Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: c.underwood

In the 31 days ending Mar 31, 2010:

activity

time

miles

Swimming

14:32:23

Other

9:00:00

Running

8:43:37

70.36

(7:26)

113.24

(4:37)

Orienteering

3:05:30

8.45

13.6

Total

35:21:30

78.82

126.84

averages - sleep:5

3:00

0:00

» now

Wednesday Mar 31, 2010 #

4 PM

Running warm up/down 7:26 [3] 1.0 mi (7:26 / mi)
shoes: Vibram KSO

Running tempo 4:36 [3] 1.0 mi (4:36 / mi)
shoes: Vibram KSO

After we did our warmup, stretch and strength we did a workout. It was really easy, just four 400s at about 75% with 4 minutes of rest in between each one where we walked and jogged around.

1:06
1:11
1:10
1:11

Coach told us that as the season moves on we are going to decrease the time of rest, but I think we should also increase the number of 400s to six or eight.

Running warm up/down 14:30 [3] 1.6 mi (9:04 / mi)
shoes: Vibram KSO

Tuesday Mar 30, 2010 #

4 PM

Running warm up/down 9:00 [3] 0.8 mi (11:15 / mi)
shoes: Vibram KSO

Running 4:50 [3] 1.0 mi (4:50 / mi)
shoes: Vibram KSO

Our coach wanted us to do the time trial yesterday but we didnt because the track was flooded. It still is a big puddle but he wanted us to get in the time trial before its too close to our meet saturday, so we did it today in the rain. I forgot my flats at the school so I had to do it in my KSOs. It went well, only 9 seconds slower than my PR.

Running warm up/down 5:16 [3] 0.5 mi (10:32 / mi)
shoes: Vibram KSO

Monday Mar 29, 2010 #

7 PM

Swimming 1:30:00 [1]

Lost count on the yardage while we were doing a bunch of drills, but I would guess that we did somewhere around 2500 yards.

Sunday Mar 28, 2010 #

Orienteering 41:33 [3] 5.2 km (7:59 / km)
shoes: Asics, Hyper - XC

Danish O training

Orienteering 18:11 [3] 3.2 km (5:41 / km)
shoes: Asics, Hyper - XC

Had a nice park/woods sprint to finnish off the camp.

Sprint - Long - Splits

Sunday Morning - Long - Splits

Saturday Mar 27, 2010 #

Orienteering 35:05 [3]
shoes: Asics, Hyper - XC

Shadowed Zach Lyons around on the morning course.

Running 9:53 [3] 3.0 km (3:18 / km)
shoes: Asics, Hyper - XC

3 km time trial on the track

Orienteering 30:56 [3]
shoes: Asics, Hyper - XC

Some control picking

Orienteering 44:45 [3] 5.2 km (8:36 / km)
shoes: Asics, Hyper - XC

Did some Danish O training and then a map memory O to finnish off the day.

Friday Mar 26, 2010 #

Event: 2010 NorthEast Junior Training Camp

8 PM

Orienteering 15:00 [3]
shoes: Asics, Hyper - XC

Night O

Thursday Mar 25, 2010 #

3 PM

Running warm up/down 3:26 [3] 0.5 mi (6:52 / mi)
shoes: Vibram KSO

4 PM

Running 35:53 [3] 4.5 mi (7:58 / mi)
shoes: Vibram KSO

We had a straggler in our group that doesn't usually run with us so we went a little slower than normal.

Wednesday Mar 24, 2010 #

3 PM

Running warm up/down 3:36 [3] 0.5 mi (7:12 / mi)
shoes: Vibram KSO

4 PM

Running 27:23 [3] 3.5 mi (7:49 / mi)
shoes: Vibram KSO

All of us were really sore from the whistle sprints we did monday, we think its because we aren't used to suddenly going into a full sprint over and over. so we took today pretty slow to recover from it.

Tuesday Mar 23, 2010 #

7 PM

Swimming 1:00:00 [1]

1650 yards: Practice was really easy, we only did a mile and we got lots of rest. This is probably because my normal coach wasn't there so this coach we really unprepared and was kind of making it up as she was going along.

Monday Mar 22, 2010 #

3 PM

Running warm up/down 3:32 [3] 0.5 mi (7:04 / mi)
shoes: Vibram KSO

Running intervals 30:33 [3] 3.5 mi (8:44 / mi)
shoes: Vibram KSO

First day of track practice, so coach had the entire team do whistle sprints for half an hour where we alternated between a walk, jog, and then a sprint for each whistle. No one was sure how many miles we did but we are guessing between 3 and 4 miles.

4 PM

Running warm up/down 14:53 [3] 1.6 mi (9:18 / mi)
shoes: Vibram KSO

7 PM

Swimming 1:30:00 [2]

We did about 2000 yards: Today we did a lot of form stuff so practice was pretty easy and short.

Sunday Mar 21, 2010 #

Note
slept:5.0 (rest day)

Yesterday morning I went to UCONN to do some stuff and then I had prom last night. So I stayed over my friends house and eventually passed out at 3 and woke up for pancakes at 8. So now I'm way to exhausted to do stuff, and I just got to do some homework then I will take a nap.

Saturday Mar 20, 2010 #

8 PM

Other 3:00:00 [3]

Partying it up at prom

Friday Mar 19, 2010 #

4 PM

Swimming 1:00:00 [1]

Only did 1400 yards: Very easy practice only did actual stuff for the first 40 minutes, then the rest of the time we just did dives and relays.

Thursday Mar 18, 2010 #

Note
(rest day)

Didnt really have time to run today. I had to do some stuff after school and then go down to canterbury which is a half hour away so I didnt get home until around 7.

Wednesday Mar 17, 2010 #

3 PM

Running 35:42 [3] 4.9 mi (7:17 / mi)
shoes: Vibram KSO

Went for a run after school and we a loop we did a few days ago but backwards and a little extra, this way we finished the run my going up a mile long hill. After we finished we did some 8 minute abs and stretched.

Tuesday Mar 16, 2010 #

3 PM

Running 35:43 [3] 4.9 mi (7:17 / mi)
shoes: Vibram KSO

Didnt really plan a route before we left, so we just made it up as we went along guessing what would be between 4.5 and 5 miles.

7 PM

Other 2:00:00 [3]
shoes: New Balanced 859

First practice outside, we were only supposed to wrap for tackling but for the bigger guys they wouldnt stop unless you brought them to the ground. My knees are a bit bloody but every thing is alright. I just dont know if im going to keep playing cause of track and my parents wont pay any of the fees or get me shoes because they dont want me doing this.

Monday Mar 15, 2010 #

3 PM

Running 33:47 [3] 4.4 mi (7:41 / mi)
shoes: Vibram KSO

Went for a run with my little buddy after school in the wind and rain, but thats what we do.

7 PM

Swimming 1:30:00 [2]

Around 2600 yards: We were doing a bunch of 50s drill stroke, so I started to lose count.

Sunday Mar 14, 2010 #

5 PM

Swimming warm up/down 20:00 [3]

I did two separate warmups, one I did as soon as I got there. Then since Harvard has like a 30 lane pool we could warm up while others are swimming events, so I warmed up again three events before mine.

6 PM

Swimming race 1:08 [3]

The 100 breaststroke was the only event I swam today. I didnt place too well, I got 20th, but I got my PR which was what I was really going for. So I got down to 1:08.99 which is the fastest I have swam that in over a year.

C • PR 15

Saturday Mar 13, 2010 #

Note
(rest day)

Had SATs this morning, I think I aced the math but im not sure how I did on the rest.

C • busy weekend 2

Friday Mar 12, 2010 #

4 PM

Swimming 1:00:00 [3]

1875 yards. Today my arms were pretty tired so tomorrow I will probably just chill out at my house and not do any running or anything so Im ready for sunday's meet.

Thursday Mar 11, 2010 #

4 PM

Running 32:00 [3] 4.6 mi (6:57 / mi)
shoes: Vibram KSO

7 PM

Swimming 1:00:00 [3]

2000 yards. Decent practice, my coach had our lane slacking a bit cause two out of three of us are going to Harvard sunday to swim in New Englands.

Wednesday Mar 10, 2010 #

8 PM

Other 2:00:00 [4]
shoes: New Balanced 859

Today we learned to scrum and how to do use it. I was fun but this was definitely one of our hardest practices yet with all of us guys ramming into each other covered in sweat.

Tuesday Mar 9, 2010 #

1 PM

Running 28:24 [3] 3.6 mi (7:53 / mi)
shoes: Vibram KSO

Today I ran after school with two of the kids on the x-c team, but one of them hasn't run since the season ended so we had to accommodate for him with less milage and a slower pace.

6 PM

Swimming 1:00:00 [2]

Went to clark again to critique my stroke some more.

Monday Mar 8, 2010 #

1 PM

Running 37:43 [3] 5.0 mi (7:33 / mi)
shoes: Vibram KSO

Started my run with my neighbor another friend, after about two miles they turned around and I kept going. After I finished I went over his house to stretch and then we did some core and push ups.

7 PM

Swimming 1:30:00 [3]

Did a total of 3125 yards

Sunday Mar 7, 2010 #

2 PM

Running 31:21 [3] 4.5 mi (6:58 / mi)
shoes: Vibram KSO

Saturday Mar 6, 2010 #

12 PM

Running 31:26 [3] 4.5 mi (6:59 / mi)
shoes: Vibram KSO

Its so nice outside; Its 65 and sunny. So I decided to break out the short shorts and go for a nice run.

Friday Mar 5, 2010 #

4 AM

Swimming 1:00:00 [3]

We did 2075 yards for practice; I was kinda tired from the run I just went on but it was still a good practice.

3 PM

Running 27:09 [3] 4.0 mi (6:47 / mi)
shoes: Vibram KSO

I started my run a little late and I had to make sure I was home before we had to leave for swim practice so I was rushing it a bit.

Thursday Mar 4, 2010 #

3 PM

Running 28:02 [3] 4.0 mi (7:01 / mi)
shoes: Vibram KSO

6 PM

Swimming 1:00:00 [3]

Went up to Clark University to get some lessons from the coach on my breaststroke. We worked on my pull out and my arms in general.

Wednesday Mar 3, 2010 #

8 AM

Other 2:00:00 [3]
shoes: New Balanced 859

Our little gym is getting way to crowded, I think there were something like 40 people there tonight. They said that we will probably start practicing out side march 16th, so thats good.

Tuesday Mar 2, 2010 #

12 PM

Running 27:33 [3] 3.6 mi (7:39 / mi)
shoes: Vibram KSO

Just went for a run with some friends after we got out of school

7 PM

Swimming 1:00:00 [4]

Did 1975 yards and some hard stuff im the middle. During practice I focused on my breaststroke turns a lot so make them quicker, and thursday Im going up to clark university to get some private lessons from their coach.

Monday Mar 1, 2010 #

6 PM

Swimming warm up/down 10:00 [3]

7 PM

Swimming race 1:15 [3]

So todays attempt to make new englands in 50 free turned out to be a waste of 5 hours of my life. It takes two hours to get there and I attempted three times. The first run I got a 25.13 the second run I got a 25.10 and the third a 25.36; I had to get a 25.00 to qualify. So this year I will only be doing 100 breast in new englands.

C • NE quals 2

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