Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending Jul 31, 2018:

activity

time

miles

Orienteering

12:20:26

56.8

91.41

279c

Running

8:42:52

53.6

(9:45)

86.27

(6:04)

Stretching

1:50:00

Strength

45:00

Total

23:38:18

110.41

177.68

279c

averages - sleep:7.9

2:23

0:00

» now

Tuesday Jul 31, 2018 #

10 AM

Orienteering 19:58 [4] 2.3 mi (8:41 / mi)
18c slept:8.0 shoes: Saucony Guide 10 (Blue)

World Cup A final from 2017 in Cesis. *Almost* sprint relay distance, which was nice mentally to get in something of that length, especially for the last real training on a map before racing. Next couple of days are more low key with a little bit of speed/strides, traveling to Riga, the model, and cheering on teammates in the sprint! It's coming up quickly now
Map (2d rerun again!!) here
Control Challenge: 541 total

Running warm up/down 11:52 [2] 1.04 mi (11:24 / mi)
shoes: Saucony Guide 10 (Blue)

Julia and I left one of the maps on the bus, so I didn't get much of a warm up in at all, since we were on a time crunch trying to make our bus back. Solid cool down while Julia ran though!

Running warm up/down 2:14 [2] 0.25 mi (8:56 / mi)
shoes: Saucony Guide 10 (Blue)

...and a lil sprint over to the bus

6 PM

Note

Pretty intense hour of laser tag. Good stuff, although more than what I was expecting.

Monday Jul 30, 2018 #

10 AM

Running warm up/down 12:19 [2] 1.23 mi (10:01 / mi)
slept:9.0 shoes: Saucony Guide 10 (Blue)

Orienteering 18:59 [4] 2.19 mi (8:40 / mi)
19c shoes: Saucony Guide 10 (Blue)

Legs are tired.
Map (2d rerun!) here!
Control challenge: 523 total

C • sad 5

Running warm up/down 10:45 [2] 0.94 mi (11:26 / mi)
shoes: Saucony Guide 10 (Blue)

Sunday Jul 29, 2018 #

Note
slept:9.0 (rest day)

Yo! Check out the USA junior team blog here; Julia and I put out an update about what we've been up to in Latvia.

Saturday Jul 28, 2018 #

9 AM

Running warm up/down 5:38 [2] 0.42 mi (13:25 / mi)
slept:8.5 shoes: Saucony Guide 10 (Blue)

Orienteering intervals 40:55 [4] 3.6 mi (11:22 / mi)
32c shoes: Saucony Guide 10 (Blue)

Sprint intervals in Cesis, designed by Tim. Includes rest time and cool down jog to catch our bus back.
Maps here, here, here, and here
Control Challenge: 504 total

Friday Jul 27, 2018 #

Note

Did the obstacle ropes course today and it was much more intense than Julia and I expected! Very fun though.
L quad is pretty sore, painful to roll. Ready for a rest day after tomorrow.

C • Fun! 1

10 AM

Running intervals 49:09 [5] 5.18 mi (9:29 / mi)
slept:8.5 shoes: Saucony Guide 10 (Blue)

Planned on 2x 800m, 4x 400m, but encountered a ~250m track instead. So, did something more like 2x 750m, 3x 500m, 1x 250m, and 2 strides. The first 750m I initially stopped after 2 laps, so the third lap includes some rest time too. Great to run a track workout with Julia!
Splits:
3:06 (1:53 for 500m), 2:56
1:52, 1:52, 1:56
0:50

Stretching 20:00 [1]

Dynamics before & more stretching after. Legs are going to be pretty tired after tomorrow

Thursday Jul 26, 2018 #

9 AM

Running warm up/down 7:41 [2] 0.71 mi (10:49 / mi)
slept:8.0 shoes: Saucony Guide 10 (Blue)

Orienteering intervals 23:23 [5] 2.43 mi (9:37 / mi)
17c shoes: Saucony Guide 10 (Blue)

Looped sprint intervals in Cesis, designed by Greg. Pretty complex area, so was a good challenge to be running hard here. Construction affected routes on the 6-7-8-9 loop. About 1 minute rest between intervals.
Map here
Control Challenge: 460 total

Running warm up/down 3:45 [2] 0.35 mi (10:43 / mi)
shoes: Saucony Guide 10 (Blue)

Orienteering 16:14 [5] 1.55 mi (10:29 / mi)
12c shoes: Saucony Guide 10 (Blue)

More sprint intervals, again designed by Greg. Did these head-to-head with Julia, with 1:30 rest in between.
Map here
Control Challenge: 472 total

Running warm up/down 5:45 [2] 0.55 mi (10:27 / mi)
shoes: Saucony Guide 10 (Blue)

Tired

4 PM

Stretching 15:00 [1]

Wednesday Jul 25, 2018 #

11 AM

Running warm up/down 11:00 [2] 1.2 mi (9:10 / mi)
slept:8.5 shoes: Saucony Guide 10 (Blue)

Orienteering 21:31 [3] 2.29 mi (9:24 / mi)
19c shoes: Saucony Guide 10 (Blue)

Full length sprint in Sigulda, designed by Greg. Unfortunately cut short because running when you need to find a toilet is not a fun combo. From Julia's experience, the forest was muddy and steep, so maybe I didn't miss out on too much.
Map here
Control Challenge: 446 total

Running warm up/down 12:28 [2] 1.23 mi (10:08 / mi)
shoes: Saucony Guide 10 (Blue)

9 PM

Stretching 10:00 [1]

Lower back has been hurting a lot again. :( Stretches to try stop that.

Tuesday Jul 24, 2018 #

11 AM

Running 50:47 [3] 5.37 mi (9:27 / mi)
slept:9.0 shoes: Saucony Guide 10 (Blue)

Adventure exploratory run with Julia. We found a nice little sensory trail, where the biggest sense was feeling some nettles that we ran through.

Monday Jul 23, 2018 #

Note
slept:5.0 (rest day)

Travel day

Sunday Jul 22, 2018 #

7 AM

Running 43:14 [3] 5.02 mi (8:37 / mi)
shoes: Saucony Guide 10 (Blue)

Salzburg is gorgeous. Also, it has a flock of flamingos.

C • I think you mean toucans 2

Friday Jul 20, 2018 #

Note
slept:7.0

Went to bed extremely cold last night, so I bundled myself up in a thick sweater and sweatpants. Woke up a few hours later after dreaming about orienteering in the most oppressive heat imaginable -- thought I was going to pass out while orienteering. I was super thirsty when I woke up and had a killer headache. After that, I woke up every single hour for the rest of the night. My dad is really sick right now, and I'm hoping I don't get what he has. Taking the day off and drinking lots of water and taking vitamins.

Thursday Jul 19, 2018 #

7 AM

Running intervals 43:44 [4] 4.68 mi (9:21 / mi)
slept:8.0 shoes: Saucony Guide 10 (Blue)

Attempted a short interval workout. 1, 2, 2, 3, 3, 2, 1. Rest was 1, 1, 2, 3, 2, 1. My legs are still very tired. Beyond that, I also wasn't in it mentally today after the first two intervals.

Wednesday Jul 18, 2018 #

7 AM

Running 36:44 [3] 3.99 mi (9:12 / mi)
slept:8.0 shoes: Saucony Guide 10 (Blue)

Short run with Siri. Her stomach was bothering her so we stopped several times. I'm getting in more of a run tomorrow.
Training while vacationing is hard. Spending all day walking around is exhausting, and I need more sleep than the rest of my family, which makes it difficult to wake up early to get some sort of a workout in.

Tuesday Jul 17, 2018 #

Event: World University Orienteering Championships 2018

Note
slept:8.0

Opted for more sleep over a run this morning. Especially with wanting a full, fast recovery from JWOC, I think the sleep is more important.

Monday Jul 16, 2018 #

12 PM

Running 32:06 [3] 2.65 mi (12:07 / mi)
slept:9.0 shoes: Saucony Guide 10 (Blue)

In Budapest, from our apartment in Inner City across the river, and up Gelert hill to the Citadel, and back down the other side. My legs are pretty shot from last week. Maybe one more easier day before starting hard again for woc (in 3 weeks!)

Sunday Jul 15, 2018 #

Note
slept:4.5 (rest day)

Saturday Jul 14, 2018 #

12 PM

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 36:24 [5] 5.6 km (6:30 / km)
15c shoes: Innov-8 X-talon 212

JWOC relay. Mostly solid technically, except for a larger bobble on control 5, where I hit the C forking before mine (the A forking). Physically so dead after the entire week of racing. Shoutout to Wyatt for taking videos of the arena passage/finish chute but my goodness, looking at my run in, I might as well have been actually crawling because it might have been faster than whatever pathetic excuse for running I was doing.
Siri started off strong, putting us in 20th at the end of her leg. My run brought us to 18th, with the help of some mispunches. Bummer that Julia is sick, otherwise the girls could have had a really strong run this year! P.S. the boys placed 15th country, which is their best result ever!
Map soon
Control Challenge: 427 total

C • Great JWOC 4

Friday Jul 13, 2018 #

10 AM

Orienteering warm up/down 21:08 [2] 1.2 mi (17:37 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 32:30 [3] 3.1 mi (10:29 / mi)
12c shoes: Innov-8 X-talon 212

JWOC middle B final. I'm satisfied with my run, I think? It wasn't amazing, and I had a lot of little mistakes and hesitations, but I corrected quickly on everything. I didn't feel like my orienteering was really "on" today, but I did what I set out to do, which is navigate before running, and really slowing down in the junipers. When I got confused, I stopped and figured it out, and relocated to something big if I needed to. So, overall I'd say I'm okay with today. I was hoping for something better, but this was alright.
Winsplits says I had two mistakes, on 4 and 5, of 1:58 and 0:23 respectively. I need to find a map to review this, but I believe 4 was the control that I went over the wrong hill on, so a nearly 2-minute error is reasonable. It didn't take me too long to correct though. Not sure what 5 was, so I'll have to review my map soon.
Previous JWOC middle final results, starting with 2015: 47 (B), 45 (B), 2 (C), 12 (B)
This JWOC has pretty clearly been my overall best, most consistent one. I haven't had any absolutely stellar races, although I am very happy with my long, so I guess it means my orienteering has improved considerably over the past year.
Map soon
Control Challenge: 412 total

C • Great run! 3

Thursday Jul 12, 2018 #

11 AM

Orienteering warm up/down 15:00 [2]
shoes: Innov-8 X-talon 212

Orienteering race 31:36 [4] 3.5 km (9:02 / km)
16c shoes: Innov-8 X-talon 212

JWOC middle quali. I had 4 pretty sizeable mistakes, which is disappointing because I knew what I needed to do in order to have a good run, but I ignored that and failed to do what I needed to do. That is, slow down and let navigating be the main focus. Especially in the junipers, that is key, and I let myself get too excited with the racing mentality and I went to just running without navigating. What's even more disappointing is that when I was finishing I knew I was at least somewhat close to the A-final based on how people were cheering, which made me get my hopes up after I had finished, even with my mediocre run. If I had done what I needed to do, I think I could have made it, but then again, I bet that's the case for so many other athletes too. It's just how racing works. Plan is to demolish the B-final tomorrow. I think there'll be some good competition in that too.
Mistakes:
1-2: rather than taking the yellow corridor around the planted area, I cut through the planted area, and then through the dark green, only to get to the trail at the bend northwest of 2. What the heck Tyra? I need to look at splits more, but probably a minute lost here. Winsplits says 1:28 lost.
3-4: Went up the yellow corridor just on the SW edge of the control circle, stood around confused, went down the other side to the planted trees, stood around confused, went back up, stood around confused, then finally followed the spur NW up into the control. Again, I'm guessing about a minute lost. Winsplits says 1:14 lost.
Minor bobbles 7, 8, and 9 with entry into 7 and not visualizing the circle for 8 and 9.
9-10: Misread contours, didn't focus on compass enough, and was way too far away from the yellow. Went pretty far past 10 in the white before doubling back. 30 seconds lost? Winsplits says 0:53 lost.
11-12: Didn't trust my compass and did a weird looping sort of route. Compass compass compass! Another 30 seconds or so. Winsplits says 0:48 lost.
Little bobble on 15, again from not visualizing the control circle.
This is my best middle quali result, finishing in 28th. Met my goal of top 30 in my quali, but I should have had a higher goal I think, because it would have been attainable. I'm pretty excited to race again tomorrow and nail the navigation.
Previous middle quali results, from 2015: 40, 31, 44, 28
Map soon
Control Challenge: 400 total

Running warm up/down 12:23 [2] 1.7 km (7:17 / km)
shoes: Innov-8 X-talon 212

Cool down with my sister :)

C • Strong results 1

Wednesday Jul 11, 2018 #

10 AM

Running 10:02 [2] 1.01 mi (9:56 / mi)
shoes: Saucony Guide 10 (Blue)

Stretching 20:00 [1]

Tuesday Jul 10, 2018 #

3 PM

Orienteering warm up/down 11:10 [2] 1.18 mi (9:28 / mi)
shoes: Saucony Guide 10 (Blue)

Orienteering race 19:12 [4]
21c

JWOC sprint. Not satisfied with this. Right off the bat out of the start triangle, I was confused and hesitant. I lost time trying to orient my map and figure out where in the world I was going, and then again in the control circle of 1 going all the way around. Confusion/hesitation continued onto 2, so I was slow coming out of 1 and confused in the circle again. For 3, I went left, which wasn't the optimal route. Almost ran into some Latvian? guy. On 4, I had a terrible S route choice and again almost ran into another guy (Australian?). Then the Austrian girl caught me, and we cruised through 5-6-7-8 together. Highlights were almost running into yet another guy and picking a different route to 6 than the Austrian, but having the same split time. She was speedy so lost me heading to 9 (we also picked different routes, and although they're about the same distance, the left one which she took was much less thinking and more time to read ahead). 10 was good, and then 11 was awful, as it got more into the spectator area which always frazzles me, and then I was confused by the mapping of a wall which you had to pass under not being mapped as a building underpass. Lost time in front of a bunch of people right there. Then had to run through a crowd of tourists? heading into 12, the real spectator control, so that was fun. Went right on 13 to get away from the spectators sooner, and that was a fine choice I think, except that I saw 20 on my way and got confused, had to stop and figure out what was happening. 14 was fine, although I was getting tired by then. 15-16-17-18-19 were all fine as well. Even though I had been past 20 before, I was confused by it a second time, and had a lot of hesitation about how to get into the control circle when coming out of 19. 21 was mostly fine except having to run past an old man on a bicycle on a thin path.
I guess that makes 7 bad controls out of 21. Not great. My slowest splits were on 1 (141st), 2 (121st), 4 (129th), 11 (128th), and 20 (110th). Pretty consistent with how I felt about those legs. I was 84th on leg 13, which is pretty surprising, actually.
Ended up 63rd, which is an improvement from the past two years at least.
Previous JWOC sprint results, from 2015: 37, 79, 86, 63
Map soon
Control Challenge: 384 total

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Monday Jul 9, 2018 #

Event: JWOC 2018 - Hungary

10 AM

Orienteering warm up/down 16:02 [2] 1.53 mi (10:29 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 1:14:50 [4] 10.2 km (7:20 / km)
18c shoes: Innov-8 X-talon 212

JWOC Long. Had a solid race, both physically and technically. My largest mistake was on the long leg, 3-4, where I lost contact with the map entirely in the middle. Estimated a loss of 1:30 there. Slowed down towards the end in the more technical area of 8-11, and then again for the loop after the spectator control because my brain and body were fried. For the last loop, on every control I had to stop, very clearly look up and pick out where I was going to run to, otherwise I wouldn't have ended up in the right places. I was pushing physically the entire race, and other than control 4, only had a few minor bobbles throughout. My slowing down in the middle and the end were necessary, so I'm estimating 2:30 of mistakes total. Placed 66th, which is quite the improvement from the 95th of last year. I reached my placement goal that I had set many months before, despite the ankle setback. Very exhausted but satisfied.
My JWOC long results, starting with 2015: 117, 96, 95, 66
Map soon
Control Challenge: 363 total

C • Awesome! 8

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

Sunday Jul 8, 2018 #

9 AM

Orienteering 43:30 [2] 2.88 mi (15:06 / mi)
6c shoes: Innov-8 X-talon 212

Long model
Control Challenge: 346 total

Saturday Jul 7, 2018 #

10 AM

Running 20:04 [3] 2.44 mi (8:13 / mi)
shoes: Saucony Guide 10 (Blue)

Stretching 15:00 [1]

Friday Jul 6, 2018 #

10 AM

Running warm up/down 13:35 [2] 1.41 mi (9:38 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 30:58 [4] 2.34 mi (13:14 / mi)
9c shoes: Innov-8 X-talon 212

Simulation middle race
Map soon
Control Challenge: 340 total

Running warm up/down 3:38 [2] 0.37 mi (9:50 / mi)
shoes: Innov-8 X-talon 212

Stretching 10:00 [1]

Thursday Jul 5, 2018 #

7 AM

Running 5:11 [2] 0.47 mi (11:02 / mi)
shoes: Saucony Guide 10 (Blue)

Strength 25:00 [3]

Morning strength/conditioning/dynamics

10 AM

Orienteering 1:02:14 [3] 4.65 mi (13:23 / mi)
6c

Bodoglar long training. I like this terrain much better than the middle terrain. White and yellow are both extremely runnable.
Map: soon
Control Challenge: 322 total

1 PM

Orienteering 29:48 [3] 2.36 mi (12:38 / mi)
9c shoes: Innov-8 X-talon 212

Bodoglar relay training. Things are starting to feel alright in the terrain, I need to pick up the speed and make sure to plan ahead though.
Map soon
Control Challenge: 331 total

Wednesday Jul 4, 2018 #

7 AM

Running 5:19 [2] 0.48 mi (11:05 / mi)
shoes: Saucony Guide 10 (Blue)

Strength 20:00 [3]

Core + carrying Siri + squat war + bear crawl war + walking with Diana

10 AM

Orienteering 51:55 [2] 2.35 mi (22:06 / mi)
8c shoes: Innov-8 X-talon 212

Bocsa middle training. First time in the middle terrain, and it is tough. Lessons from this morning: avoid the green, and stay 110% connected to the map, at all times in this juniper maze mess.
Map w/ routes here
Control Challenge: 307 total

2 PM

Orienteering 1:06:14 [3] 3.58 mi (18:30 / mi)
9c shoes: Innov-8 X-talon 212

Kaskantyu middle training. Felt more confident on this than in the morning. Biggest takeaways: going around the medium green can be worthwhile, and bail to something big when you get lost. Wandering is useless in the scattered juniper.
Map w/ routes here
Control Challenge: 316 total

Tuesday Jul 3, 2018 #

Note

Flew to Budapest today

5 PM

Orienteering 22:06 [3] 2.7 mi (8:11 / mi)
17c shoes: Saucony Guide 10 (Blue)

Sprint training on the Kecskemét - Széchenyiváros map.
Control Challenge: 299 total
Map here

Stretching 20:00 [1]

Dynamics + static stretching, with 6 strides in between

Monday Jul 2, 2018 #

8 AM

Running intervals 1:07:35 [5] 7.57 mi (8:56 / mi)
shoes: Saucony Guide 10 (Blue)

Interval workout with the team. 3, 5, 7, 5, 3, with rest of 3, 4, 4, 3. Ran with Bridge which was great but also more like tried to keep her in sight. My legs are feeling pretty tired. The 7 and the second 5 were a grind to get through.

Sunday Jul 1, 2018 #

1 PM

Running warm up/down 10:46 [2] 1.03 mi (10:27 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 34:49 [4] 2.58 mi (13:30 / mi)
16c shoes: Innov-8 X-talon 212

EYOC tour "relay", without a real mass start. I made so many technical errors, and I'm not satisfied with my run at all. Best run of this weekend was the long.
Control Challenge: 282 total

Running warm up/down 5:08 [2] 0.46 mi (11:10 / mi)

Sans shoes

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