Training Archive: TBorishIn the 7 days ending 2008-04-26:
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| S | M | T | W | H | F | S | ||||||||
Saturday Apr 26 | ||
| Orienteering 4:45 [3] 0.9 km (5:17 / km) | |
| slept:8.0 shoes: Asics | ||
| This isn't much exercise, but I might as well include it anyway.
I ran Holly, Sue, and Debbie's practice "white" course at the Course Design Seminar. All the controls were on trails since that's the guideline for a white course. Distance is an estimate. I unfortunately didn't have a chance to run a slightly harder course (although the course wasn't complete because several of the controls were supposed to be set in an area that was fenced off for planting or something). And the seminar was really helpful, and I'm really excited to actually design courses now. | ||
| C • course #2 was pretty good... 4 | ||
Friday Apr 25 | ||
| Running (track) 14:00 [3] 2.3 mi (6:05 / mi) | |
| slept:5.0 shoes: Asics 2 | ||
| 800 m warm-up including 4 x striders
5 x 300 m starting a 300 every 3 minutes (0:52, 0:52, 0:54, 0:55, 0:55 - 0:55 was the goal time, but I was running with a couple enthusiastic freshman) haller lake (logged separately) 800 m in 2:44 600 m cool-down | ||
| Running (distance) 28:00 [3] 3.0 mi (9:20 / mi) | |
| shoes: Asics 2 | ||
| Haller Lake run.
Since it was actually a nice spring day, we decided to stop and go swimming in the lake which was really fun. Time is a complete guess since we spent a little while in the lake, and we also stopped by the middle school on the way back. | ||
| Strength 5:00 [3] | |
| planks | ||
Thursday Apr 24 | ||
| Running (track race) 5:34 [5] 1.0 mi (5:34 / mi) | |
| slept:8.0 | ||
| Mile! There were just 3 Lakesiders running it, and my first lap was about my goal pace 83ish seconds, and then my second lap was slow, and then Madeline sped up on the third lap which helped for the last two. This is 2 seconds off my PR (the second fastest I've ever run it), and I haven't had a lot of sleep this week, so I'm really happy with the time. I should easily qualify for metros with it. | ||
| C • Nice run! 5 | ||
| Running (track race) 2:33 [5] 0.5 mi (5:05 / mi) | |
| 800 m.
This was again just Madeline and I, and both of us were tired from the mile (the meet was going really quickly since there was practically no one there, so we had less rest than normal between the two) so it was a little slower than I would have liked. Still, it's a decent time and we had a nice friendly competition for the last 200 m or so. We didn't have a 4x400 team today because a couple people are injured and someone else wasn't there. Maybe next week. | ||
| C • Boo 4x4 3 | ||
| Running (warm-up/cool down) 30:00 [3] | |
| shoes: Asics 2 | ||
| warming up and cooling down x 2
time is a guess jogging, speed drills, striders, accelerations | ||
Wednesday Apr 23 | ||
| Note | |
| Lots of walking, very little sleep, maybe a decision made (?). | ||
| C • WHERE? 13 | ||
Monday Apr 21 | ||
| Running (track) 31:32 [3] 5.7 mi (5:31 / mi) | |
| slept:7.5 shoes: Asics 2 | ||
| 800 m warm-up
form drills + striders 800 m warm-up 3 x 1200 (4:40, 4:41, 4:40) Broken 500 (300 in 0:56, 200 in 0:33) Broken 400 (300 in 0:54) 4 x 200 (0:35, 0:35, 0:34, 0:33 - rest 90 sec, 60 sec, 30 sec) 1200 m (4:45 - supposed to be 5 sec a lap slower than before) 2 x 200 (0:34, 0:37 - rest 30 sec) 600 m cool-down This is with about 3 minutes rest in between the stuff besides the 200s. This was a hard workout, especially since Margo came after the first 3 1200s so she was ready to go really fast and Madeline and I were tired. The last 200 in the first set of 200s was the hardest. It was a good workout though. | ||
| Strength 5:00 [3] | |
| 5 minute abs (to add to the hard workout) | ||
Sunday Apr 20 | ||
| soccer 50:00 [3] | |
| slept:10.0 shoes: cleats | ||
| (Spring) soccer with the Cheetahs = amazing! | ||
| C • See other thread 1 | ||
| Running 22:10 [3] 3.7 mi (5:58 / mi) | |
| shoes: Asics 2 | ||
| Friday's track workout. The track I went to seemed small, so I ran the three 1200s on the outside of the track, but then I asked someone and they said they thought it was a normal size. Distances are assuming it was 400 m around.
400 m warm-up 3 x 1200 (4:33, 4:39, 4:40) Broken 500 (300 in 0:56, 200 in 0:35) Broken 400 (300 in 0:56) 3 x 200 (each at 0:32) 400 m cool down That was with 3 minutes rest between everything except 90 seconds between the last three 200s (and of course only the time it took to walk less than 100 m in between the parts of the broken 500 or broken 400). | ||