Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Snell

In the 7 days ending Mar 21, 2015:

activity

time

miles

Track

1:46:40

4.15

6.68

Map Training

1:15:00

Strengthening

58:00

Yoga/Stretching

25:00

Etc.

18:00

2.0

(9:00)

3.22

(5:36)

Running

8:15

1.12

(7:22)

1.8

(4:35)

Weight Training

5:00

Total

4:55:55

7.27

11.7

1:19

0:00

» now

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)

Note

It's easier to just abbreviate when typing the exercise. ALT- Alternating from left to right during the exercise. L- left, R- right, B- both (left & right leg, arm, or side at the same time), depending on the exercise.

6 PM

Yoga/Stretching warm up/down (Yoga & Stretching) 25:00 [4]

7 PM

Strengthening (Ab Workout) 23:00 [5]

3 sets of 20:
- Crunches, B
- Bicycles, ALT
- Russian Twists, ALT
- Shoulder Touches, ALT
- V-form, B

* :30 planks in between each exercise for 1st set, total of 2:30. 10 sit-ups in between each exercise for 2nd set, total of 50. :15 left/right side planks in between each exercise, total of 2:30.*

Friday Mar 20, 2015 #

Note

I ran first leg of the 4×4 relay as well as anchor for the 4×1 relay. Wasn't feeling up to the 800 m run today.

Track warm up/down (Warm-up/Cool down) 5:00 [3] 0.8 mi (6:15 / mi)
shoes: Nike MD 7 Track Spikes

Jogged warm-up 400 m at (1:30), 200 m after each event at (:45) and 100 m before each race at (:25).

7 PM

Track race 5:56 [5] 1.0 mi (5:56 / mi)
shoes: Nike MD 7 Track Spikes

Thursday Mar 19, 2015 #

Note

Track meet tomorrow.

4 PM

Track warm up/down (Warm-up) 1:30 [3] 0.25 mi (6:00 / mi)
shoes: Under Armour

Really light, slow and steady warm-up jog.

Track (Stretching/Warm-up Drills) 45:00 [4]
shoes: Under Armour

Lots and lots of stretching and basic technique drills.

7 PM

Map Training 10:00 [4]

Wednesday Mar 18, 2015 #

Track warm up/down (Cool down) 4:00 [4] 0.35 mi (11:26 / mi)
shoes: Nike MD 7 Track Spikes

Jogged 200 m as a cool down after each event. I did a total of 3 today.

7 PM

Track race (Meet #5) 5:55 [5] 1.0 mi (5:55 / mi)
shoes: Nike MD 7 Track Spikes

Need to work on building up speed in the 3rd lap, it's always where I seem to lose the most time.

Tuesday Mar 17, 2015 #

Note

Track meet tomorrow.

3 PM

Track warm up/down (Warm-up/Drills) 20:00 [4]
shoes: Under Armour

Usual team warm-up drills/stretching. Finished with 3 sprints equivalent to 200 m.

4 PM

Track 4:19 [4] 0.75 mi (5:45 / mi)
shoes: Under Armour

Track intervals 15:00 [5]
shoes: Under Armour

Worked on hard sprints. A little over 100 m each. Each interval was a sprint from one corner of the football field to the next, jog to the next corner and sprint to the diagonal jog back to starting point. Repeated this 5 times.

6 PM

Strengthening (Ab/Leg/Core) 35:00 [4]

* calf raises (20 reps/per)
- left/right/both legs
* crunches (35)
* bridge (20 reps/per)
- left/right leg lift
- normal
* planks
- normal/middle (45 secs)
- right/left (25 secs)
* squats (15/variation)
- 4 variations total
* Leg lifts (35 reps/per)
- left/right leg

Weight Training 5:00 [4]

Upper body/arm strengthening with light weights.

Monday Mar 16, 2015 #

4 PM

Map Training (Route Choice) 20:00 [4]

Map training exercise of the week.

Sunday Mar 15, 2015 #

2 PM

Etc. warm up/down (Walking) 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Under Armour

3 PM

Running intervals (Training) 8:15 [5] 1.12 mi (7:22 / mi)
shoes: Under Armour

Training for the 1600 m run. 1, 400 m run at 1:20. 4, 100 m stride sprints at :20. 1, 800 m run at 2:40. 1, 200 m stride sprint at :35. :20 sec rest in between each interval.

4 PM

Map Training (Skills/Techniques) 45:00 [5]

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