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Training Log Archive: Tyrannosaurus

In the 7 days ending May 15, 2016:

activity

time

miles

Running

4:10:09

29.23

(8:33)

47.05

(5:19)

Orienteering

2:24:52

11.04

(13:07)

17.77

(8:09)

42c

Strength

10:00

Total

6:45:01

40.27

64.82

42c

1:29

0:00

» now

Sunday May 15, 2016 #

Orienteering race 1:29:43 [3] 5.99 mi (14:59 / mi)
17c shoes: Innov-8 Mudclaw 265

Score-O at Lick Creek. I spent about 2.5 minutes at the start planning out my course, which I think was a good thing to have a general plan to go off. I didn't push myself too hard physically since I don't want to interfere with my track postseason but navigationally it went really well and I picked up on subtle contours.

Map at http://rg.cascadeoc.org/rg2/#144&course=6

Saturday May 14, 2016 #

9 AM

Orienteering 17:39 [2] 1.73 mi (10:12 / mi)
8c shoes: Asics Gel Excite 3

Training with Siri at North SeaTac Park. We used old maps we had, and ran two loops of a relay and part of a varsity course.

Relay Loop B map: http://rg.cascadeoc.org/rg2/#91&course=2

Orienteering 15:01 [3] 1.55 mi (9:41 / mi)
8c shoes: Asics Gel Excite 3

Relay Loop A map: http://rg.cascadeoc.org/rg2/#91&course=1

Orienteering 22:29 [3] 1.77 mi (12:42 / mi)
9c shoes: Asics Gel Excite 3

Siri and I did this almost like o-intervals, stopping every 3rd control to talk over any legs we had issues with, but we didn't do the physical part of o-intervals since we raced yesterday. We didn't have time to get through the whole course since we had to go to Relay for Life at 11:30, so from 7 we cut to 14.

Varsity map: http://rg.cascadeoc.org/rg2/#123&course=14

11 PM

Running 6:30 [4] 1.6 km (4:04 / km)

Midnight mile at Relay for Life! Technically this should be logged on May 15th, but I did it before I went to bed, so I'm considering it May 14th. Siri and I planned to run 6:00 but that ended up being kinda fast without any warm up so 6:30 it was.

Friday May 13, 2016 #

3 PM

Running warm up/down 10:38 [2] 1.23 mi (8:39 / mi)
shoes: Asics Gel Excite 3

Running race 12:23 [5] 3.2 km (3:52 / km)

I died about 3 laps in. The entire second half of the race was miserable. I was aiming for a 12:00 and didn't end up horribly off of that, but I felt so terrible while running. Not a good race, but I qualified for Districts next week.

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Asics Gel Excite 3

Fun cool down out to the Puyallup river (from Sumner HS) and back, with a nice swim break in the middle :)

7 PM

Running race 1:04 [5] 0.4 km (2:40 / km)

Anchor leg of the 4x400. I started out too fast because I was nervous that the girl behind me would catch up, so I definitely slowed down for the last 200m but we kept our lead and won our heat!

Running warm up/down 3:39 [2] 0.36 mi (10:09 / mi)
shoes: Asics Gel Excite 3

Thursday May 12, 2016 #

5 PM

Running warm up/down 13:16 [2] 1.57 mi (8:27 / mi)
shoes: Asics Gel Excite 3

Running race 5:32 [5] 1.6 km (3:27 / km)

An okay race. I kinda got stuck in the middle, and didn't go with Carlyn when I should have. Overall I'm satisfied with it though, and I'm moving on to Districts.

Running warm up/down 15:10 [2] 1.63 mi (9:18 / mi)
shoes: Asics Gel Excite 3

Wednesday May 11, 2016 #

Running 40:08 [3] 4.52 mi (8:53 / mi)
shoes: Asics Gel Excite 3

DQ with Sophia and Carlyn, then alone after I stopped to stretch. My right calf has been really pretty tight.

Tuesday May 10, 2016 #

Running 49:07 [3] 5.8 mi (8:28 / mi)
shoes: Asics Gel Excite 3

Drug Park with the girls.

Monday May 9, 2016 #

3 PM

Running intervals 1:02:42 [5] 6.9 mi (9:05 / mi)
shoes: Asics Gel Excite 3

2x 600m, 2x 400m, 2x 300m. Target paces were 90s for 600m, 83-84s for 400m, and 61-62 for 300m. Initially we were going to do 2x 200m at the end, but apparently we were going too fast already so coach stopped us. Carlyn and I felt really good and thought that we were right where we should have been, and we wanted to do the 200's.

Splits: 2:15, 2:15, 83, 83, 61, 59

Warmup on Johnson and cooldown on outer perimeter.

Strength 10:00 [3]

Team abs after the run

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