 4 - Blue (#2)

And a longer cool down back (with a sloshy stomach after post-race drinks :/ )

Thursday Apr 25, 2019 #

4 PM

Running hills 1:23:07 8.63 mi (9:38 / mi) +192m 9:01 / mi
ahr:146 max:180 slept:8.0

I joined Siri for her hill workout. I wasn’t super focused, and definitely thought we had two more to go when there was only one more left until Siri told me otherwise. I should have pushed harder. Tomorrow is a 5k that I signed up for last-minute though, so I’ll be racing that. 6x ~300m intervals, first 100m more uphill and last 200m somewhat more flattish (although very much still uphill). Did this on the very north trail of Peet’s, coming from Lindley park.
Splits:
1:17, 1:18, 1:15, 1:18, 1:19, 1:14

Strength 6:01
ahr:107 max:127

6min abs

Wednesday Apr 24, 2019 #

7 AM

Stretching (Yoga) 40:00 [0]
slept:7.5

Tuesday Apr 23, 2019 #

12 PM

Stretching (Yoga) 40:00 [0]
slept:6.0

7 PM

Running 36:56 4.36 mi (8:28 / mi) +34m 8:16 / mi
ahr:147 max:157 shoes: Asics Gel-Excite 4 - Blue (#2)

Post A&P lab practical sunset run along the southern trails. I saw and heard lots of red-winged blackbirds — my favorite birds!

C • Red-winged blackbirds 3

Strength 5:00 [1]

Planks

Monday Apr 22, 2019 #

2 PM

Running hills 1:01:08 6.87 mi (8:54 / mi) +203m 8:09 / mi
ahr:153 max:181 slept:6.0 shoes: Grey Saucony Guide 9

The plan was for some track stuff, but the varsity team was there (I’m starting to wonder if they’re ever NOT there?), so I made a game time decision for hills. 2x Peets hill south, 5x Peets hill north. Hips are tight, but otherwise felt good. On my last time up the north side, a happy dog congratulated me at the top :)
Splits:
2:22, 2:26
35, 34, 36, 35, 35

Strength 6:00 [1]

Core

Sunday Apr 21, 2019 #

Note
slept:7.0

HW day

Saturday Apr 20, 2019 #

11 AM

Running warm up/down 9:34 [2] 1.11 mi (8:37 / mi)
shoes: Grey Saucony Guide 9

Running race 5:32 [5] 1.5 km (3:41 / km)
slept:8.0 shoes: Grey Saucony Guide 9

Been a minute since I’ve done a track race! Pacing was wayyyy off on this, but it’s hard to go out slowly when everyone else is cruising. Got passed after the first lap by a girl, but she slowed down pretty much immediately. I stayed with her for the lap but then passed just before the third lap, although based on splits I should have tried to pick it up a little more. 4 laps really isn’t that many, and I probably could have been speedier on lap 3. But overall I’m happy with this, and I wasn’t last, and racing in trainers wasn’t the worst thing. I’m excited to see where I’ll be in a couple months with a few more track races under my belt.
Splits: 82, 90, 93, 67

Running warm up/down 32:43 [3] 3.57 mi (9:10 / mi) +20m 9:01 / mi
shoes: Grey Saucony Guide 9

Friday Apr 19, 2019 #

4 PM

Running 32:08 [3] 3.66 mi (8:47 / mi) +29m 8:34 / mi
ahr:149 max:163 slept:7.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Shakeout before tomorrow’s 1500m. Might be rough. I realized that I don’t have spikes here.
On a side note, had a very productive day today! No classes, but got a lot done (and still have a more on the list for today) and got out to enjoy the sunshine!

C • Ooo 3

Thursday Apr 18, 2019 #

4 PM

Running 45:02 [3] 5.37 mi (8:23 / mi) +88m 7:59 / mi
ahr:157 max:175 slept:8.5 shoes: Grey Saucony Guide 9

Quick check on the track — being used — then up and back down N side of Peets with the club.

Wednesday Apr 17, 2019 #

Note
slept:9.0

Just realized how crazy the last two weeks leading up to the end of the semester will be for me... 2 essays, 2 presentations, and 6 exams. Goal is to get a lot done this weekend.

Tuesday Apr 16, 2019 #

11 AM

Strength 6:00 [3]
slept:8.0

Core

Note

I went to the track to do some intervals this morning, but some of the varsity team was there. I’m hoping the track is available this afternoon, but I’m somewhat doubtful as I think that’s when the regular practice is. We’ll see.
Probably going to race the 1500m this Saturday and see where I’m at! I’m thinking I can maintain 88s, so 5:52 1600m, and 5:30 1500m. At least that’s what I’m planning on pacing for. It would be great if I’m able to pick it up from there during lap 3, but at the very least I’m mostly just hoping the wheels don’t fall off.

8 PM

Running intervals 35:13 [4] 4.15 mi (8:29 / mi)
ahr:149 max:181 shoes: Asics Gel-Excite 4 - Blue (#2)

Yikes. Original plan was for 2x 800m, 3x 600m, 3-4x 400m, at 3:05, 2:15, and 88. Since I wasn't able to get onto the track at the earlier two times I checked during the day, the new plan became 2x [800m, 600m, 400m]. But even with the shortened plan, the intervals themselves didn't go well at all. I felt pretty bloated and gross. Cut it to only one set, which was probably the best call considering how dark it was too. Not a good attempt today.
Splits: 3:08, 2:21, 87

Monday Apr 15, 2019 #

7 AM

Stretching (Yoga) 40:00 [1]
slept:8.5 (rest day)

Don’t think my heel will let me get out on it for any running today. Shoes are painful.

Sunday Apr 14, 2019 #

11 AM

Climbing 1:00:00 [2]
slept:8.5

Top rope belay certified at Spire now! Started with some bouldering before moving over to the ropes. The threat of falling is a lot scarier when you're 3x higher up, even if you do have a rope.

Saturday Apr 13, 2019 #

Event: QOC Junior Nationals

10 AM

Running warm up/down 9:20 [2] 1.11 mi (8:25 / mi) +4m 8:20 / mi
ahr:141 max:165 slept:8.5 shoes: Grey Saucony Guide 9

Running race 20:12 [4] 2.88 mi (7:01 / mi) +26m 6:50 / mi
ahr:178 max:185

Turns out the 5k was longer than what we were expecting, but still not a 5k. Fun to do a color run! I started dragging pretty hard around mile 2... need to work on my mental fortitude. My sock slipped down sometime in the middle and I finished with a pretty nasty open blistering my heel as a result.

C • Fun!! 2

Friday Apr 12, 2019 #

12 PM

Stretching (Yoga) 45:00 [0]
slept:7.0

Lil tight from yesterday

4 PM

Running 34:06 [3] 4.08 mi (8:21 / mi) +33m 8:09 / mi
ahr:148 max:167 shoes: Asics Gel-Excite 4 - Blue (#2)

Checking out the 5k course for tomorrow. It’s actually about 2.5 miles. I’m a little disappointed actually, since I kind of wanted to test where my 5k time is at.

Thursday Apr 11, 2019 #

6 PM

Running intervals 1:02:14 [5] 7.43 mi (8:23 / mi) +20m 8:18 / mi
ahr:158 max:183 slept:7.0 shoes: Grey Saucony Guide 9

3x 4x400m. Goal paces were first set 92, second set 90, third set 88. I wasn’t sure if this was too ambitious, especially with doing this alone and kinda the altitude (did anyone else not realize that there’s a conversion for races run at elevation?!). But, I did it and it actually felt really good! My pacing is a little rusty, and the first intervals of each set were pretty rough. By the end I sort of got into the swing of things.
The MSU track is a beautiful track to run on. Great views of the Madisons and the Bridgers. Only thing that would have made this better was gloves.
I’m surprised by the max HR because I manually measured/calculated at the end of my last interval and got closer to 190.... either I messed up my own measurement or my Garmin monitor isn’t as accurate as I thought.
Splits:
90, 90, 93, 92
88, 89, 90, 90
87, 88, 88, 86

Wednesday Apr 10, 2019 #

7 PM

Running 39:01 [3] 4.63 mi (8:26 / mi) +24m 8:18 / mi
ahr:148 max:161 slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Tuesday Apr 9, 2019 #

12 PM

Stretching (Yoga) 40:00 [0]
slept:7.5

Monday Apr 8, 2019 #

7 AM

Stretching (Yoga) 40:00 [1]
slept:7.5

Sunday Apr 7, 2019 #

8 AM

Running 52:38 [3] 6.0 mi (8:46 / mi) +48m 8:34 / mi
ahr:160 max:179 slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Mule run w/ Lindsay. We made tentative plans to run up at sourdough once all the snow is melted, which would be a really fun out and back.

10 AM

Climbing 1:00:00 [2]

Banged myself up pretty good by slamming my ankle bone into a hold

Saturday Apr 6, 2019 #

10 AM

Running long 1:39:24 [4] 11.31 mi (8:47 / mi) +88m 8:35 / mi
ahr:164 max:187 slept:9.0 shoes: Grey Saucony Guide 9

With Siri, which was great. She was doing some longer faster miles in there, so I started out with her intervals and made it into 3x 0.5mi at 7:00/mi and 6:55/mi pace. Except I went a little faster... splits were 3:28, 3:20, and 3:19. Felt good to get in some serious miles with a bit of faster stuff in there, and to have a buddy!

Stretching 10:00 [0]

Super relaxed stretching/yoga combo on the grass post-long run

Friday Apr 5, 2019 #

Note
slept:9.0 (rest day)

Thursday Apr 4, 2019 #

5 PM

Running 50:53 [3] 6.44 mi (7:54 / mi) +76m 7:37 / mi
ahr:162 max:177 slept:7.0 shoes: Grey Saucony Guide 9

MSURC team run and I kinda kept up with the gang

7 PM

Climbing 1:30:00 [2]

At Spire. My hands will be calloused

Wednesday Apr 3, 2019 #

7 AM

Stretching (Yoga) 45:00 [1]
slept:5.5

Personal yoga class? I'm the only one who showed up again this morning

1 PM

Running 43:48 [4] 5.01 mi (8:45 / mi) +67m 8:24 / mi
ahr:160 max:183 shoes: Asics Gel-Excite 4 - Blue (#2)

Surged up the south side of Peet’s. Was planning on doing a couple more hills in there, but it was pretty slushy and muddy about halfway up, and the hill on the other side had a creek running down the path.

8 PM

Strength 12:00 [3]

Pyramid core up to 20, alternating push ups and triceps dips

Tuesday Apr 2, 2019 #

12 PM

Stretching (Yoga) 40:00 [0]
slept:9.0

4 PM

Running 44:05 [3] 5.42 mi (8:08 / mi) +29m 8:00 / mi
ahr:154 max:168 shoes: Grey Saucony Guide 9

Decently speedy for running by myself. Practice starts 10 minutes after I get out of class so it’s always a gamble if I can make it there in time.

9 PM

Strength 6:00 [3]

3-6-9-12 core

Monday Apr 1, 2019 #

Note

Last week was crazy busy for me, so training fell through the cracks. This week will be better, although I also got sick (thanks Siri) this weekend and still have some lingering cold symptoms to fight off

C • Down with the... 2

7 AM

Stretching (Yoga) 45:00 [1]
slept:5.5

All the classs were rescheduled in new buildings, but apparently not very many people are aware of this because I was the only one at yoga this morning. Feels good to be doing it again after a few weeks off

4 PM

Strength 6:00 [3]

3-6-9-12 core (Pilates pumps, rocking planks, pikes)

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