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Training Log Archive: jcolleran

In the 7 days ending Sep 22, 2018:

activity

time

miles

Cross Country

5:55:18

23.48

(15:08)

37.79

(9:24)

108

Running

46:30

4.22

(11:01)

6.79

(6:51)

Total

6:41:48

27.7

(14:30)

44.58

(9:01)

108

averages - rhr:62

2:00

0:00

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Saturday Sep 22, 2018 #

Running warm up/down (Warm Up) 14:00 [3] 1.5 mi (9:20 / mi)
ahr:154 max:181 rhr:62

Warm up around the open area before the start line. Jogged for 14 min and then did Romanians/dynamic stretching. Felt really warm before running in the rain and wind.

Cross Country race 30:47 [5] 5.0 km (6:09 / km) +58m 5:49 / km
ahr:186 max:191 rhr:62 (injured) shoes: Women's Nike Zoom Rival XC Spi

3 course challenge and I got the hard course...and boy was it taxing. Started running up a hill and into sand dunes, ran in sand (ew) for the 1st mile. Then had a brutal hill to go up and then went down one just as steep right into a mud pit thats water/mud was higher than my knees. And I was only half way done. Went on a trail that was so thin and so twist that you had to slow down to not hit the trees and then another brutal hill. And then a long down hill to the finish. It was a fun course without expectations so it was a nice fun run.

C • hard course 2

Running warm up/down (Cool down) 9:00 [3] 0.67 mi (13:26 / mi)
ahr:154 max:167 rhr:62

Friday Sep 21, 2018 #

Note
rhr:61 (rest day)

Rest day...driving down to Seaside, OR for a big meet tomorrow.

Thursday Sep 20, 2018 #

Cross Country (Hill Repeats) 2:00:00 [4] 6.75 mi (17:47 / mi)
ahr:169 max:191 rhr:61 (injured)

Well I forgot my running shoes so had to do it in my normal tennis shoes. My knees hurt and they said today would be a medium workout and this is at least medium-hard. POSITIVES: I actually did a complete 3 this time with time to spare. I can feel myself getting stronger, and the first one felt easy.

Wednesday Sep 19, 2018 #

Cross Country (Recovery Run) 1:15:00 [3] 4.7 mi (15:57 / mi)
ahr:155 max:180 rhr:62 (injured) shoes: Brooks Adrenaline Gts 18 Runni

Today was supposed to be a nice, long recovery run and I was super excited 1.8 miles in I twisted my ankle and it felt really sore so I had to go back. Stated walking but then ended up jogging on only my toes...that my knees hurt so ouch. Athletic trainer checked it out and said it was alright and I will just feel sore for the next few days so I went and ran 1.5 miles to get more miles in.

Tuesday Sep 18, 2018 #

Running warm up/down (Warm Up) 16:30 [3] 1.6 mi (10:19 / mi)
ahr:154 max:179 rhr:62 shoes: Brooks Adrenaline Gts 18 Runni

Warm up before race. After this running warm up, we stretched and then got to the start line and stretched out.

Cross Country race 24:31 [4] 5.0 km (4:54 / km) +50m 4:40 / km
ahr:186 max:202 rhr:62 shoes: Women's Nike Zoom Rival XC Spi

Much climb. Really hard race but really proud of both my effort and my time. Need to work on my finish, I didn't push it until the last .1 mile and could have pushed more.

Running warm up/down (Cool down) 7:00 [2] 0.45 mi (15:34 / mi)
ahr:154 max:169 rhr:62

Short cool down after race, really tired. Calves are really sore.

Monday Sep 17, 2018 #

Cross Country (Watershed) 1:45:00 [3] 5.82 mi (18:03 / mi)
ahr:164 max:189 rhr:61 shoes: Brooks Adrenaline Gts 18 Runni

Talked for the first 15 min (not included in time) about our meet tomorrow. Then did a nice long run to Watershed and 15 min in and then turn around and come back. 1.4 mile warm up, 3.6 mile run, .82 mile cool down

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