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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: drewi

In the 31 days ending May 31, 2009:

activity # timemileskm+m
  Running23 13:07:23 90.29(8:43) 145.31(5:25) 240
  Orienteering3 3:56:02 21.64(10:54) 34.83(6:47)33 /35c94%
  Stretching/Yoga23 3:35:57
  Biking2 1:04:00 12.75(5:01) 20.52(3:07)
  Misc. Ambulation5 58:59 4.56(12:57) 7.33(8:03)
  Running Games2 30:43 2.05(14:59) 3.3(9:19)
  Sprinting/Track Work3 28:11 4.77(5:55) 7.67(3:40)
  Strength - Core2 14:00
  Strength - Upper Body3 3:15
  Strength - Lower Body1 1:30
  Total25 24:00:00 136.05 218.96 24033 /35c94%

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Sunday May 31, 2009 #

Event: Northwest Trail Runs 5 mile and 10 mile Runs
 

Running (course pickup) 1:20:00 [3] * 7.25 mi (11:02 / mi)
shoes: Brooks Adrenaline (2008-2009)

Picked up course markings from NWTR with Eric. Then I lost my car key. Because of this, time and distance are approx.

Saturday May 30, 2009 #

Running 45:10 [3] 5.0 mi (9:02 / mi) +120m 8:24 / mi
shoes: Brooks Adrenaline (2008-2009)

Hamlin - 2 big loops, 1200 on the track.

Stretching/Yoga 10:00 [3]

Strength - Lower Body 1:30 [3]

2x10 squats
2x10 calf raises

Friday May 29, 2009 #

Running warm up/down 10:25 [3] 1.21 mi (8:37 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running intervals 10:44 [4] 1.5 mi (7:09 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running intervals 9:58 [4] 1.35 mi (7:23 / mi)
shoes: Brooks Adrenaline (2008-2009)

Then I died and stopped the workout. R+L quads, R calf really hurting.

Stretching/Yoga 10:00 [3]

Thursday May 28, 2009 #

Running 34:17 [3] 3.97 mi (8:38 / mi)
shoes: Brooks Adrenaline (2008)

Hamlin and stuff.

Stretching/Yoga 10:00 [3]

I almost didn't run today. Then I realized I might be a lazy ass, but I shouldn't let that get in the way of being awesome. So I went out for a quick run.
C • Awesome. 1

Tuesday May 26, 2009 #

Running 24:29 [3] 2.77 mi (8:50 / mi)
shoes: Brooks Adrenaline (2008-2009)

I started to do my Q workout, got through 2 800s, was really feeling my legs, and decided to call it a day. Time includes 2k warmup and 800m cooldown.

Stretching/Yoga 10:00 [3]

Monday May 25, 2009 #

Running 25:25 [3] 2.98 mi (8:32 / mi)
shoes: Brooks Adrenaline (2008-2009)

Ouch. Legs in pain.

Stretching/Yoga 10:00 [3]

Note

This training week is going to end up being 8 days long. Ah well.

Sunday May 24, 2009 #

Note

There was prom. There was no Q2 run. =(

Saturday May 23, 2009 #

Event: Gig Harbor Street Scramble
 

Orienteering long (Street Scramblin') 1:33:05 [4] 10.3 mi (9:02 / mi)
shoes: Brooks Adrenaline (2008-2009)

Yeah, I'm gonna go over my mileage cap this week...

I lost maybe 1.5 minutes trying to figure out the correct fire hydrant code. I stopped a block short and the code was GH 165 or something, and one of the answers was GH 166, so I wasn't sure if it was a typo or what. Then I realized I hadn't gone far enough and corrected my mistake. I lost maybe a total of 45 seconds in the beginning by being on the wrong side of the street twice. (I can't deal with cardinal directions.)
430 points including 40 point penalty, not too bad for 90 minutes. I don't think I could have done much better... my last .8 of a mile was done at like 5:30 mile pace, because it was down a supersteep hill and I was going to be late. Which was awesome.

Running warm up/down 4:54 [3] 0.48 mi (10:13 / mi)
shoes: Brooks Adrenaline (2008-2009)

Cool down afterward.

Stretching/Yoga 10:00 [3]

Running Games 30:00 [2] 2.0 mi (15:00 / mi)
shoes: Brooks Adrenaline (2008-2009)

CTF at Max Horton's birthday party. Fun stuff.

Friday May 22, 2009 #

Biking 19:00 [3] 3.25 mi (5:51 / mi)
shoes: Del Ray Tires 01

I tried to put: "a metric ass-ton" in the "climb" box, but it wouldn't fit.

Story behind me biking today: car wouldn't start (dead battery) and so I got my brother a ride with some other people, and biked in.

Stretching/Yoga 2:00 [3]

Running warm up/down 10:57 [3] 1.24 mi (8:50 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 42 [4] 0.2 km (3:30 / km)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:11 [3] 0.2 km (5:55 / km)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 44 [3] 0.2 km (3:40 / km)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:18 [3] 0.2 km (6:30 / km)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 1:28 [3] 0.25 mi (5:52 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:51 [3] 0.25 mi (11:25 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 1:29 [3] 0.25 mi (5:56 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:51 [3] 0.25 mi (11:25 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 2:59 [4] 0.5 mi (5:58 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 3:28 [3] 0.55 mi (6:18 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 1:34 [3] 0.25 mi (6:16 / mi)
shoes: Brooks Adrenaline (2008-2009)

... the only one I was off by more than a second on. =/

Misc. Ambulation 3:13 [3] 0.3 mi (10:43 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 42 [3] 0.2 km (3:30 / km)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:25 [3] 0.14 mi (10:08 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 43 [3] 0.2 km (3:35 / km)
shoes: Brooks Adrenaline (2008-2009)

Running warm up/down 3:02 [3] 0.33 mi (9:12 / mi)
shoes: Brooks Adrenaline (2008-2009)

I was going to do another lap, but I had 2 sideaches, so I decided to call it and stretch while I was still loose.

Stretching/Yoga 8:00 [3]

No quads - I still had to bike home.

Biking 15:00 [3] 3.0 mi (5:00 / mi)
shoes: Del Ray Tires 01

Stretching/Yoga 1:30 [3]

Note

Goals and such.

I'm curious to see if I'll be able to hit the following times by the end of the year:
5:00 mile (perhaps 5:15 is more reasonable.)
18:00 5k
1:30:00 half marathon

These are probably optimistic, but I tend to make my goals easier rather than harder, so let's try to change that, shall we? =)

I'd also like to be under 8:00 minutes/k at PNWOF.

Thursday May 21, 2009 #

Note
(rest day)

Restage! Woot!

I think I'm supposed to increase mileage next week... Crap. At least I'll be able to go for a legit long run. =/

Wednesday May 20, 2009 #

Running 44:14 [3] 5.4 mi (8:12 / mi)
shoes: Brooks Adrenaline (2008-2009)

This was supposed to be longish... but hey, it's been a long week.

Graveyard + the long way around Haller both ways.

Stretching/Yoga 10:00 [3]

Tuesday May 19, 2009 #

Running 32:08 [3] 4.02 mi (8:00 / mi)
shoes: Brooks Adrenaline (2008-2009)

Around Haller, and then a mile on the track. I ran the last 400 at ~85 pace because I was bored.

Yesterday's run was so good for me. I need to run long distances at pace more often - too much LSD training = LSD racing for me. =/
C • Hey, nice workouts this week! 12

Running Games 43 [3] 0.05 mi (14:25 / mi)
shoes: Brooks Adrenaline (2008-2009)

Did some form drills while waiting for the light.

Stretching/Yoga 10:00 [3]

Monday May 18, 2009 #

Running warm up/down 4:01 [2] 0.48 mi (8:22 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running tempo 35:47 [4] 5.0 mi (7:09 / mi)
shoes: Brooks Adrenaline (2008-2009)

On the track at Lakeside. I was supposed to be running ~7:06 miles, but oh well. I was close. Also, if I could give this a 4.5 intensity, I would. It wasn't quite at 5 intensity. It was still pretty difficult. (My pacing fell off near the end, so my last 800 was probably in like 2:55...)

It was May Day today. Pep band was awesome. Also, there was a bear at Twin Ponds. Fun, fun.

Running warm up/down 4:29 [2] 0.53 mi (8:28 / mi)
shoes: Brooks Adrenaline (2008-2009)

Time includes stopping to get a soccer ball and returning it to the soccer team.

Stretching/Yoga 11:00 [3]

I was actually watching the time today.

Strength - Core 10:00 [3]

Niftys x10

Strength - Upper Body 2:00 [3]

4x10 pushups

Sunday May 17, 2009 #

Running 24:42 [3] 2.47 mi (10:00 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 6:35 [3] 0.32 mi (20:34 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running 13:20 [3] 1.24 mi (10:45 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 3:47 [3] 0.19 mi (19:54 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running 5:25 [3] 0.5 mi (10:50 / mi)
shoes: Brooks Adrenaline (2008-2009)

Stretching/Yoga 10:00 [3]

Note

Run with Tracy today along the BG trail. I'm not sure if I want to do 5 or 6 days this week... Or whether I should count this as an easy day or a long day or neither. I need to do another Q workout, and then either an E or L workout, or both. Hmmmm... I'll do a Q day tomorrow regardless, and then probably an L day on Tuesday, and then probably rest on Wednesday. Actually, no, I should do an E day on Wednesday, and take Thursday off.
/ramble

Total running: 4.21 in 43:27
Total walking: .51 in 10:22

Saturday May 16, 2009 #

Running warm up/down 11:07 [3] 1.24 mi (8:58 / mi)
shoes: Brooks Adrenaline (2008-2009)

The plan today was to go run 5x400 at :88 pace, with a 400 recovery jog in between each one. That really didn't happen. I apparently can't pace 400s. The last two were better because I was concentrating on keeping my form good, but I still was just a hair too fast.

... I have to go to diplomacy now, so more commentary later.

Sprinting/Track Work 1:34 [3] 0.25 mi (6:16 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:56 [3] 0.28 mi (10:28 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 1:29 [3] 0.25 mi (5:56 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:32 [3] 0.25 mi (10:09 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 1:30 [3] 0.25 mi (6:00 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:59 [3] 0.26 mi (11:29 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 1:26 [3] 0.26 mi (5:31 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 3:07 [3] 0.27 mi (11:32 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work 1:25 [3] 0.25 mi (5:40 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:05 [3] 0.15 mi (13:55 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running warm up/down 6:33 [3] 0.71 mi (9:13 / mi)
shoes: Brooks Adrenaline (2008-2009)

Stretching/Yoga 5:00 [3]

The Big 3 - quads, hammies and calves.

Friday May 15, 2009 #

Running 39:15 [3] 4.58 mi (8:34 / mi)
shoes: Brooks Adrenaline (2008-2009)

Graveyard. My calves were a little tight, presumably from not stretching as well as I should have after the BEAST on Wednesday.

Stretching/Yoga 10:00 [3]

Strength - Upper Body 45 [3]

3x5 pullups

Thursday May 14, 2009 #

Note
(rest day)

rest day, woot!

Since I haven't posted this here: I got in to CMU off the waitlist and will be attending college there next year. (double woot!)
C • woot! 9

Wednesday May 13, 2009 #

Event: BEAST Race #2
 

Orienteering (Course Setting) 1:26:30 [3] 5.14 mi (16:50 / mi)
shoes: Brooks Adrenaline (2008-2009)

I set 10 of the controls for the BEAST race today. It was very wet. =/

I actually got lost on the way to one of the controls on the pro course (which nobody ended up getting to because conditions were terrible), and was totally out of contact with the map for about 5 minutes. I ended up passing the place where the control was supposed to be (while out of contact with the map), setting another control, which people were going to go to first so I had to get set, and then doubling back to set the pro course control.

On the plus side, I felt really fast once I got to the top of the 75+ meter hill which was the start of the course...

Stretching/Yoga 5:00 [3]

Rest day tomorrow, woo!

Tuesday May 12, 2009 #

Running 46:18 [3] 5.53 mi (8:22 / mi) +50m 8:09 / mi
shoes: Brooks Adrenaline (2008-2009)

Ran past NSCC and back.

Stretching/Yoga 10:00 [3]

Monday May 11, 2009 #

Note

Not logged - I started to warm up at lakeside, and there were LAX spectators there so I decided that I would do my run later, so I would have a clean track. And the ref got a little mad at me for reasons unknown to me.

Running intervals 37:27 [3] 4.49 mi (8:20 / mi) +20m 8:14 / mi
shoes: Brooks Adrenaline (2008-2009)

6x200 and 1x400 with equal distance rests at the Shorecrest track.
Splits:
:47
:44
:43
:43
:43
:41
:82

The 400 was significantly faster than it was supposed to be (:88)... I was supposed to be 42-43 pace for the 200s so they were pretty good. The first one I didn't quite get into the pace fast enough because I went into them straight from my warmup.

Stretching/Yoga 10:00 [3]

Sunday May 10, 2009 #

Running 33:17 [3] 3.96 mi (8:24 / mi) +20m 8:17 / mi
shoes: Brooks Adrenaline (2008-2009)

2400 on the Shorecrest track, around the baseball field twice.

Stretching/Yoga 7:30 [3]

Saturday May 9, 2009 #

Note

I did a track workout today. I did not enjoy it. Garmin is being silly, so I have no splits. I will try to acquire them shortly.

Workout went thusly (all actual running done at 6:20/mile pace):
~10 minutes easy warmup
3x(
2 minutes hard
1 minute jog
1 minute hard
30 seconds jog
30 seconds run
~2 minutes jog
)
~10 minutes easy cooldown
I was supposed to not do as long a recovery after the 30 seconds hard, but I decided I wanted more rest before doing the 2 minutes of hard running again. (Also, my HR was way up... like 180 or something.)

So, it looks like I was pretty consistently too fast. I suspect that I can't run at $PACE for $TIME, I need to know exactly what the distance looks like to pace myself correctly. I'm much better at pacing 400s. =/ (Also, looks like that's why I needed more recovery than I was supposed to have...)
C • "HR went way up..." 3

Running warm up/down 12:45 [3] 1.43 mi (8:55 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 2:00 [4] 0.32 mi (6:15 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:00 [2] 0.09 mi (11:06 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 1:00 [4] 0.18 mi (5:33 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 30 [2] 0.05 mi (10:04 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 29 [4] 0.09 mi (5:22 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:00 [1] 0.1 mi (20:00 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 1:59 [4] 0.33 mi (6:01 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:01 [2] 0.06 mi (16:52 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 58 [4] 0.16 mi (6:03 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 31 [1] 0.03 mi (17:19 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 30 [4] 0.08 mi (6:14 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:08 [2] 0.16 mi (13:22 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 1:59 [4] 0.34 mi (5:50 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:10 [2] 0.1 mi (11:40 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 1:00 [4] 0.17 mi (5:52 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 39 [2] 0.04 mi (16:21 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 31 [4] 0.09 mi (5:44 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:40 [2] 0.13 mi (20:32 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running 9:24 [3] 1.11 mi (8:28 / mi)
shoes: Brooks Adrenaline (2008-2009)

Stretching/Yoga 5:00 [3]

Oh yeah, stretching when I got home.

Friday May 8, 2009 #

Note

So, this workout was supposed to be 10 minutes easy, 2 miles at 7:10 pace, 2-4 minutes rest, and then 1 mile at the same pace. (Then 10 minutes easy.) I hit the pace right on for the 2 mile, but sped up for the 1 mile. WTF?
C • Nice workout! 2

Running 10:10 [3] 1.22 mi (8:20 / mi)
shoes: Brooks Adrenaline (2008-2009)

544+425 = 1010

Running tempo 14:20 [4] 2.01 mi (7:08 / mi) +20m 6:55 / mi
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 3:09 [2] 0.16 mi (19:44 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running tempo 6:51 [4] 1.0 mi (6:51 / mi) +10m 6:39 / mi
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 3:53 [2] 0.18 mi (21:33 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running 8:08 [3] 0.95 mi (8:34 / mi)
shoes: Brooks Adrenaline (2008-2009)

Strength - Upper Body 30 [3]

10 pullups (woot!)

Stretching/Yoga 10:00 [3]

Strength - Core 4:00 [3]

Planks, :45 a side.

Wednesday May 6, 2009 #

Running 39:44 [3] 4.06 mi (9:47 / mi)
shoes: Brooks Adrenaline (2008-2009)

FOR TRACY!
(We went up the inter-urban trial and back.)

Stretching/Yoga 10:00 [3]

Tuesday May 5, 2009 #

Note

Went for a bike ride instead of doing an actual workout. Will log actual time soon. There is a lot of climb between me and sea level in a very short distance. =/

Biking 30:00 [3] 6.5 mi (4:37 / mi)
shoes: Del Ray Tires 01

Monday May 4, 2009 #

Note
(rest day)

Planned rest day (5 on, 1 off)

Sunday May 3, 2009 #

Note

I think last week may have been a tad too long mileage wise. I'm going to dial it back to ~25 this week. My base is not as good as I thought it was. =/
For my next sleep/rest cycle: 4 miles easy.

Running 26:55 [3] 3.16 mi (8:31 / mi)
shoes: Brooks Adrenaline (2008-2009)

Northacres x3 (I ran from school because it was on my way home from Adam's... but none of you know him.)

Stretching/Yoga 10:00 [3]

Saturday May 2, 2009 #

Note

I'm now a USOF Certified Level 1 Orienteering Coach! Huzzah!
C • YAY!!!!! 2

Running warm up/down 6:27 [3] 0.7 mi (9:13 / mi)
shoes: Brooks Adrenaline (2008-2009)

Stretching/Yoga warm up/down 57 [2]

Orienteering race (Sprint) 15:26 [5] *** 1.99 mi (7:45 / mi)
spiked:14/14c shoes: Brooks Adrenaline (2008-2009)

Listed distance was 3k, 5:09 min/k
Winning time (Huw) was 13:46. I was third. I had less than 15 seconds of navigational error - I was just a little slow, which is to be expected because I've been coming off a couple of harder training days. I need to work on speed going uphill. Also, I'm DOING IT WRONG according to Jack Daniels. A revised training plan will be off the presses shortly.

Running warm up/down 3:37 [3] 0.35 mi (10:20 / mi)
shoes: Brooks Adrenaline (2008-2009)

Orienteering race (Relay Leg 1) 14:52 [5] *** 1.89 mi (7:52 / mi)
spiked:10/12c shoes: Brooks Adrenaline (2008-2009)

I had 2 small bobbles - on one control I came to a control that could've been my control even though it wasn't, stopped, and then had to figure out if I needed to take the next right or the 2nd right to get to my control, so I lost maybe 10 seconds there. On another control, I overshot my turn, so I had to run an extra 50 meters, so I lost some time there. Both of those I think were the result of me trying to keep my speed up and not paying close attention to the map.

Orienteering race (Relay Leg 2) 10:56 [4] *** 1.35 mi (8:06 / mi)
spiked:9/9c shoes: Brooks Adrenaline (2008-2009)

2nd leg of the relay. I maybe lost 5-10 seconds by taking a longer route to one of the controls, but it was clean other than that. I could tell I was slowing down, though. I should've done more to keep warm in between the two legs, but I was trying to co-ordinate my coaching certification exercise at the same time, so bleh.

Orienteering (Course Setting) 15:13 [1] 0.97 mi (15:41 / mi)
shoes: Brooks Adrenaline (2008-2009)

Coaching Certification Exercise
Time includes stopping to hang markers. Motion is a mix of walking and running, but mostly running. I set a memory-O course that had a map with the next leg on it at each control, so the people had to memorize their route before setting off. It was fun times. Terry got lost, but used the safety bearing to find her way back to safety. Hurrah! Everyone else completed the course successfully, though it took one of the people multiple tries to hit the third control.

Stretching/Yoga 10:00 [3]

Friday May 1, 2009 #

Note

easyish? 6 LSD miles, perhaps?

Running 51:38 [3] 6.07 mi (8:30 / mi)
shoes: Brooks Adrenaline (2008-2009)

Run to almost-Blanchet and back.

Stretching/Yoga 10:00 [3]

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