Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nat and the Hat

In the 7 days ending Dec 3, 2016:

activity	#	time	miles		km		+m
Running	8	2:07:37	16.36	(7:48)	26.33	(4:51)	4
Core/Strength	5	1:34:00	0.75		1.2
Stretching	5	1:20:00
Cycling	1	21:00
Total	11	5:22:37	17.1		27.52		4

2:29

0:00

» now

Saturday Dec 3, 2016 #

10 AM

Running warm up/down (Gee Gees - Track & Field) 15:00 [1] 2.8 km (5:21 / km)
shoes: Mizuno Wave Inspire 12

First track meet of the season in Ithaca, NY! Warm up before the 4x800. ~14 laps of the track.

Core/Strength warm up/down (Gee Gees - Track & Field) 25:00 [1]
shoes: Mizuno Wave Inspire 12

Lots of warm up exercises!

11 AM

Running race (Gee Gees - Track & Field) 2:39 [4] 0.8 km (3:19 / km)
shoes: N2 1080V2 New Balance

Ran the 2nd leg in the 4x800m. We placed 6th overall and our total time was ~10:22. :) Haven't done a relay pass in a while... t'was interesting!

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Inspire 12

Light warm down with the girls after the 4x800.

Stretching warm up/down (and rolling) 20:00 [1]
shoes: Mizuno Wave Inspire 12

Long break between the relay and the 3000 so made sure to get a good stretch in.

2 PM

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 1.6 km (6:15 / km)
shoes: Mizuno Wave Inspire 12

Short warm up with the XC gals before the 3000m.

Core/Strength warm up/down (Gee Gees - Track & Field) 25:00 [1]
shoes: Mizuno Wave Inspire 12

Full dynamic warm up + strides.

3 PM

Running race (Gee Gees - Track & Field) 11:39 3.0 km (3:53 / km)
shoes: N2 1080V2 New Balance

Interesting race.... laps were miscounted so Jenn and I were under "DNF".... -_- You would think they would do a better job at telling us how many laps we have left! Oh well... next time... Not a great race for me would have like to go closer to 11 minutes/high 10's. Was at 10:57 at lap 14 (which I was sure was lap 15 but apparently it wasn't...)

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 1.4 km (7:09 / km)
shoes: Mizuno Wave Inspire 12

Light warm down.

Stretching warm up/down (Gee Gees - Track & Field) 20:00 [1]
shoes: Mizuno Wave Inspire 12

Stretching while cheering on the girls 4x4 relays.

Thursday Dec 1, 2016 #

10 PM

Cycling 21:00 [1]
shoes: N2 1080V2 New Balance

Stretching 15:00 [1]

Wednesday Nov 30, 2016 #

9 AM

Core/Strength (and stretching) 15:00 [2]

7 PM

Running warm up/down (Gee Gees - Track & Field) 5:50 [1] 1.28 km (4:33 / km)
shoes: Mizuno Wave Inspire 12

Short warm up with Holly since we were a bit late.

Core/Strength warm up/down (Gee Gees - Track & Field) 10:00 [1]
shoes: Mizuno Wave Inspire 12

Warm up continued.

Running intervals (Gee Gees - Track & Field) 5:44 1.2 km (4:47 / km)
shoes: Mizuno Wave Inspire 12

200m @ 1500 pace, w/ 30s rest 40s
1K @ ~1500 pace (went a bit slower...) 3:40

Running warm up/down (Gee Gees - Track & Field) 4:18 [1] 0.8 km (5:22 / km)
shoes: Mizuno Wave Inspire 12

Cool down after the first part of the workout.

8 PM

Running intervals (Gee Gees - Track & Field) 5:32 [3] 1.6 km (3:27 / km)
shoes: Mizuno Wave Inspire 12

4 x 400m w/ 1min recovery. Paced w/ Jess and Holly.
1:23.9
1:26.3
1:24.6
1:23.1

Running warm up/down (Gee Gees - Track & Field) 4:30 [1] 0.8 km (5:37 / km)
shoes: Mizuno Wave Inspire 12

Short warm down w/ Holly.

Stretching warm up/down (Gee Gees - Track & Field) 15:00 [1]
shoes: Mizuno Wave Inspire 12

Monday Nov 28, 2016 #

5 PM

Running warm up/down (Gee Gees - Track & Field) 10:00 [1] 2.0 km (5:00 / km)
shoes: Mizuno Wave Inspire 12

Warm up (5 laps of the track).

Core/Strength warm up/down (Gee Gees - Track & Field) 19:00 [2] 1.2 km (15:50 / km)
shoes: Mizuno Wave Inspire 12

Circuit:
5 minutes of exercises, 400m tempo
5 minutes of exercises, 400m tempo
5 minutes of exercises, 400m tempo

6 PM

Running intervals (Gee Gees - Track & Field) 19:05 4.0 km (4:46 / km) +4m 4:45 / km
shoes: Mizuno Wave Inspire 12

200m steady, 200m EZ (time= 41.25)
600m steady, 400m EZ (time= 2:06.87)
800m steady, 400m EZ (time= 3:16.42)
800m steady, 400m EZ (time= 3:07.74)
200m steady (time= 39.33)

Running warm up/down (Gee Gees - Track & Field) 2:00 [1] 0.64 km (3:06 / km)
shoes: Mizuno Wave Inspire 12

EZ warm down after the first part of the workout.

Running intervals (Gee Gees - Track & Field) 4:30 [3] 1.2 km (3:45 / km)
shoes: Mizuno Wave Inspire 12

6 x 100m sprints @ middle distance/long sprint pace w/ jog backs
21.72
17.34
18.56
19.18
17.06
17.09

Running warm up/down (Gee Gees - Track & Field) 6:50 [1] 1.2 km (5:42 / km)
shoes: Mizuno Wave Inspire 12

3 laps for warm down.

7 PM

Stretching warm up/down (Gee Gees - Track & Field) 10:00 [1]
shoes: Mizuno Wave Inspire 12

« Earlier | Later »