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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Running29 16:21:43 99.5(9:52) 160.13(6:08) 2764
  Orienteering12 8:19:51 41.08 66.11 134198c
  Hiking2 7:26:59 17.72(25:14) 28.52(15:40) 2391
  Cycling2 3:02:56 43.45(14.3/h) 69.93(22.9/h) 652
  Mountain Biking2 2:56:10 17.28(5.9/h) 27.81(9.5/h) 738
  Climbing4 2:50:00
  Rollerskiing1 1:12:39 8.01(9:04) 12.89(5:38)
  Soccer1 30:00
  Strength5 28:00
  Stretching1 20:00
  Armchair Orienteering1 14:00
  Total45 43:42:18 227.04 365.38 788698c
  [1-5]44 39:02:33
averages - sleep:7.5

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Friday May 31, 2019 #

3 PM

Mountain Biking 1:49:32 intensity: (11:33 @0) + (34:14 @1) + (51:44 @2) + (12:01 @3) 8.76 mi (4.8 mph) +460m
ahr:122 max:149 slept:7.0

Easy mountain bike on the Tiger Mtn trails. They were nice and probably perfect technicality level for me.

Thursday May 30, 2019 #

6 PM

Running 57:12 intensity: (8 @0) + (16 @1) + (6:07 @2) + (23:15 @3) + (25:18 @4) + (2:08 @5) 6.88 mi (8:19 / mi) +77m 8:02 / mi
ahr:158 max:184 slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Wanted to make sure to get in a workout even with a little bit of racing yesterday, so today’s plan was 1x 1600m, 2x 800m, 4x 400m. Goal paces were 6:40 (100’s), 3:10 (95’s), and 88-90. My legs felt pretty tired during warmup and the first half of the workout. I could have been more diligent on my 800’s, because the pace wasn’t hard to hit, but I let myself slow down too much in the last bit. Legs felt pretty springy by the 400’s, which was fun to open up a bit more. After hitting the first 400 at 88, I decided to try hit 88’s for the rest of them.
I should probably revise my target paces to 85’s for 1500m/1600m, which would put me at 90s for the 3k/3200m. Next time I do track stuff (and not the day after a race) we’ll use that for targets and see how it goes.
Did a barefoot lap around the soccer field to start off my cool down. There was some guy there doing 800m of lunges around the track. I was so impressed and my legs burned just watching him.
Splits:
6:39
3:15 (yikes), 3:11
88, 87, 87, 83

Wednesday May 29, 2019 #

7 PM

Running warm up/down 22:49 intensity: (2:11 @1) + (12:29 @2) + (8:05 @3) + (4 @4) 2.33 mi (9:48 / mi)
ahr:134 max:161 slept:7.0 shoes: Grey Saucony Guide 9

Running race 5:46 intensity: (6 @2) + (13 @3) + (1:40 @4) + (3:47 @5) 1.03 mi (5:36 / mi)
ahr:179 max:185

Mile race at the first Club NW summer track meet series. And a true mile at that, which kinda threw me off for pacing and splits at the 100m and 200m. Felt good during this, although I probably could have pushed a little harder earlier. I wasn’t super exhausted afterwards, so definitely could have been tougher mentally to push myself.

Running warm up/down 5:43 intensity: (5 @1) + (5:38 @2) 0.5 mi (11:26 / mi)
ahr:130 max:137 shoes: Grey Saucony Guide 9

8 PM

Running race 1:08 [5] 0.4 km (2:50 / km)

Anchor for 4x400m relay team of Kirsten’s teammate, Kirsten, Siri, and myself. First guy ran 51, Kirsten ran 61, and Siri and I together ran 2:15. We were in 1st for the first two legs and then dropped 2 places each on legs 3 and 4.
9 PM

Running warm up/down 9:01 intensity: (33 @2) + (8:28 @3) 1.0 mi (9:01 / mi)
ahr:148 max:156 shoes: Grey Saucony Guide 9

Quick cool down bc Siri was waiting

Tuesday May 28, 2019 #

5 PM

Running 39:56 intensity: (8 @0) + (26 @1) + (12:14 @2) + (25:07 @3) + (2:01 @4) 3.21 mi (12:26 / mi) +218m 10:16 / mi
ahr:145 max:162 slept:6.0 shoes: Asics Gel-Excite 4 - Blue (#2)

This was kinda easy but also my legs felt tired. Side note: passed the ambulance driving tests today!

Strength 5:00 [1]

Core
8 PM

Climbing 30:00 [1]

SBP. Strength was just not there today

Monday May 27, 2019 #

1 PM

Cycling 2:07:16 intensity: (8:10 @0) + (51:48 @1) + (55:48 @2) + (10:47 @3) + (43 @4) 29.7 mi (14.0 mph) +504m
ahr:121 max:160 slept:8.0

May valley loop. I’m pretty sure this is the farthest I’ve ever ridden, although it certainly wasn’t a hard effort. My back felt better than it usually does after riding, so maybe adjusting the seat forwards a bit helped

Sunday May 26, 2019 #

5 PM

Running long 1:44:24 intensity: (15 @0) + (8 @1) + (13:20 @2) + (50:05 @3) + (40:36 @4) 10.02 mi (10:25 / mi) +496m 9:02 / mi
ahr:154 max:177 slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Shy bear loop from home. Been a while since I’ve run some of those trails! I sniffed while running and inhaled a bug into my nostril, and I’m pretty sure the little guy made it nearly all the way down into my lung. I simultaneously needed to blow my nose, cough, and gag, which was quite the feeling. Otherwise a pretty decent run.

Saturday May 25, 2019 #

2 PM

Running intervals 1:02:49 intensity: (9 @1) + (16:48 @2) + (17:28 @3) + (19:05 @4) + (9:19 @5) 5.9 mi (10:39 / mi) +299m 9:12 / mi
ahr:157 max:184 slept:9.0 shoes: Grey Saucony Guide 9

On the Marshall hill loop: 2x 3min, 4min, 5min. 90 seconds rest between each. Felt overall pretty good. I definitely need to keep working on hills, since I noticeably struggled with the uphill portions of my intervals. My back/core also felt weak, so I need to remember to incorporate core more frequently. Last interval was on the rugged narrow section of trail going up by the viewpoint, which was challenging but good training!

Friday May 24, 2019 #

8 PM

Running 54:20 intensity: (1:29 @1) + (5:12 @2) + (31:40 @3) + (15:59 @4) 6.06 mi (8:58 / mi) +97m 8:32 / mi
ahr:153 max:176 slept:9.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Easy run + strides with Siri

Thursday May 23, 2019 #

Note
slept:7.0

Wednesday May 22, 2019 #

6 PM

Mountain Biking 1:06:38 intensity: (1:16 @0) + (14:25 @1) + (29:09 @2) + (21:27 @3) + (21 @4) 8.52 mi (7.7 mph) +278m
ahr:131 max:161 slept:7.0

I’m neither A) a good mountain biker, nor B) a comfortable mountain biker. I have a lot of room for improvement!
First 15-20 minutes were not fun at all. My chain kept coming off, I made some wrong turns, and my bike started making loud concerning creaking noises. Kept going, and the first problem stopped, the second problem happened more infrequently, and the last problem I decided to ignore. So it got better after the first bit.

Tuesday May 21, 2019 #

5 PM

Running tempo 42:17 intensity: (11 @0) + (22 @1) + (4:30 @2) + (25:14 @3) + (12:00 @4) 4.7 mi (9:00 / mi) +166m 8:06 / mi
ahr:153 max:177 slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Quick 10-minute tempo in there, since I was crunched for time between work and trivia night plans. From the get-go it was pretty clear that my legs and feet were feeling off. Maybe from this weekend? Or from doing nothing yesterday? Or from sitting around in training all day with boots? Unclear, but this did not feel good.

Monday May 20, 2019 #

Note
slept:7.0

Unintentional rest day. First day of work and it felt like a long one with all the onboarding tasks. Can’t tell if training will be easier or harder to get in once I’m on 12-hr shifts but working fewer days in the week.

Sunday May 19, 2019 #

10 AM

Running warm up/down 16:47 [2] 1.65 mi (10:10 / mi) +25m 9:43 / mi
shoes: VJ Bold (pink)

Orienteering race 1:10:50 [3] 5.29 mi (13:23 / mi) +296m 11:25 / mi
15c slept:9.0 shoes: VJ Bold (pink)

Running warm up/down 13:07 [2] 1.21 mi (10:51 / mi) +16m 10:25 / mi
shoes: VJ Bold (pink)


Long C7 - Splits

Saturday May 18, 2019 #

Event: 34th Sage Stomp
 
11 AM

Running warm up/down 14:07 [2] 1.44 mi (9:48 / mi) +23m 9:20 / mi
shoes: VJ Bold (pink)

Orienteering race 18:25 [4] 1.71 mi (10:46 / mi) +23m 10:21 / mi
12c slept:7.5 shoes: VJ Bold (pink)

Running warm up/down 5:55 [2] 0.53 mi (11:10 / mi)
shoes: VJ Bold (pink)

2 PM

Running warm up/down 6:50 [2] 0.59 mi (11:35 / mi) +30m 9:59 / mi
shoes: VJ Bold (pink)

Orienteering race 29:45 [4] 2.59 mi (11:29 / mi) +123m 10:01 / mi
12c shoes: VJ Bold (pink)

Running warm up/down 11:08 [2] 1.14 mi (9:46 / mi)
shoes: VJ Bold (pink)


Sprint Course 4 - Splits

Middle C7 - Splits

Friday May 17, 2019 #

1 PM

Rollerskiing 1:12:39 intensity: (1:18 @0) + (27:52 @1) + (40:50 @2) + (2:39 @3) 8.01 mi (9:04 / mi)
ahr:121 max:154 slept:7.5

In Seattle with my parents. We were on the Burke Gilman for a bit, but then the trail stopped. Kept going, but rollerskiing on sidewalks with lots of cars and people and bumps was actually terrible. 0/10 would not recommend.

Thursday May 16, 2019 #

1 PM

Note
slept:2.0

Much needed nap
5 PM

Running 43:47 intensity: (40 @1) + (17:34 @2) + (25:33 @3) 3.82 mi (11:28 / mi) +242m 9:35 / mi
ahr:141 max:157 slept:5.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Easy run on de Leo wall trail. R knee is a bit painful, I wanted to bike today but it was rainy. Felt okay towards the end
8 PM

Climbing 40:00 [1]

A few new oranges

Wednesday May 15, 2019 #

Event: CascadeOC 2019 Wednesday Evening #1 – University of Washington
 
5 PM

Running warm up/down 4:09 intensity: (7 @1) + (13 @2) + (3:49 @3) 0.51 mi (8:08 / mi) +2m 8:03 / mi
ahr:148 max:158 slept:7.5 shoes: Grey Saucony Guide 9

Short on time so speedy warmup

Orienteering race 43:11 intensity: (1 @1) + (15 @2) + (37 @3) + (39:43 @4) + (2:35 @5) 5.11 mi (8:27 / mi) +96m 7:59 / mi
ahr:173 max:183 25c shoes: Grey Saucony Guide 9

Wednesday evening #1

Course 4 - Splits

Tuesday May 14, 2019 #

6 PM

Running intervals 46:06 intensity: (25 @0) + (1:37 @1) + (10:47 @2) + (14:15 @3) + (19:02 @4) 5.11 mi (9:01 / mi) +107m 8:28 / mi
ahr:152 max:179 slept:7.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Joined Siri for a workout buddy. 5x 90s-60s-30s, with 60s rest between everything. Workout went reasonably well, although I probably could have pushed a little harder on set 2-3. We went up to the sky country trails, which were really nice. And caught a break in the rain today! R knee feeling a little uncomfortable in the warmup and rests, but not noticeable during the fast stuff
8 PM

Climbing 50:00 [1]

Another sesh at SBP. Got one orange and almost got another, which was unexpected! Didn’t even bother trying oranges yesterday

Monday May 13, 2019 #

10 AM

Cycling 55:40 intensity: (4:09 @0) + (28:15 @1) + (23:16 @2) 13.75 mi (14.8 mph) +147m
ahr:116 max:138 slept:8.0

May Creek road with my mother. Taking it easy on the knees
9 PM

Climbing 50:00 [1]

SBP! Siri and I tried this super fun partner route and we got it after several attempts and watching others’ techniques! All my callouses came off in the past week or so, so my hands are a little tender right now

Sunday May 12, 2019 #

Event: CascadeOC 2019 Ultimate Orienteer #7 – Teanaway Forks (Goat)
 
8 AM

Running warm up/down 2:27 intensity: (11 @0) + (1:20 @1) + (56 @2) 0.21 mi (11:40 / mi)
ahr:115 max:129 shoes: VJ Bold (pink)

Can this even be called a warmup?

Orienteering race 2:11:07 intensity: (10 @0) + (9 @1) + (21:13 @2) + (1:20:32 @3) + (29:03 @4) 9.45 mi (13:53 / mi) +363m 12:24 / mi
ahr:150 max:171 23c slept:6.5 shoes: VJ Bold (pink)

Teanaway goat. I skipped decent controls but probably not the best ones. My legs felt pretty fatigued, but I think I still could have pushed harder in the middle portion. I let myself get pushed off my lines too much, something I need to work on.
Missing the billygoat today after having read about people’s races! I only ran it one year (2018), but it was fun to have so many people and work together in a collaborative pack fashion — it’s considerably more individual and a thinner field in cascade land

Running warm up/down 10:06 intensity: (15 @1) + (3:49 @2) + (6:02 @3) 0.99 mi (10:12 / mi)
ahr:140 max:150 shoes: VJ Bold (pink)

3 PM

Strength 5:00 [1]

Core
8 PM

Stretching (Yoga) 20:00 [0]

Much-needed, and I hilariously led the entire family thru a quick flow

Goat - Splits

Saturday May 11, 2019 #

Event: CascadeOC 2019 Ultimate Orienteer #6 – Lick Creek (Long)
 
10 AM

Running warm up/down 11:48 intensity: (17 @0) + (1:34 @1) + (9:49 @2) + (8 @3) 1.12 mi (10:32 / mi) +25m 9:52 / mi
ahr:130 max:140 slept:7.5 shoes: VJ Bold (pink)

Orienteering race 1:18:36 intensity: (1 @0) + (14 @1) + (42 @2) + (21:58 @3) + (55:33 @4) + (8 @5) 5.89 mi (13:21 / mi) +255m 11:46 / mi
ahr:162 max:180 11c shoes: VJ Bold (pink)

Lick Creek long. Not a great race for me. My emphasis was on staying focused and maintaining map contact throughout the race, which I was mostly successful with except for a few moments of losing concentration especially towards the end. My visualization of the control circles and entry into the controls were not good today and I had a lot of mistakes when approaching the control circles.

Running warm up/down 7:41 intensity: (8 @1) + (1:02 @2) + (6:31 @3) 0.81 mi (9:29 / mi) +13m 9:01 / mi
ahr:144 max:151 shoes: VJ Bold (pink)

With Kai and Siri
5 PM

Strength 5:00 [2]

3-6-9-12 abs
8 PM

Soccer 30:00 [1]

Just a little bit of touches and long balls and all that good stuff until it got too dark. Honestly think playing soccer was so good for my agility, and it’s a ton of fun too, so I think I’m going to try get some in once in a while this summer

Medium Advanced - Splits

Friday May 10, 2019 #

12 PM

Hiking 1:35:30 [1] 4.06 mi (23:31 / mi) +1054m 13:01 / mi
slept:7.0

Up Mount Washington with Andrew. The goal is to summit a bunch of peaks this summer that I haven’t done yet... good progress so far!

Hiking 2:19:23 [0] 6.26 mi (22:16 / mi) +186m 20:23 / mi

Down Washington. Took a bigger dip than anticipated in the little pond when I tripped and my wading turned into a dunking. Felt refreshing!

Thursday May 9, 2019 #

3 PM

Running 55:10 intensity: (1 @1) + (1:17 @2) + (28:35 @3) + (25:17 @4) 6.64 mi (8:18 / mi) +50m 8:07 / mi
ahr:157 max:170 slept:7.0 shoes: Grey Saucony Guide 9

Well this was SUPPOSED to be an easy run but Siri and I headed to Liberty to run with the team / coach smith / Sarah, and Sarah was definitely pushing the pace, but I wanted to keep up so I could chat with her. Fun to see the few liberty people remaining that I know.

Wednesday May 8, 2019 #

10 AM

Running tempo 59:20 intensity: (5 @0) + (11 @1) + (7:27 @2) + (26:51 @3) + (24:32 @4) + (14 @5) 6.33 mi (9:22 / mi) +200m 8:32 / mi
ahr:156 max:180 slept:7.0 shoes: Grey Saucony Guide 9

2x 10min tempo on the may creek trail. My butt is sore from hiking yesterday and my knees weren’t feeling great while I was warming up, but the tempo parts of this felt GREAT. Getting my legs moving a little faster felt so good, and I felt pretty strong (the net downhill on each interval probably helped). Shoulders are feeling a little tense, which I think is from 30min of working on headstands yesterday

Tuesday May 7, 2019 #

11 AM

Hiking 2:14:16 [1] 3.95 mi (33:59 / mi) +1151m 17:50 / mi
slept:9.0

Granite Mountain with my dad. Not a super exciting hike, and with all the soft, slushy snow my feet were swimming in my boots by the top. Decent views though.

Hiking 1:17:50 [0] 3.45 mi (22:34 / mi)

Descent from Granite

Monday May 6, 2019 #

12 PM

Running 42:21 intensity: (2 @0) + (1:13 @1) + (13:01 @2) + (27:58 @3) + (7 @4) 3.77 mi (11:14 / mi) +246m 9:21 / mi
ahr:141 max:160 slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Pretty relaxed on the cougar mtn trails
7 PM

Running 56:31 intensity: (13 @0) + (2:11 @1) + (29:44 @2) + (24:23 @3) 5.4 mi (10:28 / mi) +153m 9:37 / mi
ahr:136 max:159 shoes: Asics Gel-Excite 4 - Blue (#2)

And a last minute decision to be a running buddy for Siri’s easy run too. Felt fine to do a second round today, but we were just chilling.

Sunday May 5, 2019 #

8 AM

Running warm up/down 6:57 [2] 0.72 mi (9:39 / mi) +2m 9:35 / mi
shoes: Innov-8 X-talon 212

Orienteering race 17:44 [4] 1.87 mi (9:29 / mi) +71m 8:29 / mi
slept:8.0 shoes: Innov-8 X-talon 212

Running warm up/down 8:21 [2] 0.71 mi (11:45 / mi) +27m 10:32 / mi
shoes: Innov-8 X-talon 212

Running warm up/down 12:09 [2] 1.07 mi (11:21 / mi) +30m 10:27 / mi
shoes: Innov-8 X-talon 212

11 AM

Orienteering race 19:51 [4] 2.04 mi (9:44 / mi) +83m 8:39 / mi
shoes: Innov-8 X-talon 212

Running warm up/down 3:49 [2] 0.32 mi (11:56 / mi) +10m 10:51 / mi
shoes: Innov-8 X-talon 212

Running warm up/down 6:02 [2] 0.55 mi (10:58 / mi) +12m 10:17 / mi
shoes: Grey Saucony Guide 9

Orienteering race 17:34 [4] 2.01 mi (8:44 / mi) +32m 8:20 / mi
shoes: Grey Saucony Guide 9

Running warm up/down 10:17 [2] 1.0 mi (10:17 / mi) +13m 9:54 / mi
shoes: Grey Saucony Guide 9


OART #7 UBCO South - Splits

OART #5 Academy Hill Farsta - Splits

OART #6 UBCO North - Splits

Saturday May 4, 2019 #

Event: Okanagan Adventure Running Tournament II
 
10 AM

Running warm up/down 15:00 [2] 1.25 mi (12:00 / mi)
slept:8.0 shoes: Grey Saucony Guide 9

C • Thanks! 2

Orienteering race 15:00 [3]
shoes: Grey Saucony Guide 9

Quarterfinals

Running warm up/down 5:02 [2] 0.54 mi (9:19 / mi)
shoes: Grey Saucony Guide 9

11 AM

Running warm up/down 6:13 [2] 0.55 mi (11:18 / mi)
shoes: Grey Saucony Guide 9

Orienteering race 19:14 [3] 2.07 mi (9:18 / mi)
shoes: Grey Saucony Guide 9

Running warm up/down 1:29 [2] 0.15 mi (9:54 / mi)
shoes: Grey Saucony Guide 9

1 PM

Running warm up/down 5:58 [2] 0.54 mi (11:03 / mi)
shoes: Innov-8 X-talon 212

Orienteering race 15:07 [4] 1.39 mi (10:53 / mi)
shoes: Innov-8 X-talon 212

Running warm up/down 4:27 [2] 0.31 mi (14:21 / mi)
shoes: Innov-8 X-talon 212

3 PM

Running warm up/down 4:33 [2] 0.28 mi (16:14 / mi)
shoes: VJ Bold (pink)

Orienteering race 23:27 [4] 1.66 mi (14:07 / mi)
shoes: VJ Bold (pink)

Running warm up/down 5:56 [2] 0.54 mi (10:59 / mi)
shoes: VJ Bold (pink)


OART #2 Becker Ridge 1 (Semifinals) - Splits

OART #4 Lower Postill - Splits

OART #1 Okagan College Vernon (Quarters) - Splits

OART #3 Becker Ridge 2 (Finals) - Splits

Friday May 3, 2019 #

5 PM

Running 26:53 [3] 2.57 mi (10:28 / mi) +118m 9:10 / mi
slept:8.0 shoes: Grey Saucony Guide 9

Longer ish warm up around Sehome, the old high school rival

Running 14:27 [3] 1.66 mi (8:42 / mi)

Joined in with Siri for the JNT map workout, barefoot on a turf field. Sprint 50m to a map w/ controls all marked, memorize the location of one control, sprint 50m back to a blank map, draw the control, repeat for the entire course (23 controls). Really tough to maintain focus once I got tired.

Running 11:31 [2] 1.32 mi (8:44 / mi)

Barefoot cool down on the field

Armchair Orienteering 14:00 [0]

(While running)

Strength 8:00 [1]

Core

Thursday May 2, 2019 #

8 AM

Running 19:54 [3] 2.27 mi (8:46 / mi) +69m 8:01 / mi
slept:6.0 shoes: Grey Saucony Guide 9

Quick run before driving all day.

Wednesday May 1, 2019 #

Strength 5:00 [1]
slept:8.0

Core

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