Training Log Archive: jcolleranIn the 28 days ending Feb 28, 2018:
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Wednesday Feb 28, 2018 #
Ultimate Frisbee (Tryouts) 1:30:00 [4]
ahr:120 max:152 rhr:68 (injured)
Bigger field to work with so we only did one lap to warm up but did the same amount of dynamic stretching and accelerators. Passing and catching to warm up our arms. One sided scrimmage to work on zone for the people who were not there yesterday, then switched. Demoed for the rest of the team for deep-deep. Scrimmaged with 2 teams and 1 substituting team, full field and a lot of running. Fast passes with a partner. 2 suicides.
Tuesday Feb 27, 2018 #
Ultimate Frisbee (Tryouts) 1:30:00 [3]
ahr:119 max:150 rhr:68 (injured)
Long warm-up with 3 jogged laps, dynamic stretching, accelerators, and decelerators. Working with zone defense, played a scrimmage with an all time defense for 10 minutes until the team switched. Sprinting and catching drill, where we had to run to one side catch a disk then throw it back and then run to the other side catch the disk and throw, 20 times twice. Scrimmaged for the last 30 min of practice.
Monday Feb 26, 2018 #
Ultimate Frisbee (Tryouts) 1:30:00 [2]
ahr:113 max:141 rhr:68 (injured)
A lot of passing and catching before practice. Warm up with 3 laps around the field. Stretching and exhilarators for a good warm-up. We did a fast pace passing and catching drill. We had a lot of explanations for the first day and I often was a demo. We did sprints at the end two 40 ft sprints, then two 80 ft sprints, then two 40 ft sprints, and finally two 80 ft sprints.
Sunday Feb 25, 2018 #
11 AM
Ultimate Frisbee (Practice) 2:10:00 [4]
ahr:114 max:153 rhr:65 (injured)
Began with warm ups, 1 lap (jog) and dynamic stretching. Began a cutting and catching drill shortly after. Then had a drill to work on cutting form. After, played mini scrimmage with different goals. 2 games that were very up-tempo. Then we had to do 10 feet sprints back and forth for 1 minutes at 100%, four times, to work on getting low when turning. Then we had a 30 min scrimmage where i played all points but one. Very intense workout.
Friday Feb 23, 2018 #
Downhill Skiing 6:45:00 [4]
ahr:112 max:152 rhr:65
Got up to the mountain early, one of the firsts on the gondola. Snow was a lot better than past two days of skiing. We tried the other mountain today as well, which is more difficult. Did some double blacks and black diamonds. felt pretty sore after in the calves and quads.
Thursday Feb 22, 2018 #
Snowshoeing 2:15:00 [3] 3.5 km (38:34 / km)
ahr:112 max:152 rhr:63 (rest day)
Did a snowshoeing hike today in order to take a break from skiing but to get in physical activity. It was a lot harder than I had originally thought. With all the extra weight from the clothes and the snowshoes, it was difficult. We also chose a trail with a lot of climb which is harder to get up in snow. Overall it was very challenging and got my heart rate up.
Wednesday Feb 21, 2018 #
Downhill Skiing 4:45:00 [3]
ahr:100 max:113 rhr:63
Got up the mountain even earlier today which led to a lot of the runs to be free which meant fast skiing and more runs. Stuck to intermediate but stepped it up from yesterday. It was freezing cold and visibility sucked. Snow was a lot better though.
Tuesday Feb 20, 2018 #
Downhill Skiing 5:00:00 [3]
ahr:110 max:130 rhr:63
Got up the mountain really early so had a lot of the runs to ourselves for the first hours. Haven't skied in a year, so really worked some muscles that aren't used to it. Stuck to intermediate runs today. Snow was alright
Sunday Feb 18, 2018 #
Orienteering race (Relay) 29:57 [3] 3.5 km (8:33 / km)
ahr:141 max:153 rhr:63 shoes: Icebugs Spirit5 OLX Studded Ru
Relay race running the third leg. Third and first leg had the most difficulty with the second being designed for advanced beginner. Ran with two other girls: Siri and Ariel. More like a sprint due to the location at a community college but got experience with terrain of a Chinese garden and navigating small paths, a college campus, and a forest behind the campus.
Saturday Feb 17, 2018 #
Orienteering (National Ranking Event) 57:26 [3] *** 3.3 km (17:24 / km)
ahr:127 max:161 16c rhr:63 (injured) shoes: Icebugs Spirit5 OLX Studded Ru
Very difficult course at Fire Mountain Boy Scout Camp. National Ranking Event and also WIOL Championships. Came in 4th for varsity girls. A lot of rough vegetation to go through and hills to climb. Had two problem controls but overall felt good about the race. Had a few issues when i was in the right area but ran past it.
Friday Feb 16, 2018 #
Physical Therapy (Exercises at Home) 30:00 [3]
(injured) (rest day)
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall stretch for 3 min (each side)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall stretch for 3 min (each side)
Thursday Feb 15, 2018 #
Basketball (Game) 1:15:00 [4]
rhr:63 (injured)
Playoff game against Meridian. Much more intense game than the rest of the games this year. Played about half of the time. Played more in the second half than in the first. We lost but fought through the whole game and never gave up.
Wednesday Feb 14, 2018 #
Basketball (Practice) 1:30:00 [3]
ahr:121 max:142 rhr:63 (injured)
Usual warm-up: daily 10, stretching, and passing. Split up into posts and guards, posts (me) worked on moves from the block and how to guard other post moves. Worked on new offense and defense for game tomorrow night.
Physical Therapy (Exercises at Home) 45:00 [3]
rhr:63 (injured)
2 lengths (down and back of hallway) of crab walks with green band
THE REST DONE WITH 1 POUND ANKLE WEIGHTS
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)
THE REST DONE WITH 1 POUND ANKLE WEIGHTS
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)
Tuesday Feb 13, 2018 #
Basketball (Practice) 1:30:00 [4]
ahr:118 max:144 rhr:63 (injured)
Warm-up: daily 10, stretching, and passing. Went straight into two minutes of right hand lay-ups, then two minutes of left hand lay-ups. Ran through our new offense. Ran 3 on 2, 2 on 1 for awhile.
Monday Feb 12, 2018 #
Basketball (Practice) 1:30:00 [3]
ahr:113 max:132 rhr:63 (injured)
Practice for playoffs. Did a lot of shooting but also worked on our conditioning on both the offensive and defensive side. Did 3 on 2, 2 on 1 drill and defensive slides and close outs.
Physical Therapy (Knee) 1:00:00 [3]
ahr:113 max:124 rhr:63 (injured)
8 min warm up on bike
2 sets of 10 both feet leg press
2 sets of 10 one foot leg press (each side)
2 sets of 10 calf raises with leg press
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
2 sets of 15 running man (each side)
2 sets of 5 lunge forward, lunge side, lunge back (each side)
2 lengths (down and back of hallway) of crab walks
THE REST DONE WITH 1 POUND ANKLE WEIGHTS
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)
2 sets of 10 both feet leg press
2 sets of 10 one foot leg press (each side)
2 sets of 10 calf raises with leg press
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
2 sets of 15 running man (each side)
2 sets of 5 lunge forward, lunge side, lunge back (each side)
2 lengths (down and back of hallway) of crab walks
THE REST DONE WITH 1 POUND ANKLE WEIGHTS
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)
Sunday Feb 11, 2018 #
Orienteering (Line-O) 16:00 [3] ** 1.3 mi (12:19 / mi)
ahr:148 max:164 rhr:63 (injured) (sick)
Line-O done at Shoreline Community College. Designed by Erin. Reviewed with Siri, Caroline, and Kai. Warmed up beforehand and a little into it but midway through was definitely high tempo. Opinion: navigation was easy.
Orienteering (Route Choice Course) 43:00 [4] *** 2.8 mi (15:21 / mi)
ahr:150 max:180 10c rhr:63 (injured) (sick)
Course designed to target route choices. Designed by Erin. At Shoreline Community College which is quite hilly. Made an error or two but overall was good practice. Reviewed course with Caroline, Siri, and Kai.
Orienteering (Start Intervals) 23:00 [3] *** 1.6 mi (14:22 / mi)
ahr:129 max:150 17c rhr:63 (injured) (sick)
Start interval course designed by Erin at Shoreline Community College. Done two courses before this so a bit tired. Walked in between last control of a set and a new start. Made two navigation errors but overall did really well. Jogged issued control with Siri, Kai, and Caroline to see what each person did after the race.
Ultimate Frisbee (Practice) 2:00:00 [3]
ahr:121 max:153 rhr:63 (injured) (sick)
After warm up, we scrimmaged the girls middle school team for about 30-45 minutes. After that we focused on poaching and catching long throws. After practicing, we put it into action by playing a scrimmage against each other.
Saturday Feb 10, 2018 #
Note
(injured) (rest day)
Designated day of rest. Rested most of the day in order to keep healthy.
Thursday Feb 8, 2018 #
3 PM
Physical Therapy (Knee) 1:00:00 [4]
max:168 rhr:65 (injured)
8 min warm up on bike
2 sets of 10 both feet leg press
2 sets of 10 one foot leg press (each side)
2 sets of 10 calf raises with leg press
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
2 sets of 15 running man (each side)
2 sets of 5 lunge forward, lunge side, lunge back (each side)
2 lengths (down and back of hallway) of crab walks
2 lengths (down-forward and back-backwards of hallway) Godzilla walks
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)
2 sets of 10 both feet leg press
2 sets of 10 one foot leg press (each side)
2 sets of 10 calf raises with leg press
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
2 sets of 15 running man (each side)
2 sets of 5 lunge forward, lunge side, lunge back (each side)
2 lengths (down and back of hallway) of crab walks
2 lengths (down-forward and back-backwards of hallway) Godzilla walks
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 sets of 15 quad stretch (pull foot without it leaving the ground to body the n straightening it out) (each side)
Hamstring to wall stretch for 3 min (each side)
Wednesday Feb 7, 2018 #
Physical Therapy (Knee) 30:00 [3]
(injured)
6 min warm up on bike
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 lengths (down and back of hallway) of crab walks
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
Hamstring to wall stretch for 3 min (each side)
2 set of 10 quadriceps set (hold for 10 sec)
2 set of 10 quadriceps set with pillow squeeze (hold for 10 sec)
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
2 sets of 10 clam shells with green band (both sides)
2 lengths (down and back of hallway) of crab walks
2 sets of 10 step ups (straight) (each side)
2 sets of 10 step ups (side) (each side)
Hamstring to wall stretch for 3 min (each side)
6 PM
Basketball (Game) 1:15:00 [4]
(injured)
Game at home against U-prep. Played a lot because we only had one and a quarter subs. Won the game. Quite intense, especially in the second half. Felt like a good workout.
Tuesday Feb 6, 2018 #
Physical Therapy (Exercises at Home) 45:00 [2]
2 set of 10 quadriceps set
2 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
2 sets of 10 clam shells with green band (both sides)
2 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
2 sets of 10 clam shells with green band (both sides)
Basketball (Practice) 1:30:00 [3]
ahr:108 max:143 rhr:65 (injured)
Monday Feb 5, 2018 #
Physical Therapy (Exercises at Home) 45:00 [3]
1 set of 10 quadriceps set
1 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
1 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
4 PM
Basketball (Practice) 1:30:00 [4]
ahr:112 max:162 rhr:65 (injured)
Sunday Feb 4, 2018 #
Physical Therapy (Exercises at Home) 45:00 [2]
rhr:65
1 set of 10 quadriceps set
1 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
1 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
Ultimate Frisbee 2:00:00 [2]
(injured) (rest day)
I am required to have one day off during the week so during ultimate practice, I focused on my upper body and throwing technique. Threw for a lot of drills and we worked as a group on getting spin and hucking it down field.
Saturday Feb 3, 2018 #
Basketball (Game) 1:15:00 [4]
slept:9.0 (injured)
Started in our basketball game against Eastside Prep (away). Played most of the game. Really energized and tiring game. Lots of running back and forth. We won by a lot.
10 AM
Orienteering race 31:10 [3] *** 3.4 km (9:10 / km) +40m 8:39 / km
ahr:151 max:177 18c rhr:65 slept:9.0 (injured) shoes: Icebugs Spirit5 OLX Studded Ru
Green River Community College is a mix between pavement and forest and this course was more on the sprint side. First time I have experienced a map with two sides. Scale: 1:4000. A lot of controls but overall easy to navigate.
Friday Feb 2, 2018 #
5 PM
Basketball (Game) 1:30:00 [3]
(injured)
Away basketball game against Bush. We won. I played most of the game due to our lack of subs (one). It was an intense physical game. My knee or ankle did not hurt during the game which is a plus.
Thursday Feb 1, 2018 #
Physical Therapy (Knee) 1:00:00 [3]
First PT meeting for my knee. Decided that we needed to work on strengthening my hips and quads.
1 set of 10 quadriceps set
1 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
1 length of crab walks with green band (down and back)
1 set of 10 quadriceps set
1 set of 10 quadriceps set with pillow squeeze
2 sets of straight leg raise for 10 (each side)
2 sets of Hip Abduction with leg above for 10 (each side)
2 sets of Hip Abduction with leg under for 10 (each side)
2 sets of hip extensions 10 times
Hamstring to wall for 2 min (each side)
1 length of crab walks with green band (down and back)