Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending May 31, 2017:

activity

time

miles

Running

12:59:17

77.49

124.7

Hiking

9:57:15

13.42

(44:30)

21.6

(27:39)

Orienteering

8:10:09

32.64

(15:01)

52.54

(9:20)

154c

Alpine Skiing

3:00:00

Rollerskiing

1:34:30

10.86

(8:42)

17.48

(5:24)

Strength

1:16:00

Other

1:00:00

Cycling

45:30

11.93

(15.7/h)

19.2

(25.3/h)

Total

38:42:41

146.34

235.51

154c

3:57

0:00

» now

Wednesday May 31, 2017 #

Hiking 2:28:45 [3] 2.12 mi (1:10:10 / mi)

Mt. Snoqualmie. With Sean. 2:30 up, 1:30 down. We didn't find the trail on the way up (whoops), so we were essentially climbing straight up the mountain. Had to pick our way carefully through cliffs on the way down (we went into the basin and kept heading right, towards the ridge, but should have headed way left to avoid the cliffs). Good glissade. A very fun hike! Beautiful from the top.

Monday May 29, 2017 #

Hiking 3:13:56 [3] 3.55 mi (54:38 / mi)

Red Mtn. 3:15 up. With Lance, Siri, Dad. Beautiful from the top. Lance didn't make it all the way because of his knee. Fun hike. Good glissade. Siri and I somewhat made the training call on our way down the mountain (whoops).

Sunday May 28, 2017 #

Running 1:40:04 [3] 9.63 mi (10:23 / mi)
shoes: Black Asics Gel-Excite 4

Longggggggggggggggggggg run with Siri. We talked about physics.

Saturday May 27, 2017 #

Cycling 45:30 [3] 11.93 mi (15.7 mph)

Lil' ride with Momma

Friday May 26, 2017 #

Orienteering race 46:25 [4] 7.46 km (6:13 / km)
25c shoes: Black Asics Gel-Excite 4

Grabbed maps from my family from Wednesday's race, and went to Wilburton. (one control was used twice) I ran through stinging nettle and now my leg is full of pins and needles, and I had to stop halfway through to tie my shoe. Other than that, fun course.
Map: http://rg.cascadeoc.org/rg2/#179&course=4
Control Challenge: 142 total

Thursday May 25, 2017 #

Note
(rest day)

Wednesday May 24, 2017 #

Event: CascadeOC Wednesday Evening #1

7 AM

Running warm up/down 24:34 [3] 3.05 km (8:03 / km)
shoes: Black Asics Gel-Excite 4

Warm up for the workout on Cougar Mountain

Running intervals 53:57 [5] 8.12 mi (6:39 / mi)
shoes: Black Asics Gel-Excite 4

5x 1k intervals with 1:45 of rest, 2.4k cool down. Target pace 5:30-6:30. Since this was on the trails, each interval was pretty different. The first one was the flattest, Siri abandoned me by the end (thanks girlie...), and on the last one I kept going back and forth near where I had to turn to head back home.
Splits: 4:56, 6:20, 6:27, 5:29, 7:05

Tuesday May 23, 2017 #

8 PM

Orienteering 29:56 [3] 3.08 mi (9:43 / mi)
17c shoes: Innov-8 X-talon 212

Drove out to Lincoln Park to do a little orienteering on an old 2014 course there. I ran the Long Advanced course, except for controls 5 and 6, because they would have been very little navigation. Focus was on flow, and it went well.
Map: http://rg.cascadeoc.org/cgi-bin/reitti.cgi?act=map... (the long advanced)
Control Challenge: 118 total

Monday May 22, 2017 #

5 PM

Running intervals 1:04:36 [5] 6.54 mi (9:53 / mi)
shoes: Black Asics Gel-Excite 4

2 mile warmup, strides, 10x 400m with direction changes (w/ 90sec rest), 1 mile cool down. Man it was HOT. Made sure to always start in a place so that we would turn around at the end of the shaded 100m, and run back through it on each interval. Aiming for 90's on the intervals. Took some extra time after the fifth one for water. And then it was very hard to finish these up. Every time I slowed down to turn around, it was very difficult to get back up to speed. On a good note, I only felt my knee a little bit during the warm up! Not at all in the intervals or on the cool down!
Splits: 87, 88, 89, 88, 89, 89, 92, 89, 94, 90

Strength 6:00 [3]

Abs

Sunday May 21, 2017 #

9 AM

Orienteering 44:53 [3] 1.73 mi (25:57 / mi)
10c shoes: Innov-8 X-talon 212

Trekked out to Salmon la Sac with Siri and Caroline for a solid day of training. I had work in the afternoon/evening, so we left bright and early. This first training was designed by Siri.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NcU44...
Control Challenge: 85 total

Orienteering 52:16 [3] 1.94 mi (26:57 / mi)
11c shoes: Innov-8 X-talon 212

This second training was designed by Caroline. Heard some gunshots which was a little unnerving. Shared two controls with Siri's course.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NSVNG...
Control Challenge: 94 total

Hiking 17:30 [3] 0.66 mi (26:31 / mi)
shoes: Innov-8 X-talon 212

Up up up to the last training, o-tervals designed by me. We were running short on time, so we didn't make it all the way up to the original start.

Orienteering 12:07 [5] 0.69 mi (17:34 / mi)
7c shoes: Innov-8 X-talon 212

Bummed that we weren't able to do all of these. We modified to start a little above 8, and then did o-tervals in sets of three controls. Not as much as I would have liked, but it was good to get in some high-intensity speed orienteering.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NUjBK...
Control Challenge: 101 total

Saturday May 20, 2017 #

1 PM

Running warm up/down 6:27 [2] 0.64 mi (10:05 / mi)

Warm up, strides, etc

Orienteering 15:17 [5] 1.79 mi (8:32 / mi)
18c

Thanks to Pink Socks I was able to run on some of the SART 2016 maps! This one was Woodland park, round 1 of SART 2016. I had my dad start me like a realistic race situation (so my time isn't quite right since I started my watch before he began the beeper countdown), and then he trailed (but cut corners) to make sure I was indeed at the right controls. I think he also took splits which will be interesting to take a look at later. All legs were very good except for 5 (I missed the gap between the tennis courts) and in the circle for control 15, but with an actual marker there, it would have been obvious and I wouldn't have had hesitation. Navigationally, this went very well. Physically, I died maybe 2/3 of the way through. Still have work to do!
Map: http://rg.cascadeoc.org/rg2/#155&course=1
Control Challenge: 60 total

Running warm up/down 7:40 [2] 0.5 mi (15:20 / mi)

3 PM

Orienteering 18:41 [5] 2.05 mi (9:07 / mi)
15c

Then we drove to UW to run on another SART 2016 map (again many thanks to Pink Socks!), this one the round 4 course. Same drill as before, with a realistic start and dad trailing. I started off a lot slower since I had died so badly at Woodland Park, but that meant that I had a lot of energy at the end. I was really able to pick it up for the last three controls, so I should have started out with a bit more pace. I'll figure it out eventually. Definitely had a lot more hesitations and questionable route choices on this one than the last one. It was really good though, and I'm excited to run on the other SART 2016 UW map in the next few weeks.
Map: http://rg.cascadeoc.org/rg2/#158&course=1
Control Challenge: 75 total

Running warm up/down 10:00 [1]

Walking/running cool down

Friday May 19, 2017 #

Note
(rest day)

Thursday May 18, 2017 #

9 AM

Rollerskiing 42:57 [2] 4.82 mi (8:55 / mi)
ahr:144 max:165

So my knee has been hurting pretty consistently now (after my workout last week, my workout Monday, my long run Tuesday, and my workout yesterday). Not good. It's on the lower medial side of my right knee, just below the kneecap. I iced last night and will keep icing if it keeps hurting. Cross trained today for my easy day to keep it easy on my knees. Getting old sucks!

Wednesday May 17, 2017 #

4 PM

Running intervals 55:30 [5] 5.0 mi (11:06 / mi)
ahr:162 max:189 shoes: Black Asics Gel-Excite 4

Stairs and sharp turns workout. 1.5 mile warm up, 5x (60sec, 45sec, 30sec) with 45sec rest between all intervals, 1.5 mile cool down.
Siri and I did this on the stands at Liberty. It worked surprisingly well because going up to the ticket booth there are not only a lot of stairs, but a wheelchair ramp with very sharp turns (not too far from 180 degree turns). So, we were able to run our intervals up and down stairs, and up and down sharp turns. Very good place for this workout. It went well, felt good, and I think especially since we worked in the ramps, it was good training for sprint races.

Tuesday May 16, 2017 #

4 PM

Running 1:29:14 [3] 8.25 mi (10:49 / mi)
ahr:151 max:176 shoes: Black Asics Gel-Excite 4

Papa Bear with Siri. She thought it would be a good idea to go 10 miles for our long easy run. I did not.

Monday May 15, 2017 #

7 PM

Running intervals 44:21 [5] 4.5 mi (9:51 / mi)
ahr:161 max:182 shoes: Black Asics Gel-Excite 4

Terrain intervals at Lake Boren. It worked for terrain, kind of. Not the best. 1 mile warm up, 4x 1k intervals w/ 1 minute rest, 0.6 mile cool down. Cold, wet, and miserable.
Splits: 5:40, 5:40, 5:39, 5:31

Sunday May 14, 2017 #

Event: CascadeOC Ultimate Orienteer #7: Score-O

10 AM

Orienteering race 1:55:12 [3] 8.31 mi (13:52 / mi)
24c shoes: Innov-8 X-talon 212

Score-O at Teanaway Forks. Proudest moment during the race was when I was focused on compass and seeing my line go through the woods, and when I looked up to follow my line, the control was exactly on my line. Woo!
Map: http://rg.cascadeoc.org/rg2/#178&course=1
Control Challenge: 41 total

Running warm up/down 6:08 [2] 0.63 mi (9:44 / mi)
shoes: Innov-8 X-talon 212

Cool down

1 PM

Orienteering 1:19:42 [1] 3.04 mi (26:13 / mi)
10c

Slow walking control pick up for the eastern most controls. Only one control that I hadn't gotten during the score-o. (122)
Map: http://rg.cascadeoc.org/rg2/#178&course=1
Control Challenge: 42 total

Saturday May 13, 2017 #

Event: CascadeOC Ultimate Orienteer #6 – Classic (Pig War)

11 AM

Orienteering race 1:15:40 [3] 5.38 mi (14:04 / mi)
17c shoes: Innov-8 X-talon 212

Had a really bad mistake on 9. Compass is something I need to work on more.
Map: http://rg.cascadeoc.org/rg2/#177&course=9
Control Challenge: 17 total

Running warm up/down 10:14 [2] 0.97 mi (10:33 / mi)
shoes: Innov-8 X-talon 212

Warm up

Tuesday May 9, 2017 #

Running 1:13:00 [2] 6.54 mi (11:10 / mi)
ahr:145 max:168

Very easy long run, along the Highlands and May Creek trails to Lake Boren. Scoped out where I can hopefully run "terrain" intervals there tomorrow. There's a section of long grass that I'll use, and then some areas in the trees. Fingers crossed it works out and is at least somewhat like terrain. I guess we'll see tomorrow.

Strength 5:00 [3]

Core core core (but really only one core because I didn't do much)

Monday May 8, 2017 #

7 PM

Running intervals 56:14 [5] 6.0 mi (9:22 / mi)
ahr:159 max:186 shoes: Black Asics Gel-Excite 4

1.5 mile warm up, 2 strides, 10x 400m intervals with 95 sec rest, 1 mile cool down. In each interval, I turned around partway through and continued in the opposite direction (to simulate quick changes in direction in the sprint and having to accelerate back up to speed). I wasn't sure what to do for target pace, so I went for about 95. Went really hard on the last one, and was not too much faster than my other splits, so I think I had about the right pace for the workout.
Splits: 95, 92, 93, 94, 94, 92, 95, 95, 96, 91.

Strength 50:00 [3]

Leg strength:
- core warm up
- 3x 8 dead bugs
- 3x 8 Romanian deadlift
- 2x 8 each reverse stepping lunges
- 2x 12 total incline mtn climbers
- 2x 8 goblet squat
- 2x 8 glute bridges
And then 5 min of planks to top it off

Sunday May 7, 2017 #

Alpine Skiing 3:00:00 [2]

Last day of the season up at Alpental with my dad. The crowds were horrendous but it was lovely spring skiing. Went out Nash gate a few times which was novel and fun.

Saturday May 6, 2017 #

Hiking 3:57:04 [2] 7.09 mi (33:26 / mi)

Polallie Ridge (starting from Salmon la Sac trailhead) with Andrew Cooper. 2,492ft elevation. Nice hike. It was still covered in snow so we lost the trail quickly, and ended up just following the Ridge. We were going to make it a loop and come back along the river, but Andrew got nervous about the minimal exposure on the ridge so we just stopped for lunch at a high point along the ridge (disappointingly close to THE high point) and went back the way we came.

Friday May 5, 2017 #

11 AM

Running tempo 1:05:15 [4] 6.75 mi (9:40 / mi)
ahr:169 max:189 shoes: Black Asics Gel-Excite 4

Getting back into the grind. Did a tempo workout on the Highlands and May Creek trails. 1 mile warm up, then intervals of 1min, 2min, 3min, 4min, 4min, 3min, 2min, 1min. Rest was 1min, 1min, 2min, 3min, 2min, 1min, 1min.

C • Grind 6

7 PM

Rollerskiing 51:33 [3] 6.04 mi (8:32 / mi)
ahr:143 max:166

Thursday May 4, 2017 #

9 AM

Running 44:28 [3] 5.0 mi (8:54 / mi)
ahr:170 max:181 shoes: Black Asics Gel-Excite 4

Running to Liberty to retrieve the car

5 PM

Running 9:00 [3] 1.0 mi (9:00 / mi)

Did a mile on the track with some of the high schoolers after their meet was cancelled because of lightning.

Wednesday May 3, 2017 #

Other 1:00:00 [3]

Lawn mowing up and down the hills out in the sun. I got sunburnt. Total time was just over 2 hours.

Tuesday May 2, 2017 #

5 PM

Running 58:35 [3] 5.52 mi (10:37 / mi)
ahr:169 max:182 shoes: Black Asics Gel-Excite 4

Up on the Highlands Trail and up on Cougar Mountain.

Strength 5:00 [3]

Planks

Monday May 1, 2017 #

Strength 10:00 [3]

Lil bit of core

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