Training Log Archive: Tyrannosaurus

Longggggggggggggggggggg run with Siri. We talked about physics.

Lil' ride with Momma

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

Event: CascadeOC Wednesday Evening #1
 

Warm up for the workout on Cougar Mountain

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

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

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

Abs