Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: c.underwood

In the 31 days ending May 31, 2010:

activity	#	time	miles	km	+m
Running	23	13:17:55	97.84	157.46
Orienteering	6	7:13:33	26.11	42.02	1655
Swimming	2	2:00:00
Total	29	22:31:28	123.95	199.48	1655

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Monday May 31, 2010 #

Running 17:15 [3] 2.4 mi (7:11 / mi)
shoes: Vibram KSO

States tomorrow so did a pre-meet on my own today.

Sunday May 30, 2010 #

Running long 1:00:28 [3] 8.0 mi (7:33 / mi)
shoes: Vibram KSO

Saturday May 29, 2010 #

Running warm up/down 8:47 [3] 1.1 mi (7:59 / mi)
shoes: New Balanced 859

Running 6:32 [3] 1.25 mi (5:14 / mi)
shoes: New Balanced 859

We were supposed to do this 2000 at a 5 min/mile pace or in 6:15, but neither of us could stay on pace. My reasoning is that i shouldn't have eaten those two breakfast sandwiches 20 minutes earlier and he shouldnt have been partying the other night.

Running warm up/down 13:34 [3] 1.7 mi (7:59 / mi)
shoes: New Balanced 859

Friday May 28, 2010 #

Running warm up/down 2:25 [3] 0.3 mi (8:03 / mi)
shoes: Vibram KSO

Running 44:07 [3] 6.09 mi (7:15 / mi)
shoes: Vibram KSO

Were planning on going for a longer run but since states is on tuesday we decided to start cutting down our milage so we will be ready.

Thursday May 27, 2010 #

Running warm up/down 6:37 [3] 0.85 mi (7:47 / mi)
shoes: New Balanced 859

Running 7:26 [4] 1.75 mi (4:15 / mi)
shoes: New Balanced 859

Second work out day, the heat wasn't nearly as bad as yesterday but it was still hot by our standards. So we did six 200s and then four 400s, the splits were:

0:33 - 0:31 - 0:31 - 0:30 - 0:31 - 0:30
1:02 - 1:05 - 1:05 - 1:05

Running warm up/down 11:45 [3] 1.47 mi (8:00 / mi)
shoes: New Balanced 859

Swimming 1:00:00 [3]

Felt like going for a swim so I just went to practice and we did 2075 yards.

Wednesday May 26, 2010 #

Running warm up/down 7:28 [3] 0.9 mi (8:18 / mi)
shoes: New Balanced 859

Running 6:33 [4] 1.5 mi (4:22 / mi)
shoes: New Balanced 859

We were supposed to do 5 sets of one 200 and one 400, but today it got up to the high 80s on our track so we couldn't handle the heat and only did 4 sets. Our times were:

200 - 400
0:32 - 1:10
0:32 - 1:05
0:31 - 1:05
0:31 - 1:04

After that we went on a cool down to our stream and laid in it for about five minutes then ran back.

Running warm up/down 12:44 [3] 1.59 mi (8:00 / mi)
shoes: New Balanced 859

Tuesday May 25, 2010 #

Note
(rest day)

In need of a rest day. Between orienteering and track I havent had a break in a while. So tomorrow I will be ready for our hard workout and then states next tuesday.

Monday May 24, 2010 #

Running long 1:04:51 [3] 8.74 mi (7:25 / mi)
shoes: Vibram KSO

C • Long? 2

Sunday May 23, 2010 #

Event: Billygoat Run at Mt. Tom

Orienteering race 1:43:55 [3] 11.11 km (9:21 / km) +680m 7:10 / km
shoes: Asics, Hyper - XC

Billygoat - Splits

Saturday May 22, 2010 #

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Vibram KSO

Running race 2:04 [5] 0.5 mi (4:08 / mi)
shoes: Bowerman Series

Had regionals today down in Montville. Out team placed third overall, and thats only because both of our 2 milers got DQ and we would have had second if they didn't.

In the 4x800 we got second, then in the mile I got third but got a new PR, and by the time of the 4x400 we were all dead so we got 7th.

Running race 4:27 [5] 1.0 mi (4:27 / mi)
shoes: Bowerman Series

Running race 55 [5] 0.25 mi (3:40 / mi)
shoes: Bowerman Series

Running warm up/down 11:43 [3] 1.46 mi (8:00 / mi)
shoes: Vibram KSO

Friday May 21, 2010 #

Running warm up/down 3:55 [3] 0.5 mi (7:50 / mi)
shoes: Vibram KSO

Running 15:24 [3] 1.99 mi (7:45 / mi)
shoes: Vibram KSO

Regionals tomorrow so premeet today

Thursday May 20, 2010 #

Running warm up/down 4:02 [3] 0.5 mi (8:04 / mi)
shoes: New Balanced 859

Running 23:14 [3] 3.0 mi (7:45 / mi)
shoes: New Balanced 859

Did fartlecks around the track today. We just jogged the the turns and strided the straightaways. It was so hot today, so afterwards we went on a cool down to our little river and just laid in it for a while.

Running warm up/down 11:31 [3] 1.5 mi (7:41 / mi)
shoes: New Balanced 859

Swimming 1:00:00 [3]

1825 yards: This was my first swim practice in about 2 months, but I still felt good at the end.

Wednesday May 19, 2010 #

Running warm up/down 3:16 [3] 0.4 mi (8:10 / mi)
shoes: Vibram KSO

Running long 1:05:05 [3] 8.68 mi (7:30 / mi)
shoes: Vibram KSO

Went for a really long run, we didn't know where we were going when we started. So we went down a trail that we have never been down before and came out a lot farther than we expected, then we took the long way back.

C • "a really long run" 2

Tuesday May 18, 2010 #

Running warm up/down 8:51 [3] 1.0 mi (8:51 / mi)
shoes: Vibram KSO

Running tempo 3:03 [3] 0.75 mi (4:04 / mi)
shoes: Vibram KSO

For a moderate workout we did six 200s. The first two were 32 and 31, then the rest were 30. Afterwards we did what was like a long cool down, I was a little less than 3 miles.

Running warm up/down 20:14 [3] 2.6 mi (7:47 / mi)
shoes: Vibram KSO

Monday May 17, 2010 #

Running warm up/down 8:24 [3] 1.0 mi (8:24 / mi)
shoes: Vibram KSO

Running tempo 8:04 [4] 1.88 mi (4:17 / mi)
shoes: Vibram KSO

For the workout today we did 5 sets of one 200 and then one 400. It was a good workout to try to peek for states in two weeks. So here are the splits:

200s - 400s
34 - - - 1:05
32 - - - 1:04
32 - - - 1:05
31 - - - 1:04
31 - - - 1:03

Running warm up/down 11:44 [3]
shoes: Vibram KSO

Ran down to a stream and soaked our legs for a bit and then went back to the track.

Sunday May 16, 2010 #

Orienteering 1:18:01 [3] 6.3 km (12:23 / km) +250m 10:20 / km
shoes: Asics, Hyper - XC

Was planning on going slow to use this as a long recovery run from the race the other day. But I couldnt concentrate because I was up late the two previous nights so I wasnt doing good mentally or physically.

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC

Running warm up/down 10:00 [3]
shoes: Vibram KSO

Running race 4:28 [5] 1.0 mi (4:28 / mi)
shoes: Bowerman Series

Our team went to the Panther Invite today and the only race I did was the mile. My coach wanted me to go for the school record today so I did, but I only got a 4:28 and the record is 4:25. I got first by ten seconds, so maybe next week at regionals I will be able to do it.

C • 4:28 2

Running warm up/down 12:56 [3]
shoes: Vibram KSO

Friday May 14, 2010 #

Running warm up/down 3:16 [3] 0.4 mi (8:10 / mi)
shoes: Vibram KSO

Running 14:08 [3] 2.0 mi (7:04 / mi)
shoes: Vibram KSO

Thursday May 13, 2010 #

Running warm up/down 4:01 [3] 0.5 mi (8:02 / mi)
shoes: Vibram KSO

Running long 55:26 [3] 7.39 mi (7:30 / mi)
shoes: Vibram KSO

Wednesday May 12, 2010 #

Running warm up/down 8:15 [3] 1.0 mi (8:15 / mi)
shoes: New Balanced 859

Running tempo 8:34 [4] 2.0 mi (4:17 / mi)
shoes: New Balanced 859

Did a work out of six 400's and then four 200's. Our spits were:

1:05
1:06
1:04
1:05
1:04
1:05

0:29
0:30
0:30
0:31

Running warm up/down 13:43 [3]
shoes: New Balanced 859

Tuesday May 11, 2010 #

Running warm up/down 15:00 [3]
shoes: Vibram KSO

Running race 2:04 [5] 0.5 mi (4:08 / mi)
shoes: Bowerman Series

Met my PR while running the 4x800

Running race 4:53 [4] 1.0 mi (4:53 / mi)
shoes: Bowerman Series

Yet again we didn't have any competition. Their one good distance runner only did the two mile.

Running race 57 [5] 0.25 mi (3:48 / mi)
shoes: Bowerman Series

Running warm up/down 17:56 [3]
shoes: Vibram KSO

We found some trails that lead to their xc course which is along the ocean, so we couldn't resist going on a nice long cool down.

Monday May 10, 2010 #

Running warm up/down 4:13 [3] 0.55 mi (7:40 / mi)
shoes: Vibram KSO

Running 17:33 [3] 2.34 mi (7:30 / mi)
shoes: Vibram KSO

Sunday May 9, 2010 #

Orienteering race 1:06:08 [3] 7.9 mi (8:22 / mi) +275m 7:33 / mi
shoes: Asics, Hyper - XC

Red Day 2: Long - Splits

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE

Orienteering race 39:01 [3] 4.4 km (8:52 / km) +120m 7:48 / km
shoes: Asics, Hyper - XC

Red Y Day 1: Middle - Splits

Friday May 7, 2010 #

Running warm up/down 8:19 [3] 1.1 mi (7:34 / mi)
shoes: Vibram KSO

Running tempo 15:41 [5] 3.0 mi (5:14 / mi)
shoes: Vibram KSO

This was an Intense work out. I did four sets of a 400 and then a 800 with 4 minutes rest between each one. The 400s were supposed to be on the 1:05 and the 800s were supposed to be on the 2:15, but here is what I did:

4 - 1:03 4 - 1:05 4 - 1:05 4 - 1:08
8 - 2:16 8 - 2:19 8 - 2:20 8 - 2:22

we also did over a hundred pushups and situps beforehand so I was dead by the end and took a nice slow cool down.

Running warm up/down 13:33 [3] 1.64 mi (8:15 / mi)
shoes: Vibram KSO

Thursday May 6, 2010 #

Running warm up/down 15:00 [3]
shoes: Vibram KSO

Running race 4:53 [4] 1.0 mi (4:53 / mi)
shoes: Bowerman Series

Wasn't ever a race, it felt like we were jogging it and we still won by about 30 seconds.

Running race 57 [4] 0.25 mi (3:48 / mi)
shoes: Bowerman Series