Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 30 days ending Apr 30, 2015:

activity

time

miles

Running

18:34:59

129.84

(8:35)

208.96

(5:20)

Soccer

11:45:00

Strength

3:50:00

Orienteering

1:15:00

30c

Total

35:24:59

129.84

208.96

30c

3:12

0:00

» now

Thursday Apr 30, 2015 #

Running warm up/down 12:12 [3] 1.3 mi (9:23 / mi)
shoes: Asics: Gel-Equation 7

Warmup for the 1600m.

Running race 5:40 [5] 1.6 km (3:32 / km)

Not a great race. Went out too fast following a girl who died after lap 1. I stuck with the next girl for another lap, but couldn't keep it up. Next time: get more sleep the night before.

Running warm up/down 7:49 [3] 0.92 mi (8:30 / mi)
shoes: Asics: Gel-Equation 7

Jumpy dog with Sarah and Sam after our race.

Wednesday Apr 29, 2015 #

1 PM

Running 15:00 [3] 1.69 mi (8:53 / mi)
shoes: Asics: Gel-Equation 7

Run in weight training.

4 PM

Running 24:42 [3] 2.94 mi (8:24 / mi)
shoes: Asics: Gel-Equation 7

Irish to Maywood, buildups there, and back to Liberty.

Strength 5:00 [3]

Planks.

7 PM

Soccer 1:30:00 [2]

Last soccer practice of the season, and I ran/moved 2.97 miles during it!

Tuesday Apr 28, 2015 #

Running 58:19 [3] 7.2 mi (8:06 / mi)
shoes: Asics: Gel-Equation 7

Pollo Pasta with the team.

Monday Apr 27, 2015 #

11 AM

Running 3:40 [3] 0.52 mi (7:03 / mi)
shoes: Asics: Gel-Equation 7

2 laps for weight training.

Strength 5:00 [3]

Planks

Strength 30:00 [3]

Bench: 5x 55, 3x 55, 1x 70
Squat: 5x 125, 3x 135, 1x 150
Dumbbell fly: 2 sets 10x 5
Calf raises: 2 sets 10x 25
Bicep curls: 2 sets 10x 10

2 PM

Running intervals 1:01:39 [5] 6.68 mi (9:14 / mi)
shoes: Asics: Gel-Equation 7

Johnson for 2 mile warmup, 4x 300m, 4x 200m, cool down.

59, 58, 56, 57
34, 36, 35, 33

We played really well in this game, and at halftime we were up 3-1. Unfortunately when you only have 11 players and the other team has 18, you get tired a lot faster. They made a comeback and won 4-3.

Saturday Apr 25, 2015 #

Running warm up/down 30:00 [3] 1.5 mi (20:00 / mi)
shoes: Asics: Gel-Equation 7

Warmup laps on the field, stretching, and build ups before the race.

Running race 11:51 [5] 3.2 km (3:42 / km)

I started out the race kind of trying to stay with Carlyn, which meant the first mile was at 5:46, but then I died. I think it would have helped if I was with people for the entire time, but there were a couple laps where I was running alone with no one ahead of me within reach.

Splits: 84, 89, 85, 88, 90, 95, 95, 85

C • ... but less than a quarter... 1

Friday Apr 24, 2015 #

Running 40:00 [3] 4.5 mi (8:53 / mi)
shoes: Asics: Gel-Equation 7

Birthday run! We ran Mini-Q, then did buildups and a cool down. On our run we saw one of those speed limit signs that tells cars how fast they're going (this one flashed 25mph when a car went faster than that), so we waited until there were no cars and then the 8 of us sprinted super fast on the road. But not fast enough because the 25mph never started to flash.

Thursday Apr 23, 2015 #

11 AM

Strength 30:00 [3]

Bench: 5x 50, 3x 50, 1x 70
Squats: 10x 80
Tricep push down: 2 sets 10x 22.5
Lat pull down: 2 sets 10x 35
Lunges: 2 sets 10x 25

Strength 5:00 [3]

Planks

6 PM

Running warm up/down 20:00 [3] 1.5 mi (13:20 / mi)
shoes: Asics: Gel-Equation 7

Warmup for the 800m.

Running race 2:29 [5] 0.8 km (3:06 / km)

73, 76. I was following a girl from the other school, and tried to pass her just as we were coming off of the last corner, but she still had a strong kick left (after winning the 1600m) and she even managed to put some distance in between us. I was .03 seconds away from my PR but since it's the first time I've run the 800 this season and it's not my specialty, I'm happy with it.

7 PM

Running 12:59 [4] 3.2 km (4:03 / km)
shoes: Asics: Gel-Equation 7

Pacing Siri for her first 3200m! Carlyn ran out in front and actually paid attention to the splits, while I ran behind Siri for fun and to encourage her. She was really happy with her time and did very well. :)

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Cool down after it was all done.

Wednesday Apr 22, 2015 #

3 PM

Running 50:00 [3] 6.5 mi (7:42 / mi)
shoes: Asics: Gel-Equation 7

To D. Park, buildups, then back to school.

7 PM

Soccer 1:30:00 [2]

Worked on set pieces for a while and then scrimmaged.

Strength 5:00 [3]

Planks while on the sideline.

Tuesday Apr 21, 2015 #

11 AM

Strength 30:00 [3]

Bench: 5x 50, 3x 50, 1x 70
Squats: 5x 125, 3x 135, 1x 150
Heavy dips: 2 sets 10
Upright row: 2 sets 10x 37
Bicep curls: 10x 15, 10x 10

Strength 8:00 [3]

Abs video!

2 PM

Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

DQ, back to Liberty, 4x 200m buildups, cooldown.

Monday Apr 20, 2015 #

2 PM

Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Asics: Gel-Equation 7

Warmup = Johnson, as always.

Running intervals 30:00 [5] 3.5 mi (8:34 / mi)
shoes: Asics: Gel-Equation 7

Hot hot hot! Started with 4x 100m build ups.
2x 600m, supposed to be faster for the first 200m, then settle into your 3200 pace. For the 400 splits: 89, 87
1 lap rest
4x 400m: 81, 81, 81, 81
1 lap rest
2x 300m: 56, 57

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

Longer version of Johnson, through the woods more.

7 PM

Soccer 1:15:00 [2]

Not a big turnout today.

Sunday Apr 19, 2015 #

Soccer 2:15:00 [4]

70 degrees + sunny = hot. We had all 11 players though so we were able to have a full field. Tied 4-4.

Saturday Apr 18, 2015 #

Running warm up/down 30:00 [2] 2.5 mi (12:00 / mi)
shoes: Asics: Gel-Equation 7

Running around in the warmup area, stretching, build ups, getting ready to race.

Running race 5:26 [5] 1.6 km (3:24 / km)

PR! Splits: 79, 82, 84, 81

I was going to try to run 80's each lap. I was expecting more competition around my goal time since the heat sheet had nearly half of the girls in my heat with season's best times ranging from 5:20 to 5:30. At this race, there were only five who finished in that range.

Friday Apr 17, 2015 #

11 AM

Strength 40:00 [3]

Bench: 5x 55, 3x 55, 1x 70
Squats: 5x 125, 3x 135, 1x 150
Upright row: 2 sets 10x 37
Dumbbell fly: 2 sets 10x 5
Shoulder press: 2 sets 10x 20

2 PM

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

Candy Friday after our run!

Thursday Apr 16, 2015 #

Running 45:00 [3] 5.5 mi (8:11 / mi)
shoes: Asics: Gel-Equation 7

Mini DQ, 4x 200m build ups at Maywood, then back to Liberty.

Wednesday Apr 15, 2015 #

12 PM

Running 10:00 [3] 1.5 mi (6:40 / mi)
shoes: Asics: Gel-Equation 7

Ran the mile in weight training, but I'm not sure if it was an actual mile... We went up and around the baseball and softball fields. After, Carlyn and I ran a 2 lap cool down on the track.

3 PM

Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

We ran Irish, which we haven't done for a while.

Running intervals 25:00 [5] 3.0 mi (8:20 / mi)
shoes: Asics: Gel-Equation 7

4x buildups.

5x 400m: 81, 82, (no time, we stopped at 300m when someone fell), 82, 82.

1 lap rest, then 5x 300m: 60, 59, 59, 58, 58.

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Asics: Gel-Equation 7

Cool down on the track.

7 PM

Soccer 1:30:00 [2]

Fun practice! We had 10 of our 11 girls show up!

Tuesday Apr 14, 2015 #

Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

D. park. The rain held off until about halfway through, but then we were soaked by the end. Of course, as soon as I got home, it stopped raining, and it hadn't been raining at all earlier in the day.

Monday Apr 13, 2015 #

11 AM

Strength 2:00 [3]

Planks.

Strength 40:00 [3]

Bicep curls: 10x 15, 10x 10
Calf raises: 2 sets 10x 20
Leg extension: 2 sets 10x 14
Dumbell fly: 10x 10
Bench: 10x 50, 8x 50, 6x 50
Squat: 10x 105, 8x 110, 6x 115

2 PM

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

Warmup = Johnson.

Running intervals 35:00 [5] 4.0 mi (8:45 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups

2x 800m (2:53, 2:57) - 200m rest between
400m rest
2x 600m (2:07, 2:09) - 200m rest between
600m rest
4x 400m (82, 81, 81, 75) - 200m rest between

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Asics: Gel-Equation 7

Around the track.

7 PM

Soccer 1:30:00 [2]

Yay first time at soccer in a while!

Saturday Apr 11, 2015 #

Event: Rock Creek Ramble 4-hour, 7-hour, 10-hour

Running 1:20:00 [3] 6.5 mi (12:18 / mi)
shoes: Asics: Gel-Equation 7

A nice trail run/hike up Squak Mountain with my sister and dad. We did some walking on the steeper uphill portions, but ran for most of the way.

Note

Change of plans on the rock creek ramble. My sister and I weren't up for doing much today after having gotten back home late last night, and it would be a long drive to go for just Sunday.

Wednesday Apr 8, 2015 #

Running 58:07 [3] 7.4 mi (7:51 / mi)
shoes: Asics: Gel-Equation 7

Run through Central Park!

Monday Apr 6, 2015 #

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

I missed track practice today, so I had to run by myself. :( not fun.

Running tempo 20:00 [5] 2.5 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

8x 30 seconds hard, 30 seconds rest. 2 laps rest, then another 8.

Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)
shoes: Asics: Gel-Equation 7

Cool down on the track.

Saturday Apr 4, 2015 #

Event: Ultimate Orienteer #2 (Score O) - Lincoln Tree Farm

11 AM

Orienteering race 1:15:00 [3]
30c

Score-O! Lots of fun but I didn't think I was going to be able to get to all the controls within the 90 minutes. I was wrong. So that made for some interesting route choices going back to the controls I skipped...

3 PM

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Warmup.

Running race 11:57 [5] 3.2 km (3:44 / km)

Second meet of this season, first 3200. It went okay, but I'm looking to do better next time.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Cool down.

Friday Apr 3, 2015 #

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

DQ run with the team, 4 buildups, 2 laps around the track.

Thursday Apr 2, 2015 #

11 AM

Strength 30:00 [3]

Bench: 10x 50, 8x 50, 6x 50
Squat: 10x 105, 8x 110, 6x 115
Bicep curl: 2 sets 10x 15
Lat pull down: 2 sets 10x 37
Tricep push down: 2 sets 10x 22.5

I exchanged the assigned lunges for bicep curls today... Didn't want to get tired before the track meet.

4 PM

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

I was leading the girls warming up for the 1600 today and we started warming up a bit too early because I haven't had experience with the timing of events yet this year...

Running race 5:33 [5] 1.6 km (3:28 / km)

My first track race of this year! I think it went well, considering that it is my first race. My dad said my splits were 83, 85, 87, 79. I was trying to run with the first group of girls, but they slowed down considerably, and I didn't pass them until just before the last lap. I can definitely work on my pacing.

6 PM

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

A couple laps and short versions of buildups just to get warmed back up.

Running race 1:06 [5] 0.4 km (2:45 / km)

I really wanted to do the 4x400m, so I gathered three other girls to run it with me. None of them were especially fast, and we had all run other events earlier in the afternoon, but it was still fun. We got lapped by the first guys team, which meant that they were already done by the time I started the anchor leg...

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

3 laps on the grass.

Wednesday Apr 1, 2015 #

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

DQ, buildups, 2 laps around the track.

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