Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: c.underwood

In the 30 days ending Apr 30, 2009:

activity

time

miles

Running

5:53:47

47.65

(7:25)

76.68

(4:37)

Orienteering

5:51:22

24.95

(14:05)

40.15

(8:45)

1360

58 /

120c

48%

Swimming

1:00:00

Biking

47:37

11.8

(4:02)

18.99

(2:30)

Total

13:32:46

84.4

135.82

1360

58 /

120c

48%

1:41

0:00

» now

Thursday Apr 30, 2009 #

Running warm up/down 4:36 [3] 0.5 mi (9:12 / mi)
shoes: New Balanced 767

Running 13:30 [3] 1.7 mi (7:56 / mi)
shoes: New Balanced 767

At practice today I was planning to run between 2 and 3 miles, but my knee started to hurt mid way through the run. So I turned around a little early.

Wednesday Apr 29, 2009 #

Running warm up/down 4:10 [3] 0.5 mi (8:20 / mi)
shoes: New Balanced 767

Running 20:12 [3] 2.5 mi (8:05 / mi)
shoes: New Balanced 767

Note

Today I did the warmup, stretched, did 4 sets of 25 pushups, 4 sets of 15 pushups, and then did lunges and more static stretching while the rest of the team did dynamics. Then I went with the distance and we went for a short run as a reward for winning the meet yesterday.

Monday Apr 27, 2009 #

Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi)

Running 12:00 [3] 1.5 mi (8:00 / mi)

Note

Tomorrow we have a meet, but I wont be racing to help my knee. So today I did the pre-meet with the distance team. We warmed up, stretched, did sit ups, pushups, and I did more static stretching while everyone else did some dynamics. Then the distance went off of the track and did our premeet, we just ran to a river, took a dip, and ran back. Then we stretched again.

Sunday Apr 26, 2009 #

Orienteering 1:22:00 [3] *** 7.1 km (11:33 / km)
22c shoes: Asics, Hyper - XC

On sunday I had a terrible run, I was slow and I finished to find out that I miss punched. I was confident that I didn't miss punch, I was sure that i went to the right control. So I narrowed down my options to either that I was trying to move too fast and didn't let my e punch register, or I was just too dehydrated and was hallucinating the write number on the wrong control.

C • a-meet 4

Saturday Apr 25, 2009 #

Event: CSU Pine Hill A-meet

Orienteering race 56:43 [3] 6.61 km (8:35 / km)
shoes: Asics, Hyper - XC

I had a good run, but my knee was bothering me a little towards the end of the race so I iced it latter that night.

Saturday Red Open - Splits

Friday Apr 24, 2009 #

Note

My knee is not bothering me right now, so I will be able to race tomorrow! Hopefully that doesn't make it worse.

Wednesday Apr 22, 2009 #

Note
(injured)

I haven't practiced all week because of my knee. It is almost gone, but I can still feel that it is there. So, I am not going to run the rest of the week so that it will be good for the orienteering this weekend at Pine Hill. After the saturday race I will see how it feels and decide if I will run on sunday.

Monday Apr 20, 2009 #

Note
(injured)

This past weekend I felt fine during the sprint, but then during the mid distance event my knee started to bother me. So I didn't do the long event on sunday to help my knee. But now, my knee is very irritating. I think I will go see my doctor in a few days.

Saturday Apr 18, 2009 #

Event: West Point A-Meet

Orienteering race 17:48 [3] *** 2.56 km (6:57 / km) +105m 5:46 / km
20c shoes: Asics, Hyper - XC

Orienteering race 39:44 [3] *** 4.23 km (9:24 / km) +155m 7:56 / km
13c shoes: Asics, Hyper - XC

Sprint: Red Blue - Splits

Middle: Red - Splits

Tuesday Apr 14, 2009 #

Running warm up/down 4:02 [3] 0.5 mi (8:04 / mi)
(injured) shoes: New Balanced 767

Note

Today I went to practice planning to do a long work out. But during the warm up my knee started to hurt. Then, when we did the dynamic exercises my knee became unbearably painful. So I talked to my coach and he said to walk around the track for a while. That hurt my knee, so I just sat around and eventually went home and iced my knee for a while.

Monday Apr 13, 2009 #

Biking 6:42 [3] 1.4 mi (4:47 / mi)

Running warm up/down 3:31 [3] 0.5 mi (7:02 / mi)
shoes: New Balanced 767

Running warm up/down 3:53 [3] 0.5 mi (7:46 / mi)
shoes: New Balanced 767

Running tempo 7:06 [3] 1.0 mi (7:06 / mi)
shoes: New Balanced 767

Running tempo 6:16 [3] 1.0 mi (6:16 / mi)
shoes: New Balanced 767

Running tempo 1:17 [3] 0.25 mi (5:08 / mi)
shoes: New Balanced 767

Running tempo 1:10 [3] 0.25 mi (4:40 / mi)
shoes: New Balanced 767

Running tempo 1:03 [3] 0.25 mi (4:12 / mi)
shoes: New Balanced 767

Running warm up/down 8:46 [3] 1.0 mi (8:46 / mi)
shoes: New Balanced 767

Biking 40:55 [3] 10.4 mi (3:56 / mi)

C • triathlon 2

Note

A few days ago I decided that I am going to do a triathalon on June 7th. So today I rode my bike to practice, then I went for a long bike ride after practice.

At practice we warmedup, stretched, warmedup again, and then started our workout. We did a mile at 75%, stoped and stretched, did a mile at 85%, stoped and stretched, and then did 3 400s. The first one at 75% effort, the second at 85% and the last one at 100% effort. Then we did a cooldown off of the track and stretched.

Sunday Apr 12, 2009 #

Note
(rest day)

Happy Easter everyone

Today I just went to church and hung out with my cousins; no running today.

Saturday Apr 11, 2009 #

Running 30:04 [3] 4.1 mi (7:20 / mi)
shoes: New Balanced 767

I was going to run 4.5 miles today, but about 2 miles in my lower right leg (the leg I previously injured) started to bother me. So, I turned around and slowed down my pace.

Friday Apr 10, 2009 #

Running 41:48 [3] 6.0 mi (6:58 / mi)
shoes: New Balanced 767

I went for a run to get rid of the lactic acid from yesterdays races. So I did a warm up, stretched, ran, and then went to swim practice.

Swimming 1:00:00 [3]

Final siwim practice until the middle of May.

Thursday Apr 9, 2009 #

Running warm up/down 4:03 [3] 0.5 mi (8:06 / mi)
shoes: New Balanced 767

Running race 2:09 [3] 0.5 mi (4:18 / mi)
shoes: Bowerman Series

We had a pretty good 4x8 team. We won, Im not sure what our total time was though.

Running warm up/down 6:00 [3] 0.8 mi (7:30 / mi)
shoes: New Balanced 767

My friend and I found some trails to warm up on for the 2 mile.

Running race 11:10 [3] 2.0 mi (5:35 / mi)
shoes: Bowerman Series

For the two mile, my friend and I didnt want to race, because it was cold and we had been sitting around for a few hours to run. So we didn't have the motivation to run. We still got second and third place though.

Running warm up/down 6:00 [3] 0.8 mi (7:30 / mi)
shoes: New Balanced 767

For a cool down, we did our warm up, but backwards.

Wednesday Apr 8, 2009 #

Running warm up/down 4:05 [3] 0.5 mi (8:10 / mi)
shoes: New Balanced 767

Running (Pre meet) 20:04 [3] 2.6 mi (7:43 / mi)
shoes: New Balanced 767

Note

Tomorrow we have our first meet, so today we had a premeet. We did a warmup, then did static and dynamic stretches. Then distance did a short run, and stopped to do strides in the middle of it.

Tuesday Apr 7, 2009 #

Running 30:26 [3] 4.2 mi (7:15 / mi)
shoes: New Balanced 767

Running warm up/down 4:10 [3] 0.5 mi (8:20 / mi)
shoes: New Balanced 767

Monday Apr 6, 2009 #

Note
(rest day)

Long weekend, practice cancled, so I took a rest day.

Sunday Apr 5, 2009 #

Orienteering race 58:49 [3] *** 8.2 km (7:10 / km) +400m 5:46 / km
spiked:13/14c shoes: Asics, Hyper - XC

C • Sunday race 2

Sunday Long Red - Splits

Saturday Apr 4, 2009 #

Orienteering race (Sprint) 17:26 [3] 2.25 km (7:45 / km) +60m 6:50 / km
spiked:14/15c shoes: Asics, Hyper - XC

Orienteering race (Relay) 40:01 [3] *** 5.0 km (8:00 / km) +380m 5:48 / km
spiked:16/18c shoes: Asics, Hyper - XC

Saturday GreenB_4pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Orienteering race 38:51 [3] *** 4.2 km (9:15 / km) +260m 7:04 / km
spiked:15/18c shoes: Asics, Hyper - XC

Friday Middle Red - Splits

Thursday Apr 2, 2009 #

Running warm up/down 4:10 [3] 0.5 mi (8:20 / mi)
shoes: New Balanced 767

Running long 50:12 [3] 6.2 mi (8:06 / mi)
shoes: New Balanced 767

Note

We warmed up, did static stretching, 8 minute abs, pushups, and dynamic stretches. Then the distance ran six miles, and stretched again.

Wednesday Apr 1, 2009 #

Running warm up/down 7:40 [3] 1.0 mi (7:40 / mi)
shoes: New Balanced 767

Running tempo 6:33 [3] 1.0 mi (6:33 / mi)
shoes: New Balanced 767

Running tempo 6:21 [3] 1.0 mi (6:21 / mi)
shoes: New Balanced 767

Running tempo 5:51 [3] 1.0 mi (5:51 / mi)
shoes: New Balanced 767

Running warm up/down 12:59 [3] 1.5 mi (8:39 / mi)
shoes: New Balanced 767

Note

Today we did a 800 warmed up, stretched, did 8 minute abs, pushups, and then the distance did another 800 warmed.

Then we did three, one mile, repeats. We tried to make each one faster, and we did. Between each mile, we walked a 100 and jogged a 300 for a recovery. Then we did a slow cool down, off of the track, and stretched.

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