Training Log Archive: TyrannosaurusIn the 7 days ending May 21, 2017:
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Sunday May 21, 2017 #
9 AM
Orienteering 44:53 [3] 1.73 mi (25:57 / mi)
10c shoes: Innov-8 X-talon 212
Trekked out to Salmon la Sac with Siri and Caroline for a solid day of training. I had work in the afternoon/evening, so we left bright and early. This first training was designed by Siri.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NcU44...
Control Challenge: 85 total
Map: https://drive.google.com/open?id=0B12fLZKyBL6NcU44...
Control Challenge: 85 total
Orienteering 52:16 [3] 1.94 mi (26:57 / mi)
11c shoes: Innov-8 X-talon 212
This second training was designed by Caroline. Heard some gunshots which was a little unnerving. Shared two controls with Siri's course.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NSVNG...
Control Challenge: 94 total
Map: https://drive.google.com/open?id=0B12fLZKyBL6NSVNG...
Control Challenge: 94 total
Hiking 17:30 [3] 0.66 mi (26:31 / mi)
shoes: Innov-8 X-talon 212
Up up up to the last training, o-tervals designed by me. We were running short on time, so we didn't make it all the way up to the original start.
Orienteering 12:07 [5] 0.69 mi (17:34 / mi)
7c shoes: Innov-8 X-talon 212
Bummed that we weren't able to do all of these. We modified to start a little above 8, and then did o-tervals in sets of three controls. Not as much as I would have liked, but it was good to get in some high-intensity speed orienteering.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NUjBK...
Control Challenge: 101 total
Map: https://drive.google.com/open?id=0B12fLZKyBL6NUjBK...
Control Challenge: 101 total
Saturday May 20, 2017 #
1 PM
Running warm up/down 6:27 [2] 0.64 mi (10:05 / mi)
Warm up, strides, etc
Orienteering 15:17 [5] 1.79 mi (8:32 / mi)
18c
Thanks to Pink Socks I was able to run on some of the SART 2016 maps! This one was Woodland park, round 1 of SART 2016. I had my dad start me like a realistic race situation (so my time isn't quite right since I started my watch before he began the beeper countdown), and then he trailed (but cut corners) to make sure I was indeed at the right controls. I think he also took splits which will be interesting to take a look at later. All legs were very good except for 5 (I missed the gap between the tennis courts) and in the circle for control 15, but with an actual marker there, it would have been obvious and I wouldn't have had hesitation. Navigationally, this went very well. Physically, I died maybe 2/3 of the way through. Still have work to do!
Map: http://rg.cascadeoc.org/rg2/#155&course=1
Control Challenge: 60 total
Map: http://rg.cascadeoc.org/rg2/#155&course=1
Control Challenge: 60 total
Running warm up/down 7:40 [2] 0.5 mi (15:20 / mi)
3 PM
Orienteering 18:41 [5] 2.05 mi (9:07 / mi)
15c
Then we drove to UW to run on another SART 2016 map (again many thanks to Pink Socks!), this one the round 4 course. Same drill as before, with a realistic start and dad trailing. I started off a lot slower since I had died so badly at Woodland Park, but that meant that I had a lot of energy at the end. I was really able to pick it up for the last three controls, so I should have started out with a bit more pace. I'll figure it out eventually. Definitely had a lot more hesitations and questionable route choices on this one than the last one. It was really good though, and I'm excited to run on the other SART 2016 UW map in the next few weeks.
Map: http://rg.cascadeoc.org/rg2/#158&course=1
Control Challenge: 75 total
Map: http://rg.cascadeoc.org/rg2/#158&course=1
Control Challenge: 75 total
Running warm up/down 10:00 [1]
Walking/running cool down
Friday May 19, 2017 #
Note
(rest day)
Thursday May 18, 2017 #
9 AM
Rollerskiing 42:57 [2] 4.82 mi (8:55 / mi)
ahr:144 max:165
So my knee has been hurting pretty consistently now (after my workout last week, my workout Monday, my long run Tuesday, and my workout yesterday). Not good. It's on the lower medial side of my right knee, just below the kneecap. I iced last night and will keep icing if it keeps hurting. Cross trained today for my easy day to keep it easy on my knees. Getting old sucks!
Wednesday May 17, 2017 #
4 PM
Running intervals 55:30 [5] 5.0 mi (11:06 / mi)
ahr:162 max:189 shoes: Black Asics Gel-Excite 4
Stairs and sharp turns workout. 1.5 mile warm up, 5x (60sec, 45sec, 30sec) with 45sec rest between all intervals, 1.5 mile cool down.
Siri and I did this on the stands at Liberty. It worked surprisingly well because going up to the ticket booth there are not only a lot of stairs, but a wheelchair ramp with very sharp turns (not too far from 180 degree turns). So, we were able to run our intervals up and down stairs, and up and down sharp turns. Very good place for this workout. It went well, felt good, and I think especially since we worked in the ramps, it was good training for sprint races.
Siri and I did this on the stands at Liberty. It worked surprisingly well because going up to the ticket booth there are not only a lot of stairs, but a wheelchair ramp with very sharp turns (not too far from 180 degree turns). So, we were able to run our intervals up and down stairs, and up and down sharp turns. Very good place for this workout. It went well, felt good, and I think especially since we worked in the ramps, it was good training for sprint races.
Tuesday May 16, 2017 #
4 PM
Running 1:29:14 [3] 8.25 mi (10:49 / mi)
ahr:151 max:176 shoes: Black Asics Gel-Excite 4
Papa Bear with Siri. She thought it would be a good idea to go 10 miles for our long easy run. I did not.
Monday May 15, 2017 #
7 PM
Running intervals 44:21 [5] 4.5 mi (9:51 / mi)
ahr:161 max:182 shoes: Black Asics Gel-Excite 4
Terrain intervals at Lake Boren. It worked for terrain, kind of. Not the best. 1 mile warm up, 4x 1k intervals w/ 1 minute rest, 0.6 mile cool down. Cold, wet, and miserable.
Splits: 5:40, 5:40, 5:39, 5:31
Splits: 5:40, 5:40, 5:39, 5:31