Training Log Archive: TyrannosaurusIn the 7 days ending May 14, 2017:
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Sunday May 14, 2017 #
10 AM
Orienteering race 1:55:12 [3] 8.31 mi (13:52 / mi)
24c shoes: Innov-8 X-talon 212
Score-O at Teanaway Forks. Proudest moment during the race was when I was focused on compass and seeing my line go through the woods, and when I looked up to follow my line, the control was exactly on my line. Woo!
Map: http://rg.cascadeoc.org/rg2/#178&course=1
Control Challenge: 41 total
Map: http://rg.cascadeoc.org/rg2/#178&course=1
Control Challenge: 41 total
Running warm up/down 6:08 [2] 0.63 mi (9:44 / mi)
shoes: Innov-8 X-talon 212
Cool down
1 PM
Orienteering 1:19:42 [1] 3.04 mi (26:13 / mi)
10c
Slow walking control pick up for the eastern most controls. Only one control that I hadn't gotten during the score-o. (122)
Map: http://rg.cascadeoc.org/rg2/#178&course=1
Control Challenge: 42 total
Map: http://rg.cascadeoc.org/rg2/#178&course=1
Control Challenge: 42 total
Saturday May 13, 2017 #
11 AM
Orienteering race 1:15:40 [3] 5.38 mi (14:04 / mi)
17c shoes: Innov-8 X-talon 212
Had a really bad mistake on 9. Compass is something I need to work on more.
Map: http://rg.cascadeoc.org/rg2/#177&course=9
Control Challenge: 17 total
Map: http://rg.cascadeoc.org/rg2/#177&course=9
Control Challenge: 17 total
Running warm up/down 10:14 [2] 0.97 mi (10:33 / mi)
shoes: Innov-8 X-talon 212
Warm up
Tuesday May 9, 2017 #
Running 1:13:00 [2] 6.54 mi (11:10 / mi)
ahr:145 max:168
Very easy long run, along the Highlands and May Creek trails to Lake Boren. Scoped out where I can hopefully run "terrain" intervals there tomorrow. There's a section of long grass that I'll use, and then some areas in the trees. Fingers crossed it works out and is at least somewhat like terrain. I guess we'll see tomorrow.
Strength 5:00 [3]
Core core core (but really only one core because I didn't do much)
Monday May 8, 2017 #
7 PM
Running intervals 56:14 [5] 6.0 mi (9:22 / mi)
ahr:159 max:186 shoes: Black Asics Gel-Excite 4
1.5 mile warm up, 2 strides, 10x 400m intervals with 95 sec rest, 1 mile cool down. In each interval, I turned around partway through and continued in the opposite direction (to simulate quick changes in direction in the sprint and having to accelerate back up to speed). I wasn't sure what to do for target pace, so I went for about 95. Went really hard on the last one, and was not too much faster than my other splits, so I think I had about the right pace for the workout.
Splits: 95, 92, 93, 94, 94, 92, 95, 95, 96, 91.
Splits: 95, 92, 93, 94, 94, 92, 95, 95, 96, 91.
Strength 50:00 [3]
Leg strength:
- core warm up
- 3x 8 dead bugs
- 3x 8 Romanian deadlift
- 2x 8 each reverse stepping lunges
- 2x 12 total incline mtn climbers
- 2x 8 goblet squat
- 2x 8 glute bridges
And then 5 min of planks to top it off
- core warm up
- 3x 8 dead bugs
- 3x 8 Romanian deadlift
- 2x 8 each reverse stepping lunges
- 2x 12 total incline mtn climbers
- 2x 8 goblet squat
- 2x 8 glute bridges
And then 5 min of planks to top it off