Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: c.underwood

In the 31 days ending Oct 31, 2009:

activity	#	time	miles		km		+m
Running	26	17:52:15	110.44		177.73
Orienteering	3	4:34:52	20.5	(13:24)	33.0	(8:20)	450
Other	1	10:00
Total	29	22:37:07	130.94		210.73		450

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Saturday Oct 31, 2009 #

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

Running race 18:12 [3] 5.0 km (3:38 / km)
shoes: Bowerman Series

This was a tough course. It had just rained and was still misting, so throughout the course there were big puddles of mud. We were the 7th race to run though it which made it even worse. I ended up getting 15th out of 153, which is not a good as I expected but next year, after I run over the summer I should be much faster.

Because I was 15th my season is now over, to go to the state open I would have had to be top 12.

Friday Oct 30, 2009 #

Running warm up/down 5:19 [3] 0.6 mi (8:51 / mi)
shoes: New Balanced 859

Running (Premeet) 18:15 [3] 2.0 mi (9:07 / mi)
shoes: New Balanced 859

Tomorrow we got states

Thursday Oct 29, 2009 #

Running 30:00 [3]
shoes: New Balanced 859

We went to the middle school regional meet to scope out our future team. We ended up missing the race, but we met the top finisher and his cousin, who got 4th, who are both going to be running for woodstock next year. After we talked to them we just ran around on some trails for a while.

Wednesday Oct 28, 2009 #

Other (eliptical) 10:00 [3]
shoes: New Balanced 859

Coach didnt want us outside so we were in the weight room which only has two treadmills.

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

Running 28:30 [3] 3.0 mi (9:30 / mi)
shoes: New Balanced 859

Tuesday Oct 27, 2009 #

Running warm up/down 5:13 [3] 0.6 mi (8:41 / mi)
shoes: New Balanced 859

Running 42:40 [3] 5.33 mi (8:00 / mi)
shoes: New Balanced 859

Monday Oct 26, 2009 #

Running warm up/down 15:30 [3] 2.0 mi (7:45 / mi)
shoes: New Balanced 859

Running tempo 15:12 [4] 3.0 mi (5:04 / mi)
shoes: New Balanced 859

This is our final workout before out state class meet. We did a 400 workout where they progressively got faster and then ended with the last one being all out. For the first half of them our recovery was walk a hundred jog a hundred, the second half we walked a hundred and jogged a three hundred. Then the second that we finished the last one we had to do 30 pushups without a break.

94 / 90
89 / 85
79 / 80
76 / 80
76 / 80
76 / 80
77 / 80
75 / 80
74 / 75
70 / 70
65 / 65
61 / all out

Running warm up/down 15:46 [3] 1.58 mi (9:59 / mi)
shoes: New Balanced 859

Sunday Oct 25, 2009 #

Running 46:53 [3] 6.1 mi (7:41 / mi)
shoes: New Balanced 859

Saturday Oct 24, 2009 #

Note
(rest day)

Today was a rest day, tomorrow i will be doing about 5 or 6 miles, then a hard workout monday and then getting ready for states which is on halloween after that.

Friday Oct 23, 2009 #

Event: US Individual Champs 2009

Running warm up/down 4:51 [3] 0.6 mi (8:05 / mi)
shoes: New Balanced 859

Running long 54:12 [3] 6.5 mi (8:20 / mi)
shoes: New Balanced 859

Thursday Oct 22, 2009 #

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

Running race 17:39 [5] 5.0 km (3:32 / km)
shoes: Bowerman Series

Today was our regional x-c meet an the Norwich Golf course. The course is very hilly and it was a lot hotter than it has been, but i still did a lot better than i thought i would. I ended up finishing first for my team and fourth in the race out of about 126. Then our team got 3rd in the race and then tied for 2nd for ECC large division.

Running warm up/down 20:00 [3]
shoes: New Balanced 859

Wednesday Oct 21, 2009 #

Running warm up/down 4:59 [3] 0.7 mi (7:07 / mi)
shoes: New Balanced 859

Running (Premeet) 16:50 [3] 2.0 mi (8:25 / mi)
shoes: New Balanced 859

Tuesday Oct 20, 2009 #

Running warm up/down 12:47 [3] 1.65 mi (7:45 / mi)
shoes: New Balanced 859

Running intervals 19:25 [3] 2.5 mi (7:46 / mi)
shoes: New Balanced 859

Fartleks on the track.

Running warm up/down 4:53 [3]
shoes: New Balanced 859

Monday Oct 19, 2009 #

Running warm up/down 15:20 [3] 2.0 mi (7:40 / mi)
shoes: New Balanced 859

Running tempo 14:35 [3] 2.5 mi (5:50 / mi)
shoes: New Balanced 859

We did seven 800's on the 2:55, which is a 5:50 pace. Then after that we did eight 100's doing strides for the first 50 and then going almost all out for the last 50.

Running 6:25 [3] 0.8 mi (8:00 / mi)
shoes: New Balanced 859

Sunday Oct 18, 2009 #

Orienteering 34:00 [3] 3.7 km (9:11 / km)
shoes: Asics, Hyper - XC

Orienteering 1:35:52 [3] 6.8 mi (14:06 / mi)
shoes: Asics, Hyper - XC

I used this for orienteering training and for a long slow run for cross country

Saturday Oct 17, 2009 #

Note
(rest day)

Friday Oct 16, 2009 #

Running warm up/down 5:16 [3] 0.7 mi (7:31 / mi)
shoes: New Balanced 859

Running 39:02 [3] 4.0 mi (9:46 / mi)
shoes: New Balanced 859

We were all dead from the work out that we did the other day. We were supposed to do a long run, but the route that we ran was shorter than we thought it was going to be, and still at the end all of our legs were still shot from yesterdays workout.

Thursday Oct 15, 2009 #

Running warm up/down 30:04 [3] 3.4 mi (8:51 / mi)
shoes: New Balanced 859

Running intervals 33:00 [3]
shoes: New Balanced 859

Today we had a fun workout in the freezing rain/ snow. First we did our warm up running down to where our x-c course is, and then after we stretched we did another shorter warmup. Then we took off our warm ups and did the pyramid work out in our short shorts and under armor tops. The intervals were
3:00 all out
2:00 recovery
4:30 all out
3:00 recovery
6:00 all out
4:00 recovery
4:30 all out
3:00 recovery
3:00 all out

and to make it harder we had to run up the steeper part of the hill and then down the part with lower slope.

Running warm up/down 16:44 [3]
shoes: New Balanced 859

When we were done we took the bus back to the school and did the cool down there.

Wednesday Oct 14, 2009 #

Running warm up/down 5:09 [3] 0.7 mi (7:21 / mi)
shoes: New Balanced 859

Running 50:40 [3] 6.3 mi (8:03 / mi)
shoes: Bowerman Series

Tuesday Oct 13, 2009 #

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

Running race 17:24 [3] 5.0 km (3:29 / km)
shoes: Bowerman Series

I got fourth in the race and our team lost by one point, which ended out undefeated streak. I'm not doing nearly as well as I was last year, on a mostly flat course like this last year I would be in the 16:40's, but I can't expect much from my self since I only ran about 70 miles this summer because of my injury.

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

Monday Oct 12, 2009 #

Running (Premeet) 20:49 [3] 2.69 mi (7:45 / mi)
shoes: New Balanced 859

Sunday Oct 11, 2009 #

Running 27:18 [3] 3.7 mi (7:23 / mi)
shoes: New Balanced 859

Saturday Oct 10, 2009 #

Running warm up/down 7:38 [3] 1.0 mi (7:38 / mi)
shoes: New Balanced 859

Running intervals 27:18 [3] 3.0 mi (9:06 / mi)
shoes: New Balanced 859

We did Fartleks around the track by going slow around the corners and then progressively got faster on the straight aways.

Running warm up/down 7:34 [3] 1.0 mi (7:34 / mi)
shoes: New Balanced 859

Friday Oct 9, 2009 #

Running warm up/down 14:30 [3] 1.85 mi (7:50 / mi)
shoes: New Balanced 859

Running tempo 17:56 [3] 3.0 mi (5:59 / mi)
shoes: New Balanced 859

We did 800 repeats at about a 6 minute mile pace, then we would walk a 50 and jog a 50 between each one.

Running warm up/down 6:42 [3]
shoes: New Balanced 859

Thursday Oct 8, 2009 #

Running warm up/down 6:58 [3]
shoes: New Balanced 859

Running long 52:38 [3] 6.5 mi (8:06 / mi)
shoes: New Balanced 859

Wednesday Oct 7, 2009 #

Running long 52:23 [3] 6.4 mi (8:11 / mi)
shoes: New Balanced 859

Tuesday Oct 6, 2009 #

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

Running race 17:14 [3] 5.0 km (3:27 / km)
shoes: Bowerman Series

Running warm up/down 13:00 [3]
shoes: New Balanced 859

Monday Oct 5, 2009 #

Running warm up/down 5:13 [3] 0.7 mi (7:27 / mi)
shoes: New Balanced 859

Running (Pre Meet) 15:49 [3] 2.0 mi (7:54 / mi)
shoes: New Balanced 859

Sunday Oct 4, 2009 #

Orienteering race 1:01:57 [3] 6.65 mi (9:19 / mi) +140m 8:45 / mi
shoes: Jalas

Saturday Oct 3, 2009 #

Orienteering race 1:23:03 [3] 7.65 km (10:51 / km) +310m 9:02 / km
shoes: Jalas

Friday Oct 2, 2009 #

Event: UNO Boulder Dash

Running warm up/down 20:00 [3]
shoes: New Balanced 859

Running race 17:40 [3] 5.0 km (3:32 / km)
shoes: Bowerman Series

Kinda sick and tired, but I still raced and ended up getting 4th out of about 80. The course was pretty nice, it went though the woods will a few small hills. Then there was this one long, very steep grass hill. When you went up it you already looked like you were power walking, if it was any steeper people would probably be crawling up it.

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

Thursday Oct 1, 2009 #

Running warm up/down 5:19 [3] 0.7 mi (7:36 / mi)
shoes: New Balanced 859

Running 22:31 [3] 2.8 mi (8:03 / mi)
shoes: New Balanced 859

Tomorrow we got a Invitational that we have a chance in winning, so we did our premeet to my house and then had a pasta party here.

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