Saturday Sep 29 |
 | Orienteering 20:00 [3]*** 2.3 km (8:42 / km) | |
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| I ran the first half of the cell-o course today. I'm not sure exactly what my time was since i was paying more attention to directing Matej as soon as I finished rather then what time it was. My run didn't count since I was doing it with the course designer, but there wasn't anyone else to do it with and I couldn't stay for too long. Once I ended up on the wrong trail (i had been given the directions too far in advance) and one time i ran right by a gravel parking lot without realizing it, so I ended up going too far. It was fun, and it's always an interesting challenge to direct someone who can't see the map but is out on the course. |
Friday Sep 28 |
| Running 1:30:00 [3] 6.0 mi (14:59 / mi) | |
| shoes: Asics |
| we first jogged to a track about 1.5 miles away from school. then we had`"bootcamp," though it wasn't as bad as i expected though still really tiring. we started with running lines alternating with doing planks while the guys ran lines. We then did 2 slow laps around the track and adjoining field for recovery. We then did a 3 person continuous 200 m relay where we each ran 4 200s. We then immediately ran an 800 faster than race pace. We had a short rest and then repeated everything. My first 800 was 3:10 and my second was 3:00. We then ran the 1.5 miles back to school. |
Thursday Sep 27 |
| Running race 20:58 [5] 5 km (4:12 / km) vdot: 47.1 | |
| shoes: Asics |
| A race at Lincoln Park. My first mile was slow (around 6:36) because all the Lakeside varsity girls were running together for the first mile and we just paced badly. The next two miles were therefore faster than my second and third miles 2 weeks ago, even though my overall time was 4 seconds slower. The hill was really hard; I was really out of breath there. Besides that, it was a pretty good race considering it's been a hard week of practices and I was really tired. |
| Running (warm-up/cool-down) 20:00 [3] 2.0 mi (10:00 / mi) | |
| shoes: Asics |
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Wednesday Sep 26 |
| Running 46:00 [3] 5.0 mi (9:12 / mi) | |
| shoes: Asics |
| easy run to community college and back |
| Abs 10:00 [3] | |
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Tuesday Sep 25 |
| Running 1:20:00 [3] 5.0 mi (15:59 / mi) | |
| shoes: Asics |
| Running to North Acres, 4 loops there, 20 small hills, around Haller Lake, and back. |
| Strength 20:00 [3] | |
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| wall-sits, planks, push-up pyramid (with holding arms out for 30 seconds in between each set) |
Monday Sep 24 |
| Running 27:50 [3] 3.75 mi (7:25 / mi) | |
| shoes: Asics |
| We ran at a reservoir up near Lake Forest Park. There's a loop around it that's somewhere around 1200 meters. We ran that twice as a warm-up. Then we were supposed to run it at about race pace, so I ran it in 4:30 since I had started behind the other girls and I was trying to catch up with them. Our coaches realized it was longer than they thought, so we then tried to run slower and ran it in around 5:10. The next loop was supposed to be even slower, so we ran it in just under 5:30. I then had to leave, so I missed the rest of the workout. |
Saturday Sep 22 |
| Running race 20:06 [5] 5 km (4:01 / km) vdot: 49.5 | |
| shoes: Asics |
| I raced at the Bellevue Invitational today. It's the same course that districts is going to be on, so it was nice to have a chance to run the course before then. It is also amazingly flat (there's one tiny ditch, and that's about it) so all the times were faster than normal. I came in second in the varsity girls 5/6 position race. My first mile was about 6:20, and it was a good race in general. |
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| C • Nice run, again! 3 |
| soccer 1:30:00 [3] | |
| shoes: cleats |
| soccer game. my team lost 0-2, but the majority of people on my team were either hurt or sick, so we just didn't have a good game. It was really tiring though, especially after my race, so I was pretty exhausted and my legs were kind of sore by the end. |
Friday Sep 21 |
| Running 52:24 [3] 5.0 mi (10:29 / mi) | |
| shoes: Asics |
| running to community college and back (without stopping my watch at the lights) at a pretty slow pace since some people raced yesterday and some of us are racing tomorrow. |
Thursday Sep 20 |
| Running 30:00 [3] 3.0 mi (10:00 / mi) | |
| shoes: Asics |
| I wasn't racing today since I'm running in an invitational on Saturday, so I ran the first mile of the cross country course at Upper Woodland and then I ran around to different points on the course cheering for everyone. |
| soccer 1:30:00 [3] | |
| shoes: cleats |
| soccer practice |
Wednesday Sep 19 |
| Running 35:00 [3] 3.5 mi (10:00 / mi) | |
| shoes: Asics |
| We ran to North Acres, a loop around there, then back. Once we got back, we did form exercises and sprints on the softball field as well as a couple loops around the school including this one long hill. We then ran this short but fairly steep hill about 4 times and then ran to the middle school around and back. I have no idea about exact mileage or times. |
| Abs 10:00 [3] | |
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| Strength 15:00 [3] | |
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| push-ups and lots of planks |
Tuesday Sep 18 |
| Running 1:05:19 [3] 7.0 mi (9:20 / mi) | |
| shoes: Asics |
| I ran to Shorview park, up through the park, through Shoreline Community College, and back to school. |
| Strength 15:00 [3] | |
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| partner push-ups, wall sits, planks |
| Abs 5:00 [3] | |
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Monday Sep 17 |
| Running 29:35 [3] 4.0 mi (7:24 / mi) | |
| shoes: Asics |
| My coach was planning on doing a pacing workout at a reservoir, but i couldn't go to that because i had to leave practice early and we were planning on taking a bus there. Then she changed the workout at the last minute without me knowing, so I still did the old workout.
about a 10 minute warm-up
5 x 1000 m at 3:50-3:55
those were eacg supposed to be at 3:45, but i was running by myself and my legs just felt really tired today even after taking a rest day yesterday. |
Saturday Sep 15 |
| soccer 1:20:00 [3] | |
| shoes: cleats |
| We were ahead by several goals from fairly early on, so I got to play midfield and forward which were both really fun (I'm normally sweeper). Those positions gave me more running than I otherwise would have gotten in this game. |
| Orienteering 32:00 [3] 2.6 km (12:18 / km) | |
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| This was the window-o at Woodland Park. It took me a little while to get used to the course (1:5000 and only being able to see a tiny portion of the map), so my time was a lot slower than it should have been. |
| Running 30:00 [3] 2.0 mi (14:59 / mi) | |
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| Learning the new woodland xc course with Holly, William, and Arianna. We were jogging slowly, walking, and stopping to try and decipher a not very precise map our coach had given us of the course. We had all just orienteered and Holly and I had soccer afterwards, so we didn't want to run too much. |
Friday Sep 14 |
| Running 15:00 [3] 1.5 mi (10:00 / mi) | |
| shoes: Asics |
| warm-up |
| Running 20:54 [5] 5 km (4:11 / km) | |
| shoes: Asics |
| This was my first 5 km race ever. The first mile felt pretty good (about 6:15), but I slowed down after that, especially on the hill just after the second mile. The race wasn't as bad as I thought it was going to be, and I'm excited to see how I improve over the season. |
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| C • Nice run! 1 |
Thursday Sep 13 |
| Running 30:00 [3] 3.0 mi (10:00 / mi) | |
| shoes: Asics |
| Running to North Acres, 5 small hills, a loop around the park, 5 more small hills, around Haller Lake and back.
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| Strength 5:00 [3] | |
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| planks and push-ups |
| soccer 1:00:00 [3] | |
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| There were only 4 people at soccer practice today, so it wasn't a very hard practice. |
Wednesday Sep 12 |
| Running 51:00 [3] 5.0 mi (10:11 / mi) | |
| shoes: Asics |
| Running to the community college and back. This time includes stopping at lights and stopping for water since I forgot to stop my watch. |
| Strength 15:00 [3] | |
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| sit-ups, planks, push-ups, wall-sits, lunges |
| Running 5:00 [3] | |
| shoes: Asics |
| 3 x a hill behind the school |
Tuesday Sep 11 |
| Running 28:00 [3] 3.0 mi (9:20 / mi) | |
| shoes: Asics |
| Running to a track and back (I just estimated how long it took since my watch was broken). |
| Running 19:50 [3] 3.25 mi (6:06 / mi) | |
| shoes: Asics |
| Pacing around the track.
800 m at 3:00 x 3
200 m at 0:45 x 2
800 m at 3:10 x 2
800 m at 3:00 x 1
It was really hot out so we had water breaks between each and had enough time to rest till our heart rates were back around 120. |
Monday Sep 10 |
| Running 26:00 [3] 3.0 mi (8:39 / mi) | |
| shoes: Asics |
| I ran to Twin Ponds, did the loop there three times, then back to school. i ran with the short distance group today because i had to leave early. |
| Strength 10:00 [3] | |
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| push-ups, weird abs exercises to replace planks, wall-sits |
Saturday Sep 8 |
| soccer 2:00:00 [3] | |
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| A 1.5 hour game and warming up before that. I was running a lot during the game, though playing sweeper gives me times when I'm just hanging out at mid-field too. |
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| C • TORI!!! 2 |
Friday Sep 7 |
| Strength 10:00 [3] | |
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| push-ups, planks, lunges |
| Running 1:09:42 [3] 8.0 mi (8:43 / mi) | |
| shoes: Asics |
| We ran 5 long hills behind the school. Then we ran to North Acres where we ran 5 short hills (~100 m, not very steep) then a loop around the park, then 5 x the short hill, then another loop, then 5 x the hill. We then ran around Haller Lake and back to school. |
| Running (drills) 10:00 [3] | |
| shoes: Asics |
| running form drills |
Thursday Sep 6 |
| Running 28:27 [3] 3.0 mi (9:29 / mi) | |
| shoes: Asics |
| A warm-up run from school to a nearby track and back. |
| Running 12:15 [3] | |
| shoes: Asics |
| Running around the track fast (~80%) for a set amount of time then a slow recovery jog, then fast again, etc. I'm not sure about the exact times since one of my coaches was timing and just blowing a whistle when it was time to speed up or slow down. |
| soccer 1:00:00 [3] | |
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| Abs 10:00 [3] | |
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| Strength 5:00 [3] | |
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| push-ups |
Wednesday Sep 5 |
| Running 1:00:00 [3] 7.0 mi (8:34 / mi) | |
| shoes: Asics |
| Running a new loop from school to past Shoreview Park. There were a lot of downhills and then a very long uphill. This was somewhere around 7 miles (supposedly 8, though we weren't running that fast) and it took about an hour excluding the time spent stopped at lights. I hadn't gone on a long run for a few days, so this felt really good. |
Monday Sep 3 |
| Orienteering 7:11 [3] 1 km (7:11 / km) | |
| shoes: Orienteering shoes |
| This was the first part of the relay. It was technically really easy except I ended up going to the wrong man-made feature for one of the controls since there were so many controls nearby. |
| Orienteering 17:28 [3] 2.1 km (8:19 / km) | |
| shoes: Orienteering shoes |
| The second part of the relay. It was more challenging than the other leg I ran, though besides having a bad bearing for one control, I had a pretty clean run. |
Sunday Sep 2 |
| Orienteering 14:38 [3] 1.7 km (8:36 / km) | |
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| A really short sprint at the Nordic Center where there were lots of trails. |
| Orienteering 28:50 [3] 2.6 km (11:05 / km) | |
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| This was a chase, based on our results from the sprint. It was at the same place, so there were lots of trails on this course as well. |
Saturday Sep 1 |
| Orienteering 1:33:33 [3] 5.1 km (18:21 / km) | |
| shoes: Orienteering shoes |
| Another course at Barebones. This terrain had lots of depressions and very few continuous contours that could be used as handrails (such as reantrants). I got a little confused a couple times, though mostly I was just one depression to the side of the depression where the control was or something like that. |
| Orienteering 24:25 [3] 2.2 km (11:06 / km) | |
| shoes: Orienteering shoes |
| A night-o. For the second control I tried to head down a trail from a clearing, but I ended up on another unmapped trail instead. I wasted a few minutes there, but the rest of the race went pretty well. |
| Orienteering 5:00 [3] | |
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| 3-legged score-o. Holly and I were doing ok until the end when we sped up for the last control and then we started laughing and couldn't get coordinated again after that. |