Training Log Archive: AnnaIn the 7 days ending Feb 19, 2006:
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Sunday Feb 19, 2006 #
orienteering race 43:15 [4] *** 4.31 km (10:02 / km)
spiked:10/13c shoes: soccer shoes
running warm up/down 24:30 [3] 2.8 mi (8:45 / mi)
shoes: New red &gray
Saturday Feb 18, 2006 #
Event: GEORGIA NAVIGATOR CUP
orienteering race 53:42 [3] *** 5.36 km (10:01 / km)
spiked:5/10c shoes: soccer shoes
Thursday Feb 16, 2006 #
cycling (on trainer) 1:16:45 [2]
swim practice got called after a 400 warmup because of a tornado warning. Nothing happened, though. I would have gone to running, but it was already 3:40, and practice starts at 3:45. By the time I got home, it wasn't even raining.
Wednesday Feb 15, 2006 #
running tempo 44:46 [4] 6.0 mi (7:28 / mi)
shoes: New red &gray
Mile 1: 7:35 Pace: 7:35
Miles 2-3: 15:29 Pace: 7:45
Miles 4-6: 21:43 Pace: 7:14
Coach Crowe called this something like a "steady state run," and we were supposed to run each mile at 7:40, but I don't know why it wasn't just a tempo run. Near the end, he didn't make it to the mile markers to take our splits, so we didn't know how fast we were running. Ali has a tendency to chase anybody in front of her without knowing it, so I knew we were probably going too fast. On the last mile, I picked it up since I knew we were almost done.
Miles 2-3: 15:29 Pace: 7:45
Miles 4-6: 21:43 Pace: 7:14
Coach Crowe called this something like a "steady state run," and we were supposed to run each mile at 7:40, but I don't know why it wasn't just a tempo run. Near the end, he didn't make it to the mile markers to take our splits, so we didn't know how fast we were running. Ali has a tendency to chase anybody in front of her without knowing it, so I knew we were probably going too fast. On the last mile, I picked it up since I knew we were almost done.
Tuesday Feb 14, 2006 #
cycling (on trainer) 38:38 [2]
shoes: New red &gray
swimming 1:00:00 [4] 3.8 km (15:47 / km)
4 100's freestyle (20 sec rest)
9 100's freestyle (1-3 20 sec rest, 4-6 15, 7-9 10)
12 50's, (1st 25 stroke, 2nd 25 kick) 1-6 butterfly, 7-12 breaststroke
8 75's kick 1-4 flutter, 5-8 choice
8 25's flutter kick as fast as possible
300 dolphin kick on side
300 freestyle
200 IM
2 100's freestyle
8 25's freestyle as fast as possible.
I got the freestyle breathing down today, even though it took me awhile to relax. With all the swimming we did, I would have been miserable if I had kept having trouble like yesterday.
We're supposed to do flip turns on Thursday.
9 100's freestyle (1-3 20 sec rest, 4-6 15, 7-9 10)
12 50's, (1st 25 stroke, 2nd 25 kick) 1-6 butterfly, 7-12 breaststroke
8 75's kick 1-4 flutter, 5-8 choice
8 25's flutter kick as fast as possible
300 dolphin kick on side
300 freestyle
200 IM
2 100's freestyle
8 25's freestyle as fast as possible.
I got the freestyle breathing down today, even though it took me awhile to relax. With all the swimming we did, I would have been miserable if I had kept having trouble like yesterday.
We're supposed to do flip turns on Thursday.
Monday Feb 13, 2006 #
swimming 45:00 [3]
My first swim practice. The coach said that the easiest way for me to practice with them was to fill out the forms, then quit when my foot gets better, which should be Thursday at the latest (my fingers are crossed).
I got there late, then I did a 50 of freestyle. Then 4 25's of flutter kick, then 4 50's of flutter kick, with 20 sec rest between them. Then we did 6 25's working on our freestyle form. Then I did 5 50's freestyle and 5 50's breast stroke with 15 sec rest between each. On freestyle, I still have trouble relaxing my breathing, so that is what I want to improve by the end of the week.
I got there late, then I did a 50 of freestyle. Then 4 25's of flutter kick, then 4 50's of flutter kick, with 20 sec rest between them. Then we did 6 25's working on our freestyle form. Then I did 5 50's freestyle and 5 50's breast stroke with 15 sec rest between each. On freestyle, I still have trouble relaxing my breathing, so that is what I want to improve by the end of the week.