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Training Log Archive: Tyrannosaurus

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  Running13 5:53:01 37.6(9:23) 60.52(5:50)
  Orienteering12 4:07:25 18.5 29.77172c
  Strength14 4:02:00
  Cycling4 3:22:19 81.48(24.2/h) 131.13(38.9/h)
  Climbing3 3:00:00
  Mountain Biking1 1:30:00 6.5(4.3/h) 10.46(7.0/h)
  Stretching3 30:00
  Total39 22:24:45 144.08 231.88172c
averages - sleep:7.1

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Saturday Jun 30, 2018 #

2 PM

Running warm up/down 15:37 [2] 1.73 mi (9:02 / mi)
shoes: Innov-8 X-talon 212

With Bridge from the arena to the start, and a quick stop at the port-a-potties. Stomach was not feeling good before the race.

Orienteering race 1:05:11 [4] 3.78 mi (17:15 / mi)
14c shoes: Innov-8 X-talon 212

EYOC tour long. I did poorly on the first part, but got into it and felt really strong towards the middle and end. Racing with Siri for a good part of the race, which was a lot of fun. She was running faster, and I was navigating faster.
Control Challenge: 266 total

Running warm up/down 8:07 [2] 0.62 mi (13:05 / mi)
shoes: Innov-8 X-talon 212

Friday Jun 29, 2018 #

12 PM

Running warm up/down 6:53 [2] 0.64 mi (10:45 / mi)

Orienteering race 15:34 [5] 1.42 mi (10:58 / mi)
15c

EYOC tour sprint. The technicality of the castle right off the bat was difficult to adjust to. On the first control I took such an S shaped route that it had more cuves than an S.
Control Challenge: 252 total

Thursday Jun 28, 2018 #

7 AM

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Saucony Guide 10 (Blue)

BBA with the team

Strength 7:00 [3]

3 PM

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Innov-8 X-talon 212

Castle to the model map

Orienteering 30:18 [3] 1.52 mi (19:56 / mi)
7c shoes: Innov-8 X-talon 212

EYOC model long/relay. Running through a field, I stepped on a rock or something and tweaked my ankle. I thought I might have messed it up again, but it ended up being alright. Taping and the brace have been doing the trick.
Control Challenge: 237 total

Running warm up/down 15:47 [3] 0.92 mi (17:09 / mi)
shoes: Innov-8 X-talon 212

Back up the hill to the castle and the cars

Wednesday Jun 27, 2018 #

Event: European Youth Orienteering Championships 2018
 
3 PM

Running 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Innov-8 X-talon 212

Terrain run in the EYOC long/middle model terrain with 3x 2 minute tempos in the middle.

Tuesday Jun 26, 2018 #

Note

Travel day

Sunday Jun 24, 2018 #

3 PM

Running race 44:20 [5] 10.0 km (4:26 / km)
shoes: Saucony Guide 10 (Blue)

BAA 10k, which was a pretty boring out-and-back course, but it was fun to see the elites run past! Des Linden was running too :)
I was surprised with how consistent I was; my 5k split was 20:08. I felt like I died at the last mile to go, which seems to be a pretty consistent problem I have. Something to work on, I suppose.

Friday Jun 22, 2018 #

4 PM

Running 36:00 [2] 4.0 mi (9:00 / mi)
shoes: Saucony Guide 10 (Blue)

Shakeout run

Tuesday Jun 19, 2018 #

Note
slept:4.0

Red eye back directly from Siri's graduation to work the next morning. Napping all afternoon to try make up for the lack of quality sleep.

Monday Jun 18, 2018 #

1 PM

Climbing 2:00:00 [2]
slept:8.5

Fun times at SBP. I really appreciate the overarching color hierarchy, where all the greens are one difficulty, yellows another, reds another, etc. Also, the problems are rated considerably harder here than back at Rockspot. For SBP greens are v2-v4, and I could do them, but I struggle with Rockspot v2's.

Sunday Jun 17, 2018 #

2 PM

Mountain Biking 1:30:00 [3] 6.5 mi (4.3 mph)
slept:8.0

Father's Day ride up on the new trails at Rattlesnake Ridge. Lots of fun, although I stripped my pedal when I traded them out so I could use cleats on my mountain bike. Whoops. Thanks to the friendly group who stopped with the proper tools to help when my pedal came off entirely. A bit of an estimate on time/distance since I didn't do very well at remembering to start/stop my watch at the correct times.

Saturday Jun 16, 2018 #

7 AM

Running intervals 54:55 [4] 6.02 mi (9:07 / mi)
slept:7.5 shoes: Grey Saucony Guide 9

2 sets of 4x400m. Was struggling to hit 92's so kept it at 2 sets instead of more. Good to get some running in again though.
Splits:
92, 94, 91, 92
93, 93, 93, 92

Friday Jun 15, 2018 #

Note
slept:6.0

BOS -> SEA for Siri's graduation weekend

Thursday Jun 14, 2018 #

Strength 10:00 [1]
slept:7.0

Ankle strengthening

Note

Forgot to bring tape with me to work, so instead of running home while doing errands and stopping at the track to get in some strides, I walked home while doing errands. It's much slower to walk places. By the time I got back, I needed some dinner, and then I had to finish up packing. Packing and I don't mix well. Friday is a travel day, so I'll see what I can do.

Wednesday Jun 13, 2018 #

Note
(rest day)

Spent the afternoon/evening packing for home this weekend, my summer travels, and storing everything else until September.
10 AM

Strength 10:00 [1]
slept:7.5

Ankles. Swelling was just about gone a couple days ago, but L ankle is definitely more swollen now, probably from both this weekend and yesterday's workout. It seems strange since it feels pretty good, and the swelling isn't causing me any issues.

Tuesday Jun 12, 2018 #

Strength 5:00 [1]

Ankles
5 PM

Running intervals 1:06:46 [5] 7.62 mi (8:46 / mi)
slept:7.5 shoes: Saucony Guide 10 (Blue)

Plan before injury was to do 3x 1mi tempos today, at 6:30 pace, with 400m rest between. However, I haven't done a fast workout since before team trials, and my legs were definitely feeling it from sprint camp last weekend, so I was aiming for more of a 6:40 pace. First mile was rough, and I started off nowhere near on pace, but somehow managed to pick it up the last lap for a semi-reasonable time. Miles two and three were challenging. Didn't hit my time on any of the three, but overall I'm happy with the workout since it's been so long since I've done something fast.
Splits: 6:46, 6:43, 6:42

Monday Jun 11, 2018 #

Note

96 distinct controls at sprint camp this weekend (Sat+Sun), plus however many extra in the peg relay. Might depend on which relay (A/B/C) you did at Millenium.
C • Millenium 3
5 PM

Climbing 30:00 [2]
slept:8.0

Almost solved a really fun v2! I think I'll be able to get it by the end of next week. Had to cut short for plans that ended up getting cancelled :(
6 PM

Cycling 1:00:26 [2] 26.7 mi (26.5 mph)

Cycling is actually really fun!

Sunday Jun 10, 2018 #

9 AM

Orienteering race 4:58 [5] 0.9 km (5:31 / km)
8c slept:6.5 shoes: Innov-8 X-talon 212

JP Quali race. No GPS because I forgot to start my watch.
Map:

Control Challenge Total: 190
Send your challenges to control.challenge@orienteeringusa.org
C • Control Challenge 1

Running warm up/down 3:22 [2] 0.26 mi (12:58 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 5:43 [4] 0.67 mi (8:32 / mi)
9c shoes: Innov-8 X-talon 212

JP round 1. Raced until Jackson passed me and it was clear that I wouldn't be in the top 2, so then relaxed for the very end.
Map:

Control Challenge Total: 198
Send your challenges to control.challenge@orienteeringusa.org
10 AM

Orienteering 8:59 [2] 0.59 mi (15:13 / mi)
9c shoes: Innov-8 X-talon 212

JP round 2. Had no chance of moving up from my heat, so took this as a rest.
Map:

Control Challenge Total: 207
Send your challenges to control.challenge@orienteeringusa.org
11 AM

Orienteering race 7:07 [3] 0.66 mi (10:47 / mi)
9c shoes: Innov-8 X-talon 212

JP round 3. Moderate effort. The difference between olive green and dark green between 8 and 9 was very challenging for me to discern from the other side of the creek, so I ended up going all the way around.
Map:

Control Challenge Total: 216
Send your challenges to control.challenge@orienteeringusa.org
12 PM

Orienteering race 5:16 [5] 0.6 mi (8:46 / mi)
11c shoes: Innov-8 X-talon 212

JP round 4. Very fun, fast heat with Rachel, Izzy, and Kristin!
Map:

Control Challenge Total: 227
Send your challenges to control.challenge@orienteeringusa.org

Orienteering race 5:02 [5] 0.68 mi (7:24 / mi)
11c shoes: Innov-8 X-talon 212

JP round 5/final. I finished my first butterfly loop ahead of Rachel and I managed to hang on to the lead through the rest of the race, but I was absolutely exhausted at the end!
I had a lot of fun at sprint camp, many thanks to Alex and Ed for putting on such a great weekend of racing and trainings! Officially, I was overall the 3rd woman (although I think it might have actually been 2nd?). I'm very happy that my ankle held up so well with the woods and hard running. There were a couple of races and trainings where I was thinking about it, but by the end of the weekend, it wasn't on the forefront of my mind, which was great. Taping and the brace are helping a ton, since I can still feel it with certain motions when moving around with it untaped.
Map:

Control Challenge Total: 230
Send your challenges to control.challenge@orienteeringusa.org
C • progress 1

Running warm up/down 6:35 [2] 0.61 mi (10:47 / mi)

Barefoot laps with Izzy and Bridget!
2 PM

Orienteering 13:59 [2] 0.95 mi (14:43 / mi)
5c shoes: Saucony Guide 10 (Blue)

Helping to pick up a few controls

JP qual - Splits

JP heat 1 - Splits

JP heat 2 - Splits

JP heat 3 - Splits

jP heat 4 - Splits

JP Heat 5 A - Splits

Saturday Jun 9, 2018 #

Strength 5:00 [1]

Ankles
9 AM

Orienteering 12:38 [3] 1.21 mi (10:27 / mi)
12c slept:7.0 shoes: Innov-8 X-talon 212

Nahanton Park peg relay. Picked up a streamer at control 8, so got 2 bonus controls before 9.
Map here
Control Challenge Total: 144
Send your challenges to control.challenge@orienteeringusa.org
11 AM

Orienteering 7:42 [3] 0.85 mi (9:04 / mi)
8c

Millennium park relay practice
Map here
Control Challenge Total: 152
Send your challenges to control.challenge@orienteeringusa.org

Orienteering 17:38 [3]
7c shoes: Asics Gel-Excite 4 - Blue (#2)

Millennium park grass is lava training
Map here
Control Challenge Total: 159
Send your challenges to control.challenge@orienteeringusa.org
12 PM

Orienteering race 13:22 [5] 1.56 mi (8:34 / mi)
13c shoes: Asics Gel-Excite 4 - Blue (#2)

Millennium park race. No GPS because there were so many races this weekend that my watch started to delete the data.
Map:
Control Challenge Total: 168
Send your challenges to control.challenge@orienteeringusa.org

Running warm up/down 5:52 [2] 0.51 mi (11:30 / mi)

Barefoot lap around the top field

Orienteering race 20:24 [4] 1.58 mi (12:55 / mi)
19c shoes: Innov-8 X-talon 212

Cutler Park race. Big (~30-35s) mistake on 8 because I misread the reentrant as the depression past 8.
Map:

Control Challenge Total: 182
Send your challenges to control.challenge@orienteeringusa.org

Cutler Sprint - Splits

Millenium Sprint - Splits

Friday Jun 8, 2018 #

Event: Boston Sprint Camp
 

Strength 5:00 [1]

Amazing how little mobility my L foot has compared to my R
7 PM

Cycling 45:35 [3] 20.5 mi (27.0 mph)
slept:9.0

Even though I now know I can run, stepping in the hole the other day reminded me that running still poses a risk, and one that's heightened while my ankle is still healing and weakened. So, the plan is to get back to doing running workouts but easy days will be done on the bike. At this point, I really need this ankle to get back to 100% without re-injuring it, so I think the fewer opportunities I give it to get hurt before Europe, the better.
C • Good plan! 5

Thursday Jun 7, 2018 #

Event: CSU Park-o: Moakley Park
 

Strength 10:00 [1]

Ankle strengthening throughout the day
6 PM

Running warm up/down 6:30 [2] 0.71 mi (9:09 / mi)
slept:5.5 shoes: Saucony Guide 10 (Blue)

Quick ankle test warmup, which I passed!

Orienteering race 13:34 [5] 1.87 mi (7:15 / mi)
15c shoes: Saucony Guide 10 (Blue)

So much fun to run fast again finally! I was so excited to be running that I went out way too fast, and slowed down quite a bit by the end. We used touchless punching which was super great.
Ankle was secured in both tape and a brace. The brace was a little too tight for comfort, and needed to come off right afterwards, but it did the trick while running. Just before 15, I stepped in a hole and rolled my R ankle. That ankle is strong, so it wasn't an issue, but if it had just been my other ankle, it would have ended me. Feeling ready for sprint camp.
Map here
Control Challenge Total: 132
Send your challenges to control.challenge@orienteeringusa.org
C • Woo! 4

Running warm up/down 8:17 [2] 0.75 mi (11:03 / mi)
shoes: Saucony Guide 10 (Blue)

Barefoot cool down, all smiles :) being able to run is fantastic!

parko - Splits

Wednesday Jun 6, 2018 #

12 PM

Strength 10:00 [1]
slept:8.0

By the time Europe rolls around, my ankles are going to be jacked
5 PM

Climbing 30:00 [3]

Yesterday's push-ups destroyed me today. In other news, I still couldn't get up a v2 that I couldn't before.
Ankle felt fine, although it was heavily taped.
7 PM

Cycling intervals 1:00:13 [4] 25.4 mi (25.3 mph)
(injured)

Used a different bike (one that was way more like a legit road bike than the machine I was on last time), and was able to figure out a quality interval workout. 10min warm up, 10x 3min hard with 1 min rest, 10min cool down.
Ankle was still taped for this, but I did feel it twinge a couple times. Walking home now, I can feel it a bit. More ice tonight because we're trying running again tomorrow!

Tuesday Jun 5, 2018 #

7 AM

Cycling intervals 36:05 [3] 8.88 mi (14.8 mph)
slept:7.0 (injured)

Tried to do an interval workout this morning, but since I don't use the bikes at the gym, I really wasn't sure what setting to have it on. My ankle felt fine on the bike (it was taped up), but of course while getting ready for work after, putting on pants hurt it. Figures. The goal is to be running by Sprint Camp this weekend. I'd be really disappointed if I'm not able to.
I was going to say this was really nice to get in, but I almost passed out on the train headed to work. Since there weren't open seats, I ended up squatting on the ground eating a banana and drinking water. I don't know if it was a lack of water or food or what since this really wasn't that strenuous. At any rate, getting some cardio in was still nice, but next time I need to eat a little before.
12 PM

Strength 10:00 [1]

Ankle strength throughout work
5 PM

Stretching 10:00 [1]

Strength 45:00 [2]

Pyramid core (with all 125 push ups as real push ups! ...which meant lots of breaks in the middle), and leg strength (romanian deadlift, glute bridges, lunges, squats, slow motion mtn climbers, I might be missing a few others)

Monday Jun 4, 2018 #

Strength 15:00 [1]
slept:6.5 (injured)

Ankle strength. Motivation is lacking.

Sunday Jun 3, 2018 #

Event: NEOC: Hammond Pond
 

Strength 15:00 [1]
slept:8.0 (injured)

Ankle strengthening

Saturday Jun 2, 2018 #

2 PM

Strength 45:00 [3]
slept:6.5 (injured)

Leg strength & core & ankle strengthening. I think I tweaked my ankle a little yesterday.

Stretching 10:00 [1]

Friday Jun 1, 2018 #

5 PM

Strength 50:00 [3]
slept:6.5 (injured)

Pyramid core, obliques, ankle strength, some tricep stuff, more core. It's been so long since I've regularly done core that I'm pretty sore from the past couple sessions

Stretching 10:00 [1]

stretching and rolling

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