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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending May 19, 2019:

activity # timemileskm+m
  Orienteering4 2:42:11 14.7(11:02) 23.66(6:51) 53764c
  Running6 2:41:56 16.0(10:07) 25.75(6:17) 445
  Climbing3 2:20:00
  Rollerskiing1 1:12:39 8.01(9:04) 12.89(5:38)
  Cycling1 55:40 13.75(14.8/h) 22.13(23.9/h) 147
  Total11 9:52:26 52.46 84.43 112964c
  [1-5]11 9:46:34
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday May 19, 2019 #

10 AM

Running warm up/down 16:47 [2] 1.65 mi (10:10 / mi) +25m 9:43 / mi
shoes: VJ Bold (pink)

Orienteering race 1:10:50 [3] 5.29 mi (13:23 / mi) +296m 11:25 / mi
15c slept:9.0 shoes: VJ Bold (pink)

Running warm up/down 13:07 [2] 1.21 mi (10:51 / mi) +16m 10:25 / mi
shoes: VJ Bold (pink)


Long C7 - Splits

Saturday May 18, 2019 #

Event: 34th Sage Stomp
 
11 AM

Running warm up/down 14:07 [2] 1.44 mi (9:48 / mi) +23m 9:20 / mi
shoes: VJ Bold (pink)

Orienteering race 18:25 [4] 1.71 mi (10:46 / mi) +23m 10:21 / mi
12c slept:7.5 shoes: VJ Bold (pink)

Running warm up/down 5:55 [2] 0.53 mi (11:10 / mi)
shoes: VJ Bold (pink)

2 PM

Running warm up/down 6:50 [2] 0.59 mi (11:35 / mi) +30m 9:59 / mi
shoes: VJ Bold (pink)

Orienteering race 29:45 [4] 2.59 mi (11:29 / mi) +123m 10:01 / mi
12c shoes: VJ Bold (pink)

Running warm up/down 11:08 [2] 1.14 mi (9:46 / mi)
shoes: VJ Bold (pink)


Sprint Course 4 - Splits

Middle C7 - Splits

Friday May 17, 2019 #

1 PM

Rollerskiing 1:12:39 intensity: (1:18 @0) + (27:52 @1) + (40:50 @2) + (2:39 @3) 8.01 mi (9:04 / mi)
ahr:121 max:154 slept:7.5

In Seattle with my parents. We were on the Burke Gilman for a bit, but then the trail stopped. Kept going, but rollerskiing on sidewalks with lots of cars and people and bumps was actually terrible. 0/10 would not recommend.

Thursday May 16, 2019 #

1 PM

Note
slept:2.0

Much needed nap
5 PM

Running 43:47 intensity: (40 @1) + (17:34 @2) + (25:33 @3) 3.82 mi (11:28 / mi) +242m 9:35 / mi
ahr:141 max:157 slept:5.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Easy run on de Leo wall trail. R knee is a bit painful, I wanted to bike today but it was rainy. Felt okay towards the end
8 PM

Climbing 40:00 [1]

A few new oranges

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

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