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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Sep 9, 2019:

activity # timemileskm+m
  Orienteering4 3:26:30 14.49(14:15) 23.32(8:51) 77522c
  Running6 2:46:43 17.29(9:39) 27.83(5:59) 340
  Strength1 5:00
  Total6 6:18:13 31.78 51.15 111622c
  [1-5]6 6:14:22
averages - sleep:6.9

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Monday Sep 9, 2019 #

7 PM

Running 39:59 intensity: (26 @0) + (32 @1) + (12:04 @2) + (26:57 @3) 4.51 mi (8:52 / mi) +72m 8:27 / mi
ahr:140 max:159 slept:6.5 shoes: Asics Gel-Excite 4 - Blue (#2)

Easy run on Peet’s. Started out faster than I should have, but I was cold and trying to warm up. Relaxing run!

Strength 5:00 [1]

Core

Sunday Sep 8, 2019 #

8 AM

Running warm up/down 11:14 intensity: (16 @0) + (1:40 @1) + (6:14 @2) + (3:04 @3) 1.1 mi (10:13 / mi) +17m 9:44 / mi
ahr:131 max:151 shoes: Brooks Launch 6 - Coral

Orienteering race 18:46 intensity: (10 @1) + (9 @2) + (1:37 @3) + (15:45 @4) + (1:05 @5) 2.03 mi (9:15 / mi) +58m 8:29 / mi
ahr:169 max:188 22c slept:7.0 shoes: Brooks Launch 6 - Coral

Nationals Sprint
Felt like I was hesitating a lot, and making questionable route choices. I also had several mistakes in the control circles, looping around thickets or misreading wall corners. Somehow I was 3rd in this, although I don’t feel like it was warranted.

Running warm up/down 10:55 intensity: (31 @1) + (7:20 @2) + (3:04 @3) 0.96 mi (11:22 / mi) +15m 10:51 / mi
ahr:135 max:150 shoes: Brooks Launch 6 - Coral

12 PM

Orienteering race 22:59 intensity: (5 @0) + (7 @1) + (9 @2) + (23 @3) + (19:19 @4) + (2:56 @5) 2.71 mi (8:29 / mi) +66m 7:53 / mi
ahr:172 max:186 shoes: Brooks Launch 6 - Coral

Relay!
Very fun, and I was on a non competitive team with Bill and my mom. Glad that I ran the first leg to get in good relay practice with the other USA women. Ran off behind Julia in the opposite direction during the first butterfly loop so clearly this is still something that I could use more experience with.
Great weekend overall, and I’m glad I made the trip happen. Next weekend: SART, and then I’m settling in for what will probably be a long winter in Montana

Running warm up/down 9:02 intensity: (57 @2) + (8:05 @3) 0.87 mi (10:23 / mi) +25m 9:32 / mi
ahr:147 max:156 shoes: Brooks Launch 6 - Coral


Sprint 1 - Splits

Saturday Sep 7, 2019 #

9 AM

Running warm up/down 12:57 intensity: (16 @0) + (1:29 @1) + (3:27 @2) + (1:20 @3) + (3:10 @4) + (3:15 @5) 1.24 mi (10:26 / mi)
ahr:153 max:187 shoes: VJ Bold (pink)

Orienteering race 1:25:01 intensity: (13 @1) + (42 @2) + (7:45 @3) + (1:12:21 @4) + (4:00 @5) 5.64 mi (15:04 / mi) +443m 12:07 / mi
ahr:169 max:185 slept:8.0 shoes: VJ Bold (pink)

Nationals long. Much better than the middle the previous day. I successfully pulled off running with more confidence. When I started to make mistakes, I realized what I was doing and I was able to correct reasonably early. I did pick the wrong route on at least one of the long legs. Overall, I’m satisfied with my race, but I’m also eager to have better races than this.

Running warm up/down 15:59 intensity: (18 @1) + (4:23 @2) + (11:18 @3) 1.44 mi (11:06 / mi) +44m 10:09 / mi
ahr:143 max:154 shoes: VJ Bold (pink)


F21E Long - Splits

Friday Sep 6, 2019 #

Event: BAOC: U.S. Nationals
 
12 PM

Orienteering warm up/down 27:28 intensity: (2:46 @0) + (12:23 @1) + (12:09 @2) + (10 @3) 1.16 mi (23:41 / mi) +70m 19:57 / mi
ahr:117 max:147 shoes: VJ Bold (pink)

Model map with Siri. We did not do our orienteering well.

Running warm up/down 3:06 intensity: (22 @1) + (1:02 @2) + (1:42 @3) 0.31 mi (10:00 / mi)
ahr:139 max:154 shoes: VJ Bold (pink)

Running warm up/down 8:45 intensity: (41 @1) + (2:44 @2) + (5:14 @3) + (6 @4) 0.88 mi (9:57 / mi) +46m 8:34 / mi
ahr:139 max:165 shoes: VJ Bold (pink)

Orienteering race 52:16 intensity: (6 @1) + (15 @2) + (32 @3) + (39:56 @4) + (11:27 @5) 2.95 mi (17:43 / mi) +138m 15:28 / mi
ahr:174 max:184 slept:4.0 shoes: VJ Bold (pink)

Oof. Forgot to clear and check, which is SUCH a dumb mistake to make. Yes, the start was hectic, but that was still entirely my fault. Made me feel better that Cristina also didn’t see the clear/check though. So, I recorded 4 controls on my epunch, and the rest manual punching. But, I think I missed manually punching control 5 by imagining a beep on my second time trying with the epunch. Unfortunate.
Aside from that, my orienteering wasn’t great either. In fact, it was pretty terrible. I was hesitant and made lots of small bobbles, and the terrain kicked my butt. Mentally, I wasn’t ready for this race, and it showed.
Wow okay that all sounds pretty negative. Sure, I’m a bit disappointed in this race, but I’m not extremely upset about it. It’s a learning experience to move on from. Tomorrow’s goal is moving through the terrain with more confidence. And to clear and check before I start ;-)

Running warm up/down 19:50 intensity: (2:20 @2) + (15:05 @3) + (2:25 @4) 1.75 mi (11:20 / mi) +88m 9:48 / mi
ahr:150 max:163 shoes: VJ Bold (pink)

With a little squad of Julia, Siri, and AJ
C • mistakes 2

Red X Middle - Splits

Wednesday Sep 4, 2019 #

8 PM

Running 34:56 intensity: (2 @0) + (23 @1) + (32 @2) + (23:30 @3) + (10:29 @4) 4.23 mi (8:15 / mi) +34m 8:04 / mi
ahr:156 max:176 slept:8.0 shoes: Asics Gel-Excite 4 - Blue (#2)

Darkness came quickly, so I kept this short. Got in 6x 30-30 strides, which felt really good to get some faster turnover in. Stoked to fly out to CA Friday morning!!
C • Nationals 2

Tuesday Sep 3, 2019 #

Note
slept:8.0 (rest day)

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