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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Running19 11:02:42 73.55(9:01) 118.37(5:36) 1261
  Orienteering10 4:48:19 24.53(11:45) 39.48(7:18) 88322c
  Cycling1 1:07:36
  Agility2 55:00
  Strength4 51:00
  Total23 18:44:37 98.08 157.84 214422c
  [1-5]23 18:39:31
averages - sleep:7.6

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Monday Sep 30, 2019 #

6 PM

Running 49:09 intensity: (5 @0) + (43 @1) + (20:59 @2) + (25:43 @3) + (1:39 @4) 5.3 mi (9:16 / mi) +75m 8:53 / mi
ahr:140 max:172 slept:8.0 shoes: Grey Saucony Guide 9

Peet’s to Main with the Nordic club. Happy to have made it out of class in enough time to catch them this week! Ran in the snow, because apparently it snows in Montana in September.
C • Snow 5

Sunday Sep 29, 2019 #

7 PM

Strength 20:00 [1]

Pyramid core, up to 15 pushups
3x 20 lat pull downs, 40lbs
3x 10 two hand dumbbell raises, 20lbs

Agility (Plyo) 30:00 [1]

Plyo:
2min jumping jacks
3x 10x Slow Motion Squats
3x 20x Lateral Jumps
3x 10x Alternating Jump Lunges
3x 8x Tuck Jumps
3x 20x Toe Raises

Thursday Sep 26, 2019 #

4 PM

Running 49:50 intensity: (32 @1) + (1:30 @2) + (20:09 @3) + (27:39 @4) 5.93 mi (8:24 / mi) +108m 7:57 / mi
ahr:160 max:178 shoes: Grey Saucony Guide 9

Sprinted to catch up with the club and thankfully caught them just after they left campus.

Monday Sep 23, 2019 #

Note
slept:8.5

6 PM

Running 27:04 intensity: (18 @1) + (45 @2) + (25:16 @3) + (45 @4) 3.01 mi (9:00 / mi) +19m 8:49 / mi
ahr:153 max:161 shoes: Asics Gel-Excite 4 - Blue (#2)

Took it nice and slow out on 19th and Kagy. I’m feeling yesterday’s strength and plyo.

Sunday Sep 22, 2019 #

11 AM

Running 1:06:16 intensity: (17 @1) + (1:44 @2) + (38:02 @3) + (26:13 @4) 7.37 mi (8:59 / mi) +121m 8:33 / mi
ahr:155 max:170 slept:8.5 shoes: Grey Saucony Guide 9

Cow trails. I'm pretty sure I haven't actually done this run since the first time I ran in Bozeman with Siri! It's a good one. GI tract was grumbly about this.

Fire training started this week, and it's going well so far. I'm a tad sore from lugging around hoses.
C • vacas 2
8 PM

Strength 20:00 [1]

Pyramid core, only up to 15 pushups
3x 20 lat pull downs, 45lbs
3x 10 two hand dumbbell raises, 20lbs (for the halligan motion/muscle groups)

Agility (Plyo) 25:00 [2]

Plyo:
2min jumping jacks
3x 10x Slow Motion Squats
3x 20x Lateral Jumps
3x 10x Alternating Jump Lunges
3x 8x Tuck Jumps
3x 20x Toe Raises

Saturday Sep 21, 2019 #

Note
slept:7.0

Friday Sep 20, 2019 #

5 PM

Running 45:03 intensity: (32 @1) + (30 @2) + (21:04 @3) + (22:57 @4) 5.69 mi (7:55 / mi) +68m 7:38 / mi
ahr:159 max:175 slept:8.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Had a really close run-in with a car today. I was at an intersection, and I had to cross the street. The light was red, and I was going across towards the left. There was a car right there, and it was stopped. I waved at the driver before starting across the road (as I always do), but it was rainy and I wasn’t particularly paying attention to making sure to make eye contact with the driver. Then I started across the road, and the car started turning right. I was very very close to the driver’s side front corner. Too close for comfort. Shook me up a bit.
C • I wish 2

Thursday Sep 19, 2019 #

Note
slept:8.0

Wednesday Sep 18, 2019 #

6 AM

Cycling (Spinning) 1:07:36 intensity: (43 @0) + (5:47 @1) + (12:07 @2) + (40:38 @3) + (8:21 @4)
ahr:144 max:171 slept:5.0

Strength 6:00 [1]

Core

Sunday Sep 15, 2019 #

10 AM

Running warm up/down 12:05 intensity: (15 @0) + (1:50 @1) + (10:00 @2) 1.28 mi (9:26 / mi) +5m 9:20 / mi
ahr:127 max:139 shoes: Brooks Launch 6 - Coral

Orienteering race 16:52 intensity: (5 @0) + (9 @1) + (11 @2) + (4:31 @3) + (11:56 @4) 2.07 mi (8:09 / mi)
ahr:162 max:178 shoes: Brooks Launch 6 - Coral

12 PM

Running warm up/down 9:24 intensity: (38 @1) + (6:26 @2) + (2:20 @3) 1.06 mi (8:52 / mi) +2m 8:49 / mi
ahr:135 max:159 shoes: Brooks Launch 6 - Coral

Orienteering race 17:37 intensity: (8 @1) + (11 @2) + (4:41 @3) + (9:42 @4) + (2:55 @5) 2.08 mi (8:28 / mi)
ahr:165 max:185 shoes: Brooks Launch 6 - Coral

Saturday Sep 14, 2019 #

Event: 2019 SART (9/14/19 & 9/15/19)
 
9 AM

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Brooks Launch 6 - Coral

Orienteering race 7:13 [5] 1.0 mi (7:13 / mi)
shoes: Brooks Launch 6 - Coral

SART time trial at Gasworks Park

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Brooks Launch 6 - Coral

12 PM

Orienteering race 12:57 intensity: (12 @1) + (8 @2) + (19 @3) + (10:56 @4) + (1:22 @5) 1.61 mi (8:03 / mi) +25m 7:40 / mi
ahr:171 max:181 shoes: Brooks Launch 6 - Coral

Round 1 at Woodland Park
2 PM

Running warm up/down 6:22 intensity: (1 @0) + (22 @1) + (2:51 @2) + (3:08 @3) 0.66 mi (9:39 / mi)
ahr:138 max:150 shoes: Brooks Launch 6 - Coral

Orienteering race 13:40 intensity: (4 @1) + (13 @2) + (10 @3) + (4:01 @4) + (9:12 @5) 1.72 mi (7:57 / mi) +33m 7:30 / mi
ahr:180 max:187 shoes: Brooks Launch 6 - Coral

5 PM

Running warm up/down 7:25 intensity: (31 @1) + (3:04 @2) + (3:47 @3) + (3 @4) 0.76 mi (9:46 / mi) +2m 9:41 / mi
ahr:138 max:161 shoes: Brooks Launch 6 - Coral

Orienteering race 13:30 intensity: (10 @2) + (10 @3) + (11:59 @4) + (1:11 @5) 1.56 mi (8:39 / mi) +50m 7:53 / mi
ahr:174 max:183 shoes: Brooks Launch 6 - Coral

Running warm up/down 9:24 intensity: (9 @1) + (4:19 @2) + (4:47 @3) + (9 @4) 0.85 mi (11:04 / mi) +33m 9:53 / mi
ahr:142 max:160 shoes: Brooks Launch 6 - Coral

Wednesday Sep 11, 2019 #

Note
slept:7.0 (rest day)

Tuesday Sep 10, 2019 #

6 PM

Running long 1:27:49 intensity: (1:25 @1) + (24:07 @2) + (1:02:17 @3) 10.29 mi (8:32 / mi) +79m 8:20 / mi
ahr:144 max:159 slept:8.0 shoes: Grey Saucony Guide 9

Unintended long run with Matt and Josh. We decided to go slow and short, but that turned into an adventure exploration run to the lake on the northeast side of town, which made for a considerably longer run than planned. Still a nice relaxed pace though. Good to catch up with them.

Monday Sep 9, 2019 #

7 PM

Running 39:59 intensity: (26 @0) + (32 @1) + (12:04 @2) + (26:57 @3) 4.51 mi (8:52 / mi) +72m 8:27 / mi
ahr:140 max:159 slept:6.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Easy run on Peet’s. Started out faster than I should have, but I was cold and trying to warm up. Relaxing run!

Strength 5:00 [1]

Core

Sunday Sep 8, 2019 #

8 AM

Running warm up/down 11:14 intensity: (16 @0) + (1:40 @1) + (6:14 @2) + (3:04 @3) 1.1 mi (10:13 / mi) +17m 9:44 / mi
ahr:131 max:151 shoes: Brooks Launch 6 - Coral

Orienteering race 18:46 intensity: (10 @1) + (9 @2) + (1:37 @3) + (15:45 @4) + (1:05 @5) 2.03 mi (9:15 / mi) +58m 8:29 / mi
ahr:169 max:188 22c slept:7.0 shoes: Brooks Launch 6 - Coral

Nationals Sprint
Felt like I was hesitating a lot, and making questionable route choices. I also had several mistakes in the control circles, looping around thickets or misreading wall corners. Somehow I was 3rd in this, although I don’t feel like it was warranted.

Running warm up/down 10:55 intensity: (31 @1) + (7:20 @2) + (3:04 @3) 0.96 mi (11:22 / mi) +15m 10:51 / mi
ahr:135 max:150 shoes: Brooks Launch 6 - Coral

12 PM

Orienteering race 22:59 intensity: (5 @0) + (7 @1) + (9 @2) + (23 @3) + (19:19 @4) + (2:56 @5) 2.71 mi (8:29 / mi) +66m 7:53 / mi
ahr:172 max:186 shoes: Brooks Launch 6 - Coral

Relay!
Very fun, and I was on a non competitive team with Bill and my mom. Glad that I ran the first leg to get in good relay practice with the other USA women. Ran off behind Julia in the opposite direction during the first butterfly loop so clearly this is still something that I could use more experience with.
Great weekend overall, and I’m glad I made the trip happen. Next weekend: SART, and then I’m settling in for what will probably be a long winter in Montana

Running warm up/down 9:02 intensity: (57 @2) + (8:05 @3) 0.87 mi (10:23 / mi) +25m 9:32 / mi
ahr:147 max:156 shoes: Brooks Launch 6 - Coral


Sprint 1 - Splits

Saturday Sep 7, 2019 #

9 AM

Running warm up/down 12:57 intensity: (16 @0) + (1:29 @1) + (3:27 @2) + (1:20 @3) + (3:10 @4) + (3:15 @5) 1.24 mi (10:26 / mi)
ahr:153 max:187 shoes: VJ Bold (pink)

Orienteering race 1:25:01 intensity: (13 @1) + (42 @2) + (7:45 @3) + (1:12:21 @4) + (4:00 @5) 5.64 mi (15:04 / mi) +443m 12:07 / mi
ahr:169 max:185 slept:8.0 shoes: VJ Bold (pink)

Nationals long. Much better than the middle the previous day. I successfully pulled off running with more confidence. When I started to make mistakes, I realized what I was doing and I was able to correct reasonably early. I did pick the wrong route on at least one of the long legs. Overall, I’m satisfied with my race, but I’m also eager to have better races than this.

Running warm up/down 15:59 intensity: (18 @1) + (4:23 @2) + (11:18 @3) 1.44 mi (11:06 / mi) +44m 10:09 / mi
ahr:143 max:154 shoes: VJ Bold (pink)


F21E Long - Splits

Friday Sep 6, 2019 #

Event: BAOC: U.S. Nationals
 
12 PM

Orienteering warm up/down 27:28 intensity: (2:46 @0) + (12:23 @1) + (12:09 @2) + (10 @3) 1.16 mi (23:41 / mi) +70m 19:57 / mi
ahr:117 max:147 shoes: VJ Bold (pink)

Model map with Siri. We did not do our orienteering well.

Running warm up/down 3:06 intensity: (22 @1) + (1:02 @2) + (1:42 @3) 0.31 mi (10:00 / mi)
ahr:139 max:154 shoes: VJ Bold (pink)

Running warm up/down 8:45 intensity: (41 @1) + (2:44 @2) + (5:14 @3) + (6 @4) 0.88 mi (9:57 / mi) +46m 8:34 / mi
ahr:139 max:165 shoes: VJ Bold (pink)

Orienteering race 52:16 intensity: (6 @1) + (15 @2) + (32 @3) + (39:56 @4) + (11:27 @5) 2.95 mi (17:43 / mi) +138m 15:28 / mi
ahr:174 max:184 slept:4.0 shoes: VJ Bold (pink)

Oof. Forgot to clear and check, which is SUCH a dumb mistake to make. Yes, the start was hectic, but that was still entirely my fault. Made me feel better that Cristina also didn’t see the clear/check though. So, I recorded 4 controls on my epunch, and the rest manual punching. But, I think I missed manually punching control 5 by imagining a beep on my second time trying with the epunch. Unfortunate.
Aside from that, my orienteering wasn’t great either. In fact, it was pretty terrible. I was hesitant and made lots of small bobbles, and the terrain kicked my butt. Mentally, I wasn’t ready for this race, and it showed.
Wow okay that all sounds pretty negative. Sure, I’m a bit disappointed in this race, but I’m not extremely upset about it. It’s a learning experience to move on from. Tomorrow’s goal is moving through the terrain with more confidence. And to clear and check before I start ;-)

Running warm up/down 19:50 intensity: (2:20 @2) + (15:05 @3) + (2:25 @4) 1.75 mi (11:20 / mi) +88m 9:48 / mi
ahr:150 max:163 shoes: VJ Bold (pink)

With a little squad of Julia, Siri, and AJ
C • mistakes 2

Red X Middle - Splits

Wednesday Sep 4, 2019 #

8 PM

Running 34:56 intensity: (2 @0) + (23 @1) + (32 @2) + (23:30 @3) + (10:29 @4) 4.23 mi (8:15 / mi) +34m 8:04 / mi
ahr:156 max:176 slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Darkness came quickly, so I kept this short. Got in 6x 30-30 strides, which felt really good to get some faster turnover in. Stoked to fly out to CA Friday morning!!
C • Nationals 2

Tuesday Sep 3, 2019 #

Note
slept:8.0 (rest day)

Monday Sep 2, 2019 #

5 PM

Running 40:04 intensity: (6 @0) + (1:52 @1) + (15:44 @2) + (22:22 @3) 4.41 mi (9:05 / mi) +45m 8:48 / mi
ahr:138 max:155 slept:10.0 shoes: Grey Saucony Guide 9

Easy run with the trail junkies. Felt really good to do some extremely chill miles. I had some pretty bad chaffing from my HR monitor yesterday, so I tried putting a piece of tape right where the monitor chafes, and it seems like it might be an effective trick!

Sunday Sep 1, 2019 #

4 PM

Running 1:11:04 intensity: (25 @1) + (1:50 @2) + (56:13 @3) + (12:36 @4) 8.15 mi (8:43 / mi) +364m 7:39 / mi
ahr:154 max:164 slept:9.0 shoes: Grey Saucony Guide 9

Sourdough Canyon. I’m sore from yesterday, legs from hiking/running, shoulders from climbing. R knee complained a little bit in the first half but didn’t stay throughout. This would be a good place for a long run, since it’s not too steep and the grade changes at least a little bit as you go up

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