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Training Log Archive: Tyrannosaurus

In the 30 days ending Jun 30, 2019:

activity # timemileskm+m
  Running22 13:40:47 90.87(9:02) 146.24(5:37) 1335
  Hiking2 8:06:35 18.81(25:52) 30.27(16:04) 2195
  Orienteering10 5:55:42 32.65(10:54) 52.55(6:46) 54047c
  Mountain Biking1 2:11:05 13.55(6.2/h) 21.81(10.0/h) 628
  Soccer2 1:20:00
  Rollerskiing2 1:18:01 10.1(7:43) 16.26(4:48) 108
  Strength7 42:00
  Stretching1 15:00
  Total39 33:29:10 165.98 267.12 480647c
  [1-5]38 33:10:26
averages - sleep:7.2

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Sunday Jun 30, 2019 #

8 AM

Hiking 6:06:35 [1] 11.81 mi (31:02 / mi) +2195m 19:41 / mi
slept:7.0

Bismark + Aix with Sean and my dad. Long hike + running the flats. 19.1mi total, with 7345’ of vertical. Did the loop of bismark, aix, and the high point on Nelson ridge. Thankfully there was a trail for a good chunk of this, which kept things moving along nicely. It was a little harrowing when the thunderstorms started while we were just starting our 4-5 mile ridge top section. Our hair was sticking straight up, and I lost count of the thunderclaps after 30. Only one bolt of lightning actually came down though, the rest was in the clouds.
This is mostly just moving time, but it’s missing the aix to Nelson ridge to the car segment since my watch ran out of battery. It was a 9.5 hour total time from leaving the car to returning to the car. Looooonngggggg
C • Lightning 2
4 PM

Hiking 2:00:00 [1] 7.0 mi (17:09 / mi)

Left the top of Aix at 4p and got to the car at 6p. Estimated distance on this segment; my dad’s watch had 19.1mi for the entire day.

Saturday Jun 29, 2019 #

Strength 5:00 [1]
slept:8.0

Core

Friday Jun 28, 2019 #

9 PM

Running intervals 55:28 intensity: (8 @1) + (8:55 @2) + (25:36 @3) + (12:21 @4) + (8:28 @5) 6.73 mi (8:14 / mi) +1m 8:14 / mi
ahr:157 max:185 slept:7.0 shoes: Grey Saucony Guide 9

Dusk workout at Hazen. Plan was for 1x 1600m, 2x 800m, 4x 400m. Pacing at 95s (6:20), 90s (3:00), and 85s. I figured before this that my mile training pace for 400s should be 83s, but that seemed too scary, so I went with the steady 5 second drops down to just 85s. Heck, even 85s seemed like they’d be a challenge. But I split at 83 for both the first and second 400s, which made me try to keep the pace for the last two. It was hard but not unreasonable!
I brought Sean along, which really helped. For the 1600 and the 800’s, he paced the first half with me before taking off, but it was also just nice to have someone else putting in work on the track in the dark!
Overall, super stoked about how this went. I’ve always found workouts to be much harder than races, so it bodes well for my racing speed. This wasn’t an easy workout, but it felt really good.
Splits:
6:18
2:59, 3:00
83, 83, 83, 80

Thursday Jun 27, 2019 #

5 AM

Running 38:27 intensity: (10 @0) + (1:51 @1) + (25:00 @2) + (11:26 @3) 4.11 mi (9:21 / mi) +77m 8:50 / mi
ahr:134 max:153 slept:5.0 shoes: Grey Saucony Guide 9

Easy loops around windstone and summerwind

Wednesday Jun 26, 2019 #

Event: CascadeOC 2019 Wednesday Evening #3 – Lake Wilderness Park
 
5 PM

Running warm up/down 2:29 intensity: (19 @1) + (19 @2) + (1:51 @3) 0.27 mi (9:11 / mi)
ahr:138 max:149 slept:7.0 shoes: Innov-8 X-talon 212

Orienteering 33:16 intensity: (5 @0) + (9 @1) + (15 @2) + (2:04 @3) + (24:18 @4) + (6:25 @5) 3.76 mi (8:51 / mi) +19m 8:43 / mi
ahr:173 max:183 shoes: Innov-8 X-talon 212

Lake wilderness. Made a couple silly route choice decisions that I shouldn’t have, and there was more hesitation in there than I would have liked, but once I started to focus in hard things got better. I should really take the time to do a mental prep for these Wednesday races to get the most out of racing them.
7 PM

Running warm up/down 16:21 intensity: (3 @1) + (2:51 @2) + (10:52 @3) + (2:35 @4) 1.87 mi (8:45 / mi)
ahr:149 max:165 shoes: Asics Gel-Excite 4 - Blue (#2)

8 PM

Running race 5:39 intensity: (10 @3) + (28 @4) + (5:01 @5) 1.0 mi (5:39 / mi)
ahr:186 max:193

Whoops didn’t quite stop my watch correctly, but I think the time for this true mile race was 5:39. I’m very happy with that! I was trying to pace for a 5:40 and was pretty much smack on. With the extra few meters at the start, I’m always a little thrown off by the splits, but I think I ran relatively even laps. Making my way to somewhat speedy again!

Running warm up/down 8:34 intensity: (28 @2) + (1:18 @3) + (6:48 @4) 1.02 mi (8:24 / mi)
ahr:159 max:166

Barefoot as always

Tuesday Jun 25, 2019 #

Note
slept:9.0 (rest day)

Monday Jun 24, 2019 #

8 AM

Running 1:01:05 intensity: (9 @0) + (1:05 @1) + (13:32 @2) + (24:55 @3) + (21:24 @4) 6.69 mi (9:08 / mi) +177m 8:26 / mi
ahr:152 max:177 slept:8.0 shoes: Grey Saucony Guide 9

2x 12 minute tempos. Ok, not great. Legs are a little tired.

Sunday Jun 23, 2019 #

8 AM

Orienteering 46:33 intensity: (49 @1) + (13:50 @2) + (27:29 @3) + (4:25 @4) 4.25 mi (10:57 / mi) +95m 10:15 / mi
ahr:146 max:165 13c slept:7.0 shoes: VJ Bold (pink)

Training course by Mike! Let myself get pretty hesitant in the off-trail section. That’s partially due to fear of nettles, but more due to a less-than-laser-focused approach
C • Nettles 6

Saturday Jun 22, 2019 #

2 PM

Running long 1:39:30 intensity: (4 @0) + (11 @1) + (10:05 @2) + (44:16 @3) + (44:54 @4) 10.0 mi (9:57 / mi) +525m 8:33 / mi
ahr:157 max:175 slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Struggled to get myself out the door for this, but got it in. I was feeling pretty strong throughout! Saw 25 other people on the trails, which was somewhat surprising since it’s overcast and not particularly warm out

Friday Jun 21, 2019 #

5 AM

Running tempo 57:20 intensity: (14 @0) + (18 @1) + (4:15 @2) + (24:56 @3) + (27:37 @4) 7.06 mi (8:07 / mi) +124m 7:42 / mi
ahr:157 max:174 slept:5.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Even with the solstice, it was a little dark for me to get excited about intervals on the trails. So I went for a harder tempo-ish run just on the roads. Did somewhat of the old drug park loop

Thursday Jun 20, 2019 #

6 AM

Running 14:52 intensity: (1 @0) + (2:06 @1) + (7:00 @2) + (5:45 @3) 1.63 mi (9:07 / mi) +39m 8:29 / mi
ahr:134 max:149 slept:7.0 shoes: Grey Saucony Guide 9

Wednesday Jun 19, 2019 #

9 AM

Running intervals 57:59 intensity: (14 @0) + (2:09 @1) + (20:26 @2) + (17:38 @3) + (17:13 @4) + (19 @5) 6.94 mi (8:21 / mi) +25m 8:16 / mi
ahr:148 max:182 slept:6.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Wednesday workout! 4x 800m, 4x 400m, with the 800’s at 95’s (approx. 5k goal pace) and the 400’s at 88’s (approx. 1600m pace). 90 seconds rest between intervals, and 400m rest between the 8’s and the 4’s. I could feel my hamstring, but thankfully it wasn’t really hurting. I did feel my right shin starting to go off a couple of times throughout. Originally the thought was for the first two 400m to be at 90 and the last two at 88, but after I hit 88 on the first one and was feeling good, I decided to go for 88 for all (and then promptly brought down the pace significantly...whoops!) I had to get this in quickly while my car was at the shop, and it ended up being perfect timing.
Splits:
3:10, 3:09, 3:09, 3:09
88, 85, 86, 81
5 PM

Rollerskiing 25:13 intensity: (13 @0) + (4:19 @1) + (8:53 @2) + (11:24 @3) + (24 @4) 3.07 mi (8:13 / mi) +54m 7:47 / mi
ahr:135 max:163

Easy shakeout ski. Accidentally stopped my watch for a solid portion

Rollerskiing 15:00 [1] 2.0 mi (7:30 / mi)

Adding the part I missed on my watch

Tuesday Jun 18, 2019 #

9 AM

Soccer 50:00 [1]
slept:8.0

More soccer! With Aurora and Nora. Definitely tweaked my hamstring somehow during this, which meant pushing back speedy stuff to tomorrow.

Monday Jun 17, 2019 #

3 PM

Soccer 30:00 [1]
slept:8.0

Met up with Aurora (an old teammate of mine) and messed around with the ball. Missed this!

Sunday Jun 16, 2019 #

Event: CascadeOC 2019 Ultimate Orienteer #9 – Fishtrap Lake (Ultralong)
 
1 PM

Running long 1:44:27 intensity: (12 @1) + (9:09 @2) + (49:19 @3) + (45:38 @4) + (9 @5) 9.81 mi (10:39 / mi) +114m 10:16 / mi
ahr:157 max:180 slept:8.0 shoes: Grey Saucony Guide 9

Body was not feeling it today; I realized about 20 minutes in that I was pretty dehydrated and could have done with some water before heading off. The first half was predominately uphill and felt like such a grind. Turning to head mostly downhill in the last half made a world of difference.
C • Missed ya at Fishtrap 2

Saturday Jun 15, 2019 #

Event: CascadeOC 2019 Ultimate Orienteer #8 – Riverside State Park (Classic)
 

Note
slept:8.5

No workout. I favored sleep.

Friday Jun 14, 2019 #

Note
slept:7.0

Might be getting sick, felt really drained all day. Off to bed early, and maybe a workout tomorrow morning if I’m up for it

Thursday Jun 13, 2019 #

7 PM

Rollerskiing 37:48 intensity: (1:21 @1) + (7:46 @2) + (22:59 @3) + (5:42 @4) 5.03 mi (7:31 / mi) +54m 7:16 / mi
ahr:147 max:170 slept:6.0

Easy rollerski around honey creek. I gravitate to polling on my left side, so I was really trying to emphasize my right polling

Wednesday Jun 12, 2019 #

8 PM

Running warm up/down 18:45 intensity: (1 @0) + (31 @1) + (4:43 @2) + (13:30 @3) 2.17 mi (8:38 / mi)
ahr:142 max:153 shoes: Grey Saucony Guide 9

Running race 20:14 intensity: (10 @2) + (17 @3) + (3:38 @4) + (16:09 @5) 3.27 mi (6:11 / mi) +1m 6:11 / mi
ahr:183 max:192 slept:7.0

First track 5k! I wasn’t really sure what to aim for coming into this (especially since I went straight to the race from a 12 hr shift), but I settled on 95’s (19:47). I was so on pace for the first 1.5 miles, went through the 1600m at 6:21, and I wasn’t too far off at the 3200m, but after that the wheels definitely really fell off. I put in the effort though, and was definitely pretty wiped at the end. Would have been fun to have had people around my speed to race, since I was unfortunately alone for the duration of the race except for when I got lapped.
R shin had a somewhat dull burning sensation on the anterior lateral aspect about halfway up. I don’t typically get shin pain so just something to notice. Calves and hamstrings were threatening to cramp throughout — I did a solid warmup with all my dynamics and strides, so I’m not really sure what that was about, but stretching in the next day or so would be a good idea.
C • 5k 2

Running warm up/down 9:43 intensity: (35 @2) + (8:16 @3) + (52 @4) 1.09 mi (8:55 / mi)
ahr:153 max:161

Barefoot of course

Tuesday Jun 11, 2019 #

11 AM

Running tempo 1:02:05 intensity: (10 @0) + (24 @1) + (9:19 @2) + (18:27 @3) + (26:20 @4) + (7:25 @5) 6.75 mi (9:12 / mi) +182m 8:29 / mi
ahr:159 max:187 slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

2x 10 minute tempo on the May creek trail. I felt okay but could have used a tempo buddy. Brought my mom along on the bike which worked out well, although we were separate for the two intervals

Monday Jun 10, 2019 #

8 AM

Running 59:15 intensity: (10 @0) + (1:45 @1) + (14:26 @2) + (42:42 @3) + (12 @4) 7.02 mi (8:26 / mi) +52m 8:15 / mi
ahr:142 max:160 slept:5.0 shoes: Grey Saucony Guide 9

Easy along the emerald necklace + a couple strides

Strength 6:00 [1]

Core
2 PM

Note
slept:1.5

Sunday Jun 9, 2019 #

8 AM

Running warm up/down 12:15 intensity: (1:06 @0) + (39 @1) + (10:30 @2) 1.26 mi (9:43 / mi)
ahr:125 max:139 slept:8.0 shoes: Grey Saucony Guide 9

Orienteering 9:18 intensity: (10 @1) + (20 @2) + (44 @3) + (8:04 @4) 1.21 mi (7:41 / mi)
ahr:165 max:176 shoes: Grey Saucony Guide 9

Running warm up/down 2:34 intensity: (5 @1) + (1:17 @2) + (1:12 @3) 0.26 mi (9:53 / mi)
ahr:136 max:145

10 AM

Orienteering 6:41 intensity: (1 @1) + (17 @2) + (29 @3) + (5:54 @4) 0.82 mi (8:09 / mi)
ahr:169 max:178 shoes: Grey Saucony Guide 9

Running warm up/down 3:05 intensity: (3 @0) + (23 @1) + (2:39 @2) 0.25 mi (12:21 / mi)
ahr:125 max:132 shoes: Grey Saucony Guide 9

Orienteering 5:51 intensity: (14 @1) + (14 @2) + (2:14 @3) + (3:09 @4) 0.72 mi (8:07 / mi) +1m 8:05 / mi
ahr:157 max:173 shoes: Grey Saucony Guide 9

Running warm up/down 5:46 intensity: (17 @1) + (5:22 @2) + (7 @3) 0.52 mi (11:05 / mi)
ahr:131 max:140 shoes: Grey Saucony Guide 9

12 PM

Orienteering 6:05 intensity: (8 @1) + (9 @2) + (18 @3) + (5:30 @4) 0.8 mi (7:36 / mi)
ahr:166 max:177 shoes: Grey Saucony Guide 9

Running warm up/down 10:18 intensity: (51 @1) + (5:26 @2) + (4:01 @3) 1.01 mi (10:12 / mi)
ahr:136 max:148 shoes: Grey Saucony Guide 9

2 PM

Strength 10:00 [1]

Henry St core

Saturday Jun 8, 2019 #

9 AM

Orienteering 43:37 [2] 3.17 mi (13:45 / mi) +45m 13:11 / mi
slept:8.0 shoes: Innov-8 Mudclaw 265

Orienteering race 21:30 intensity: (1 @0) + (13 @1) + (19 @2) + (6:26 @3) + (14:31 @4) 2.26 mi (9:31 / mi) +58m 8:48 / mi
ahr:162 max:174 shoes: Innov-8 Mudclaw 265

Running 10:51 intensity: (20 @1) + (4:52 @2) + (5:39 @3) 1.01 mi (10:45 / mi)
ahr:138 max:147

2 PM

Strength 5:00 [1]

Card game core
4 PM

Running 10:21 intensity: (1:03 @1) + (3:31 @2) + (5:14 @3) + (33 @4) 1.01 mi (10:14 / mi)
ahr:138 max:162

Orienteering race 17:31 intensity: (11 @1) + (6 @2) + (1:13 @3) + (15:42 @4) + (19 @5) 1.63 mi (10:45 / mi) +43m 9:56 / mi
ahr:169 max:180 shoes: Innov-8 Mudclaw 265

Running 12:12 intensity: (31 @1) + (7:00 @2) + (4:41 @3) 1.13 mi (10:47 / mi)
ahr:137 max:146

Friday Jun 7, 2019 #

Event: Boston Sprint Camp
 
10 AM

Orienteering 19:15 intensity: (1:06 @1) + (4:06 @2) + (12:31 @3) + (1:32 @4) 2.03 mi (9:29 / mi)
ahr:145 max:162 slept:3.0 shoes: Grey Saucony Guide 9

Sprint laws trainings. Straight off the plane to the camp! Didn’t get great red eye plane sleep, but I managed to make it through the day pretty well.

Orienteering race 10:22 intensity: (9 @1) + (12 @2) + (27 @3) + (8:45 @4) + (49 @5) 1.39 mi (7:27 / mi)
ahr:172 max:182 shoes: Grey Saucony Guide 9

Race #1
1 PM

Stretching (Yoga) 15:00 [0]

Post-lunch yoga with Julia and Siri
4 PM

Orienteering 4:51 intensity: (38 @0) + (1:21 @1) + (2:16 @2) + (36 @3) 0.37 mi (13:07 / mi)
ahr:121 max:147 shoes: Grey Saucony Guide 9

Micro sprint training

Running warm up/down 10:20 intensity: (9 @0) + (55 @1) + (7:57 @2) + (1:19 @3) 1.01 mi (10:14 / mi)
ahr:132 max:150 shoes: Grey Saucony Guide 9

Orienteering race 12:40 intensity: (8 @1) + (15 @2) + (53 @3) + (9:11 @4) + (2:13 @5) 1.73 mi (7:19 / mi)
ahr:171 max:181 16c shoes: Grey Saucony Guide 9

Race #2

Running warm up/down 9:45 intensity: (1 @1) + (2:00 @2) + (7:44 @3) 1.05 mi (9:17 / mi)
ahr:141 max:149 shoes: Grey Saucony Guide 9

Thursday Jun 6, 2019 #

1 PM

Mountain Biking 2:11:05 intensity: (19:42 @1) + (44:04 @2) + (44:54 @3) + (22:25 @4) 13.55 mi (6.2 mph) +628m
ahr:140 max:168 slept:10.0

To the top of tiger mtn and down

Wednesday Jun 5, 2019 #

Event: CascadeOC 2019 Wednesday Evening #2 – Hamlin Park
 
8 PM

Running 25:38 intensity: (8 @0) + (34 @1) + (3:43 @2) + (19:23 @3) + (1:50 @4) 3.27 mi (7:50 / mi)
ahr:148 max:168 slept:8.0 shoes: Grey Saucony Guide 9

Long work days are tough. Morning runs are better when I have work the next day too. I need to be better about planning ahead, and I’ll see how next week goes

Tuesday Jun 4, 2019 #

6 AM

Running 15:29 intensity: (2 @0) + (37 @1) + (8:37 @2) + (6:13 @3) 1.66 mi (9:20 / mi) +16m 9:03 / mi
ahr:136 max:152 slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Easy wake up morning miles. Planning to get in a little more in this evening

Monday Jun 3, 2019 #

9 PM

Strength 5:00 [1]
slept:9.0

Sunday Jun 2, 2019 #

9 PM

Strength 5:00 [1]
slept:6.0 (rest day)

Core

Saturday Jun 1, 2019 #

10 AM

Orienteering 1:58:12 intensity: (6 @0) + (38 @1) + (7:20 @2) + (1:05:11 @3) + (44:57 @4) 8.51 mi (13:53 / mi) +279m 12:36 / mi
ahr:155 max:175 18c slept:7.0 shoes: VJ Bold (pink)

Teanaway 2 hour nav race. Botched my first control whoops, but things went more smoothly after that. I was MUCH too ambitious about what I could do in 2 hours, so my plan was amended by severely cutting it short, but it all worked out. I officially had the second-highest score for the 2 hour race, but the official score also had my dad with more points than me, which is definitely incorrect.
6 PM

Strength 6:00 [1]

Core

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