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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Running5 2:16:21 14.41 23.19
  Other2 1:00:00
  Strength1 1:00:00
  Orienteering1 51:45 3.23(16:01) 5.2(9:57)
  Armchair Orienteering1 15:00
  Total7 5:23:06 17.64 28.39
  [1-5]7 5:08:06

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Sunday Feb 19, 2017 #

1 PM

Running 20:45 [3] 2.64 mi (7:52 / mi)
shoes: Black Asics Gel-Excite 4

Running to Henry St!
2 PM

Orienteering 20:39 [2] 1.46 mi (14:09 / mi)
shoes: Black Asics Gel-Excite 4

Helping out with the Navigation Games training at the Fells! The first exercise was a navigationally-simple warm up.

I should have brought my o-shoes with me; running in the snow with my trainers was slippery.

Armchair Orienteering 15:00 [0]

2nd exercise was going over keeping the map oriented and making a plan for how to get to various controls. I worked with two of the kids and after turning to correctly orient ourselves and our maps, we discussed route choices.

Orienteering 31:06 [2] 1.77 mi (17:34 / mi)
shoes: Black Asics Gel-Excite 4

Final exercise was an almost-relocation exercise for the kids. I led two of them, and they followed along on their maps, trying to keep track of where we were at all times. They were doing well with that, so towards the end I modified it so that we were stopping at less-obvious features, and not always trail intersections.
9 PM

Other (Broomball) 30:00 [3]

Broomball game! The other team actually showed up this time, so we had a legit game and it was intense. We won 3-1, I scored, and I fell too many times to count. I have nice lumps on both my knees from landing on the ice, and a tender bruise on my hand from someone else's stick.

For those who need reassurance that this is indeed a sport, please reference the following:

(It should also help clarify how easy it is to fall.)

Saturday Feb 18, 2017 #

Running 25:22 [3] 3.06 mi (8:17 / mi)
ahr:170 max:183 shoes: Black Asics Gel-Excite 4

Feeling A LOT better by mid-afternoon, so I took a shake out run to BU, along the river

Friday Feb 17, 2017 #


Been drinking fluids, taking vitamins, but I'm not feeling too hot.

Thursday Feb 16, 2017 #


I've been on-and-off sick for a while now, and it's no fun. It hasn't been anything serious, just a cold, but some days even colds can make you feel gross. I'm going to focus on drinking lots of fluids because it's something I'm not great at and I know it will help.

Did a beginner ballroom dancing lesson and I felt pretty wiped out from it, so taking the rest of the day off.

Wednesday Feb 15, 2017 #

6 PM

Running 45:24 [3] 5.36 mi (8:28 / mi)
ahr:166 max:183 shoes: Black Asics Gel-Excite 4

BU bridge. An old neighbor from back home who goes to MIT shouted hi as I went past, but I couldn't stop to chat because I don't know the runs well enough yet.

Other (Basketball) 30:00 [3]

Barely made it to the game on time after my run, so I didn't get in any basketball-related warmup. That was a problem. I think this was one of my worst games so far, and that's saying something. Still fun though!

Tuesday Feb 14, 2017 #

Running intervals 34:50 [5] 3.35 mi (10:24 / mi)
ahr:157 max:190 shoes: Black Asics Gel-Excite 4

Warmup, 6x 400m intervals (my favorite!!), cool down. The overall time includes some waiting before each interval.

We did these as relay intervals, so the rest between 400s was two other people running their 400. Running alone wasn't as bad as I thought it might be. I was aiming for 90's. It was easier than I expected, so I think the longer rest definitely helped. By the last two intervals I was feeling my legs from the strength workout yesterday.

Splits: 90, 88, 89, 90, 87, 88

Monday Feb 13, 2017 #

9 PM

Strength 1:00:00 [3]

Leg strength:
Foam rolling
Core warmup
3x8 Romanian deadlift
3x8 dead bugs
3x8ea reverse lunges
3x12tot mtn. climbers
3x8 goblet squat
3x8 glute bridge

3x10 45-degree lower back hyper extension for good measure. I think the emphasis on form and core strength has also been helping with my back, but I figured this added on would be good.

Running 10:00 [3]
shoes: Black Asics Gel-Excite 4

I could not get myself to run on the treadmill. I think trying to run right after doing a leg strength workout was also part of the mistake.

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