Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: c.underwood

In the 31 days ending May 31, 2009:

activity	#	time	miles		km		+m
Running	21	9:33:58	64.87		104.39
Orienteering	1	1:35:20	6.03	(15:49)	9.7	(9:50)	370	21 /	23c	91%
Other	2	1:15:00
Swimming	1	1:00:00
Total	23	13:24:18	70.89		114.09		370	21 /	23c	91%

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Saturday May 30, 2009 #

Note
(rest day)

Im going to take another rest day today, then I have prom tonight, and then I will do a pre meet tomorrow.

Thursday May 28, 2009 #

Running warm up/down 2:03 [3] 0.3 mi (6:50 / mi)
shoes: New Balanced 767

Running 20:10 [3] 2.7 mi (7:28 / mi)
shoes: New Balanced 767

I would have liked to have gone for a longer run today but my legs were really sore from the past two days so I dont think I could have even if I had time two. I only had 20 minutes to run because my mom was going to pick me up to go to the doctor, so I ran for about 10 minutes and then turned around.

I went to the doctors to check out my knee and he said it wasn't anything that would have permanent damage. He said to rest it the next few days, and after states take 3 to 4 weeks off. He also recommended physical therapy to strengthen my quad so I will be going back there soon.

Wednesday May 27, 2009 #

Running warm up/down 2:22 [3] 0.35 mi (6:46 / mi)
shoes: New Balanced 767

Running tempo 16:52 [3] 3.0 mi (5:37 / mi)
shoes: New Balanced 767

After our warm up we stretched and then did another workout. We did 3 one miles with 10 minutes rest between each one. Each one was supposed to be 10 seconds slower so heres my times.

528
536
548

We are supposed to have another work out tomorrow and then three rest days before states.

After the work out we did a cool down and stretched.

Running warm up/down 5:15 [3]
shoes: New Balanced 767

Tuesday May 26, 2009 #

Running warm up/down 3:59 [3] 0.6 mi (6:38 / mi)
shoes: New Balanced 767

the people leading the warm were going faster than usual for some reason. After the warm up, each group stretched individually and then got to the work out. The milers did 2 800s, 4 400s, and were supposed to do 8 200s but we accidently did 7.

Running tempo 4:51 [3] 1.0 mi (4:51 / mi)
shoes: New Balanced 767

2 800s

224
227

Running tempo 4:49 [3] 1.0 mi (4:49 / mi)
shoes: New Balanced 767

4 400s

109
112
113
115

Running tempo 3:51 [3] 0.87 mi (4:24 / mi)
shoes: New Balanced 767

7 200s

33
31
30
34
35
35
33

Running warm up/down 12:09 [3] 1.5 mi (8:06 / mi)
shoes: New Balanced 767

We were dead after that workout, so we took a nice slow cool down. Then we hung out with a kid that graduated last year that came to visit, he had some good college stories.

Monday May 25, 2009 #

Note
(rest day)

Sunday May 24, 2009 #

Orienteering (Orange) 34:19 [3] *** 3.8 km (9:02 / km) +150m 7:33 / km
spiked:9/9c shoes: Asics, Hyper - XC

I am still tired from yesterday, so I didn't move to fast.

Orienteering (Red) 1:01:01 [3] *** 5.9 km (10:21 / km) +220m 8:43 / km
spiked:12/14c shoes: Asics, Hyper - XC

Saturday May 23, 2009 #

Running warm up/down 10:00 [3]
shoes: New Balanced 767

Running race 2:10 [3] 0.5 mi (4:20 / mi)
shoes: Bowerman Series

Running warm up/down 10:00 [3]
shoes: New Balanced 767

Running race 4:41 [5] 1.0 mi (4:41 / mi)
shoes: Bowerman Series

Today we had ECC regionals and I thought I was going to do terrible because of all the walking and bad food I ate yesterday and because I haven't slept too much the past week. We didn't do to well in the 4x800, we got 6th. Then in the mile I got 9th, and I got my PR by 14 seconds and beat my PR for this season by 18 seconds. I also made states! So I will be running for another week and a half, then I will take a 2 to 4 weeks off.

C • congratulations carl!! im p... 7

Running warm up/down 15:00 [3]
shoes: New Balanced 767

Friday May 22, 2009 #

Running warm up/down 3:38 [3] 0.5 mi (7:16 / mi)
shoes: New Balanced 767

Running 20:44 [3] 2.9 mi (7:09 / mi)
shoes: New Balanced 767

Note

Today was a half day and I did a ton of walking/running. First the distance walked down to the track and then warmed up and did our pre meet. Then we got a ride to a local restaurant and then walked back to the school, then we took the bus to the track, then went for another run, walked up and down a stream catch crayfish. Then we ran back to the track, walked to my house, walked to a friends house, and then walked home.

Thursday May 21, 2009 #

Running warm up/down 4:11 [3] 0.5 mi (8:22 / mi)
shoes: New Balanced 767

Running 26:36 [3] 3.5 mi (7:36 / mi)
shoes: New Balanced 767

The middle schoolers had a meet at our track, so the whole team pretty much skipped practice and drove to our coaches house for a cookout. But the distance fellows ran there instead of driving.

Wednesday May 20, 2009 #

Running warm up/down 2:21 [3] 0.25 mi (9:24 / mi)
shoes: New Balanced 767

Running tempo 9:33 [3] 2.0 mi (4:46 / mi)
shoes: New Balanced 767

Did some more 800 repeats today

235
242
238
238

The next two days will be easier so that we can rest up for ECCs of Saturday.

Running warm up/down 6:26 [3] 0.75 mi (8:35 / mi)
shoes: New Balanced 767

Tuesday May 19, 2009 #

Running warm up/down 3:55 [3] 0.5 mi (7:50 / mi)
shoes: New Balanced 767

Running 35:51 [3] 4.6 mi (7:48 / mi)

Other 45:00 [3]

I played some ultimate after school, it was fun but my team was pretty bad so we got destroyed.

Monday May 18, 2009 #

Running warm up/down 3:50 [3] 0.5 mi (7:40 / mi)
shoes: New Balanced 767

Running tempo 10:12 [3] 2.0 mi (5:06 / mi)
shoes: New Balanced 767

After we warmed up at stretched, we did a work out. Four 800s and they were supposed to be a a 2:42 pace, but I did them in

2:33
2:37
2:32
2:30

Then we did a cool down and stretched.

Running warm up/down 6:34 [3] 0.75 mi (8:45 / mi)
shoes: New Balanced 767

- Splits

Sunday May 17, 2009 #

Note
(rest day)

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

Running 31:47 [3] 4.6 mi (6:55 / mi)
shoes: New Balanced 767

I was running too fast, and I didn't drink enough water so I was dead by the end of my run.

Friday May 15, 2009 #

Running warm up/down 4:00 [3] 0.5 mi (8:00 / mi)
shoes: New Balanced 767

Running race 2:10 [3] 0.5 mi (4:20 / mi)
shoes: Bowerman Series

I was so tired today because I haven't gotten a lot of sleep today, so in our 4x800 I caught up with the kid in front of me, but then he out kicked me.

Running race 4:59 [3] 1.0 mi (4:59 / mi)
shoes: Bowerman Series

The 1600 was a few minutes after the 4x800, so I didnt get too much rest. So I could have done better. But In the end Fitch still destroyed us, they won almost every race.

Running warm up/down 34:00 [3] 4.4 mi (7:44 / mi)
shoes: New Balanced 767

After we were done running I took two kids from Fitch on a cool down. It was pretty fun, we went exploring through the woods.

Thursday May 14, 2009 #

Running warm up/down 4:33 [3] 0.5 mi (9:06 / mi)
shoes: New Balanced 767

Running 17:47 [3]
shoes: New Balanced 767

Tomorrow we have another meet. So today we had a premeet.

Wednesday May 13, 2009 #

Running warm up/down 4:15 [3] 0.5 mi (8:30 / mi)
shoes: New Balanced 767

Running 20:58 [3]
shoes: New Balanced 767

Running tempo 1:29 [3] 0.25 mi (5:56 / mi)
shoes: New Balanced 767

Running tempo 1:12 [3] 0.25 mi (4:48 / mi)
shoes: New Balanced 767

Note

Today we did our warmup, stretched, did situps and planks, then we went for about a 3 mile run. When we got back coach had us do 3 400's and then we stretched and were done.

Tuesday May 12, 2009 #

Running warm up/down 12:00 [3]
shoes: New Balanced 767

Running race 4:59 [3] 1.0 mi (4:59 / mi)
shoes: Bowerman Series

I ran the 1600 in our meet today, I got first, I wanted to get my pr(under 4:55) and I could of if I ran the first two laps a little faster. But I guess I can settle with what I got since I haven't really ran in a month.

Running race 2:10 [3] 0.5 mi (4:20 / mi)
shoes: Bowerman Series

After the mile I did a 800, I won this race as well. I didn't have any goals before I started though cause I didn't know I was running it until my coach told me he put me in it at the last minute.

Running warm up/down 15:00 [3]
shoes: New Balanced 767

We did a nice warm up and cool down on some trails that we ran on for a x-c course at that school.

Monday May 11, 2009 #

Running warm up/down 3:36 [3] 0.5 mi (7:12 / mi)
shoes: New Balanced 767

Running 18:00 [3] 2.5 mi (7:12 / mi)
shoes: New Balanced 767

At our premeet today we did a warmup, stretched, situps/pushups, and then we did our normal run with a few strides and stretch again.

This morning we had our AP Bio exam, it wasn't too bad, I am pretty sure I got a 5. But my head hurt the rest of the day and i was brain dead.

Swimming 1:00:00 [3]

This was the first swim practice of the season, I probably shouldn't have gone though. I had to do some homework, bake cookies for our bio party tomorrow, sleep, and I was still brain dead form the exam, I couldn't even keep count of which lap I was on.

Sunday May 10, 2009 #

Event: Billygoat

Note
(rest day)

Cant run today, I am spending all day studying for my AP Bio exam tomorrow morning.

Saturday May 9, 2009 #

Running warm up/down 3:50 [3] 0.5 mi (7:40 / mi)
shoes: New Balanced 767

Running tempo 6:01 [3] 1.0 mi (6:01 / mi)
shoes: New Balanced 767

Running tempo 2:33 [3] 0.5 mi (5:06 / mi)
shoes: New Balanced 767

Running tempo 2:43 [3] 0.5 mi (5:26 / mi)
shoes: New Balanced 767

Running warm up/down 7:50 [3] 1.0 mi (7:50 / mi)
shoes: New Balanced 767

Note

Today I decided that I could test our my knee and do a work out. So I did and it feels fine. After our warmup we stretched, and did 8 minutes abs and 3 sets of 3 planks, we started our work out. We did a mile at about 75% and then 2 800s a little faster, and then we did a cool down and stretched.

Friday May 8, 2009 #

Running 17:00 [3] 2.14 mi (7:57 / mi)
shoes: New Balanced 767

We had an exciting run today. Track practice was canceled, but my friend and I stayed after school to run anyways. So we were just going to run to the river we say yesterday and run up and down to try to find the best spot to go swimming. But our friend and his brother drove by on ATVs so we went to go catch them, which we eventually did. And I hoped on the back without him knowing, so he looked back and saw me and thought i was holding on, which I wasn't, and started driving, so I flew off. But then both of us got on the back of an ATV and rode around for several minutes. Then we ran back to the track and waited for the girls to finnish.

When they did the two of us went with a few girls to our usual swimming area and stuck out feet in, that didn't last long, but then we ventured to someone's house that lived close by and hung out there for a while. Then we went to this thing at our school and listened to some people play music. They were really good, they played some Van Halen and it sounded like the real thing, except for the singing.

Thursday May 7, 2009 #

Running warm up/down 3:44 [3] 0.5 mi (7:28 / mi)
shoes: New Balanced 767

Running 28:18 [3] 3.9 mi (7:15 / mi)
shoes: New Balanced 767

Note

Today we practiced at a different track because the middle schoolers were using our track for a meet. At this track I knew some trails that were right next to it, but I haven't been on the trails for several years. So, after we warmed up, stretched, did 8 minute abs and pushups, the distance and mid distance went for a run on the trails.

I knew where I was for about ten minutes, but then after that I was making up were I went as we went along. We ended up somewhere that we didn't want to go, so I led them off the trail towards where we wanted to go, and we came out on the main road so we took the road back. Towards the end of the run my knee started to hurt a little, but it wasnt anything too bad.

This map would be an excellent map for orienteering. A good about of trail, not too much green, and its pretty big. I want to find out who owns it and then see if i can get my dad to map it and I could learn how to do some mapping in the process.

Wednesday May 6, 2009 #

Running warm up/down 3:32 [3] 0.5 mi (7:04 / mi)
shoes: New Balanced 767

Running 18:59 [3] 2.5 mi (7:36 / mi)
shoes: New Balanced 767

Note

I didn't race in our meet today because my just got better and I didn't want to risk reinjuring it. So I warmed up with the team, stretched, did a easy run on my own, and then stretched again.

I will start racing next week if my knee continues to feel like it has the past few days.

Tuesday May 5, 2009 #

Other 30:00 [3]

Todays meet was postponed until tomorrow, and we didn't have practice. So some other people and I played ultimate frisbee in the rain.

Monday May 4, 2009 #

Running warm up/down 3:42 [3] 0.5 mi (7:24 / mi)
shoes: New Balanced 767

Running 15:36 [3] 2.0 mi (7:48 / mi)
shoes: New Balanced 767

Note

Tomorrow we have a meet, but I wont be racing because of my knee. But I still did the premeet today. We did a warmup, stretched, did a short run, and then stretched again.

My knee feels like it is pretty much better as of yesterday, but I dont want to risk injuring it again. So I will hold off on the speed until next week.

Sunday May 3, 2009 #

Note

I took the weekend off from running to let my knee rest up. It seems like it starts to hurt after about a half mile of running.

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

Running warm up/down 4:00 [3] 0.5 mi (8:00 / mi)
shoes: New Balanced 767

Running 20:00 [3]
shoes: New Balanced 767

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