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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Jun 10, 2018:

activity # timemileskm+m
  Cycling3 2:21:53 54.78(23.2/h) 88.16(37.3/h)
  Orienteering9 2:16:22 11.78 18.96136c
  Strength7 1:40:00
  Running4 30:36 2.84(10:46) 4.57(6:42)
  Climbing1 30:00
  Stretching1 10:00
  Total20 7:28:51 69.4 111.69136c
averages - sleep:7.1

» now

Sunday Jun 10, 2018 #

9 AM

Orienteering race 4:58 [5] 0.9 km (5:31 / km)
8c slept:6.5 shoes: Innov-8 X-talon 212

JP Quali race. No GPS because I forgot to start my watch.

Control Challenge Total: 190
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Running warm up/down 3:22 [2] 0.26 mi (12:58 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 5:43 [4] 0.67 mi (8:32 / mi)
9c shoes: Innov-8 X-talon 212

JP round 1. Raced until Jackson passed me and it was clear that I wouldn't be in the top 2, so then relaxed for the very end.

Control Challenge Total: 198
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10 AM

Orienteering 8:59 [2] 0.59 mi (15:13 / mi)
9c shoes: Innov-8 X-talon 212

JP round 2. Had no chance of moving up from my heat, so took this as a rest.

Control Challenge Total: 207
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11 AM

Orienteering race 7:07 [3] 0.66 mi (10:47 / mi)
9c shoes: Innov-8 X-talon 212

JP round 3. Moderate effort. The difference between olive green and dark green between 8 and 9 was very challenging for me to discern from the other side of the creek, so I ended up going all the way around.

Control Challenge Total: 216
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12 PM

Orienteering race 5:16 [5] 0.6 mi (8:46 / mi)
11c shoes: Innov-8 X-talon 212

JP round 4. Very fun, fast heat with Rachel, Izzy, and Kristin!

Control Challenge Total: 227
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Orienteering race 5:02 [5] 0.68 mi (7:24 / mi)
11c shoes: Innov-8 X-talon 212

JP round 5/final. I finished my first butterfly loop ahead of Rachel and I managed to hang on to the lead through the rest of the race, but I was absolutely exhausted at the end!
I had a lot of fun at sprint camp, many thanks to Alex and Ed for putting on such a great weekend of racing and trainings! Officially, I was overall the 3rd woman (although I think it might have actually been 2nd?). I'm very happy that my ankle held up so well with the woods and hard running. There were a couple of races and trainings where I was thinking about it, but by the end of the weekend, it wasn't on the forefront of my mind, which was great. Taping and the brace are helping a ton, since I can still feel it with certain motions when moving around with it untaped.

Control Challenge Total: 230
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Running warm up/down 6:35 [2] 0.61 mi (10:47 / mi)

Barefoot laps with Izzy and Bridget!
2 PM

Orienteering 13:59 [2] 0.95 mi (14:43 / mi)
5c shoes: Saucony Guide 10 (Blue)

Helping to pick up a few controls

Saturday Jun 9, 2018 #

Strength 5:00 [1]

9 AM

Orienteering 12:38 [3] 1.21 mi (10:27 / mi)
12c slept:7.0 shoes: Innov-8 X-talon 212

Nahanton Park peg relay. Picked up a streamer at control 8, so got 2 bonus controls before 9.
Map here
Control Challenge Total: 144
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11 AM

Orienteering 7:42 [3] 0.85 mi (9:04 / mi)

Millennium park relay practice
Map here
Control Challenge Total: 152
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Orienteering 17:38 [3]
7c shoes: Asics Gel-Excite 4 - Blue (#2)

Millennium park grass is lava training
Map here
Control Challenge Total: 159
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12 PM

Orienteering race 13:22 [5] 1.56 mi (8:34 / mi)
13c shoes: Asics Gel-Excite 4 - Blue (#2)

Millennium park race. No GPS because there were so many races this weekend that my watch started to delete the data.
Control Challenge Total: 168
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Running warm up/down 5:52 [2] 0.51 mi (11:30 / mi)

Barefoot lap around the top field

Orienteering race 20:24 [4] 1.58 mi (12:55 / mi)
19c shoes: Innov-8 X-talon 212

Cutler Park race. Big (~30-35s) mistake on 8 because I misread the reentrant as the depression past 8.

Control Challenge Total: 182
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Friday Jun 8, 2018 #

Strength 5:00 [1]

Amazing how little mobility my L foot has compared to my R
7 PM

Cycling 45:35 [3] 20.5 mi (27.0 mph)

Even though I now know I can run, stepping in the hole the other day reminded me that running still poses a risk, and one that's heightened while my ankle is still healing and weakened. So, the plan is to get back to doing running workouts but easy days will be done on the bike. At this point, I really need this ankle to get back to 100% without re-injuring it, so I think the fewer opportunities I give it to get hurt before Europe, the better.

Thursday Jun 7, 2018 #

Strength 10:00 [1]

Ankle strengthening throughout the day
6 PM

Running warm up/down 6:30 [2] 0.71 mi (9:09 / mi)
slept:5.5 shoes: Saucony Guide 10 (Blue)

Quick ankle test warmup, which I passed!

Orienteering race 13:34 [5] 1.87 mi (7:15 / mi)
15c shoes: Saucony Guide 10 (Blue)

So much fun to run fast again finally! I was so excited to be running that I went out way too fast, and slowed down quite a bit by the end. We used touchless punching which was super great.
Ankle was secured in both tape and a brace. The brace was a little too tight for comfort, and needed to come off right afterwards, but it did the trick while running. Just before 15, I stepped in a hole and rolled my R ankle. That ankle is strong, so it wasn't an issue, but if it had just been my other ankle, it would have ended me. Feeling ready for sprint camp.
Map here
Control Challenge Total: 132
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Running warm up/down 8:17 [2] 0.75 mi (11:03 / mi)
shoes: Saucony Guide 10 (Blue)

Barefoot cool down, all smiles :) being able to run is fantastic!

Wednesday Jun 6, 2018 #

12 PM

Strength 10:00 [1]

By the time Europe rolls around, my ankles are going to be jacked
5 PM

Climbing 30:00 [3]

Yesterday's push-ups destroyed me today. In other news, I still couldn't get up a v2 that I couldn't before.
Ankle felt fine, although it was heavily taped.
7 PM

Cycling intervals 1:00:13 [4] 25.4 mi (25.3 mph)

Used a different bike (one that was way more like a legit road bike than the machine I was on last time), and was able to figure out a quality interval workout. 10min warm up, 10x 3min hard with 1 min rest, 10min cool down.
Ankle was still taped for this, but I did feel it twinge a couple times. Walking home now, I can feel it a bit. More ice tonight because we're trying running again tomorrow!

Tuesday Jun 5, 2018 #

7 AM

Cycling intervals 36:05 [3] 8.88 mi (14.8 mph)
slept:7.0 (injured)

Tried to do an interval workout this morning, but since I don't use the bikes at the gym, I really wasn't sure what setting to have it on. My ankle felt fine on the bike (it was taped up), but of course while getting ready for work after, putting on pants hurt it. Figures. The goal is to be running by Sprint Camp this weekend. I'd be really disappointed if I'm not able to.
I was going to say this was really nice to get in, but I almost passed out on the train headed to work. Since there weren't open seats, I ended up squatting on the ground eating a banana and drinking water. I don't know if it was a lack of water or food or what since this really wasn't that strenuous. At any rate, getting some cardio in was still nice, but next time I need to eat a little before.
12 PM

Strength 10:00 [1]

Ankle strength throughout work
5 PM

Stretching 10:00 [1]

Strength 45:00 [2]

Pyramid core (with all 125 push ups as real push ups! ...which meant lots of breaks in the middle), and leg strength (romanian deadlift, glute bridges, lunges, squats, slow motion mtn climbers, I might be missing a few others)

Monday Jun 4, 2018 #

Strength 15:00 [1]
slept:6.5 (injured)

Ankle strength. Motivation is lacking.

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