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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending May 15, 2019:

activity # timemileskm+m
  Orienteering3 4:12:54 20.45(12:22) 32.91(7:41) 71359c
  Hiking1 3:54:53 10.32(22:46) 16.61(14:09) 1240
  Running5 2:17:27 15.39(8:56) 24.77(5:33) 196
  Climbing2 1:40:00
  Cycling1 55:40 13.75(14.8/h) 22.13(23.9/h) 147
  Soccer1 30:00
  Stretching1 20:00
  Strength2 10:00
  Total13 14:00:54 59.91 96.42 229759c
  [1-5]12 11:16:18
averages - sleep:7.3

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Wednesday May 15, 2019 #

Event: CascadeOC 2019 Wednesday Evening #1 – University of Washington
 
5 PM

Running warm up/down 4:09 intensity: (7 @1) + (13 @2) + (3:49 @3) 0.51 mi (8:08 / mi) +2m 8:03 / mi
ahr:148 max:158 slept:7.5 shoes: Grey Saucony Guide 9

Short on time so speedy warmup

Orienteering race 43:11 intensity: (1 @1) + (15 @2) + (37 @3) + (39:43 @4) + (2:35 @5) 5.11 mi (8:27 / mi) +96m 7:59 / mi
ahr:173 max:183 25c shoes: Grey Saucony Guide 9

Wednesday evening #1

Course 4 - Splits

Tuesday May 14, 2019 #

6 PM

Running intervals 46:06 intensity: (25 @0) + (1:37 @1) + (10:47 @2) + (14:15 @3) + (19:02 @4) 5.11 mi (9:01 / mi) +107m 8:28 / mi
ahr:152 max:179 slept:7.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Joined Siri for a workout buddy. 5x 90s-60s-30s, with 60s rest between everything. Workout went reasonably well, although I probably could have pushed a little harder on set 2-3. We went up to the sky country trails, which were really nice. And caught a break in the rain today! R knee feeling a little uncomfortable in the warmup and rests, but not noticeable during the fast stuff
8 PM

Climbing 50:00 [1]

Another sesh at SBP. Got one orange and almost got another, which was unexpected! Didn’t even bother trying oranges yesterday

Monday May 13, 2019 #

10 AM

Cycling 55:40 intensity: (4:09 @0) + (28:15 @1) + (23:16 @2) 13.75 mi (14.8 mph) +147m
ahr:116 max:138 slept:8.0

May Creek road with my mother. Taking it easy on the knees
9 PM

Climbing 50:00 [1]

SBP! Siri and I tried this super fun partner route and we got it after several attempts and watching others’ techniques! All my callouses came off in the past week or so, so my hands are a little tender right now

Sunday May 12, 2019 #

Event: CascadeOC 2019 Ultimate Orienteer #7 – Teanaway Forks (Goat)
 
8 AM

Running warm up/down 2:27 intensity: (11 @0) + (1:20 @1) + (56 @2) 0.21 mi (11:40 / mi)
ahr:115 max:129 shoes: VJ Bold (pink)

Can this even be called a warmup?

Orienteering race 2:11:07 intensity: (10 @0) + (9 @1) + (21:13 @2) + (1:20:32 @3) + (29:03 @4) 9.45 mi (13:53 / mi) +363m 12:24 / mi
ahr:150 max:171 23c slept:6.5 shoes: VJ Bold (pink)

Teanaway goat. I skipped decent controls but probably not the best ones. My legs felt pretty fatigued, but I think I still could have pushed harder in the middle portion. I let myself get pushed off my lines too much, something I need to work on.
Missing the billygoat today after having read about people’s races! I only ran it one year (2018), but it was fun to have so many people and work together in a collaborative pack fashion — it’s considerably more individual and a thinner field in cascade land

Running warm up/down 10:06 intensity: (15 @1) + (3:49 @2) + (6:02 @3) 0.99 mi (10:12 / mi)
ahr:140 max:150 shoes: VJ Bold (pink)

3 PM

Strength 5:00 [1]

Core
8 PM

Stretching (Yoga) 20:00 [0]

Much-needed, and I hilariously led the entire family thru a quick flow

Goat - Splits

Saturday May 11, 2019 #

Event: CascadeOC 2019 Ultimate Orienteer #6 – Lick Creek (Long)
 
10 AM

Running warm up/down 11:48 intensity: (17 @0) + (1:34 @1) + (9:49 @2) + (8 @3) 1.12 mi (10:32 / mi) +25m 9:52 / mi
ahr:130 max:140 slept:7.5 shoes: VJ Bold (pink)

Orienteering race 1:18:36 intensity: (1 @0) + (14 @1) + (42 @2) + (21:58 @3) + (55:33 @4) + (8 @5) 5.89 mi (13:21 / mi) +255m 11:46 / mi
ahr:162 max:180 11c shoes: VJ Bold (pink)

Lick Creek long. Not a great race for me. My emphasis was on staying focused and maintaining map contact throughout the race, which I was mostly successful with except for a few moments of losing concentration especially towards the end. My visualization of the control circles and entry into the controls were not good today and I had a lot of mistakes when approaching the control circles.

Running warm up/down 7:41 intensity: (8 @1) + (1:02 @2) + (6:31 @3) 0.81 mi (9:29 / mi) +13m 9:01 / mi
ahr:144 max:151 shoes: VJ Bold (pink)

With Kai and Siri
5 PM

Strength 5:00 [2]

3-6-9-12 abs
8 PM

Soccer 30:00 [1]

Just a little bit of touches and long balls and all that good stuff until it got too dark. Honestly think playing soccer was so good for my agility, and it’s a ton of fun too, so I think I’m going to try get some in once in a while this summer

Medium Advanced - Splits

Friday May 10, 2019 #

12 PM

Hiking 1:35:30 [1] 4.06 mi (23:31 / mi) +1054m 13:01 / mi
slept:7.0

Up Mount Washington with Andrew. The goal is to summit a bunch of peaks this summer that I haven’t done yet... good progress so far!

Hiking 2:19:23 [0] 6.26 mi (22:16 / mi) +186m 20:23 / mi

Down Washington. Took a bigger dip than anticipated in the little pond when I tripped and my wading turned into a dunking. Felt refreshing!

Thursday May 9, 2019 #

3 PM

Running 55:10 intensity: (1 @1) + (1:17 @2) + (28:35 @3) + (25:17 @4) 6.64 mi (8:18 / mi) +50m 8:07 / mi
ahr:157 max:170 slept:7.0 shoes: Grey Saucony Guide 9

Well this was SUPPOSED to be an easy run but Siri and I headed to Liberty to run with the team / coach smith / Sarah, and Sarah was definitely pushing the pace, but I wanted to keep up so I could chat with her. Fun to see the few liberty people remaining that I know.

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