Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 28 days ending Feb 28, 2018:

activity

time

miles

Running

15:54:11

108.11

(8:50)

173.98

(5:29)

Agility

3:20:00

Alpine Skiing

3:00:00

Strength

2:49:00

Stretching

2:10:00

Orienteering

2:02:10

5.26

(23:14)

8.47

(14:26)

20c

Climbing

2:00:00

Other

45:00

Armchair Orienteering

10:00

Total

32:10:21

113.37

182.45

20c

[1-5]

32:00:21

3:00

0:00

» now

Wednesday Feb 28, 2018 #

11 AM

Armchair Orienteering 10:00 [0]

A few of Greg's maps instead of working

C • Saaaaame 7

5 PM

Running 25:53 [3] 3.06 mi (8:27 / mi)
shoes: Saucony Guide 10 (Blue)

R shin feeling ouchie

Stretching 10:00 [1]

Shins right before practice. I stayed late at work, trying to fix something before my presentation tomorrow afternoon. Didn't fix it, and ended up with a 15min turnaround time at home from work to practice.

Running 42:47 [3] 5.02 mi (8:31 / mi)
shoes: Saucony Guide 10 (Blue)

Lovely weather! I felt very at ease while running this. Should have gone with the faster group. I think it's time to start wearing my hr monitor to get more info on how I'm doing.

Tuesday Feb 27, 2018 #

Note

Plan was to either ski or run after getting back from work. Ended up spending all evening working on some things that needed to get done, and my stomach was doing major flip flops by the time I was done, so didn't get in another small run or any strength.

4 PM

Running 25:16 [3] 3.1 mi (8:09 / mi)
shoes: Blue Asics Gel-Excite 4

Pretty quick for having a backpack. Tried to be on grass as much as possible.

Monday Feb 26, 2018 #

4 PM

Running 21:06 [2] 2.21 mi (9:33 / mi)
shoes: Saucony Guide 10 (Blue)

From work. Taking today as a rest day in terms of running after a full weekend. Nothing fast or far.

9 PM

Running 14:38 [2] 1.47 mi (9:57 / mi)
shoes: Saucony Guide 10 (Blue)

Groceries

10 PM

Agility 35:00 [3]

Working in some plyo/agility again

C • ply-YO 2

Strength 5:00 [3]

Planks, variations on crunches

Stretching 10:00 [1]

Sunday Feb 25, 2018 #

Note

36 miles this week. I didn't think I'd hit my goal of 35-45 after I took several shorter days (just the 3 mile commute) because my shin was really bothering me. But, the shin got better, I ran a bit of mileage, got in a good workout, and two (1.5?) good races. Next thing is to reintroduce strength and agility without letting running go on the back burner.

12 PM

Running race 47:54 [4] 6.22 mi (7:42 / mi)
shoes: Blue Asics Gel-Excite 4

Hyannis marathon relay. Ran the 4th leg, and for the first half, I was with a dude who was running the entire marathon. Stayed pace with him for a while, then pulled ahead. I was working, but not too hard. Hamstring felt good after yesterday. It was extremely cold and rainy. The post-race soup was great.

Saturday Feb 24, 2018 #

3 PM

Running warm up/down 17:52 [2] 2.13 mi (8:23 / mi)
shoes: Saucony Guide 10 (Blue)

Didn't realize that there were THREE heats of the men's 3200m, so I warmed up way too early. Whoops.

C • The ol' bait-and-add-extra-heats 5

4 PM

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Saucony Guide 10 (Blue)

Untracked on my watch. Just laps around the ice rink right next to Harvard's indoor track, so that I could keep an eye on the meet while warming up again during the men's races. Plus strides right before

Running race 12:44 [5] 3.2 km (3:59 / km)

Hey okay, I'm pretty happy with this race. It's been about 2 weeks of consistent, solid, training for me, so starting out here with a 12:44 is not a bad place to be. Definitely felt tough, but I also kicked way more than I should have had energy for, so I need to work on the distribution of effort a little bit more. R hamstring pretty sore now, but it shouldn't be an issue. The Harvard club running woman who was timing me was wonderful, and since I had been lapped I was never quite sure what lap I was on, but she was very encouraging and helpful, always telling me how many laps I had left! With 16 laps to count, it can be a bit of an issue.
400m Splits (approx): 90, 95, 96, 96, 98, 98, 97, 92

C • bro! 7

Running warm up/down 20:15 [2] 2.03 mi (9:59 / mi)
shoes: Saucony Guide 10 (Blue)

Nice and chill

Friday Feb 23, 2018 #

5 PM

Running 25:26 [3] 3.11 mi (8:11 / mi)
shoes: Saucony Guide 10 (Blue)

Back from work. Decided to stick with just the 3 mile commute today because I have 2 races this weekend: 3200m tomorrow, and 6mi (marathon relay) on Sunday. Want to do well in the 3200 for a 3k time for junior team trials

Thursday Feb 22, 2018 #

6 PM

Running warm up/down 10:57 [2] 1.28 mi (8:33 / mi)
shoes: Blue Asics Gel-Excite 4

Long way around to Reggie. Snowing outside, but a pleasant temp after a little bit.

Running intervals 38:54 [5] 7.4 km (5:15 / km)
shoes: Blue Asics Gel-Excite 4

Since my watch doesn't work inside I made sure to keep track of all my 200m laps to get it right. I think I counted correctly. Workout was 4x 1000m, 2x 300m. 1000m at 5k pace, 300m at mile pace. I don't know what either of those paces are. I was talking with Siri beforehand and we came up with 6:40 mile pace for 5k pace (200s at 51). Ended up going more like 48s, and I felt pretty good on all of them. Was chasing Lindsey (alum who started NUCR), which definitely helped, since there was no one else close to my speed there today. The first 300 felt really hard since I haven't done short snappy stuff in a long time, but the second one felt good.
1000m: 4:00, 3:58, 4:00, 4:02
300m: 68, 62

C • Yo! 3

C • training paces 2

Stretching 10:00 [1]

Trying to be consistent with the stretching

Strength 9:00 [3]

Team core: planks, penguins, bicycles, russian twists, etc

Running warm up/down 9:40 [2] 0.99 mi (9:46 / mi)
shoes: Blue Asics Gel-Excite 4

Back to campus, looping around a bit at the end to get nearly a mile.
Side note: my toenail is about to fall off.

Wednesday Feb 21, 2018 #

4 PM

Running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Saucony Guide 10 (Blue)

New shoes, shin didn't feel awful, sunny day woo!

C • yay! 1

Stretching 10:00 [1]

Strength 6:00 [3]

Lil bit of core out in the sunshine

6 PM

Running 40:22 [3] 4.74 mi (8:31 / mi)
shoes: Saucony Guide 10 (Blue)

Since my shin finally wasn't killing me on my commute back, I decided to go to practice. Everyone else ran 6+ miles, but I wasn't sure how my leg would feel so decided to do something a little shorter. Felt really good and strong while running! Going to keep focusing on stretching and rolling out my shin just in case for the next couple of days, especially since it is early (and a drastic change) in me actually getting somewhat decent mileage in.

Tuesday Feb 20, 2018 #

5 PM

Running 22:47 [3] 2.67 mi (8:32 / mi)
shoes: Blue Asics Gel-Excite 4

Shin ouchie

Stretching 15:00 [1]

Monday Feb 19, 2018 #

Note

38 miles last week. Trying to stay in the 35-45 range.

C • woot 2

5 PM

Running 26:56 [3] 3.0 mi (8:59 / mi)
shoes: Blue Asics Gel-Excite 4

Right shin very painful from about 0.5 miles in. Was planning on 5 miles at practice tonight, but I'm now going to skip practice to get some stretching in and food (only ate 2 bananas so far today whoops). Thinking about trying for another less painful 3 miles tonight after stretching to shake it out.

7 PM

Stretching 15:00 [1]

Stretching out my shin, among other things. Decided against more running today. I really upped my mileage last week (which is awesome!) but I need to listen to my body because that was a big increase, and I don't want to get hurt. Running again tomorrow, and hoping that this stretching sesh helps for that.

Strength 19:00 [3]

Core

Sunday Feb 18, 2018 #

3 PM

Running 4:13 [3] 0.41 mi (10:17 / mi)
shoes: Innov-8 X-talon 212

Orienteering 16:24 [3] 1.01 mi (16:15 / mi)
shoes: Innov-8 X-talon 212

Corridor-O. I didn't set a specific time for myself to get out and train, which meant that I was "going to get it in at some point." Ended up not able to do the majority of what I wanted to get done because I needed to be back. Should have gone out much earlier in the day.
Feet got very wet with all the snow.

C • Where did you do this? 2

Running 10:22 [3] 1.06 mi (9:47 / mi)
shoes: Innov-8 X-talon 212

Saturday Feb 17, 2018 #

8 AM

Running 1:00:38 [3] 7.03 mi (8:37 / mi)
shoes: Blue Asics Gel-Excite 4

First half did not feel great, but the second half was very nice. I tried to run on the grass as much as possible.
Note on my bruised knee: When I bend it, it feels like something in there is splitting open (like how if I had a scrape on the outside of my knee, it would split open if I bent my knee). It doesn't hurt unless I put pressure on it, but man this is annoying.

C • knee 2

12 PM

Running 23:59 [2] 2.54 mi (9:26 / mi)
shoes: Blue Asics Gel-Excite 4

Real slow after this morning's run, to Rockspot

Climbing 1:00:00 [2]

Did a V4!! I struggle with the ones that require lots of upper body strength, but some of the more technical problems I can get.

Friday Feb 16, 2018 #

5 PM

Running 25:43 [2] 2.88 mi (8:56 / mi)
shoes: Black Asics Gel-Excite 4

6 PM

Running 17:54 [2] 2.15 mi (8:20 / mi)
shoes: Black Asics Gel-Excite 4

After running back from work I had to stop by home to write a note, grab a package, and get it sent off, then I continued on my way, grocery store and back

8 PM

Agility 35:00 [3]

Thursday Feb 15, 2018 #

4 PM

Running 26:25 [2] 2.77 mi (9:32 / mi)
shoes: Blue Asics Gel-Excite 4

The sunset over the common was so pretty today!

Wednesday Feb 14, 2018 #

4 PM

Running 26:20 [3] 2.94 mi (8:57 / mi)
shoes: Blue Asics Gel-Excite 4

Shoulders felt funky and I don't think it was the backpack. I need to work on my posture while I'm at my desk all day, otherwise it's going to be a long time until the end of June. Kinda felt my r knee again.

8 PM

Running 23:22 [2] 2.5 mi (9:21 / mi)
shoes: Blue Asics Gel-Excite 4

Chill with my roommate to Rockspot

Climbing 1:00:00 [2]

Mostly bouldering, but got in a little bit of belaying too

Tuesday Feb 13, 2018 #

Note

So at my broomball game last Tuesday, I bruised my knee pretty good. If ya want to see it: https://drive.google.com/file/d/0B12fLZKyBL6NY2JZa...
It feels a little funny when I move it, and I think it's because there's so much fluid there. It was pretty swollen at first, but it went down within a day or two. The thing is, I hit it pretty hard on my floor earlier today when I was getting up, and it feels a lot more tender and strange when I move it. It's definitely just the blood/swelling in there, but I'm a little frustrated because I wanted this to heal up faster.

6 PM

Running 57:18 [3] 6.66 mi (8:36 / mi)
shoes: Blue Asics Gel-Excite 4

BU 6 with the team. R knee hurt a little at the bottom of my kneecap. Don't think it's anything but it persisted throughout the run so I'm logging it here so I remember to keep an eye out for it.
Also: promised my kan jam teammate I'd play in our intramural game tonight, so I couldn't make the race at Weston :( next week I hope!

9 PM

Running 2:23 [3] 0.2 mi (11:55 / mi)

My watch thought this was 10.61 miles. In 2 minutes and 23 seconds. To the gym on campus. From my apartment. I live on campus.

C • Vroom vroom 2

Strength 35:00 [3]

Leg strength, planks

Stretching 10:00 [1]

Running 2:11 [3] 0.16 mi (13:40 / mi)

Back from the gym. This time a reasonable distance according to my watch.

Strength 6:00 [3]

Nightly core with my neighbor

Monday Feb 12, 2018 #

5 PM

Running 25:39 [3] 2.97 mi (8:38 / mi)
shoes: Blue Asics Gel-Excite 4

Commuting home

9 PM

Running 1:54 [3] 0.2 mi (9:30 / mi)
shoes: Black Asics Gel-Excite 4

To the gym

Running warm up/down 5:44 [2] 0.62 mi (9:15 / mi)
shoes: Black Asics Gel-Excite 4

On the treadmill, had to stop to tie my shoe

Running tempo 23:49 [4] 3.05 mi (7:49 / mi)
shoes: Black Asics Gel-Excite 4

2 mile tempo, plus a short cool down

Agility 30:00 [3]

Ran into my roommates at the gym and did some agility with them

Strength 15:00 [3]

Core with the roomies

Stretching 10:00 [1]

Running 1:55 [3] 0.2 mi (9:35 / mi)
shoes: Black Asics Gel-Excite 4

And a hop and a skip back home

Sunday Feb 11, 2018 #

5 PM

Running 1:57 [3] 0.13 mi (15:01 / mi)
shoes: Black Asics Gel-Excite 4

Getting those miles in running to the gym

Running 48:54 [3] 6.01 mi (8:08 / mi)
shoes: Black Asics Gel-Excite 4

Watched the Olympics while on the treadmill :)

Strength 15:00 [3]

Obliques

Stretching 10:00 [1]

Running 2:06 [3] 0.17 mi (12:20 / mi)
shoes: Black Asics Gel-Excite 4

Whew that serious mileage going back home after the gym

Saturday Feb 10, 2018 #

Alpine Skiing 3:00:00 [2]

Some racers were doing training and had gates set up, but weren't using them right then, so I took two runs down before getting yelled at to get off the course. It was so much fun!! Might look into open ski races...

Friday Feb 9, 2018 #

5 PM

Running 26:39 [3] 2.95 mi (9:02 / mi)
shoes: Blue Asics Gel-Excite 4

Back from work, around the Common and along commonwealth. Running along commonwealth is one of my favorite places to run in the city. There are some great statues. It was a bit of a pain to have my backpack stuffed full with a big winter coat, but still doable.

C • Work 3

Thursday Feb 8, 2018 #

8 PM

Running 14:14 [3] 1.34 mi (10:37 / mi)
shoes: Blue Asics Gel-Excite 4

Slow because it was with groceries. Today turned into a big prep day for the weekend, since I'm leaving tomorrow night to go up to NH for downhill skiing all weekend. Lots of packing, grocery shopping, food prep, etc

11 PM

Strength 6:00 [3]

Core

Wednesday Feb 7, 2018 #

6 PM

Agility 35:00 [3]

Practice cancelled because of the snow/slush. It was actually really slippery, so it was probably a good thing. I couldn't bring myself to do the treadmill, so did some jumping instead

Strength 11:00 [3]

Planks, variations of crunches, a couple other things

Stretching 15:00 [1]

10 PM

Strength 9:00 [3]

Fire abs

Other (Broomball) 45:00 [3]

Full broomball game plus warmup on the ice. We had no subs, so it was pretty tiring. Lost 1-0, but we were competitive. I already have two sizeable lumps from falling/other people hitting me. There are going to be some good purple spots tomorrow.

Tuesday Feb 6, 2018 #

6 PM

Running 40:55 [3] 4.74 mi (8:38 / mi)
shoes: Blue Asics Gel-Excite 4

BU with the team. Feeling good, but my legs are sore from jumping yesterday

11 PM

Stretching 15:00 [1]

Monday Feb 5, 2018 #

10 PM

Strength 5:00 [3]

Planks

Agility 30:00 [3]

Joining my roommates for some late-night jumping

Strength 18:00 [3]

And finished up the night with some more core

Saturday Feb 3, 2018 #

10 AM

Orienteering 1:45:46 [3] 4.25 mi (24:53 / mi)
20c shoes: Innov-8 X-talon 212

Breakheart Reservation in Saugus. Did a corridor-o, compass exercise, and then o-tervals. Since I'm at Dylan's for the weekend, had him follow behind me, and then do the navigating from one interval to the next. It was really snowy/icy, and I stepped onto a huge sheet of ice and went down hard. Put my arm down to catch my fall, but it slipped too, and I really wrenched my shoulder hard. Took a bit of a break there to make sure everything was intact, and then kept going. It feels OK now, but I'll be careful with it for the next couple of days.

Map: https://drive.google.com/open?id=1O9aGFgR8vk5CiuTN...

Took me a bit to get into it, obviously. Didn't realize how far I got off on the corridor...

Friday Feb 2, 2018 #

7 PM

Agility 35:00 [3]

Jumping

Thursday Feb 1, 2018 #

7 PM

Running tempo 34:45 [4] 2.26 mi (15:23 / mi)
shoes: Black Asics Gel-Excite 4

Warmup, 15 minute tempo, cool down. This was at Reggie Lewis, hence the watch distance being way off. I felt really good during the tempo, very strong, and I paced it well. Yay :)

Strength 10:00 [3]

Team core

Running warm up/down 6:25 [2] 0.55 mi (11:40 / mi)
shoes: Black Asics Gel-Excite 4

Slowwww jog back to campus

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