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Training Log Archive: Evalin B

In the 7 days ending Apr 11, 2016:

activity # timemileskm+m
  Running6 3:18:31 22.46(8:50) 36.15(5:30)
  Technical/Drills6 50:00
  Orienteering1 48:40 4.04(12:03) 6.5(7:29)
  Workout3 46:31 6.72(6:55) 10.81(4:18)
  Yoga2 45:00
  Strength/Core1 30:00
  Total7 6:58:42 33.22 53.46
averages - sleep:8.2

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Monday Apr 11, 2016 #

Yoga 25:00 [3]

Running warm up/down 9:50 [3] 1.14 mi (8:37 / mi)
slept:8.5 shoes: Mizuno Wave Rider

Technical/Drills 10:00 [3]

Workout 6:46 [5] 1.0 mi (6:46 / mi)
shoes: Mizuno Wave Rider

Workout 12:30 [5] 1.86 mi (6:43 / mi)
shoes: Mizuno Wave Rider

Today was a 3xmile workout, but after I did the first mile I decided I was feeling good enough to try and do the time trial for extra points on JWOC selection. and well I got it! I was dying and pushing really hard at the end and got exactly the time :)
C • Great Job! 7

Running warm up/down 10:20 [3] 1.0 mi (10:20 / mi)
shoes: Mizuno Wave Rider

Super dead

Sunday Apr 10, 2016 #

Event: NEOC/WCOC: Cemetery Hill
 

Orienteering 24:21 [3] 3.2 km (7:37 / km)
slept:8.0

Woods sprint
C • Cemetery Hill 1

Orienteering 24:19 [3] 3.3 km (7:22 / km)

Second sprint, I had a few route choice mistakes which could have been solved by reading ahead (which I didn't do much). I was also getting tired toward the end.

Short Sprint - Splits

Final Sprint - Splits

Saturday Apr 9, 2016 #

Running warm up/down 11:30 [3] 1.4 mi (8:13 / mi)
slept:8.0 shoes: Mizuno Wave Rider

Technical/Drills 10:00 [3]

So at first they were gonna stick to the schedule, but then 30min before my race they decided it would be rolling. So I quickly had to warm up, but then when I was waiting to start they waited another 15 minutes until I started and I was just standing around not sure when we would go.

Running race 14:06 [5] 1.86 mi (7:35 / mi)

The race started farther back than on other tracks which was weird. I'm very happy with how I jumped on the water pit today, but I was lacking in speed/momentum the rest of the time.

Running warm up/down 10:00 [3] 1.03 mi (9:42 / mi)
shoes: Mizuno Wave Rider

Friday Apr 8, 2016 #

Running 15:50 [3] 1.86 mi (8:31 / mi)
slept:7.0 shoes: Mizuno Wave Rider

Running 6:40 [3] 0.86 mi (7:45 / mi)
shoes: Mizuno Wave Rider

200 in and out

Running warm up/down 9:45 [3] 1.0 mi (9:45 / mi)
shoes: Mizuno Wave Rider

Technical/Drills 10:00 [3]

Thursday Apr 7, 2016 #

Running warm up/down 15:30 [3] 1.82 mi (8:31 / mi)
slept:9.5 shoes: Asics Gel Cumulus

Technical/Drills 5:00 [3]

Workout 14:00 [4] 1.86 mi (7:32 / mi)
shoes: Asics Gel Cumulus

3x1000 not very fast since the meet is in 2 days

Running warm up/down 12:00 [3] 1.13 mi (10:37 / mi)
shoes: Asics Gel Cumulus

Wednesday Apr 6, 2016 #

Yoga 20:00 [3]
slept:8.0

Technical/Drills 5:00 [3]

More agility stuff

Running 44:30 [3] 5.0 mi (8:54 / mi)
shoes: Mizuno Wave Rider

Strength/Core 30:00 [3]

DB snatch 4x8
Kettle bell swing 4x12
Lat pull down 3x12
Pull up 3xmax
Seated row 3x12
Alt. overhead press 3x12
Plate walk twist 3x10
DB press 3x12
Push up 3x max

Tuesday Apr 5, 2016 #

Running warm up/down 16:30 [3] 1.85 mi (8:55 / mi)
slept:8.5 shoes: Mizuno Wave Rider

Technical/Drills 10:00 [3]

Workout 13:15 [3] 2.0 mi (6:37 / mi)
shoes: Mizuno Wave Rider

1 mile, 4x400
6:57, 1:37, 1:36, 1:35, 1:30

I actually felt really good during this workout and I'm really satisfied with it.

Running warm up/down 10:15 [3] 1.15 mi (8:55 / mi)
shoes: Mizuno Wave Rider

Running 5:00 [3] 0.5 mi (10:00 / mi)
shoes: Mizuno Wave Rider

Jogging in between reps

Running 6:45 [3] 0.86 mi (7:51 / mi)
shoes: Mizuno Wave Rider

Running back from extra credit volunteering

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