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Training Log Archive: Tyrannosaurus

In the 7 days ending May 27:

activity # timemileskm+m
  Running7 3:57:02 24.59(9:38) 39.57(5:59)
  Orienteering2 1:05:55 4.91(13:25) 7.9(8:21) 22027c
  Climbing1 35:00
  Stretching2 30:00
  Armchair Orienteering2 30:00
  Strength1 6:00
  Total10 6:43:57 29.5 47.47 22027c
  [1-5]8 6:13:57
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday May 27 #

Note
slept:8.5 (injured)

Saturday May 26 #

10 AM

Running warm up/down 13:54 [2] 1.17 mi (11:53 / mi)
slept:9.0 shoes: Innov-8 X-talon 212

Orienteering race 46:45 [4] 3.16 mi (14:48 / mi) +220m 12:10 / mi
15c (injured) shoes: Innov-8 X-talon 212

This race went very quickly from one of the best forest races I have ever had to not. Controls 1-11 went amazingly well. I had very small bobbles on 1, 6, 9, and 10, but they only took minor corrections, and overall my orienteering was just really on for this first 2/3 of the course. Then, two steps before control 11, I stepped in a hole, my L foot plantar flexed much more than it should have, and I heard a loud pop from the front outside part. I do slight rolls my ankles relatively frequently in orienteering races when its in rocky terrain, but it never hurts for more than a couple steps, and there's never a loud pop. I walked for a few steps out of 11, but then started running again since it didn't hurt. However, mentally the ankle put me off my game. I was worried about it, and then thinking about that more than my orienteering, and I started thinking about how tired I was, and using my ankle as an excuse not to continue to push physically. I read the control description for 12 (shallow reentrant) instead of 13, so did some wandering around the reentrants near 13 trying to figure out what was going on. Plan on 14 was poorly executed, and then I didn't go to 15. Just didn't go to it. I think I looked at 15 on my map, and navigated from there to 16, which was not all that different than 14-16. It was still just down the hill, to the trail, take the trail. I didn't need to be really paying attention while on the slope or on the trail, so I wasn't. I didn't even realize I had missed 15 completely. This is my first mispunch maybe ever, but definitely in a big race. In my first national meet (interscholastics 2015) my epunch missed a control, but the control box had correctly recorded my punch, so that was a narrow miss of a mispunch, but the closest I can remember to one. It was an extremely disappointing end to the race, especially with how great the majority of it was.

Map:

Control Challenge Total: 89
Send your challenges to control.challenge@orienteeringusa.org

Ankle is not too too swollen, but it definitely is swollen. I'll be out of the relay :( and then hopefully running again Monday.

Running warm up/down 10:47 [2] 1.03 mi (10:28 / mi)
shoes: Innov-8 X-talon 212

Friday May 25 #

Note
slept:5.5 (rest day)

Travelling to Westchester today

Thursday May 24 #

10 AM

Armchair Orienteering 10:00 [0]

Mt Penn map
5 PM

Running 12:02 [2] 1.24 mi (9:42 / mi)
slept:7.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Orienteering 19:10 [3] 1.75 mi (10:57 / mi)
12c shoes: Asics Gel-Excite 4 - Blue (#2)

I had the most trouble on the finish -- I was the first finisher and the control wasn't quite in the right spot. Fun course though. Again, I should have brought my o shoes, but oh well.
Map here
Control Challenge Total: 74
Send your challenges to control.challenge@orienteeringusa.org

Running 12:56 [2] 1.26 mi (10:16 / mi)
shoes: Asics Gel-Excite 4 - Blue (#2)

Wednesday May 23 #

10 AM

Armchair Orienteering 20:00 [0]

Old maps from Boston Sprint Camp (super excited to finally attend this year!) and 2016 team trials maps
5 PM

Running 22:32 [3] 2.18 mi (10:20 / mi)
slept:8.0 shoes: Saucony Guide 10 (Blue)

To Madison Park High... where there was yet another track meet. Plan had been to run 2x (800m, 600m, 400m) but I didn't have the time today to wait. Hung around for a little bit and did some stretching and core, but I couldn't stay for much longer. I wanted to get in another interval workout this week, so if the lights are on later tonight, I'll do the intervals then, but if not, I'll take today as an easy day and really push at the park-o tomorrow. We'll see.

Stretching 10:00 [1]

Strength 6:00 [3]

Core
8 PM

Running intervals 44:06 [5] 5.06 mi (8:43 / mi)
shoes: Saucony Guide 10 (Blue)

Well I was running on a full stomach, the meeting I had to go to was pointless, and it started storming halfway through my intervals, so this was a little frustrating. At least with the rain it wasn't too hot. 2x(800m, 600m, 400m) at target paces of 95 (3:10), 92 (2:18), 88. I really messed up the pacing on the first 800, but did a little better after that, except for the second 600. That one sucked.
Knees felt okay, but I only did 1 mile of cool down and then walked the rest of the way home because I don't want to get hurt. R knee started hurting while walking, but on the backside which is good (?) because that's not where it normally hurts. Icing knee right now as I roll out my L plantar fascia under the ball of my foot.
Splits:
3:05, 2:19, 87
3:11, 2:22, 86

Tuesday May 22 #

5 PM

Running 42:35 [2] 3.98 mi (10:42 / mi)
slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Commute. Legs are very sore after yesterday's speedy workout. R knee hurting too; I'll be icing tonight.
10 PM

Stretching 20:00 [1]

Very needed

Monday May 21 #

4 PM

Running 14:10 [3] 1.64 mi (8:38 / mi)
slept:8.5 shoes: Saucony Guide 10 (Blue)

To Rockspot

Climbing 35:00 [2]

Just fit in what I could. Many new routes up since the last time I was here, and they all seem really fun. I'll have to get more time on the wall this week or next

Running 19:00 [3] 2.19 mi (8:41 / mi)
shoes: Saucony Guide 10 (Blue)

To the track. Where a track meet was happening. Cue a frisbee-throwing break while waiting for the track to be open.
7 PM

Running intervals 45:00 [5] 4.84 mi (9:18 / mi)
shoes: Saucony Guide 10 (Blue)

Test workout to see where I was at. 4x400m, 4x300m, 4x200m at 90, 63, 40. I didn't think I would actually be able to do this, so I was really happy with how the workout went. I think I beat the sickness!
Splits:
91, 88, 89, 89
63, 61, 64, 62
40, 40, 39, 37

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