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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Cross Country14 23:44:45 81.9(17:24) 131.8(10:49)
  Ultimate Frisbee1 3:30:00
  Orienteering1 1:30:00 5.84(15:25) 9.4(9:35)
  Total16 28:44:45 87.74 141.2
averages - rhr:66

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Sunday Sep 22, 2019 #

Orienteering (Street Scramble) 1:30:00 [3] 5.84 mi (15:25 / mi)
shoes: Brooks Adrenaline Gts 18 Runni

I'm really sore from the workout on Friday so this was rough but good to get on a map (sort of)

Friday Sep 20, 2019 #

Cross Country 2:00:00 [3] 3.33 mi (36:02 / mi)
shoes: Brooks Adrenaline Gts 18 Runni

Did two laps of white trail to warm up. Then spent 40 min in the workout room. Then did a 35 min run. Then stretched and did core.

Thursday Sep 19, 2019 #

Cross Country (Hill Repeats) 2:00:00 [3] 6.9 mi (17:24 / mi)
ahr:156 max:184 shoes: Brooks Adrenaline Gts 18 Runni

Did 3 and I actually felt pretty good. Proud of myself, still sick. Did stretching and core after.

Wednesday Sep 18, 2019 #

Cross Country (Tuscany) 1:30:00 [3] 5.64 mi (15:57 / mi)
ahr:148 max:170 shoes: Brooks Adrenaline Gts 18 Runni

Recovery run in Tuscany, actually felt faster than normal. Group stretching. Core: 2 min plank, 2 sets of belly busters

Tuesday Sep 17, 2019 #

Cross Country race 26:39 [4] 5.0 km (5:20 / km)
ahr:178 max:196 (sick) shoes: Women's Nike Zoom Rival XC Spi

Okay so this looks like an awful time but this race is actually awful and I was dying of sickness. I hope to do better next Tuesday.

Cross Country warm up/down 18:00 [3] 1.53 mi (11:46 / mi)
ahr:153 shoes: Brooks Adrenaline Gts 18 Runni

Wish we warmed up more.

Cross Country warm up/down 6 [3] 0.5 mi (12 / mi)
shoes: Brooks Adrenaline Gts 18 Runni

Cool down while watching the boys

Monday Sep 16, 2019 #

Cross Country (Watershed) 1:30:00 [3] 5.77 mi (15:36 / mi)
ahr:170 (sick) shoes: Brooks Adrenaline Gts 18 Runni

I got the symptoms of a cold yesterday. Not a fun run.

Friday Sep 13, 2019 #

Cross Country 1:30:00 [3] 4.71 mi (19:06 / mi)
ahr:152 max:175 shoes: Brooks Adrenaline Gts 18 Runni

Stop sign loop. Then we did 10 practice race starts. then stretching and core.

Thursday Sep 12, 2019 #

Cross Country (Interval Miles) 2:00:00 [3] 7.2 mi (16:40 / mi)
ahr:175 max:197 shoes: Brooks Adrenaline Gts 18 Runni

Today was PACE-HARD-PACE-HARD-PACE.
Times: 7:45, 6:53, 7:50, 6:59, 7:38
Had a two mile warm up and a 0.2 mile cool down. Did stretching after.

Wednesday Sep 11, 2019 #

Cross Country (Watershed) 1:45:00 [3] 6.22 mi (16:53 / mi)
ahr:150 max:175 shoes: Brooks Adrenaline Gts 18 Runni

Ran to watershed. 15 min in. Came all the way back. Core and stretching after.

Tuesday Sep 10, 2019 #

Cross Country (Strength Circuit) 2:00:00 [3] 6.17 mi (19:27 / mi)
ahr:162 max:189 shoes: Brooks Adrenaline Gts 18 Runni

1 circuit =
Road pace around the red trail
20 push ups
5 sets of TLC stairs (up and down = 1)
20 sit ups
Up the hill all the way to the head of school's house sprinting the last part up to the house. Recovery down.
20 push ups
Race pace up the hill again. Recovery down.
20 sit ups.
5 sets of stairs.
20 pushups.

I did this twice.

Monday Sep 9, 2019 #

Cross Country (Tuscany) 1:30:00 [3] 6.0 mi (15:00 / mi)
ahr:166 max:187 rhr:66 shoes: Brooks Adrenaline Gts 18 Runni

Tuscany warm up for the week with two hard workouts in store. It started poring rain and we sat in the soaking wet grass to stretched and do belly busters and planks.

Saturday Sep 7, 2019 #

Ultimate Frisbee 3:30:00 [3]

Frisbee tournament!! We were the only high school team so the level of competition was super high. But it was a journey. Played 3 games

Friday Sep 6, 2019 #

Cross Country (Time Trials) 1:45:00 [3] 5.41 mi (19:24 / mi)
ahr:181 max:198 shoes: Brooks Adrenaline Gts 18 Runni

Time trials!!
The course is just short of a 5k, 2.78 miles.
Warm up - 2.09 miles
Cool down - .54
Stretches and core after.
2 seconds slower than last year: 23:11

Thursday Sep 5, 2019 #

Cross Country (Tuscany) 1:30:00 [3] 5.5 mi (16:22 / mi)
ahr:156 max:170 shoes: Brooks Adrenaline Gts 18 Runni

Chill recovery run. Got out of practice early. Did stretching and core.

Wednesday Sep 4, 2019 #

Cross Country (Powerline) 2:00:00 [3] 6.19 mi (19:23 / mi)
ahr:161 max:182 shoes: Brooks Adrenaline Gts 18 Runni

Powerline which was fun but I was dying in the heat and up the hills. Did stretching and core after cooling down.

Tuesday Sep 3, 2019 #

Cross Country (Interval Miles) 2:00:00 [4] 7.72 mi (15:33 / mi)
ahr:184 max:198 rhr:66 shoes: Brooks Adrenaline Gts 18 Runni

First interval miles!!

2 mile warm-up.
5 miles: PACE-HARD-PACE-HARD-PACE
12 min intervals, whatever time left over to rest (more like recovery run).
.65 cool down
Stretches

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