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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Mar 23, 2018:

activity # timemileskm+m
  Running7 4:44:31 32.65(8:43) 52.54(5:25)
  Stretching1 20:00
  Orienteering1 12:58 1.6(8:06) 2.58(5:02)16c
  Strength1 6:00
  Total8 5:23:29 34.25 55.1116c
averages - sleep:5.5

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Friday Mar 23, 2018 #

Event: GCO: California Orienteering Week (COW), Part 2
 
12 PM

Running warm up/down 12:01 [2] 1.38 mi (8:42 / mi)
shoes: Saucony Guide 10 (Blue)

Orienteering race 12:58 [4] 1.6 mi (8:06 / mi)
16c shoes: Saucony Guide 10 (Blue)

Sprint at Sierra College. OK race. Had a pretty big mistake on 6 (according to AP 23 seconds) where I went through the undercover area, missed my turn, and then had absolutely no idea where I was. Felt like forever while in the race. Route choice error on 10 also, and a couple other minor hesitations. Definitely slowing down by the end. Speed work is helping me but needs to continue.
Routegadget: http://baoc.org/gadget/cgi/reitti.cgi?act=map&...

Running warm up/down 20:29 [2] 2.04 mi (10:02 / mi)
shoes: Saucony Guide 10 (Blue)

Team cool down on some nice trails. Lots of turkeys.
4 PM

Strength 6:00 [3]

Core

Sprint - Green - JWOC Trials - Splits

Thursday Mar 22, 2018 #

Note
slept:5.5 (rest day)

Stayed up too late finishing packing to get up at 4:30 for a run

Wednesday Mar 21, 2018 #

Note

Really hoping the weather doesn't cancel my flight on Thursday. It shouldn't, but there's a part of me that's worried. Also realized that I'll have to wake up at an ungodly hour if I want to get training in tomorrow.
6 PM

Running 35:49 [3] 4.47 mi (8:01 / mi)
shoes: Blue Asics Gel-Excite 4

Knees sore from yesterday.

Stretching 20:00 [1]

Tuesday Mar 20, 2018 #

5 PM

Running 25:07 [3] 3.13 mi (8:01 / mi)
shoes: Saucony Guide 10 (Blue)

Home from work with a quick stop at CVS
6 PM

Running warm up/down 10:26 [2] 1.26 mi (8:17 / mi)
shoes: Saucony Guide 10 (Blue)

Long route to Reggie Lewis

Running intervals 50:59 [5] 8.4 km (6:04 / km)
shoes: Saucony Guide 10 (Blue)

A bit more warmup on the track, then the workout. 3 sets of 4x 400m. First set at 92, second at 90, third at 88. Felt good during this for the most part. Rest was probably a little too long between 400's (90sec-2min). I need to work on pacing and keeping to a pace. Dropped the times on the last two, so should have either been more on my paces earlier, or given myself faster targets.
Splits:
92, 92, 92, 91
89, 92, 90, 89
90, 88, 87, 84

Running warm up/down 6:34 [2] 0.63 mi (10:25 / mi)
shoes: Saucony Guide 10 (Blue)

Stopped by the grocery store on my run back home. Since it was right after a workout, I was super hungry and bought lots of food. So much that I opted to walk back rather than try run. Whoops. The chocolate milk was very worth it though.
Also: didn't try to get this much mileage today it just sorta added up quickly.

Monday Mar 19, 2018 #

5 PM

Running 26:02 [3] 2.96 mi (8:48 / mi)
shoes: Blue Asics Gel-Excite 4

Commute. Less chilly than I expected.

Sunday Mar 18, 2018 #

10 AM

Running warm up/down 9:53 [2] 1.08 mi (9:09 / mi)
shoes: Saucony Guide 10 (Blue)

Running race 21:01 [5] 5.0 km (4:12 / km)
shoes: Saucony Guide 10 (Blue)

St Patrick's Day celebration 5k. Goal was under 21:00, so being just 2 seconds off was pretty disappointing. About as cold as last year, but definitely more windy. Reebok was giving away free shoes!?! So I got a pair woo

Running warm up/down 26:17 [3] 2.9 mi (9:04 / mi)
shoes: Saucony Guide 10 (Blue)

Back to Northeastern from South Boston. With the backpack and a little too much time after the end of the race, this was much harder than it should have been

Saturday Mar 17, 2018 #

Event: BAOC: California Orienteering Week (COW), Part 1
 
11 AM

Running 39:53 [2] 4.47 mi (8:55 / mi)
shoes: Blue Asics Gel-Excite 4

Ran easy with Dylan. Chilly day, but pretty, especially in the sun

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