Training Log Archive: bertzyk16In the 7 days ending Jul 17, 2010:
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Saturday Jul 17, 2010 #
Note
(rest day)
I was waorking for my mom saturday, mainly doing lawn work and moving brick around.
Friday Jul 16, 2010 #
7 PM
Running (Cross Counrty) 50:00 [3] 6.0 mi (8:20 / mi)
we did half a 1K warm up, did ballistics and stretched. Seven buckets were set up around the High school and we had to use maps to find each one. The pace was moderate and alittle faster then talking pace.
Thursday Jul 15, 2010 #
7 AM
Strength (Nordic Training) 30:00 [3]
For the strengthening part of our workout we did a circuit. Dips, crunches, push ups, pull ups( not successful) box lunges, and beam jumping ( you jump back and forth over a beam). Then we did hill bounding and striding three times each with poles and without poles.
Pole hiking (Nordic Training) 30:00 [3] 2.0 km (15:00 / km)
Our warm up was a 2k pole hike. It was moderate pace and we worked mainly on form.
Wednesday Jul 14, 2010 #
Running (Cross Country) 45:00 [4] 5.5 mi (8:11 / mi)
We ran the 1k warm up loop, stretched and then did ballistics. After that we headed to the track and did ten laps. We'd run at mile pace 200 meters (girls wanted to get 39 to 45 seconds on this part), then walk a 100 meters and jog the last 100 meters to the start where we'd do it again. After we were done with the workout we did a cool down lap and headed home.
Tuesday Jul 13, 2010 #
7 AM
Pole hiking (Nordic training) 1:00:00 [3] 5.0 mi (12:00 / mi)
We pole hiked at a moderate pace with some long inclines and hills, by the end of the hour i could feel it was harder to keep my form. Afterwards Kate, Kayla and i helped out some fellow team mates and showed them the more efficient way to pole hike.
Monday Jul 12, 2010 #
7 AM
Running (Cross Country) 45:00 [2] 4.0 mi (11:15 / mi)
This morning we started off with a 2k warm up, then went through a Colorado work out which is a variety of stretches and warm ups. For the actual workout I ran the outer loop, the 2k loop and around the soccer fields which is about 4 miles.
Running 40:00 [0]
I also had a softball game today.
Sunday Jul 11, 2010 #
Note
(sick) (rest day)
I had a bad cold and wasn't feeling well, I slept a lot and took it easy.