Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Jun 30, 2017:

activity

time

miles

Orienteering

10:53:26

42.25

68.0

256c

Running

5:59:43

32.2

51.82

Hiking

3:30:24

10.44

(20:09)

16.8

(12:31)

Strength

3:10:00

Climbing

2:00:00

Other

1:20:00

Agility

50:00

Total

27:43:33

84.89

136.62

256c

2:38

0:00

» now

Friday Jun 30, 2017 #

Event: WOC 2017

12 PM

Running warm up/down 9:49 [3] 1.62 km (6:04 / km)
shoes: Black Asics Gel-Excite 4

Around on the warmup map, which was wrong in a few places, which worried me a bit, considering it is WOC.

Orienteering race 12:48 [5] 2.8 km (4:34 / km)
14c

Good solid race for me. Technically this course had little to offer. It was all in the speed, which I know is what I'm lacking in. With that being said, I feel like I ran this pretty close to my top speed, at least near the end. I should have pushed harder earlier, but then again, maybe not because I was able to get into the map and have a clean run by not pushing to the max right away. I'm happy with how this went.
Also, GPS watches are now permitted at WOC (when did this happen? Anyone?), so sometime tomorrow my log will be updated with my map and GPS track.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NWlhW... (if the photo below isn't working!)
Control Challenge: 387 total

C • Nice! 5

Running warm up/down 6:25 [2] 0.86 mi (7:28 / mi)
shoes: Black Asics Gel-Excite 4

Cool down. My left calf is SUPER tight in a small spot in the upper middle part. There will be much stretching and rolling tomorrow.

Thursday Jun 29, 2017 #

Orienteering 28:38 [1] 2.11 km (13:34 / km)
8c

Walking/jogging/strides/walking on the sprint model map

Wednesday Jun 28, 2017 #

1 PM

Orienteering 19:20 [3] 3.75 km (5:09 / km)
11c shoes: Black Asics Gel-Excite 4

Training across the river from the WOC sprint embargo at Ulejoe. Julia and I drew each other courses and traded maps. My legs were feeling tired and did not want to get moving. Stretching is on the agenda for tonight.
Map: soon!
Control Challenge: 373 total

C • Woo, sprinting! 1

Running 11:26 [3] 1.89 mi (6:03 / mi)
shoes: Black Asics Gel-Excite 4

Running back from the training to the Airbnb

Tuesday Jun 27, 2017 #

Running 31:20 [3] 5.59 km (5:36 / km)
shoes: Black Asics Gel-Excite 4

Quick run with Julia and Evalin. I left some shoes out on the porch to dry in the sun just before we started our run. A few steps after leaving there was 1 raindrop on my forehead and by the end of the run there was about 1353734591 more. Sooooo my shoes were pretty sopping wet by the time we returned. Whoops.

Monday Jun 26, 2017 #

Note
(rest day)

Sunday Jun 25, 2017 #

8 AM

Other 20:00 [1]

Little bit of walking, little bit of drills, little bit of ankle strength, little bit of stretching

C • Username 4

4 PM

Running warm up/down 7:23 [2] 1.22 km (6:03 / km)
shoes: Innov-8 X-talon 212

Warm up

Orienteering race 59:40 [4] 5.7 km (10:28 / km)
11c shoes: Innov-8 X-talon 212

Race/relay simulation with the team. I screwed up really really badly. I don't know how I messed up most of the time. It was really really really bad. Check out my map with route if you want to see the failures. They're pretty unfortunate.
Okay, enough lamenting and wallowing in self-pity. Take-aways: 1) Pay attention to your compass! Don't think you're going in the right direction; CHECK it! 2) Focus on the process. When in an exciting race, it's easy to get caught up in what other people are doing and in trying to move quickly. That's not a good thing. You can't afford to forget the little steps.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NYVFz... <-- jk now you have to look at it below. Use the link if it isn't loaded.
Control Challenge: 362 total

Saturday Jun 24, 2017 #

8 AM

Agility 20:00 [3]

Strength 20:00 [3]

10 AM

Orienteering 58:01 [3] 5.36 km (10:49 / km)
8c shoes: Innov-8 Mudclaw 265

Stomach felt very gross, so I slowed down to a walk at the end. Wish I had been feeling 100% because this was a fun map! We skipped 3, 8, and 9.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NV3dZ...
Control Challenge: 331 total

Running warm up/down 3:07 [2] 0.49 mi (6:21 / mi)
shoes: Innov-8 Mudclaw 265

4 PM

Running warm up/down 1:38 [2] 0.19 km (8:36 / km)
shoes: Black Asics Gel-Excite 4

Orienteering 25:03 [3] 4.08 km (6:08 / km)
20c shoes: Black Asics Gel-Excite 4

Sprint in Tampere, focusing on flow. From one of the higher points the embargoed area was visible, but I didn't know and so didn't look up from there, and I missed out on viewing the terrain.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NeFJ1...
Control Challenge: 351 total

Friday Jun 23, 2017 #

8 AM

Agility 15:00 [3]

Running drills

Strength 15:00 [3]

Core core core

10 AM

Running intervals 52:48 [4] 5.96 km (8:52 / km)
shoes: Innov-8 X-talon 212

Terrain workout with Emma, Izzy, and Julia. 5x (2min, 1min, 30sec) w/ 90sec rest between each interval. We did this on the Teisko map we were on the other afternoon. I find that when running over bumpy, rocky, underbrushy ground, it's pretty difficult for me. If we were on flat, smooth ground the whole time I would have been able to keep up much more easily. I think the picking my feet up and jumping is what's hard.
Map with route! --> https://drive.google.com/open?id=0B12fLZKyBL6NaVB4...

4 PM

Running warm up/down 6:15 [2] 0.57 mi (10:58 / mi)
shoes: Innov-8 X-talon 212

Orienteering 58:46 [2] 1.66 mi (35:24 / mi)
6c shoes: Innov-8 X-talon 212

Walking on terrain similar to the long with Julia and Siri.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NOXlM...
Control Challenge: 323 total

Running warm up/down 8:13 [2] 0.87 mi (9:27 / mi)
shoes: Innov-8 X-talon 212

Back to the van

Thursday Jun 22, 2017 #

8 AM

Agility 15:00 [3]

Jumping and drills and ladders

Strength 15:00 [3]

1 leg squats, step ups, kettle bell press, and swinging the kettle bells

10 AM

Running 4:56 [3] 0.85 km (5:48 / km)
shoes: Black Asics Gel-Excite 4

warmup

Orienteering 6:35 [3] 1.26 mi (5:13 / mi)
5c shoes: Black Asics Gel-Excite 4

First exercise focusing on reading the details and smoothing the route. Also worked on keeping the map up for all the exercises.

Orienteering 12:10 [3] 2.11 km (5:46 / km)
12c shoes: Black Asics Gel-Excite 4

Focus on looking up and reading the whole leg

Orienteering 9:10 [3] 1.68 mi (5:27 / mi)
10c shoes: Black Asics Gel-Excite 4

Focus on entry/exits

Orienteering 8:19 [3] 1.38 km (6:02 / km)
10c shoes: Black Asics Gel-Excite 4

Combining everything for the last exercise
Map: https://drive.google.com/open?id=0B12fLZKyBL6NbHJD...
Control Challenge: 298 total

4 PM

Running warm up/down 9:05 [3] 1.47 km (6:11 / km)
shoes: Black Asics Gel-Excite 4

Warm up

Orienteering 18:00 [5] 3.46 km (5:12 / km)
19c shoes: Black Asics Gel-Excite 4

Four sets of sprint intervals, hard. Splits were 4:13, 5:19, 4:20, 4:06. Map is linked (with my GPS!)
Map: https://drive.google.com/open?id=0B12fLZKyBL6NYzMw...
Control Challenge: 317 total

Running warm up/down 1:44 [2] 0.26 km (6:40 / km)
shoes: Black Asics Gel-Excite 4

Back to the van!

Wednesday Jun 21, 2017 #

8 AM

Strength 10:00 [2]

A little bit of drills and strides and core

10 AM

Running 12:00 [3] 1.58 km (7:36 / km)
shoes: Innov-8 X-talon 212

Warm up through the woods. I was shocked at how much the mossy ground sank in. It's a little bit like running on a trampoline but a little less bouncy.

Orienteering 33:36 [3] 2.8 km (12:00 / km)
10c shoes: Innov-8 X-talon 212

Three loops, working on compass and distance estimation. Between loops we stopped and looked around, measuring distance and seeing it in the terrain.
It feels like I'm going much further in the terrain than I actually am. That may be a function of the springy, mossy ground?

Orienteering 48:32 [3] 3.2 km (15:10 / km)
5c shoes: Innov-8 X-talon 212

With Julia and Katie. One of us would lead for each control, and the others would follow along without looking at the map. Afterwards we explained where we had gone for the controls we followed on. At one point we got off a ways, pretty much off the map. Hooray for relocation!
Map: http://i.imgur.com/g2uOEGjh.jpg
Control Challenge: 256 total

Running 2:08 [3] 0.39 km (5:28 / km)
shoes: Innov-8 X-talon 212

Little cool down

5 PM

Running 6:21 [3] 0.85 km (7:28 / km)
shoes: Innov-8 X-talon 212

To the start

Orienteering 36:26 [3] 2.49 km (14:38 / km)
5c shoes: Innov-8 X-talon 212

Designed our own courses from an all controls map. Didn't make it through my whole course, only 62-79. I was going slowly, but was able to read most everything. I had a successful first day in Finland! I'm happy with it.
I want to start doing ankle strength daily because I'm a little nervous for my ankles.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NY1VG...
Control Challenge: 261 total

Running 8:59 [3] 0.98 km (9:10 / km)
shoes: Innov-8 X-talon 212

Running back to the car

Sunday Jun 18, 2017 #

Event: CascadeOC Ultimate Orienteer #9: Goat

Saturday Jun 17, 2017 #

Event: CascadeOC Ultimate Orienteer #8: Middle

Friday Jun 16, 2017 #

Climbing 2:00:00 [3]

Climbing with cousins at the Seattle Bouldering Project. It's been a while since I've been there; it's a pretty awesome place!

Wednesday Jun 14, 2017 #

Event: CascadeOC Wednesday Evening #2

10 AM

Hiking 1:37:59 [3] 6.5 mi (15:04 / mi)

Mailbox Peak with Marek. Up the old trail, down the new trail. 4000ft elevation. Time up: 1:37. Time down: 1:50 (estimate because watch died). This was a fun hike! We were absolutely booking it up. I'm expecting to be sore.

6 PM

Orienteering 32:54 [5] 5.1 km (6:27 / km)
26c shoes: Black Asics Gel-Excite 4

Fun race at Lake Wilderness! I actually really enjoyed the course. I felt like it was a little bit different than it's been in the past (difficult to do at this park). The first map was great. My running was strong. I slowed down on the second map, but not too terribly. Navigation was mostly spot-on for this (not 8 (21) on the second map, because the circle looked to me like it was further in the forest than just on the street).
Control Challenge: 241 total
Map: http://rg.cascadeoc.org/rg2/#180&course=4

Running warm up/down 3:57 [2] 0.42 mi (9:24 / mi)
shoes: Black Asics Gel-Excite 4

Short warm up with Jessica. She's trying out for the JWOC team next year! Woohoo! Go Cascade! Go USA!

Tuesday Jun 13, 2017 #

3 PM

Running warm up/down 6:45 [2] 0.64 mi (10:33 / mi)
shoes: Innov-8 X-talon 212

Warm up

Orienteering 58:19 [4] 2.85 mi (20:28 / mi)
18c shoes: Innov-8 X-talon 212

O-tervals with Siri. My brain was turned off for the entire first part of this. :( It somewhat turned back on for the last part.
Control Challenge: 203 total
Map: https://drive.google.com/open?id=0B12fLZKyBL6NUTlr...

Running warm up/down 2:47 [2] 0.3 mi (9:16 / mi)
shoes: Innov-8 X-talon 212

Orienteering 49:21 [3] 2.54 mi (19:26 / mi)
12c shoes: Innov-8 X-talon 212

Again, brain not functioning. I just could not seem to focus today!
Control Challenge: 215 total
Map: http://www.5z.com/urban/gadget/rg2/#155&course...

Monday Jun 12, 2017 #

1 PM

Running 10:00 [2] 1.0 mi (10:00 / mi)

Estimated warm up

Orienteering 7:32 [5]
13c

Gasworks park sprint! I was confused by the machinery structures on the map, but figured it out eventually.
Control Challenge: 165 total
Map: http://rg.cascadeoc.org/rg2/#154&course=1

Running warm up/down 1:27 [2] 0.15 mi (9:41 / mi)

Running warm up/down 1:21 [2] 0.11 mi (12:16 / mi)

Orienteering 21:08 [5] 2.33 mi (9:04 / mi)
23c

UW sprint! Fun stuff :) Common control used 4 times, only counts for control challenge once (20c)
Control Challenge: 185 total
Map: http://rg.cascadeoc.org/rg2/#159&course=4

Saturday Jun 10, 2017 #

9 AM

Running warm up/down 13:11 [2] 1.56 km (8:27 / km)
shoes: Innov-8 X-talon 212

Orienteering 49:08 [3] 3.83 km (12:50 / km)
10c shoes: Innov-8 X-talon 212

Training out at Indian Jack with Siri. Focus was on compass and distance estimation. We planned to do another course at Jungle Creek afterwards, but didn't have time because I had to get home for work. Hoping to get out there sometime this coming week.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NcTdl...
Control Challenge: 152 total

Running warm up/down 2:00 [2] 0.38 km (5:16 / km)
shoes: Innov-8 X-talon 212

Just a lil cool down jog to the car. My hamstrings were still very tight from the strength workout I did on Thursday. It was good to go out and loosen them up a bit by moving around. I'm surprised at how sore and tight I am, but it's definitely getting better.

Friday Jun 9, 2017 #

Note

Woah legs are really sore from yesterday. Guess I need to do more squats and lunges more often?

Thursday Jun 8, 2017 #

Strength 50:00 [3]

Total body strength

Wednesday Jun 7, 2017 #

Running intervals 1:12:15 [5] 7.1 mi (10:11 / mi)
shoes: Black Asics Gel-Excite 4

1.5 mile warmup, 4x (3min, 2min, 1min) w/ 90sec rest between all intervals and sets, 1+ mile cool down. I really pushed myself on the intervals. Did some visualization of the races this summer and how when I'm feeling tired in the races, I'm going to keep pushing. The sprint especially. I don't want a repeat of last year's race.
Side note: I need to actually take my allergy meds. Pollen is making my throat feel constricted, and my lymph nodes were a little swollen by the end of the workout.

Tuesday Jun 6, 2017 #

Hiking 1:52:25 [3] 3.94 mi (28:32 / mi)

Mt. Si. ~3000ft elevation. 1:50 up, 1:20 down. The haystack was somewhat exposed but not too bad. Hiked with Andrew Cooper, who was definitely freaked out by the exposure. Ran into Marek P as we were going up, so stopped to talk with him for a little while. Si is a hiking staple of the NW, so I'm glad to have finally checked it off. Lots of people on the trail, and quite a few running too. Decent views from the top, but until the very very top, the trail was in trees and there weren't any views.

Monday Jun 5, 2017 #

9 PM

Strength 40:00 [3]

Upper body strength

Running 20:00 [3]

Little bit on the treadmill

Sunday Jun 4, 2017 #

3 PM

Strength 40:00 [3]

Leg strength, right after getting off of work

Running 42:23 [5] 3.57 mi (11:52 / mi)

Stairs/direction changes workout at Liberty. 5x (60sec, 45sec, 30sec) w/ 45sec rest between everything. Forgot to change my shoes from after the gym, so I only did a short warm up and cool down because my shoes were not very supportive.

Friday Jun 2, 2017 #

Other 1:00:00 [2]

Tennis with Paige. I'm not very good at tennis, so was running around all over trying to return and retrieve balls.

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