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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: drewi

In the 7 days ending Feb 8, 2009:

activity # timemileskm+m
  Running5 2:15:01 15.17(8:54) 24.41(5:32)
  Stretching/Yoga6 1:21:30
  Orienteering2 1:08:42 7.06(9:44) 11.36(6:03)8 /12c66%
  Strength - Core4 32:15
  Misc. Ambulation1 14:14 1.0(14:10) 1.62(8:48)
  Strength - Upper Body6 9:50
  Strength - Lower Body2 6:00
  Sprinting/Track Work1 5:07 1.01(5:03) 1.63(3:08)
  Total6 5:52:39 24.25 39.028 /12c66%

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MoTuWeThFrSaSu

Sunday Feb 8, 2009 #

Running 46:54 [3] 5.6 mi (8:23 / mi)
shoes: Brooks Adrenaline (2008)

Run to Alexa's. (my mom drove me home)

I had a bad morning... everything my parents said set me off for some reason. =/ Then I ate food and was more cheerful.

I need to retire these shoes for good slash stop forgetting my real running shoes in my gym locker. -.-

Stretching/Yoga 8:00 [3]

Quads are unhappy still.

Strength - Upper Body 2:00 [3]

2x15 pushups

Strength - Core 4:15 [3]

1/:45/:45/:45/1
C/L/C/R/C

Saturday Feb 7, 2009 #

Event: O' Series / WIOL #7 -- Island Crest Park
 

Running warm up/down 10:13 [3] 1.15 mi (8:53 / mi)
shoes: Brooks Adrenaline (2008)

Stretching/Yoga 7:30 [3]

Running warm up/down 6:11 [3] 0.65 mi (9:31 / mi)
shoes: Brooks Adrenaline (2008)

Orienteering race 33:33 [4] *** 3.13 mi (10:43 / mi)
spiked:8/12c shoes: Brooks Adrenaline (2008)

Wheeeee.
My run was very lackluster. I had a bunch of bobbles, and one TERRIBLE route choice (I had folded my map so the good attackpoint was covered up, and lost maybe a minute or two fixing that.) I still beat Max, but I expect the winning time to be under 26.

Note

@ Anna and Tori - what happened to Killer Abs, Part 3?
C • I was wondering the same th... 5

Strength - Upper Body 2:00 [3]

6X5 pushups

Strength - Core 15:00 [3]

Niftys x10
Killer Abs part 1 x 20
Part 2 x 15
Part 4 x 15

Strength - Lower Body 3:00 [3]

2x15 each side single leg calf lifts
20 x each side runner's stride balance drill from circuit pdf

Skipped squats/lunges/wall sits because quads are still unhappy.

Stretching/Yoga 6:00 [3]


Course 6 - Splits

Friday Feb 6, 2009 #

Note
(rest day)

Decided that it wouldn't be worth running, so I decided to take a rest day, but went to bed early so I could get to MI in time for a long warm up.

I am screwing up film studies slightly less.

Thursday Feb 5, 2009 #

Running 21:46 [3] 2.25 mi (9:40 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sloooooow run (on purpose) on the track to try to cure my achy quads. Chatted with Max. Am increasingly able to deal with the future, but still am screwing up Film Studies.

Stretching/Yoga 10:00 [3]

Strength - Upper Body 30 [3]

6 pullups, no kicking
another 5 when I got home

Note

Checked "recovered" on my ankle because while it's still tight, it's no longer painful.

I want to get into the lifting habit again. I'm thinking easy Haller + a mile on the track for tomorrow (+ lifting), race on Saturday, and just waist and above strength type stuff on Sunday.

Strength - Core 3:00 [3]

Planks
:45/:30/:30/:30/:45
C/L/C/R/C

Strength - Upper Body 20 [3]

10 pushups (pecs and ...deltoids? rotator cuff? not sure about my arm muscles are sore as well. =/)

Note

Took a 18 minute ice water bath. My body is totally red from this line right below my belly-button where I was sitting in the bath. OH MY GOD SO COLD!

Stretching/Yoga 10:00 [3]

Before I got into the bath.

Wednesday Feb 4, 2009 #

Orienteering (map run) 35:09 [3] ** 3.93 mi (8:57 / mi)
shoes: Brooks Adrenaline (2008-2009)

Map run with Eric at Magnuson. Quads were feeling the finishing the 4 I did yesterday. We alternated legs, and then did them from memory for the last third or fourth of the course. It was a nice change of pace from my normal workouts.

The map was printed smaller than it was supposed to be, so I had trouble reading some of the details. Also, I was without a compass, so I couldn't pacecount/take bearings. I still did pretty well though, and spiked most of my legs. (I was more shaky on the memory legs, though I settled down some after the first one.)

Stretching/Yoga 10:00 [3]

Note

I am now an employee of MerGeo. And going to Flying Pig. HUZZAH!
C • Yay on both accounts! 4

Strength - Core 10:00 [3]

Niftys, x10

Strength - Upper Body 4:00 [3]

10x5 pushups in between exercises in niftys
10 at the end

Strength - Lower Body 2:00 [3]

Wall sits - :30, :45, :45

Strength - Lower Body 1:00 [3]

Single leg calf raises
2x10 each side

... can you tell that I'm trying to tire myself out yet?

Stretching/Yoga 10:00 [3]

Full stretch again. Muscles are achy.

Tuesday Feb 3, 2009 #

Running warm up/down 4:28 [3] 0.52 mi (8:35 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 15 [5] 0.1 km (2:30 / km)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:55 [2] 0.18 mi (10:38 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 32 [5] 0.13 mi (4:06 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:34 [2] 0.13 mi (12:04 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 59 [4] 0.19 mi (5:10 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:26 [2] 0.1 km (14:20 / km)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 1:23 [4] 0.25 mi (5:32 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 3:40 [2] 0.25 mi (14:41 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 1:04 [4] 0.19 mi (5:37 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:21 [3] 0.1 km (13:30 / km)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 35 [5] 0.13 mi (4:30 / mi)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 1:41 [3] 0.13 mi (12:58 / mi)
shoes: Brooks Adrenaline (2008-2009)

Sprinting/Track Work intervals 19 [5] 0.1 km (3:10 / km)
shoes: Brooks Adrenaline (2008-2009)

Misc. Ambulation 2:37 [3] 0.19 mi (13:46 / mi)
shoes: Brooks Adrenaline (2008-2009)

Running warm up/down 4:00 [3] 0.5 mi (8:00 / mi)

Placeholder until I get an actual time off my watch.

Stretching/Yoga 10:00 [3]

Note

Finishing the 400 today! That was unfun. (Thanks for bailing, Max... /frown) My right quad is a little bit achy right now, so we'll see how this goes. I'm currently scheduled to do a map run with Eric tomorrow, take a rest day Thursday, and run 4.5-5 on Friday. We shall see what we shall see.

Coincidentally, (to the map run with Eric bit) I'm interviewing with MerGeo tomorrow! I'm excited, and cautiously optimistic. Though perhaps I shouldn't be posting that here. =P

Strength - Upper Body 45 [3]

10 pullups before running
5 after

Monday Feb 2, 2009 #

Running 41:29 [2] 4.5 mi (9:13 / mi)
shoes: Brooks Adrenaline (2008-2009)

Stretching/Yoga 10:00 [3]

Strength - Upper Body 15 [3]

5 pullups

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