Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: c.underwood

In the 30 days ending Sep 30, 2009:

activity	#	time	miles	km	+m
Running	24	16:24:51	116.83	188.02
Orienteering	4	7:08:47	22.2	35.72	255	45 /	56c	80%
Total	28	23:33:38	139.02	223.74	255	45 /	56c	80%

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Wednesday Sep 30, 2009 #

Running warm up/down 13:54 [3] 1.75 mi (7:57 / mi)
shoes: New Balanced 859

Running intervals 24:23 [3] 3.0 mi (8:08 / mi)
shoes: New Balanced 859

Today we did a easy fartlek workout, since we have a big meet on friday we didn't want anything too hard so we jogged a round the corners of the track and continually increased our speed on the straightaways of the track.

Running warm up/down 12:48 [3]
shoes: New Balanced 859

Tuesday Sep 29, 2009 #

Running warm up/down 8:50 [3] 1.15 mi (7:40 / mi)
shoes: New Balanced 859

Running 47:01 [3] 6.13 mi (7:40 / mi)
shoes: New Balanced 859

Monday Sep 28, 2009 #

Running warm up/down 15:12 [3] 2.0 mi (7:36 / mi)
shoes: New Balanced 859

Running tempo 17:55 [3] 3.0 mi (5:58 / mi)
shoes: New Balanced 859

This was supposed to be a semi hard workout, so we did thresholds at a faster, 6 minute, pace and then instead of walking a 100 and jogging a 300, between each mile, we walked a hundred and jogged a 100 between each mile.

Running warm up/down 12:43 [3]
shoes: New Balanced 859

Sunday Sep 27, 2009 #

Note
(rest day)

Saturday Sep 26, 2009 #

Running warm up/down 10:00 [3]
shoes: New Balanced 859

Running race 17:08 [3] 5.0 km (3:26 / km)
shoes: Bowerman Series

We went to a Invitational in Rhode Island, and our race had about 200 people in it. I wanted to get in the top ten, but I was still tired out from tuesday and the week of school, so I only got 15th.

Running warm up/down 15:00 [3]
shoes: New Balanced 859

Friday Sep 25, 2009 #

Running warm up/down 5:04 [3] 0.7 mi (7:14 / mi)
shoes: New Balanced 859

Running (Pre Meet) 16:13 [3] 2.0 mi (8:06 / mi)
shoes: New Balanced 859

Thursday Sep 24, 2009 #

Running warm up/down 14:10 [3] 2.0 mi (7:05 / mi)
shoes: New Balanced 859

Running intervals 23:24 [3] 3.0 mi (7:48 / mi)
shoes: New Balanced 859

For practice we did Intervals because we have a meet on saturday but we didn't want to do another long run. We jogged on the turns and then went progressively harder on the straightaways through out the workout.

Running warm up/down 8:18 [3]
shoes: New Balanced 859

Wednesday Sep 23, 2009 #

Running warm up/down 5:54 [3] 0.7 mi (8:26 / mi)
shoes: New Balanced 859

Running long 46:43 [3] 5.9 mi (7:55 / mi)
shoes: New Balanced 859

Tuesday Sep 22, 2009 #

Running warm up/down 5:00 [3]
shoes: New Balanced 859

Running 17:32 [3] 5.0 km (3:30 / km)
shoes: Bowerman Series

This was my first X-C meet of the season since I didn't race last week. I wasn't sure how well I was going to do because I was still tired from the weekend, but I ended up out sprinting the other kid in to the finnish and won the race.

Running warm up/down 10:00 [3]
shoes: New Balanced 859

Monday Sep 21, 2009 #

Running warm up/down 5:25 [3] 0.7 mi (7:44 / mi)
shoes: New Balanced 859

Running (Pre Meet) 16:00 [3] 2.0 mi (8:00 / mi)
shoes: New Balanced 859

Sunday Sep 20, 2009 #

Orienteering (Ultra Long) 2:05:09 [3] 14.12 km (8:52 / km)
shoes: Jalas

UltraLong: Red Y - Splits

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs

Orienteering race (Sprint) 17:01 [3] 2.6 km (6:33 / km) +60m 5:52 / km
spiked:15/17c shoes: Asics, Hyper - XC

Orienteering race (Middle) 31:37 [3] 4.4 km (7:11 / km) +195m 5:53 / km
shoes: Jalas

Sprint: M/F21 - Splits

Middle: Red Y - Splits

Friday Sep 18, 2009 #

Running warm up/down 7:25 [3] 1.0 mi (7:25 / mi)
shoes: New Balanced 859

Running 31:10 [3] 4.1 mi (7:36 / mi)
shoes: New Balanced 859

Thursday Sep 17, 2009 #

Running warm up/down 14:44 [3] 2.0 mi (7:22 / mi)
shoes: New Balanced 859

Running tempo 18:32 [3] 3.0 mi (6:11 / mi)
shoes: New Balanced 859

For practice today we did thresholds on the track. My group were supposed to do them at a 6:15 pace, but we were a little fast for them all.

Running warm up/down 12:03 [3] 1.75 mi (6:53 / mi)
shoes: New Balanced 859

Wednesday Sep 16, 2009 #

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: New Balanced 859

Running 44:08 [3] 5.88 mi (7:30 / mi)
shoes: New Balanced 859

Tuesday Sep 15, 2009 #

Running 31:53 [3]
shoes: New Balanced 767

I didnt run in the meet today, so instead i just did the warm up and cool down with the team, then I ran around for a bit while they were racing.

Monday Sep 14, 2009 #

Running warm up/down 4:58 [3] 0.7 mi (7:06 / mi)
shoes: New Balanced 767

Running 15:55 [3] 2.0 mi (7:57 / mi)
shoes: New Balanced 767

Tomorrow is our first meet of the season, but I wont be running because of my recovering knee. So today we had a normal premeet; we warmed up, double stretched, ran down to our normal premeet area, did 10 strides, and ten ran back.

Sunday Sep 13, 2009 #

Orienteering 1:33:00 [3] *** 7.4 km (12:34 / km)
spiked:14/17c shoes: Asics, Hyper - XC

I did a lot better than yesterday, I stayed in contact with the map and practiced micro orienteering.

Saturday Sep 12, 2009 #

Event: Pawtuckaway Camping Weekend

Orienteering (Pawtuckaway) 2:02:00 [3] *** 7.2 km (16:57 / km)
spiked:16/22c shoes: Asics, Hyper - XC

I did terrible, I haven't orienteered in several months so I lost contact with the map a few times and I didn't use my compass enough.

Orienteering (Vamire O) 40:00 [3]
shoes: Asics, Hyper - XC

It was fun, I started as a vampire and got Ethan about 45 seconds into it, then found the holy water and was home free the rest of the way.

Friday Sep 11, 2009 #

Running 15:29 [3] 2.06 mi (7:30 / mi)
shoes: New Balanced 767

While im orienteering tomorrow, the rest of the team will be participating in a time trial on our home course, so we treated today as if it was a premeet.

Thursday Sep 10, 2009 #

Running 54:31 [3] 7.27 mi (7:30 / mi)
shoes: New Balanced 767

Wednesday Sep 9, 2009 #

Running warm up/down 20:26 [3] 2.7 mi (7:34 / mi)
shoes: New Balanced 767

Running long 50:57 [3] 10.0 km (5:06 / km)
shoes: New Balanced 767

Our coach wanted us to run on our course before we have a time trial on our course, with a bunch of other schools, this coming weekend. So he had the varsity run from the school to the course, and then the varsity ran it twice. I won't be doing the time trial this weekend because I will be orienteering at Pawtuckaway, but my coach didn't want me to do it anyways because of my knee.

Tuesday Sep 8, 2009 #

Running warm up/down 14:18 [3] 1.8 mi (7:57 / mi)
shoes: New Balanced 767

C • back running! 2

Running tempo 19:32 [3] 3.0 mi (6:31 / mi)
shoes: New Balanced 767

Today we had a easy work out of thresholds, we did a mile at about a 6:30 pace, then walked a 100 and jogged a 300, three times.

Running warm up/down 6:05 [3] 0.8 mi (7:36 / mi)
shoes: New Balanced 767

Monday Sep 7, 2009 #

Running 40:05 [3] 5.5 mi (7:17 / mi)
shoes: New Balanced 767

Saturday Sep 5, 2009 #

Running warm up/down 15:18 [3] 2.0 mi (7:39 / mi)
shoes: New Balanced 767

Running tempo 18:08 [3] 3.0 mi (6:03 / mi)
shoes: New Balanced 767

My coach didn't want me to do the same workout as the rest of the team did because he thought it would be too much on my knees. So instead I did threshholds on my own on the track, the first one was two fast but then the last two were just a few seconds off.

Running warm up/down 10:04 [3]
shoes: New Balanced 767

Friday Sep 4, 2009 #

Running warm up/down 5:34 [3] 0.7 mi (7:57 / mi)
shoes: New Balanced 767

Running 36:44 [3] 4.6 mi (7:59 / mi)
shoes: New Balanced 767

Thursday Sep 3, 2009 #

Running warm up/down 5:31 [3] 0.7 mi (7:53 / mi)
shoes: New Balanced 767

Running 31:33 [3] 3.6 mi (8:46 / mi)
shoes: New Balanced 767

Wednesday Sep 2, 2009 #

Running warm up/down 15:40 [3] 1.8 mi (8:42 / mi)
shoes: New Balanced 767

Running hills 11:05 [3] 2.5 mi (4:26 / mi)
shoes: New Balanced 767

This was one of the hardest workouts of our season. First we run most of the way to the dirt hill. Then we continually run up a quarter mile hill ten time, only stopping to do ten pushups at the top of each one. Then when we are done with the hills, we finnish by running back to where we started the warm up.

Running warm up/down 16:07 [3] 1.8 mi (8:57 / mi)
shoes: New Balanced 767

Tuesday Sep 1, 2009 #

Running warm up/down 5:09 [3] 0.7 mi (7:21 / mi)
shoes: New Balanced 767

Running 35:10 [3] 4.4 mi (8:00 / mi)
shoes: New Balanced 767

Part way through the run today my knee started to hurt and then it was hurting more at the end, so when I finished I got a bag of ice and sat around with it on my knee for twenty minutes.

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