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Training Log Archive: Tyrannosaurus

In the 7 days ending Jun 10, 2019:

activity # timemileskm+m
  Running9 3:07:49 20.46(9:11) 32.93(5:42) 69
  Orienteering7 2:37:41 16.13(9:47) 25.96(6:04) 14716c
  Mountain Biking1 2:11:05 13.55(6.2/h) 21.81(10.0/h) 628
  Strength3 21:00
  Stretching1 15:00
  Total14 8:32:35 50.14 80.7 84416c
  [1-5]13 8:15:18
averages - sleep:7.2

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Monday Jun 10, 2019 #

8 AM

Running 59:15 intensity: (10 @0) + (1:45 @1) + (14:26 @2) + (42:42 @3) + (12 @4) 7.02 mi (8:26 / mi) +52m 8:15 / mi
ahr:142 max:160 slept:5.0 shoes: Grey Saucony Guide 9

Easy along the emerald necklace + a couple strides

Strength 6:00 [1]

Core
2 PM

Note
slept:1.5

Sunday Jun 9, 2019 #

8 AM

Running warm up/down 12:15 intensity: (1:06 @0) + (39 @1) + (10:30 @2) 1.26 mi (9:43 / mi)
ahr:125 max:139 slept:8.0 shoes: Grey Saucony Guide 9

Orienteering 9:18 intensity: (10 @1) + (20 @2) + (44 @3) + (8:04 @4) 1.21 mi (7:41 / mi)
ahr:165 max:176 shoes: Grey Saucony Guide 9

Running warm up/down 2:34 intensity: (5 @1) + (1:17 @2) + (1:12 @3) 0.26 mi (9:53 / mi)
ahr:136 max:145

10 AM

Orienteering 6:41 intensity: (1 @1) + (17 @2) + (29 @3) + (5:54 @4) 0.82 mi (8:09 / mi)
ahr:169 max:178 shoes: Grey Saucony Guide 9

Running warm up/down 3:05 intensity: (3 @0) + (23 @1) + (2:39 @2) 0.25 mi (12:21 / mi)
ahr:125 max:132 shoes: Grey Saucony Guide 9

Orienteering 5:51 intensity: (14 @1) + (14 @2) + (2:14 @3) + (3:09 @4) 0.72 mi (8:07 / mi) +1m 8:05 / mi
ahr:157 max:173 shoes: Grey Saucony Guide 9

Running warm up/down 5:46 intensity: (17 @1) + (5:22 @2) + (7 @3) 0.52 mi (11:05 / mi)
ahr:131 max:140 shoes: Grey Saucony Guide 9

12 PM

Orienteering 6:05 intensity: (8 @1) + (9 @2) + (18 @3) + (5:30 @4) 0.8 mi (7:36 / mi)
ahr:166 max:177 shoes: Grey Saucony Guide 9

Running warm up/down 10:18 intensity: (51 @1) + (5:26 @2) + (4:01 @3) 1.01 mi (10:12 / mi)
ahr:136 max:148 shoes: Grey Saucony Guide 9

2 PM

Strength 10:00 [1]

Henry St core

Saturday Jun 8, 2019 #

9 AM

Orienteering 43:37 [2] 3.17 mi (13:45 / mi) +45m 13:11 / mi
slept:8.0 shoes: Innov-8 Mudclaw 265

Orienteering race 21:30 intensity: (1 @0) + (13 @1) + (19 @2) + (6:26 @3) + (14:31 @4) 2.26 mi (9:31 / mi) +58m 8:48 / mi
ahr:162 max:174 shoes: Innov-8 Mudclaw 265

Running 10:51 intensity: (20 @1) + (4:52 @2) + (5:39 @3) 1.01 mi (10:45 / mi)
ahr:138 max:147

2 PM

Strength 5:00 [1]

Card game core
4 PM

Running 10:21 intensity: (1:03 @1) + (3:31 @2) + (5:14 @3) + (33 @4) 1.01 mi (10:14 / mi)
ahr:138 max:162

Orienteering race 17:31 intensity: (11 @1) + (6 @2) + (1:13 @3) + (15:42 @4) + (19 @5) 1.63 mi (10:45 / mi) +43m 9:56 / mi
ahr:169 max:180 shoes: Innov-8 Mudclaw 265

Running 12:12 intensity: (31 @1) + (7:00 @2) + (4:41 @3) 1.13 mi (10:47 / mi)
ahr:137 max:146

Friday Jun 7, 2019 #

Event: Boston Sprint Camp
 
10 AM

Orienteering 19:15 intensity: (1:06 @1) + (4:06 @2) + (12:31 @3) + (1:32 @4) 2.03 mi (9:29 / mi)
ahr:145 max:162 slept:3.0 shoes: Grey Saucony Guide 9

Sprint laws trainings. Straight off the plane to the camp! Didn’t get great red eye plane sleep, but I managed to make it through the day pretty well.

Orienteering race 10:22 intensity: (9 @1) + (12 @2) + (27 @3) + (8:45 @4) + (49 @5) 1.39 mi (7:27 / mi)
ahr:172 max:182 shoes: Grey Saucony Guide 9

Race #1
1 PM

Stretching (Yoga) 15:00 [0]

Post-lunch yoga with Julia and Siri
4 PM

Orienteering 4:51 intensity: (38 @0) + (1:21 @1) + (2:16 @2) + (36 @3) 0.37 mi (13:07 / mi)
ahr:121 max:147 shoes: Grey Saucony Guide 9

Micro sprint training

Running warm up/down 10:20 intensity: (9 @0) + (55 @1) + (7:57 @2) + (1:19 @3) 1.01 mi (10:14 / mi)
ahr:132 max:150 shoes: Grey Saucony Guide 9

Orienteering race 12:40 intensity: (8 @1) + (15 @2) + (53 @3) + (9:11 @4) + (2:13 @5) 1.73 mi (7:19 / mi)
ahr:171 max:181 16c shoes: Grey Saucony Guide 9

Race #2

Running warm up/down 9:45 intensity: (1 @1) + (2:00 @2) + (7:44 @3) 1.05 mi (9:17 / mi)
ahr:141 max:149 shoes: Grey Saucony Guide 9

Thursday Jun 6, 2019 #

1 PM

Mountain Biking 2:11:05 intensity: (19:42 @1) + (44:04 @2) + (44:54 @3) + (22:25 @4) 13.55 mi (6.2 mph) +628m
ahr:140 max:168 slept:10.0

To the top of tiger mtn and down

Wednesday Jun 5, 2019 #

Event: CascadeOC 2019 Wednesday Evening #2 – Hamlin Park
 
8 PM

Running 25:38 intensity: (8 @0) + (34 @1) + (3:43 @2) + (19:23 @3) + (1:50 @4) 3.27 mi (7:50 / mi)
ahr:148 max:168 slept:8.0 shoes: Grey Saucony Guide 9

Long work days are tough. Morning runs are better when I have work the next day too. I need to be better about planning ahead, and I’ll see how next week goes

Tuesday Jun 4, 2019 #

6 AM

Running 15:29 intensity: (2 @0) + (37 @1) + (8:37 @2) + (6:13 @3) 1.66 mi (9:20 / mi) +16m 9:03 / mi
ahr:136 max:152 slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Easy wake up morning miles. Planning to get in a little more in this evening

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