Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Mar 25, 2018:

activity

time

miles

Running

4:03:52

27.2

(8:58)

43.77

(5:34)

Orienteering

1:39:15

10.07

(9:51)

16.21

(6:07)

53c

Stretching

20:00

Strength

6:00

Total

6:09:07

37.27

59.98

53c

averages - sleep:5.5

1:33

0:00

» now

Sunday Mar 25, 2018 #

8 AM

Running warm up/down 15:06 [2] 1.74 mi (8:41 / mi)
shoes: Innov-8 X-talon 212

Anxious because we got out of the house later than I would have liked, so I had to start warming up as soon as we arrived.

Orienteering race 31:12 [5] 3.23 mi (9:40 / mi)
20c shoes: Innov-8 X-talon 212

Good race. Did several visualizations before with what I was going to focus on (compass), which really helped me. Compass was my main navigational tool today, and I did a pretty good job of staying on my lines. It's hard for me, but today's success with it is encouraging. I need to stay focused the whole time, but I know now that it's doable for me. Had a 1 minute mistake on 10 where I went up the wrong reentrant, much too early, but everything else was smooth with only very minor bobbles. Pushed hard the entire race, which was great, and only walked up two hills towards the end. Probably sounded like I was dying but that's okay.
Routegadget: http://baoc.org/gadget/cgi/reitti.cgi?act=map&...

Running warm up/down 12:55 [2] 1.21 mi (10:41 / mi)
shoes: Innov-8 X-talon 212

Middle - Green - JWOC Trials - Splits

Saturday Mar 24, 2018 #

9 AM

Running warm up/down 18:41 [2] 2.12 mi (8:49 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 55:05 [3] 5.24 mi (10:31 / mi)
17c shoes: Innov-8 X-talon 212

Not happy with this. 5-6 minute mistake on control 2 (the first control with navigation), and then a 1 minute mistake on control 3 (which you could see from control 2). Didn't set me up with a good mindset for the rest of the race, and I made other mistakes throughout, although not as bad as the first two. Before I started, Erin said to focus on compass, but I neglected to do that. Gave me something to think about for the middle though.
Routegadget: http://baoc.org/gadget/cgi/reitti.cgi?act=map&...

Running warm up/down 9:43 [2] 1.04 mi (9:20 / mi)
shoes: Innov-8 X-talon 212

Long - Green - JWOC Trials - Splits

Friday Mar 23, 2018 #

Event: GCO: California Orienteering Week (COW), Part 2

12 PM

Running warm up/down 12:01 [2] 1.38 mi (8:42 / mi)
shoes: Saucony Guide 10 (Blue)

Orienteering race 12:58 [4] 1.6 mi (8:06 / mi)
16c shoes: Saucony Guide 10 (Blue)

Sprint at Sierra College. OK race. Had a pretty big mistake on 6 (according to AP 23 seconds) where I went through the undercover area, missed my turn, and then had absolutely no idea where I was. Felt like forever while in the race. Route choice error on 10 also, and a couple other minor hesitations. Definitely slowing down by the end. Speed work is helping me but needs to continue.
Routegadget: http://baoc.org/gadget/cgi/reitti.cgi?act=map&...

Running warm up/down 20:29 [2] 2.04 mi (10:02 / mi)
shoes: Saucony Guide 10 (Blue)

Team cool down on some nice trails. Lots of turkeys.

4 PM

Strength 6:00 [3]

Core

Sprint - Green - JWOC Trials - Splits

Thursday Mar 22, 2018 #

Note
slept:5.5 (rest day)

Stayed up too late finishing packing to get up at 4:30 for a run

Wednesday Mar 21, 2018 #

Note

Really hoping the weather doesn't cancel my flight on Thursday. It shouldn't, but there's a part of me that's worried. Also realized that I'll have to wake up at an ungodly hour if I want to get training in tomorrow.

6 PM

Running 35:49 [3] 4.47 mi (8:01 / mi)
shoes: Blue Asics Gel-Excite 4

Knees sore from yesterday.

Stretching 20:00 [1]

Tuesday Mar 20, 2018 #

5 PM

Running 25:07 [3] 3.13 mi (8:01 / mi)
shoes: Saucony Guide 10 (Blue)

Home from work with a quick stop at CVS

6 PM

Running warm up/down 10:26 [2] 1.26 mi (8:17 / mi)
shoes: Saucony Guide 10 (Blue)

Long route to Reggie Lewis

Running intervals 50:59 [5] 8.4 km (6:04 / km)
shoes: Saucony Guide 10 (Blue)

A bit more warmup on the track, then the workout. 3 sets of 4x 400m. First set at 92, second at 90, third at 88. Felt good during this for the most part. Rest was probably a little too long between 400's (90sec-2min). I need to work on pacing and keeping to a pace. Dropped the times on the last two, so should have either been more on my paces earlier, or given myself faster targets.
Splits:
92, 92, 92, 91
89, 92, 90, 89
90, 88, 87, 84

Running warm up/down 6:34 [2] 0.63 mi (10:25 / mi)
shoes: Saucony Guide 10 (Blue)

Stopped by the grocery store on my run back home. Since it was right after a workout, I was super hungry and bought lots of food. So much that I opted to walk back rather than try run. Whoops. The chocolate milk was very worth it though.
Also: didn't try to get this much mileage today it just sorta added up quickly.

Monday Mar 19, 2018 #

5 PM

Running 26:02 [3] 2.96 mi (8:48 / mi)
shoes: Blue Asics Gel-Excite 4

Commute. Less chilly than I expected.

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