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Training Log Archive: KirstenM

In the 7 days ending Nov 30, 2018:

activity

time

miles

Track/XC

5:06:39

5.24

8.43

Stretching

2:19:50

Running

1:10:00

Total

8:36:29

5.24

8.43

averages - sleep:6.8

2:42

0:00

» now

Friday Nov 30, 2018 #

Note
slept:6.5

C • Impressive . . . 2

Running warm up/down 10:00 [2]

10min easy warmup jog

Stretching warm up/down 25:00 [3]

Dynamic and static stretching

Track/XC race 7:24 [4] 1.0 mi (7:24 / mi)

Ran the mile for time trials and got my worst mile time to date (on races I actually tried in). I'm annoyed, but not extremely because I have the possibility to run much better, but am way too conservative on the first 3 laps and then can't sprint fast enough to make up for it in the last lap. I get too afraid of tiring myself out too quickly and then don't run to my full potential.

Track/XC intervals 30:00 [3] 1.1 km (27:16 / km)

After a break- 1 lap recovery pace then
5 by 1 relays, but they weren't super fast because we were all tired and the freshmen needed to learn handoffs. Also, one of the sophomores messed up and went back to her previous station instead of staying at her place which messed us up

Running warm up/down 5:00 [3]

2 easy laps of cool down

Track/XC (Weightroom) 1:00:00 [4]

Despite my arms being dead from Wednesday, I did:
- 11lb Medicine ball (3x8 slams, 3x8 tosses)
- Walking lunges w/ 20lb dumbells (3x back and forth 40ish ft (I don't actually know I'm horrible at estimating distances))
- Leg curls w/ stretchy resistance band thing (3x6 each leg)
- Incline bench press thing (3x8 w/ only bar (45lbs?))
- Leg extensions (3x10 at 55lbs, 70lbs, and 85lbs, not nessasarily in that order)
- 27 arm curls? w/ the 15lb dumbells each arm

Also, sorry for the weird words, my brain's tired

Thursday Nov 29, 2018 #

Note
slept:7.0

Stretching warm up/down 20:00 [3]

Static and dynamic stretching including pushups and lots of core work

Track/XC warm up/down 7:00 [3] 0.4 km (17:30 / km)

4x (50m sprints, 50m walk)

Track/XC race 34 [4] 0.2 km (2:50 / km)

200m sprint for Time Trials

Running 35:00 [3]

Easy 35 minute recovery run with the promise of using the weight room and running the mile tomorrow

Stretching warm up/down 20:00 [2]

Hurdle stretches and static stretching

Wednesday Nov 28, 2018 #

Running warm up/down 10:00 [2]

Easy warm-up jog

Track/XC (Weightroom) 1:00:00 [3]

Weightroom before the actual workout because of crowding issues.
4 sets of 12 Yoga ball crunches, log rolls, hypers, and single leg yoga ball crunches (6 per leg)
Then 3 sets of 8 bench presses (45lbs)
Finally 3 sets of 6 pull-ups. I might have had a friend hold my legs for the last 2 sets...

Stretching warm up/down 15:00 [3]

Static and dynamic stretching

Running warm up/down 10:00 [3]

Another 10 minute warm-up run

Track/XC intervals 1:00:00 [4]

Ladder workout:
1- 2 laps around Epod (500m ish)
4min break
2- 1 lap of Micky-mouse (1000m ish)
3min break
3- 2 laps of Micky-mouse (2000m ish)
2min
Done again in reverse order
1 lap around Epod striding out

I was unable to go as fast as I could starting with the first of the 2 Mickey-mouses because I started to become lightheaded and just didn't have as much energy/power as I usually do. This was probably because I ate my normal lunch today which is just 2 granola bars and whatever my body is still processing for breakfast (a bowl of yogurt and granola). Needless to say, it is not enough food now that I'm running daily and I need to amp up how much food I bring to school.

Stretching warm up/down 7:20 [2]

Static stretching

Note

We were supposed to run the mile and 200m today, but didn't because of the wind. We might tomorrow idk

Tuesday Nov 27, 2018 #

Stretching warm up/down 30 [3]

Dynamic and Static stretching which included core work and pushups

Track/XC intervals 20 [3] 1.1 km (18 / km)

Striders: 100m stride, 100m walk (for 800m)
Break to put on spikes
3 50m sprints 50m walk

Track/XC race 1:21 [3] 0.4 km (3:22 / km)

Track/XC 20:00 [4]

Fast-ish run

Stretching warm up/down 7:00 [1]

Static stretching

Monday Nov 26, 2018 #

Stretching warm up/down 40:00 [3]

10 minutes easy jog, 10 minutes static stretching, 10 minutes pushups and core work, 10 minutes dynamic stretching

Track/XC hills 10:00 [4]

Ran up and down 3 flights of stairs 8 times alternating hitting every step and skipping a step

Track/XC 20:00 [3]

Ran a fast jog out in the rain and started the beginning of a blister due to my soaked shoes

Track/XC intervals 30:00 [4] 2.25 mi (13:20 / mi)

2 laps (800m) striding the straight-aways (100m each) and jogging the turns (100m each). 4 laps striding 200m then walking 200m. 2 laps of 100m/100m again. 1 lap jogged as cool down.

Stretching warm up/down 5:00 [2]

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