Training Log Archive: TyrannosaurusIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Note
Unfortunately couldn't make it to the Night O'. :(
9 AM
Soccer warm up/down 45:00 [2]
10 AM
Soccer 1:30:00 [4]
4-2 loss. We didn't play our best, but it wasn't awful either.
Friday Feb 27, 2015 #
11 AM
Strength 8:00 [3]
8 minute ab video.
Strength 30:00 [3]
Went up in weights and reps.
Bench: 10x 45, 8x 45, 6x 50
Squat: 10x 100, 8x 105, 6x 110
Dumbell flys: 2 sets 10x 5
Shoulder press: 2 sets 10x 20
Upright row: 2 sets 10x 37 (37 seems like a random weight BUT the machine is 12 by itself. Add 25 and there you go. Also the discovery - which only happened today - that the machines already had weight made it seem much more impressive!)
Bench: 10x 45, 8x 45, 6x 50
Squat: 10x 100, 8x 105, 6x 110
Dumbell flys: 2 sets 10x 5
Shoulder press: 2 sets 10x 20
Upright row: 2 sets 10x 37 (37 seems like a random weight BUT the machine is 12 by itself. Add 25 and there you go. Also the discovery - which only happened today - that the machines already had weight made it seem much more impressive!)
3 PM
Running 46:00 [3] 6.1 mi (7:32 / mi)
shoes: Asics: Gel-Equation 7
With Siri and Carlyn. I definitely felt my quads after today's squats in weight training. We ran DQ, did 4x 100m build ups when we got back, and Carlyn and I continued with a mile around the track.
Wednesday Feb 25, 2015 #
12 PM
Strength 20:00 [3]
Played east running games for most of weight training, so we got the rest of the time to ourselves... Carlyn and I chose core.
7 PM
Soccer 1:30:00 [2]
Tuesday Feb 24, 2015 #
Running 40:00 [2] 4.5 mi (8:53 / mi)
shoes: Asics: Gel-Equation 7
Ran with Siri from school, showed her the DQ run. It was pretty slow and easy.
Monday Feb 23, 2015 #
11 AM
Strength 30:00 [3]
Squats: 3x 90, 3x 95, 7x 100
Calf raises: 2 sets of 10x 30
Leg curls: 2 sets of 10x 20
Leg extension: 10x 20
Bench: 3x 45, 3x 45, 7x 50
Calf raises: 2 sets of 10x 30
Leg curls: 2 sets of 10x 20
Leg extension: 10x 20
Bench: 3x 45, 3x 45, 7x 50
4 PM
Armchair Orienteering 1:00:00 [0]
7 PM
Soccer 1:30:00 [2]
We had an easy practice because our coach didn't want to push us after having two games this weekend, but this mostly meant that we didn't work on things that we should.
Sunday Feb 22, 2015 #
8 AM
Soccer warm up/down 45:00 [2]
Warmup for the game. Missing the team warmups makes it hard to play so I'm glad I was able to make it.
9 AM
Soccer 1:30:00 [4]
We won 3-1! Been a while since we've come away with a W so it felt good.
Saturday Feb 21, 2015 #
10 AM
Orienteering race 49:05 [3] 3.6 km (13:38 / km) +145m 11:21 / km
13c
This did not go well. I made mistakes and was unsure of myself so was going slowly. I guess everyone has those days, but disappointing that it had to be the last WIOL meet.
11 AM
Soccer 1:00:00 [4]
Missed warmups and the start of the game. We lost 3-0, but didn't actually play poorly, the other team just got lucky. On another day we could have won.
5 PM
Strength 15:00 [3]
Friday Feb 20, 2015 #
Strength 21:00 [3]
Planks, several variations of crunches, bicycles, Russian twists, flutter kicks, other core exercises.
Running 24:45 [3] 3.2 mi (7:44 / mi)
shoes: Asics: Gel-Equation 7
Laps around the neighborhood.
Thursday Feb 19, 2015 #
Strength 20:00 [3]
Running 18:20 [3] 2.5 mi (7:20 / mi)
shoes: Asics: Gel-Equation 7
I had always thought this was a three mile run, but I guess it isn't...
Wednesday Feb 18, 2015 #
Soccer 1:30:00 [3]
Good practice, we had intensity yet still laughed and had fun.
Running intervals 2:00 [5]
2 full field sprints with three other teammates after practice.
Strength 3:00 [3]
With a couple girls after the sprints. Russian twists, bicycles, mountain climbers, plank, penguin.
Armchair Orienteering 30:00 [0]
First of 4 armchair trainings for this week, focusing on collecting features.
Tuesday Feb 17, 2015 #
Running 1:10:00 [2] 5.0 mi (14:00 / mi)
shoes: Asics: Gel-Equation 7
Easy run with Siri on Cougar Mountain, taking Shy Bear home from 900. The first 1.5 miles are uphill, and we started out too fast for Siri which meant numerous stretch breaks and stints of walking. We saw the distance team out running too.
Armchair Orienteering 30:00 [0]
Training that Erin sent out. Looking at middle race from JWOC in Italy and drawing in a route.
Monday Feb 16, 2015 #
Cycling 1:45:00 [1] 15.0 mi (8.6 mph)
Riding my mountain bike on the roads/sidewalks (weird, I know) with my family. We went around Vancouver on the seaside trail. Vancouver is so pretty!
Sunday Feb 15, 2015 #
9 AM
Orienteering race 20:34 [5] 2.3 km (8:57 / km)
11c
At centennial park. This was the set-up race for the chase in the afternoon. There were tons of stairs which were exhausting but I was happy with how it went overall.
11 AM
Orienteering 22:47 [5] 2.8 km (8:08 / km)
20c
The chase, at south surrey bike park. I started 3rd in the chase, but I got passed. There was a maze of trails that was very confusing at times. I was able to successfully relocate early on which was encouraging (although not encouraging that I had to relocate).
Orienteering 30:00 [2]
Going back and reviewing/running some of the legs of the chase with Tori, Tori, and Siri.
1 PM
Orienteering 30:00 [3]
This last training was a dice-O which was exciting, but Siri and I had to go to all the controls twice, except for the last one. I think we still ended up finishing before a couple teams though.
5 PM
Strength 5:00 [3]
This was way harder than it should have been... I'm so tired from this weekend. I just realized that Julia and I never did our core together :( I had completely forgotten about it.
Saturday Feb 14, 2015 #
9 AM
Orienteering 40:00 [2]
Cypress falls partner training that I did with Siri. We had separate maps with separate controls. For the first loop, we followed along while the other one was leading, but for the second loop we didn't, and practiced relocation, which was a fun challenge.
11 AM
Orienteering race 33:52 [5] 2.7 km (12:33 / km) +130m 10:07 / km
15c
Grousewoods race, the second race of the camp. It went okay, there was one section of forest that I think slowed me down the most.
12 PM
Orienteering 30:00 [2] 2.4 km (12:30 / km)
Compass training which was good practice.
2 PM
Orienteering 18:25 [3] 2.1 km (8:46 / km)
2 person relay at deep cove. Siri and I did okay, our overall time was 36:32.
3 PM
Orienteering race 19:10 [5] 3.1 km (6:11 / km)
1 person relay for the third race this weekend. It had 3 separate loops and was fast-paced and fun. I was super tired but so was everyone else. Felt better about this race than the one earlier in the morning.
Friday Feb 13, 2015 #
Event: 10th Annual Sprint Camp
2 PM
Orienteering 20:00 [3]
We arrived late to the first training at the Vancouver Sprint Camp (had some important morning classes) so all the controls had already been picked up. My sister and I grabbed maps and ran through part of the course together. I treated it as more of a warmup for the first race.
3 PM
Orienteering race 18:34 [5] 2.8 km (6:38 / km)
25c
I was pretty happy with how this race went. I messed up on the first control a little bit but other than that I did pretty well. I focused on reading ahead which definitely helped, but I feel like I could have gone just a bit faster overall.
9 PM
Strength 10:00 [3]
Planks, crunches, flutter kicks, Russian twists, more planks.
Thursday Feb 12, 2015 #
Running 13:00 [3] 1.5 mi (8:40 / mi)
shoes: Asics: Gel-Equation 7
Mile time trial for weight training. But according to Carlyn's watch, the "mile" was only 3/4 mile... We kept running while waiting for everyone to finish.
Strength 30:00 [3]
Lunges: 10x 10, 10x 15
Tricep pull down: 10x 12.5, 10x 17.5
Lat pull down: 10x 25
Bench: 2 sets 3x 45, 1 set 6x 50
Squats: 3x 90, 3x 95, 10x 100
Tricep pull down: 10x 12.5, 10x 17.5
Lat pull down: 10x 25
Bench: 2 sets 3x 45, 1 set 6x 50
Squats: 3x 90, 3x 95, 10x 100
Wednesday Feb 11, 2015 #
Soccer 1:30:00 [2]
Pretty regular practice.
Strength 11:00 [3]
Upped my planking time to 9 min then finished off with crunches and Russian twists.
Tuesday Feb 10, 2015 #
Running 10:00 [3]
I forgot my shoes today, but naturally I thought it would be fine to wear my vans: feet aren't super important for weights. Then someone asked me if I was really wearing vans for the pacer test. So I ran the pacer with vans....
Strength 30:00 [3]
Shoulder shrugs: 10x 10, 10x 15
Bicep curls: 2 sets 10x 10
Assisted dips: 2 sets 10x (I think that's its name... the machine was on 55)
Bench: 2 sets 3x 45, 1 set 6x 50
Squats: 3x 90, 3x 95, 10x 100
Bicep curls: 2 sets 10x 10
Assisted dips: 2 sets 10x (I think that's its name... the machine was on 55)
Bench: 2 sets 3x 45, 1 set 6x 50
Squats: 3x 90, 3x 95, 10x 100
Strength 6:00 [3]
5min planks, 1 min Russian twists.
Monday Feb 9, 2015 #
Soccer 1:30:00 [3]
Running 5:00 [5]
Running one set of suicides right after practice with several teammates.
Saturday Feb 7, 2015 #
10 AM
Orienteering race 37:05 [5] 4.5 km (8:14 / km) +150m 7:04 / km
8c
Muddy day... I got to the point where I stopped trying to go around the puddles. Still fun though!
11 AM
Orienteering (Phone) 40:00 [0]
After we raced varsity, instead of running long advanced, Charlotte and I did phone orienteering. I navigated and she ran first. I did pretty well as the navigator: other than ending up in a dog park rather than at the first control, we stayed on track. The course was 2.7km with 7 controls.
Orienteering (Phone) 30:00 [3] 3.0 km (10:00 / km)
9c
Phone O' part two: Charlotte navigated and I ran. We got lost several times (heading the complete wrong direction at the start b/c map was mis-oriented, making a couple wrong turns) but I periodically described what I was seeing and which way I was going so we were always able to work it out without much difficulty. This was the first time I'd tried phone orienteering and it was really fun. It also forced both the navigator and the runner to be super observant.
2 PM
Soccer warm up/down 30:00 [3]
Short warmup because the fields we being used for other games and there was hardly any space to warmup outside of the fields.
3 PM
Soccer 1:30:00 [3]
0-2 loss. Cold, rainy, windy, and miserable. We should have won.
Friday Feb 6, 2015 #
Strength 40:00 [3]
Bench: 2 sets 3x 45, 1 set 6x 50
Squats: 3x 90, 3x 95, 15x 100
Dumbbell fly: 2 sets 10x 10
Shoulder press: 2 sets 10x 10
Upright row: 10x 10
Squats: 3x 90, 3x 95, 15x 100
Dumbbell fly: 2 sets 10x 10
Shoulder press: 2 sets 10x 10
Upright row: 10x 10
Strength 5:00 [3]
Wednesday Feb 4, 2015 #
1 PM
Strength 30:00 [3]
Maxed on bench and squats. Bench=55. Squats=110.
Strength 7:00 [3]
Planks and Russian twists. Carlyn and I have decided to always do some core in weight training.
3 PM
Running 35:00 [3] 4.5 mi (7:47 / mi)
shoes: Asics: Gel-Equation 7
Ran DQ with Carlyn. We kept up with the guys for the first half but then fell back a little bit.
After, Carlyn did extra on the track but my legs were already kinda sore (running on Monday? Squats?) and I didn't want to push it with having soccer tonight too.
After, Carlyn did extra on the track but my legs were already kinda sore (running on Monday? Squats?) and I didn't want to push it with having soccer tonight too.
7 PM
Soccer 1:30:00 [3]
Did some normal drills and ended with scrimmage. At the end, we ran lines which was pretty tiring after everything else today.
Monday Feb 2, 2015 #
11 AM
Strength 1:00 [3]
15 pushups, 30 crunches.
Running 5:00 [1]
Super easy warmup run for weight training. Every so often we would stop and do 5 pushups, crunches, or jumping jacks.
Strength 30:00 [3]
Benching 45lbs: 3 sets of 5.
Squats 65lbs: 3 sets of 10, 8, then 6.
Bicep curls w/ 10lbs
Hamstring thing 25lbs: 5 each leg.
Squats 65lbs: 3 sets of 10, 8, then 6.
Bicep curls w/ 10lbs
Hamstring thing 25lbs: 5 each leg.
Strength 5:00 [3]
Planks.
2 PM
Running 38:00 [3] 5.0 mi (7:36 / mi)
shoes: Asics: Gel-Equation 7
Ran DQ with Carlyn and then 1.5 laps on the track to bring it up to 5mi. I normally wouldn't run on the days that I have soccer too, but I don't think I'll be able to run tomorrow so this was partially to make up for that.
7 PM
Soccer 1:30:00 [3]
Pretty good practice. Worked on moves, long balls, and then scrimmaged with the younger girls and a guys team. It was nice to play with the guys since they play so much faster than the younger girls and it actually made it a good scrimmage.
Sunday Feb 1, 2015 #
Strength 7:00 [3]
Other 7:00 [3]
I didn't have anyone to run with, so I went on my trampoline instead. I was going to do it for longer but I've learned why we don't use it in the winter: wet and cold on my feet!
Strength 7:00 [3]
Finished up with more core inside where it's warm.