Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Cross Country21 27:15:24 105.57(15:29) 169.89(9:38) 58
  Orienteering7 3:36:26 11.79(18:21) 18.97(11:24)75c
  Ultimate Frisbee1 3:30:00
  Basketball3 3:10:00
  Running6 2:14:20 13.07(10:17) 21.03(6:23)
  Total32 39:46:10 130.43 209.9 5875c
averages - sleep:6 rhr:63

«»
3:30
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Oct 31, 2018 #

Cross Country (Watershed) 1:00:00 [3] 5.55 mi (10:49 / mi)
ahr:165 max:187 rhr:65 (injured) shoes: Brooks Adrenaline Gts 18 Runni

1.45 warm up to Watershed. 15 min through watershed trails and back. Stretched before heading back to school campus.

Tuesday Oct 30, 2018 #

Cross Country (Repeat 200s) 1:20:00 [4] 5.0 mi (16:00 / mi)
ahr:155 max:184 rhr:64 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Got a long 2.5 mile warm up in. we did repeat a total of 10 200 meter sprints in 2 sets of 5. The first set we did 60 sec of rest, then 45, then 40, and finally 15. Took a 5 min rest (during all rests we were still jogging). Then did the second set in opposite order so 15, 30, 45, and finally 60. Then had a longer cool down as well.

Monday Oct 29, 2018 #

Cross Country (Tuscany) 1:00:00 [3] 4.85 mi (12:22 / mi)
ahr:167 max:187 rhr:64 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Started with a 1 hour warm up into Tuscany. About 3/4 of the way through my trail run I started to fall behind my pack because my muscles were just super tired...ultimate works a different set of muscles and those are all super sore but also my knees are killing me. When we got back to school we did a lot of stretching which helped a bit.

Sunday Oct 28, 2018 #

Ultimate Frisbee (Tryout) 3:30:00 [3]
ahr:113 max:169 rhr:62

Club ultimate tryouts!! A long 3.5 hours in the pouring rain. Warmed up, did sprints, cutting drills, passing, did some large scrimmage, then mini scrimmage, and a lot of running. I hope I made the middle team (I was on the lowest team last year).

Saturday Oct 27, 2018 #

Running warm up/down (Warm Up) 19:00 [3] 1.86 mi (10:13 / mi)
ahr:153 max:197 rhr:62 shoes: Brooks Adrenaline Gts 18 Runni

Good long warm up before districts race. Felt super good and my knees weren't bothering me. Stopped and did Romanians/dynamic stretching after 1 mile.

Cross Country race 24:15 [5] 5.0 km (4:51 / km)
ahr:182 max:199 rhr:62 shoes: Women's Nike Zoom Rival XC Spi

I was so hyped for this race and I feel as if it was clear. The first half of the course is hard and feels like it takes forever, ending with a terrible hill, but the second half is the best to attack...flat or down hill. Felt perrty good when I finished...and we qualified for state as a team!!

Running warm up/down (Cool down) 8:30 [2] 0.75 mi (11:20 / mi)
ahr:149 max:169 rhr:62 shoes: Brooks Adrenaline Gts 18 Runni

Slow but longer (for our team) cool down. Quite nice to go over a half mile for once.

Friday Oct 26, 2018 #

Basketball 1:00:00 [3]
ahr:125 max:165 rhr:62 (injured)

Basketball lesson with layup drills, form shooting, jump shots, and ball handling.

Thursday Oct 25, 2018 #

Cross Country 50:00 [2] 2.31 mi (21:39 / mi)
ahr:163 max:179 rhr:62 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Running on the field until our coach said to stop. Districts are on Saturday and he says we've put in all the work so there isn't much we can do now. Stretched afterwards and then took an ice bath.

Wednesday Oct 24, 2018 #

Cross Country 1:15:00 [3] 2.72 mi (27:35 / mi)
ahr:152 max:176 rhr:61 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Today we did a practice for our race, we warmed up and then stretched. Kept running a little extra because we weren't actually racing. Then we did some strides as if we were to start our race and when it was time we did a few practice starts. Then we cooled down and streteched.

Tuesday Oct 23, 2018 #

Cross Country (Tuscany) 1:30:00 [3] 5.31 mi (16:57 / mi)
ahr:170 max:193 rhr:60 (injured) shoes: Brooks Adrenaline Gts 18 Runni

1.1 warm up. Nice run through Tuscany and ran a faster pace (for a recovery day) with the faster girls until the end and took the hills smaller because my knees were bugging me. My legs, specifically my shins, calves, quads, and knees, hurt a lot and took my cool down slow (.7 miles). Good, long stretching after that. I took an ice bath after and so far my legs feel better.

Monday Oct 22, 2018 #

Cross Country intervals (400 Meter Repeats) 1:30:00 [5] 4.5 mi (20:00 / mi)
ahr:162 max:198 rhr:59 (injured) shoes: Brooks Adrenaline Gts 18 Runni

1.5 mile warm up to and around the park. 8 × 400 meter sprints. Times between 85-100 seconds. 60 second rest starting after the 85 second mark so I didn't ever get a full minute of rest. My lungs were really hurting after the 5th one I took that one off and just did it at the again...it was good to catch my breath so I could do the workout right. 1 mile cool down and then some stretching.

Friday Oct 19, 2018 #

Running warm up/down (Warm Up) 14:00 [3] 1.4 mi (10:00 / mi)
ahr:152 max:174 rhr:62 shoes: Brooks Adrenaline Gts 18 Runni

Warm up before race. Did a nice 1.4 mile warm up. Then we did Romanians and stretches.

Cross Country race 24:04 [5] 5.0 km (4:49 / km)
ahr:184 max:198 rhr:62 shoes: Women's Nike Zoom Rival XC Spi

LEAGUE CHAMPS!! My first mile was super good, exactly 7:00 minutes!! Unfortunately, I slowed down my second mile and had a 8:15 time for that mile, it was slightly more up hill but it shouldn't have effected me that much. Final mile was also slow but my end sprint caught at least 5 poeple so yay!! Our team came in 2nd for league!!

Running warm up/down (Cool down) 7:30 [2] 0.6 mi (12:30 / mi)
ahr:145 max:159 rhr:62

Cool down was even shorter with my team but then I did another lap, disappointed with the short distance but we had to go to awards.

Thursday Oct 18, 2018 #

Note
rhr:62 (rest day)

Practice was mediation before the big race tomorrow and it was nice to rest my knees. I also spent the night having some fun after a stressful school week, got to go to dinner with some friends and watch an ultimate game.

Wednesday Oct 17, 2018 #

Cross Country (Tuscany) 1:15:00 [2] 4.6 mi (16:18 / mi)
ahr:162 max:177 rhr:62 (injured) shoes: Brooks Adrenaline Gts 18 Runni

My stomach hurt so bad this whole run and I ate so much during our team lunch...it was bad. I went really slow and didn't get the workout that I wanted out of today...oh well. Did some nice stretching after our run

Basketball (Lesson) 1:00:00 [3]
ahr:131 max:163 rhr:62

1 hour basketball lesson today...got my heart rate up and made me feel better about my run. I can really feel the improvement and it was great to do some laters and work on cutting.

Tuesday Oct 16, 2018 #

Cross Country intervals (Interval Miles) 1:45:00 [5] 7.08 mi (14:50 / mi)
ahr:179 max:197 rhr:62 (injured) shoes: Brooks Adrenaline Gts 18 Runni

We split up into groups today and varsity had to do interval miles to peak for districts. 1.54 mile warm up. Hard, pace, pace, pace, hard: 6:50, 7:30, 7:25, 7:24, 7:11 (last one was super hard for me). My muscles hurt so bad especially in the last two. My quad and IT band were putting a lot of pressure on my knee so that hurt too. But it's good training. .54 mile cool down and a nice stretch.

Monday Oct 15, 2018 #

Cross Country (Watershed) 1:45:00 [3] 6.63 mi (15:50 / mi)
ahr:170 max:187 rhr:62 (injured) shoes: Brooks Adrenaline Gts 18 Runni

1.4 mile warm up. Stretched my calves out and then started running. Was pretty sore on the uphills, my muscles hurt a lot and so did my knees. Then .6 mile cool down. Then good long stretching.

Sunday Oct 14, 2018 #

Running warm up/down (Warm Up) 7:50 [2] 0.8 mi (9:48 / mi)
ahr:155 max:171 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Warm up with Caroline around the outside of the college. Nice to catch up with her.

Orienteering race 50:50 [4] *** 4.36 mi (11:40 / mi)
ahr:173 max:187 24c rhr:64 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Orienteering race at North Seattle College. It was a mass start race and it was get as many controls in 75 minutes as possible (24 possible) but with a twist...the controls were set up dog bone style. This made it a whole lot longer but it added an extra elemnt for navigation which was great for training. My calves hurt throughout the whole entire thing.

Running warm up/down (Cool down) 4:30 [2] 0.41 mi (10:58 / mi)
ahr:156 max:166 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Cool down around the park with Caroline.

Saturday Oct 13, 2018 #

8 AM

Orienteering (Control Set Up) 57:51 [3] *** 2.4 mi (24:06 / mi)
ahr:120 max:173 12c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

A lot of run to the general area and then focusing on getting the exact location of the control down. First time I've ever set a course and it was harder than I expected, especially since the map hasn't been updated in awhile. After I got through 7 controls, I had to go back and switch some controls because I messed up the numbers (whoops...more running for me).
9 AM

Orienteering 25:00 [3] ** 0.81 mi (30:51 / mi)
ahr:131 max:173 5c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Led a lesson in route choice. Made them choose two different routes to go in between two controls and then we would talk about those choices and if I saw a better route, I would show them. Then we ran to that control using the best route. 5 different legs. (9 min of true running)
10 AM

Orienteering (Practice Course) 34:46 [3] *** 1.77 mi (19:38 / mi)
ahr:132 max:173 12c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Did the advanced course with my group, had them switch off leading. Had them tell me how they were going to get there first and then shadowed them. Hard because it was a lot of running and stopping (tried to stop my watch during the stopped parts so the logged time is only the running/walking time(also had one guy who didn't want to run so that was difficult)).
12 PM

Orienteering 24:00 [3] 0.8 mi (30:01 / mi)
ahr:128 max:162 8c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Same exercise of route choice with 2 controls but with the afternoon section.
1 PM

Orienteering (Practice Course) 17:44 [3] *** 1.12 mi (15:50 / mi)
ahr:125 max:153 9c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Shadowed a girl on the advanced course and she wasn't ready for it so I ended up doing most of the navigation and explaining it to her. I only did the first 9 controls with her though, since I had to go talk to the rest of my group(only logged the time I was running).
2 PM

Orienteering warm up/down (Control Pick Up) 6:15 [2] 0.53 mi (11:48 / mi)
ahr:128 max:164 5c rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

I picked up the upper part of the map, which was only 5 controls but the furthest distance from start and had the massive hill. Time is only calculated running time, stopped watch when organizing flag.
6 PM

Running 29:00 [3] 3.1 mi (9:21 / mi)
ahr:166 max:186 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

I didn't feel as if the running and stopping kind of exercise I did this morning was good for me and I felt as if I should get a short run in, so took a recovery run around Microsoft Campus. Took my map reading exercise with me and had fun trying to plan my route in the dark while running.

Friday Oct 12, 2018 #

Basketball (Lesson) 1:10:00 [3]
ahr:128 max:163 rhr:64

Basketball lesson today. My legs are quite sore but it was nice to change up the aerobic activity. Did a lot of ball handling and then scrimmaged at the end.

Thursday Oct 11, 2018 #

Running warm up/down (Warm Up) 16:00 [3] 1.7 mi (9:25 / mi)
ahr:157 max:173 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Warm up with the team before the race, long and kinda slow. Kinda sore but stretched it our after the warm up run.

Cross Country race 23:18 [5] 5.0 km (4:40 / km)
ahr:187 max:202 rhr:64 (injured) shoes: Women's Nike Zoom Rival XC Spi

Really flat course with ideal conditions. Great day for a race and I PRed today!! Took off 30 seconds from last race. Knee felt pretty good.

Running warm up/down (Cool down) 5:00 [1] 0.45 mi (11:07 / mi)
ahr:153 max:163 rhr:64 shoes: Brooks Adrenaline Gts 18 Runni

Super short cool down but my legs were super tired.

Wednesday Oct 10, 2018 #

Cross Country (Watershed) 1:45:00 [3] 6.78 mi (15:29 / mi)
ahr:168 max:185 rhr:63 (injured) shoes: Brooks Adrenaline Gts 18 Runni

1.4 mile warm up. Stretched my calves, my whole body is super sore and tired. Did a 20 min in and 20 min out, then ran back to campus at same tempo pace. .45 mile cool down.

Tuesday Oct 9, 2018 #

Cross Country (Repeat Sprints) 1:45:00 [5] 5.78 mi (18:10 / mi)
ahr:161 max:199 rhr:63 slept:6.0 (injured) shoes: Brooks Adrenaline Gts 18 Runni

2.5 mile warm up...really long because we aren't used to sprinting and it was fairly cold. 10 × 400 meter sprints. Wasn't really keeping track but all my times were between 85-98 seconds. .78 miles of cool down. Then stretching and a plank competition.

Monday Oct 8, 2018 #

Cross Country (Tuscany) 1:30:00 [3] 5.23 mi (17:12 / mi)
ahr:161 max:191 rhr:65 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Much rain. Very wet. Ran with the faster girls today and it was a little difficult to keep up by the 4th mile. 1 mile warm up. .8 mile cool down. 2 sets of belly busters and 2 sets of 1 minute planks.

Saturday Oct 6, 2018 #

Running warm up/down (Warm Up) 15:00 [3] 1.5 mi (10:00 / mi)
ahr:152 max:170 rhr:65 (injured) shoes: Brooks Adrenaline Gts 18 Runni

No good place to warm up so it was running back and forth on pavement :/ Race started 10 min late so it was hard to keep the warm up on the line. Stretched for 10 min as well.

Cross Country race 23:47 [5] 5.0 km (4:45 / km)
ahr:185 max:203 rhr:65 (injured) shoes: Women's Nike Zoom Rival XC Spi

I PRed today!! (by less than 10 seconds but thats still improvement). Today was a pretty good race. Great 1st mile. Slow 2nd mile. Okay 3rd mile.

Running warm up/down (Cool Down) 8:00 [2] 0.5 mi (16:00 / mi)
ahr:145 max:158 rhr:65 shoes: Brooks Adrenaline Gts 18 Runni

Slow cool down, really sore.

Friday Oct 5, 2018 #

Note
rhr:65 (rest day)

Rest day and school dance...so basically danced as my workout for 2 hours. Hope I'm ready for my race tomorrow!!

Thursday Oct 4, 2018 #

Cross Country (Tuscany) 1:30:00 [3] 5.0 mi (18:00 / mi)
ahr:160 max:181 rhr:65 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Ran Tuscany on my own today. Warmed up the mile to get there. Stopped and stretched out. Then ran at tempo. My ankle brace hurt so much bc the trainer tied it too tight but at least it was holding my ankle in place.

Wednesday Oct 3, 2018 #

Cross Country (Watershed) 2:00:00 [3] 7.0 mi (17:09 / mi)
ahr:162 max:206 rhr:63 (injured) shoes: Brooks Adrenaline Gts 18 Runni

SPRAINED MY ANKLE WALKING DOWN THE STAIRS TO PRACTICE. 1.4 mile warm-up. Then ran through watershed for 20 min in and then 20 min back. Then did a .5 mile cool down. Stretched and then did 2 sets of belly busters.

Tuesday Oct 2, 2018 #

Cross Country intervals (Interval Miles) 2:00:00 [4] 7.5 mi (16:00 / mi)
ahr:164 max:199 rhr:63 (injured) shoes: Brooks Adrenaline Gts 18 Runni

My knee hurt all day so I wasn't looking forward to this but...I was proud of my effort. 2 mile warm up. Today: Hard (PR mile time), pace, pace, pace, pace. Times were 7:05 (not happy with this), 7:42, 7:46, 7:41, 7:39, 7:41. I'm glad I was consistant especially for the cold and rain that made my muscles tired. .5 mile cool down.

Monday Oct 1, 2018 #

Cross Country (Hill Repeats) 2:00:00 [3] 7.3 mi (16:26 / mi) +58m 16:03 / mi
ahr:167 max:195 rhr:65 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Hill repeats with a twist...2 repeats but then go out past the hill for 10 min and then turn back. First 1.25 miles was a warm-up. Then stretched calves, did the workout. Cooled down for about .75 miles. 2 sets of belly Buster's and a 1 min plank.

« Earlier | Later »