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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Alpine Skiing5 15:00:00
  Running11 9:03:31 62.6(8:41) 100.75(5:24) 453
  Nordic Skiing5 7:19:32 54.37(8:05) 87.5(5:01) 1031
  Stretching4 2:45:00
  Orienteering2 2:21:03 11.12(12:41) 17.9(7:53) 35427c
  Climbing2 1:55:00
  Mountain Biking1 1:26:34 10.83(7.5/h) 17.43(12.1/h) 282
  Cycling1 50:48 20.1(23.7/h) 32.35(38.2/h)
  Strength4 30:00
  Total30 41:11:28 159.02 255.92 212027c
  [1-5]27 39:11:28
averages - sleep:8.2

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Sunday Mar 31, 2019 #

9 AM

Alpine Skiing 3:00:00 [2]

Bridger with my dad, Siri, Lance, and Nick
10 PM

Strength 6:00 [3]

6 minute abs

Saturday Mar 30, 2019 #

9 AM

Alpine Skiing 3:00:00 [2]

Big sky with my parents, Siri, Lance, Shane, Liz, and Nick. Quite the squad

Friday Mar 29, 2019 #

1 PM

Nordic Skiing 1:40:20 [3] 9.34 mi (10:45 / mi) +284m 9:49 / mi

Could definitely feel a cold coming on

Thursday Mar 28, 2019 #

5 PM

Climbing 1:10:00 [2]

At spire, which is massive and really nice

Stretching (Yoga) 45:00 [1]

Sunday Mar 24, 2019 #

Event: CascadeOC 2019 Ultimate Orienteer #3 – Frenchman Spring (Long)
 
9 AM

Running warm up/down 10:06 [2] 1.03 mi (9:48 / mi)
ahr:144 max:154 shoes: VJ Bold (pink)

Orienteering 1:34:03 [3] 7.39 mi (12:44 / mi) +293m 11:20 / mi
ahr:150 max:167 15c slept:7.5 shoes: VJ Bold (pink)

Running warm up/down 2:43 [2] 0.24 mi (11:20 / mi)
ahr:135 max:142 shoes: VJ Bold (pink)


Medium Advanced - Splits

Saturday Mar 23, 2019 #

Event: CascadeOC 2019 Ultimate Orienteer #2 – Frenchman Spring (Middle) and Pig Wa
 
10 AM

Running warm up/down 9:33 [2] 1.02 mi (9:22 / mi)
ahr:136 max:145 shoes: VJ Bold (pink)

Orienteering 47:00 [3] 3.73 mi (12:36 / mi) +61m 11:59 / mi
ahr:157 max:177 12c slept:7.5 shoes: VJ Bold (pink)

Running warm up/down 9:37 [2] 1.02 mi (9:26 / mi) +1m 9:23 / mi
ahr:148 max:158 shoes: VJ Bold (pink)


Medium advanced - Splits

Friday Mar 22, 2019 #

11 AM

Nordic Skiing 1:37:16 [3] 11.79 mi (8:15 / mi) +229m 7:47 / mi
ahr:151 max:171 slept:9.0

Thursday Mar 21, 2019 #

12 PM

Mountain Biking 1:26:34 [2] 10.83 mi (7.5 mph) +282m
ahr:122 max:151 slept:8.5

I wanted to easy back into it with something easy for my knee, and my knee was basically fine for all of this.

Wednesday Mar 20, 2019 #

Note
slept:8.0 (injured) (rest day)

Knee definitely needs a day off

Tuesday Mar 19, 2019 #

9 AM

Alpine Skiing 3:00:00 [2]
slept:7.5

Tweaked my L knee by landing off-balance from the jump just above the bottom of Rex. I’ve been icing it all evening, but it’s pretty stiff and painful for some motions. I was hoping to get onto snow every day through Friday, but I’m starting to doubt whether xc skiing tomorrow will happen. I don’t think this is anything serious, but I’m also doubtful that I’ll be 100% fine by tomorrow morning.
C • Living the life... 3

Monday Mar 18, 2019 #

12 PM

Nordic Skiing 1:38:15 [2] 11.12 mi (8:50 / mi) +259m 8:14 / mi
ahr:134 max:159 slept:10.0

Sunday Mar 17, 2019 #

9 AM

Alpine Skiing 3:00:00 [2]
slept:6.0

The most fun day I’ve had skiing in a good while! It was an absolutely beautiful spring bluebird day up at Crystal, which was fantastic to enjoy with cousins and an aunt and uncle in addition to the usual family crew. It probably was really close or maybe at 50 degrees, which called for my first shirtless ski day. Big sends down front side and big smiles all day!
Legs were feeling pretty okay on the slopes, but my calves are definitely feeling it from yesterday now.

Saturday Mar 16, 2019 #

9 AM

Running race 1:40:49 [4] 13.22 mi (7:38 / mi) +113m 7:26 / mi
slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Run to the pub half marathon! I think technically this is my half marathon PR. The YMCA half I did last fall was 1:38:54, but also my watch clocked it at only 12.87 miles. Today’s race was definitely the full half. And my overall pace was faster today, so I’m going to claim it as a new (albeit slower time) PR.
The start was hectic. The bathroom line took FOREVER, and then once we were finally through all of that, the race started in 30 seconds. I had to drop off my bag AFTER the starting line, and the bag drop was in the opposite direction that the course turned. Whoops.
I started out at 8:00 pace, which felt good, and I kept feeling good so was dropping progressively faster splits until about halfway. I knew I was speeding up and tried to slow down but mentally I was in it to race and knowing that there was still a while ahead of me wasn’t enough to keep the pace more in check. But it never got to an unreasonably fast pace, and even when I started running out of gas near the end (really slowed down on the minor hill mile 9-10 or so) I was able to pick it back up a bit.
About at mile 8, the course converged with the 10k course, and I was weaving my way through lots of walkers and slower runners. That was frustrating, and poor planning on the organizers’ part.
I was REALLY surprised that at all of the aid stations, they only had water. I’m typically a tiny-sip-of-Gatorade sort of racer, so I was a little worried about really hitting the wall before the end due to lack of fuel. That didn’t happen, but a note for next time: make sure to know what will be offered at the aid stations and what I need to bring for myself.
Overall though, a really fun and beautiful course! It was about 90% downhill, which was very nice. I definitely did better than expected, and I’m happy with it.
C • yay!! 5

Friday Mar 15, 2019 #

3 PM

Running 42:54 [3] 4.78 mi (8:58 / mi) +35m 8:47 / mi
ahr:152 max:169 slept:9.0 shoes: Saucony Guide 10 (Blue)

So warm today! I was noticeably sweating on this run! I don’t remember the last time that happened! I was able to mostly avoid the large puddles of melting snow by slowing to a walk and tiptoeing along the edges of the remaining snow banks. I did punch through and end up with wet feet a couple of times though.

Thursday Mar 14, 2019 #

5 PM

Running 40:32 [3] 4.69 mi (8:39 / mi) +30m 8:29 / mi
ahr:155 max:163 slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Today was one of those days where it’s really hard to get yourself out the door but as soon as you do, you feel like you’re on top of the world! This run had it all — mud, deep snow, puddles, asphalt.
My Asics have returned safely from the gym locker room, which is good. I think they’ll be my shoes for my half this weekend.

Strength 6:00 [3]

3-6-9-12 core (Pilates pumps, rocking planks, pikes)

Wednesday Mar 13, 2019 #

9 PM

Strength 10:00 [3]
slept:7.0

Homework break core

Tuesday Mar 12, 2019 #

Note
slept:9.0 (rest day)

Need a little bit of time to focus on wrapping up things for classes before spring break

Monday Mar 11, 2019 #

2 PM

Nordic Skiing 40:14 [3] 6.73 mi (5:59 / mi)
ahr:158 max:168 slept:9.0

Chill laps on the campus loop. Sunny and beautiful! My knee was bothering me walking around campus a bit, although it felt fine while skiing.

Sunday Mar 10, 2019 #

11 AM

Running long 1:36:31 [3] 10.1 mi (9:33 / mi) +120m 9:13 / mi
ahr:148 max:161 slept:10.0 shoes: Saucony Guide 10 (Blue)

Slow long run. The sunshine was splendid. I ran the first half with music, and I rediscovered that I don’t like running outside with music.
On a side note, the north gym roof collapsed yesterday evening (the south gym roof collapsed early Thursday morning), so it looks like I won’t be getting into the gym anytime soon to be retrieving my Asics or my climbing shoes which is a bummer. The climbing wall was in the north gym, so that’s toast. And my yoga classes were in the south gym, and I’m already missing them. I’d be surprised if they open up the other part of the gym (a little bit is left with a roof still) anytime this spring. What a mess.
C • Collapsed roof 2

Saturday Mar 9, 2019 #

9 AM

Alpine Skiing 3:00:00 [2]
slept:7.5

Decent amount of hiking on the ridge at Bridger today. The snow over on football field was great - reasonable deep powder and not chopped up at all!

Friday Mar 8, 2019 #

8 AM

Running 48:32 [3] 5.1 mi (9:31 / mi) +45m 9:16 / mi
ahr:153 max:164 slept:8.0 shoes: Saucony Guide 10 (Blue)

Got in a couple morning miles through the fresh snow. I’m ready for the snow to melt and for winter to be over. Although, there was some blue skies peeking through by the end of this, which was pleasant.
4 PM

Running 54:25 [3] 6.03 mi (9:01 / mi) +48m 8:48 / mi
ahr:149 max:159 shoes: Saucony Guide 10 (Blue)

Missed out on running with the club by just a few minutes, so I had a nice second solo run of the day. I had my first fall of the winter! I’ve slipped but regained my balance more times than I can count but this time completely ate it.

Thursday Mar 7, 2019 #

4 PM

Running intervals 49:49 [4] 5.66 mi (8:48 / mi) +14m 8:44 / mi
ahr:154 max:181 slept:8.0 shoes: Saucony Guide 10 (Blue)

2x (3 min, 2 min, 1 min). The first set felt pretty rough to get into but second set felt a lot better and like it was somewhat more productive. It was supposed to be warm (high 30’s!) and sunny, so the fact that it was snowing was pretty disappointing.

Wednesday Mar 6, 2019 #

Note
slept:7.0

3 PM

Note
slept:2.0

Weirdly very tired today

Tuesday Mar 5, 2019 #

12 PM

Stretching (Yoga) 40:00 [0]
slept:9.0

With some headstand practice! Tuesday’s yoga instructor is by far the best, and she keeps it very fun
4 PM

Running 42:54 [3] 5.21 mi (8:14 / mi) +48m 8:00 / mi
shoes: Asics Gel-Excite 4 - Blue (#2)

Mule run. Started speedy, slowed down at the turnaround and on the way back. It was much less cold today than I was expecting, so I’m glad I braved the outdoors for this!

Monday Mar 4, 2019 #

7 AM

Stretching (Yoga) 40:00 [0]
slept:7.0

3 PM

Cycling 50:48 [2] 20.1 mi (23.7 mph)
ahr:119 max:135

Multitasking with mild productivity + sister time on the stationary bike

Strength 8:00 [3]

Core

Sunday Mar 3, 2019 #

7 PM

Climbing 45:00 [2]

I learned a new climbing game today: toe tap. Before you grab a hold with your hand, you need to to touch it with your foot. It’s really great for spicing up v0s.
8 PM

Running 35:06 [3] 4.5 mi (7:48 / mi)
ahr:170 max:182 slept:10.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Treadmill jaunt

Saturday Mar 2, 2019 #

9 AM

Nordic Skiing race 1:43:27 [4] 15.39 mi (6:43 / mi) +259m 6:23 / mi
ahr:166 max:176 slept:8.0

West Yellowstone rendezvous 25k skate
This was so much fun!! I was seriously questioning doing this race after having been sick all week, which foiled my plans of a long ski last Sunday. Also, having never skied further than 20k before, doing this while coming off the flu seemed like it was maybe not a good idea. But, I had signed up for the race, and I was feeling a lot better, so I did it.
What I was most scared of was dying really hard in the middle of the race, so I took the first 15k easy, just skiing, definitely not racing. At that point I figured I was feeling pretty good and could pick it up and maybe turn it more into a race. I kept passing people through the end, which was pretty great. Stopped at the two early aid stations (somewhere around 6k and 12k) but skipped the last (17k). A couple of toes were frozen for a good chunk of the race, but everything had warmed up by the end. The sun came out and it was such a great day for skiing!
C • Ski racing! 2

Friday Mar 1, 2019 #

Stretching (Yoga) 40:00 [0]
slept:8.0 (sick)

West Yellowstone Rendezvous 25k tomorrow!

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