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Training Log Archive: Tyrannosaurus

In the 7 days ending Jun 30, 2019:

activity # timemileskm+m
  Hiking2 8:06:35 18.81(25:52) 30.27(16:04) 2195
  Running6 3:08:03 21.69(8:40) 34.91(5:23) 256
  Orienteering1 33:16 3.76(8:51) 6.05(5:30) 19
  Strength1 5:00
  Total9 11:52:54 44.26 71.23 2469
  [1-5]9 11:52:30
averages - sleep:7.3

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MoTuWeThFrSaSu

Sunday Jun 30, 2019 #

8 AM

Hiking 6:06:35 [1] 11.81 mi (31:02 / mi) +2195m 19:41 / mi
slept:7.0

Bismark + Aix with Sean and my dad. Long hike + running the flats. 19.1mi total, with 7345’ of vertical. Did the loop of bismark, aix, and the high point on Nelson ridge. Thankfully there was a trail for a good chunk of this, which kept things moving along nicely. It was a little harrowing when the thunderstorms started while we were just starting our 4-5 mile ridge top section. Our hair was sticking straight up, and I lost count of the thunderclaps after 30. Only one bolt of lightning actually came down though, the rest was in the clouds.
This is mostly just moving time, but it’s missing the aix to Nelson ridge to the car segment since my watch ran out of battery. It was a 9.5 hour total time from leaving the car to returning to the car. Looooonngggggg
C • Lightning 2
4 PM

Hiking 2:00:00 [1] 7.0 mi (17:09 / mi)

Left the top of Aix at 4p and got to the car at 6p. Estimated distance on this segment; my dad’s watch had 19.1mi for the entire day.

Saturday Jun 29, 2019 #

Strength 5:00 [1]
slept:8.0

Core

Friday Jun 28, 2019 #

9 PM

Running intervals 55:28 intensity: (8 @1) + (8:55 @2) + (25:36 @3) + (12:21 @4) + (8:28 @5) 6.73 mi (8:14 / mi) +1m 8:14 / mi
ahr:157 max:185 slept:7.0 shoes: Grey Saucony Guide 9

Dusk workout at Hazen. Plan was for 1x 1600m, 2x 800m, 4x 400m. Pacing at 95s (6:20), 90s (3:00), and 85s. I figured before this that my mile training pace for 400s should be 83s, but that seemed too scary, so I went with the steady 5 second drops down to just 85s. Heck, even 85s seemed like they’d be a challenge. But I split at 83 for both the first and second 400s, which made me try to keep the pace for the last two. It was hard but not unreasonable!
I brought Sean along, which really helped. For the 1600 and the 800’s, he paced the first half with me before taking off, but it was also just nice to have someone else putting in work on the track in the dark!
Overall, super stoked about how this went. I’ve always found workouts to be much harder than races, so it bodes well for my racing speed. This wasn’t an easy workout, but it felt really good.
Splits:
6:18
2:59, 3:00
83, 83, 83, 80

Thursday Jun 27, 2019 #

5 AM

Running 38:27 intensity: (10 @0) + (1:51 @1) + (25:00 @2) + (11:26 @3) 4.11 mi (9:21 / mi) +77m 8:50 / mi
ahr:134 max:153 slept:5.0 shoes: Grey Saucony Guide 9

Easy loops around windstone and summerwind

Wednesday Jun 26, 2019 #

Event: CascadeOC 2019 Wednesday Evening #3 – Lake Wilderness Park
 
5 PM

Running warm up/down 2:29 intensity: (19 @1) + (19 @2) + (1:51 @3) 0.27 mi (9:11 / mi)
ahr:138 max:149 slept:7.0 shoes: Innov-8 X-talon 212

Orienteering 33:16 intensity: (5 @0) + (9 @1) + (15 @2) + (2:04 @3) + (24:18 @4) + (6:25 @5) 3.76 mi (8:51 / mi) +19m 8:43 / mi
ahr:173 max:183 shoes: Innov-8 X-talon 212

Lake wilderness. Made a couple silly route choice decisions that I shouldn’t have, and there was more hesitation in there than I would have liked, but once I started to focus in hard things got better. I should really take the time to do a mental prep for these Wednesday races to get the most out of racing them.
7 PM

Running warm up/down 16:21 intensity: (3 @1) + (2:51 @2) + (10:52 @3) + (2:35 @4) 1.87 mi (8:45 / mi)
ahr:149 max:165 shoes: Asics Gel-Excite 4 - Blue (#2)

8 PM

Running race 5:39 intensity: (10 @3) + (28 @4) + (5:01 @5) 1.0 mi (5:39 / mi)
ahr:186 max:193

Whoops didn’t quite stop my watch correctly, but I think the time for this true mile race was 5:39. I’m very happy with that! I was trying to pace for a 5:40 and was pretty much smack on. With the extra few meters at the start, I’m always a little thrown off by the splits, but I think I ran relatively even laps. Making my way to somewhat speedy again!

Running warm up/down 8:34 intensity: (28 @2) + (1:18 @3) + (6:48 @4) 1.02 mi (8:24 / mi)
ahr:159 max:166

Barefoot as always

Tuesday Jun 25, 2019 #

Note
slept:9.0 (rest day)

Monday Jun 24, 2019 #

8 AM

Running 1:01:05 intensity: (9 @0) + (1:05 @1) + (13:32 @2) + (24:55 @3) + (21:24 @4) 6.69 mi (9:08 / mi) +177m 8:26 / mi
ahr:152 max:177 slept:8.0 shoes: Grey Saucony Guide 9

2x 12 minute tempos. Ok, not great. Legs are a little tired.

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