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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending May 20, 2019:

activity # timemileskm+m
  Orienteering4 2:42:11 14.7(11:02) 23.66(6:51) 53764c
  Running6 2:41:56 16.0(10:07) 25.75(6:17) 445
  Climbing2 1:30:00
  Rollerskiing1 1:12:39 8.01(9:04) 12.89(5:38)
  Total9 8:06:46 38.71 62.3 98264c
  [1-5]9 8:05:03
averages - sleep:7.6

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TuWeThFrSaSuMo

Monday May 20, 2019 #

Note
slept:7.0

Unintentional rest day. First day of work and it felt like a long one with all the onboarding tasks. Can’t tell if training will be easier or harder to get in once I’m on 12-hr shifts but working fewer days in the week.

Sunday May 19, 2019 #

10 AM

Running warm up/down 16:47 [2] 1.65 mi (10:10 / mi) +25m 9:43 / mi
shoes: VJ Bold (pink)

Orienteering race 1:10:50 [3] 5.29 mi (13:23 / mi) +296m 11:25 / mi
15c slept:9.0 shoes: VJ Bold (pink)

Running warm up/down 13:07 [2] 1.21 mi (10:51 / mi) +16m 10:25 / mi
shoes: VJ Bold (pink)


Long C7 - Splits

Saturday May 18, 2019 #

Event: 34th Sage Stomp
 
11 AM

Running warm up/down 14:07 [2] 1.44 mi (9:48 / mi) +23m 9:20 / mi
shoes: VJ Bold (pink)

Orienteering race 18:25 [4] 1.71 mi (10:46 / mi) +23m 10:21 / mi
12c slept:7.5 shoes: VJ Bold (pink)

Running warm up/down 5:55 [2] 0.53 mi (11:10 / mi)
shoes: VJ Bold (pink)

2 PM

Running warm up/down 6:50 [2] 0.59 mi (11:35 / mi) +30m 9:59 / mi
shoes: VJ Bold (pink)

Orienteering race 29:45 [4] 2.59 mi (11:29 / mi) +123m 10:01 / mi
12c shoes: VJ Bold (pink)

Running warm up/down 11:08 [2] 1.14 mi (9:46 / mi)
shoes: VJ Bold (pink)


Sprint Course 4 - Splits

Middle C7 - Splits

Friday May 17, 2019 #

1 PM

Rollerskiing 1:12:39 intensity: (1:18 @0) + (27:52 @1) + (40:50 @2) + (2:39 @3) 8.01 mi (9:04 / mi)
ahr:121 max:154 slept:7.5

In Seattle with my parents. We were on the Burke Gilman for a bit, but then the trail stopped. Kept going, but rollerskiing on sidewalks with lots of cars and people and bumps was actually terrible. 0/10 would not recommend.

Thursday May 16, 2019 #

1 PM

Note
slept:2.0

Much needed nap
5 PM

Running 43:47 intensity: (40 @1) + (17:34 @2) + (25:33 @3) 3.82 mi (11:28 / mi) +242m 9:35 / mi
ahr:141 max:157 slept:5.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Easy run on de Leo wall trail. R knee is a bit painful, I wanted to bike today but it was rainy. Felt okay towards the end
8 PM

Climbing 40:00 [1]

A few new oranges

Wednesday May 15, 2019 #

Event: CascadeOC 2019 Wednesday Evening #1 – University of Washington
 
5 PM

Running warm up/down 4:09 intensity: (7 @1) + (13 @2) + (3:49 @3) 0.51 mi (8:08 / mi) +2m 8:03 / mi
ahr:148 max:158 slept:7.5 shoes: Grey Saucony Guide 9

Short on time so speedy warmup

Orienteering race 43:11 intensity: (1 @1) + (15 @2) + (37 @3) + (39:43 @4) + (2:35 @5) 5.11 mi (8:27 / mi) +96m 7:59 / mi
ahr:173 max:183 25c shoes: Grey Saucony Guide 9

Wednesday evening #1

Course 4 - Splits

Tuesday May 14, 2019 #

6 PM

Running intervals 46:06 intensity: (25 @0) + (1:37 @1) + (10:47 @2) + (14:15 @3) + (19:02 @4) 5.11 mi (9:01 / mi) +107m 8:28 / mi
ahr:152 max:179 slept:7.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Joined Siri for a workout buddy. 5x 90s-60s-30s, with 60s rest between everything. Workout went reasonably well, although I probably could have pushed a little harder on set 2-3. We went up to the sky country trails, which were really nice. And caught a break in the rain today! R knee feeling a little uncomfortable in the warmup and rests, but not noticeable during the fast stuff
8 PM

Climbing 50:00 [1]

Another sesh at SBP. Got one orange and almost got another, which was unexpected! Didn’t even bother trying oranges yesterday

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