Training Archive: AcampbellIn the 31 days ending 2006-07-31:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| stretching warm up/down (stretching/ strength) 15:00 [2] | |
| did a mix of our normal stretching and some stregth stuff. | ||
| rowing 1:15:00 [3] | |
| rowed up to strawberry manstion bridge. took for ever!!!! | ||
| running 40:30 [4] 2.25 mi (17:59 / mi) | |
| shoes: brooks s257 | ||
| ran from temple boat house to lloyd hall. was only alowed to run so far and then we had to stop becuase of how "hot" it was out.
4:54- temple to grand stands 6:19- wait for the people who were walking 4:31- grand stands to the 3 angels 7:40- wait for walkers 4:33- 3 angels to gerard bridge 6:03- wait for walkers 6:29- gerard bridge to lloyd hall so really it didn't take us that long or it shouldn't have. but i thought it was stupid that we had to keep stoping. | ||
| rowing 45:00 [2] | |
| rowed up to gerard bridge and back. all girls boat. i was 3 seat which i hate being! one becuase the shoes for 3 seat are so bad my feet keep flying out so i can't really row and two because it is kinda in the middle of the boat so you either row a ton or none and today it was none. | ||
| stretching warm up/down 5:00 [1] | |
| walking 30:00 [1] 1.0 mi (30:00 / mi) | |
| walked home. noramly takes like 15 mins but we had the stupid dog who would only walk like super slowly so it took twice as long. | ||
Sunday Jul 30 | ||
| orienteering 48:23 [4]*** 3.6 km (13:26 / km) +140m 11:15 / km | |
| spiked:7/9c shoes: o-ing shoes | ||
| ran orange at DVOA's Nolde event. it was a good course, all up hill but a good course. I only messed up two. 5 I took a really long route to but then john fredrickson said that actually it wasn't so bad because i was running along a hill side insted of coming down which is easier to find the control. then 6 i thought i was going to have an ok route but actually i ran right into a bunch of lightish green that was not maped and have to some how slowly walk out of it so that slowed me down. but other then that i had a farly clean run. | ||
| C • Spiked Controls 4 | ||
| stretching warm up/down 10:00 [1] | |
| did a very very short cool down run and then streached. | ||
| orienteering 1:05:00 [2] | |
| shoes: o-ing shoes | ||
| picked up the white and some yellow controls with becky and ellie (my dog) it was ok. we took yellow 4 and didn't think that someone else was coming out to get it ops! but it worked out ok. and i desided to carry back 2 water jugs and of when we got back that was when they said we could have dumped the water out. oh well my arms and legs got a work out. | ||
| C • weight training! 2 | ||
Saturday Jul 29 | ||
| walking 1:30:00 [1] 2.0 mi (45:00 / mi) | |
| walked to reading termanal with emily to get the best soft pretzels in philly. then to cosi on walnut st. were we met my dad, then walked home. | ||
Friday Jul 28 | ||
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| to camp | ||
| stretching 5:00 [1] | |
| running 23:09 [4] 2.25 mi (10:17 / mi) | |
| shoes: brooks s257 | ||
| ran to temple boat house. ran with steve.
first mile: 10:02 second mile: 10:13 last 1/4: 2:53 beat my time by only a few seconds. | ||
| stretching 5:00 [1] | |
| shoes: brooks s257 | ||
| rowing 1:00:00 [3] | |
| rowed from temple boat house back to loyd hall, wail the guys ran back. it was an ok row i was 8 seat. | ||
| rowing 1:20:00 [4] | |
| got to row again in the afternoon. we took just the quad out. i was 4 seat. and larrissa was coxswain, and david, emily, and carolina were rowing with me. we rowed up to columbia. we were going to go to strawberry mantion bridge but by the time we got to columbia there were white caps so we turned around. when we turned around the launch had a moter problem a rop had gotten stuck in the moter, so we had to wait for them to fix that. and then from columbia to loyd hall we rowed the whole way becuase if we stop we would have gotten blown around it was that windy. over all it was a lot of fun and ann didn't really have to say much to us we did most of it all on our own. | ||
| other (vollyball) 30:00 [1] | |
| stretching 5:00 [1] | |
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked home but had to wait in loyd hall for about 20 mins before we could becuase of the thunder storm. the water was amazing big waves and looked really windy. i hope everyone out rowing got back in safely. | ||
Thursday Jul 27 | ||
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked to camp | ||
| stretching 5:00 [1] | |
| other 1:00:00 [2] | |
| played around in the gym. was fun, only 4 kids and the coaches. we played basketball and soccer and just ran around. actually kinda boring but whatever. | ||
| rowing 45:00 [3] | |
| rowed in the quad. lonnine was coxswaining. was kinda fun laughed a lot. lonnien and i had a splash fight and then he would not let me row. | ||
| stretching 5:00 [1] | |
| was to wet so had to streach on the side of the gym | ||
| other (vollyball) 1:00:00 [1] | |
| rowing 45:00 [2] | |
| rowed in the 8 was 3 seat. did some pieces ane then came in | ||
| stretching 5:00 [1] | |
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked home | ||
Wednesday Jul 26 | ||
| biking 15:00 [1] 1.25 mi (11:59 / mi) | |
| shoes: brooks s257 | ||
| biked to camp but almost got hit by a train and didn't get across to the path so had to go the long way around. | ||
| stretching 5:00 [1] | |
| other (calestedics) 50:00 [5] | |
| shoes: brooks s257 | ||
| suisides, running, high kick running, frog jumping, army crawl. each coach gave us a thing to do. it was hard and tiring!!! and kinda wierd | ||
| rowing 1:10:00 [3] | |
| went all the way up to columbia bridge and back. rowed in the quad w/ emily. she did amazing! we got all 4 rowing and together! | ||
| other (kick ball) 1:30:00 [2] | |
| played kick ball. my team won! | ||
| stretching 5:00 [1] | |
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked home | ||
Tuesday Jul 25 | ||
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked to camp w/ emily, larrissa, and "anna" | ||
| stretching 5:00 [1] | |
| rowing 1:00:00 [2] | |
| rowed past the two bridges and back in the 8. was 1 seat and got yelled at for talk to larrissa | ||
| other (strength) 45:00 [3] | |
| did some of the same strength work we did last week. | ||
| rowing 1:00:00 [2] | |
| was in the quad 4 seat. had a lot of fun talking to steve he is AWSOME!!! | ||
| stretching 5:00 [1] | |
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked home | ||
Monday Jul 24 | ||
| Note | |
| first day of the 2nd session of rowing camp. | ||
| biking warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked w/ emily to camp | ||
| stretching 5:00 [1] | |
| walking warm up/down 30:00 [1] | |
| walked to the pool. | ||
| swimming 30:00 [2] | |
| took the swim test again. seemed easier this time. but there were a ton of the new people how could not swim very well so it took longer this time. all good for me cus i get to stay in the water longer! | ||
| walking 30:00 [1] | |
| walked back from pool | ||
| Track 15:00 [3] | |
| shoes: brooks s257 | ||
| ran relays after lunch. up the hill at the back of the art museam and down. | ||
| Track 10:00 [3] | |
| shoes: brooks s257 | ||
| did 6 sets of stairs. | ||
| other (dogeball) 25:00 [1] | |
| played dogeball. really had to run around because the ball was flying everywhere! | ||
| stretching 5:00 [1] | |
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked home | ||
Sunday Jul 23 | ||
| walking 1:00:00 [1] | |
| walked around town with my friend emily from boston. had a lot of fun. i guess this should not really count but we didn't sit down at all and we walked pretty fast so i'm counting it. | ||
Saturday Jul 22 | ||
| swimming 2:00:00 [1] | |
| swam in the pool forever. my mom tried to teach me the flip turns that you do at the end of a lap to turn to go the other way. that was fun but took me a wail to get and i still can't really do it. but oh well. | ||
Friday Jul 21 | ||
| swimming 1:20:00 [2] | |
| went swimming in the ocean first. it was nice a warm unlike Oregon. but there was a really strong undertoe. then went swimming in the pool with my sister. and did some laps. | ||
| walking 30:00 [1] | |
| shoes: brooks s257 | ||
| walked into beathany beach town. had dinner, walked around and then walked along the beach home. | ||
Thursday Jul 20 | ||
| biking 20:00 [1] 1.75 mi (11:25 / mi) | |
| shoes: brooks s257 | ||
| biked to locast point to get larissa and then to camp | ||
| C • moving down 3 | ||
| stretching 5:00 [1] | |
| shoes: brooks s257 | ||
| rowing 1:30:00 [3] | |
| rowed almost up to St. joes and back. did some practise races did really badly! | ||
| stretching (yoga) 30:00 [1] | |
| did some yoga to lossen up. | ||
| rowing 1:20:00 [4] | |
| rowed in the quad. went up to columbia bridge and back. raced the 8 three times and won all three!!! | ||
| biking warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked home | ||
| C • You're a machine! 4 | ||
Wednesday Jul 19 | ||
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| weight:115lbs shoes: brooks s257 | ||
| biked to camp | ||
| Track 20:00 [4] | |
| shoes: brooks s257 | ||
| did front art muesaum stairs.
first set of 5- 5:31 rest- 2:23 second set of 5 - 5:14 rest/walk back- 7:00 | ||
| rowing 1:30:00 [3] | |
| rowed just past the faries. WORST ROW EVER!!!! boat could not stay together or keep the boat set and one guy almost jumped out of the boat. it was crazy!!! | ||
| stretching warm up/down 10:00 [1] | |
| biking warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked home | ||
| Note | |
| after posting a message on thewaterstop about how people train for JWOC and getting a very helpfull answer back from John F. and looking at the JWOC 2008 web site, i have desided that my main goal is to be able to rank high enough to go to sweden in 2008. It will be a relitivly hard goal to reach but i'm ready to try!!! | ||
| C • That's a perfect goal! 3 | ||
Tuesday Jul 18 | ||
| other (dragon boating) 1:30:00 [4] | |
| tried dragon boating today. they wanted to get us all out in the water in the morning cus of the heat. it was not that fun i got drentch and i diffinetly sicking to rowing!!! | ||
| other (streangth work) 45:00 [3] | |
| did suisides, push ups, sit ups, and other streangth work. | ||
| other (soccer) 45:00 [2] | |
| shoes: brooks s257 | ||
| other (vollyball) 1:00:00 [2] | |
| shoes: brooks s257 | ||
| walking 1:00:00 [1] | |
| shoes: brooks s257 | ||
| Went to shelly ridge with my old teacher to help her kinda draw a map of it. WE are trying to get at lest a somewhat ok map of it so we can get the school to do more orienteering. but i think we have a long way to get before the map is that great. our perportions are way off and it is kinda a 3D sort of drawing. but oh well it will work for a little bit. but it would be awsome if we could get someone to map it so TPS (the philadelphia school) and the girl scouts could use it and even DVOA. but just an idea. | ||
Monday Jul 17 | ||
| other (soccer) 1:30:00 [3] | |
| shoes: brooks s257 | ||
| played soccer was a lot of fun. it was nice in the air conditioned gym. | ||
| rowing 1:00:00 [3] | |
| rowed up to like the faries and back. was nice got all 8 rowing. i started in 4 seat but then i had to change out on the river to 8 seat. that was fun trying to climb over everyone. oh and we had a splash fight and ryan (a coach) who was coxsing the 8 got me totally wet. | ||
| other (vollyball) 1:00:00 [1] | |
| played vollyball after lunch. | ||
Sunday Jul 16 | ||
| orienteering 1:24:44 [4]*** 5.25 km (16:08 / km) | |
| spiked:13/14c shoes: o-ing shoes | ||
| did the Daniel Boone Spell-O. it was a lot of fun i ran the short course where you had to spell GO ORIENTEERING. It was hard becuase you could not go to the same control more than once so it really made you think. i spent about 12mins at the start planning my route. i came in 2nd when i left and felt pretty good i chouse the right route. only had troble on one where i over run one trail and went down the wrong one.
splits: 102- 14:19 (DOG) 103- 3:49 (AOG) 107- 10:02 (SO) 106- 1:26 (ALR) 105- 2:21 (ENI) 113- 2:30 (EAR) 109- 2:05 (NO) 112- 1:44 (HT) 117- 8:12 (EOB) 118- 3:14 (AEO) 119- 3:31 (TRM) 124- 4:34 (IL) - did face plant getting to 125- 9:53 (TNM) - ran down wrong trail 104- 10:36 (GOD) F- 6:28 | ||
Saturday Jul 15 | ||
| other (DDR) 3:05:00 [3] | |
| played DDR at my friends house. it was a lot of fun and by the end i was quite good, dripping with sweat, and my legs hurt a lot!! must get DDR at some point it is addictive | ||
Friday Jul 14 | ||
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked to camp | ||
| erg -rowing machine 9:27 [5] 2 km (4:44 / km) | |
| shoes: brooks s257 | ||
| erged the 2k test today. i died. it was really hard and my coach wanted me to keep my 500meter split down under a 2:30 and then my other coach came up when i was at like a 2:20 and made me keep it there until i was done. i fell off the erg when i was done. | ||
| erg -rowing machine 10:00 [5] 0.9 km (11:07 / km) | |
| shoes: brooks s257 | ||
| ok so we did this crazy thing on the ergs it went like this:
1. 500 meters on the ergs 2. 1 min of these jump things where you put your hands on the floor jump back and then front and then up 3. 300 meters on the ergs 4. 1 min of "mountin climbers" 5. 100 meters all out on the ergs 6. 1 min of crunches i was so died by the end | ||
| rowing 45:00 [3] | |
| rowed right before lunch in the 8. and stroke and really didn't like it. but oh well. was super hot.
| ||
| Note | |
| oh yeah so at lunch people from channel 3 asked if they could film me filling my water bottle up and drinking out of the water fountin. so i did and i was on there 4pm news in a story about the heat wave in philly. | ||
| Track 1:01:00 [4] | |
| shoes: brooks s257 | ||
| we had to do the art museam stairs
6 up and down in the frount break wail walking to the back stairs 6 up and down in the back (much smaller stairs) walked back to the frount 5 in the fount before ryan relised we were late then had to sprint back to loyd hall. | ||
| stretching warm up/down 5:00 [1] | |
| biking warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked home | ||
| walking 30:00 [1] 2.5 mi (11:59 / mi) | |
| shoes: brooks s257 | ||
| walked around town with my friend lexi shouldn't really count as a training session but my legs really hurt when i got home so i'm counting it. | ||
Thursday Jul 13 | ||
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked to camp | ||
| stretching (streching / strength) 15:00 [2] | |
| streched, then playing strength simon says. I WON!! | ||
| rowing 1:00:00 [1] | |
| i was coxsin so actually this is kinda like a 0 but i got blisters on my index fingers and my arms hurt when i was done so i'm counting it. | ||
| other (soccer/ultimet frizbee) 1:15:00 [4] | |
| played soccer for a bit. then played ultimet frizbee. my team crushed the other one like 20- 7. i did so much running though. | ||
| rowing 1:00:00 [3] | |
| rowed in 7th seat. was ok got everyone rowing and didn't crash so that was good. | ||
| stretching 5:00 [1] | |
| biking warm up/down 5:00 [1] 1.0 mi (4:59 / mi) | |
| shoes: brooks s257 | ||
Wednesday Jul 12 | ||
| biking 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: brooks s257 | ||
| biked to loyd hall with larisa | ||
| stretching 5:00 [1] | |
| running 23:47 [5] 2.25 mi (10:34 / mi) | |
| shoes: brooks s257 | ||
| ran from loyd hall to temple boat house. was then going to switch and row back but larisa had a really big asma attack and went to the hospital so sobbie and i rode back on the launch and everyone else walked back.
first mile: 9.52 second: 10.36 rest: 3.19 | ||
| erg -rowing machine 5:00 [4] 0.5 km (10:00 / km) | |
| relay race | ||
| rowing 1:00:00 [4] | |
| rowed in the 4 again in 1 seat which is my favorite seat. had to turn us a lot and got a few blisters. | ||
| other (strength) 20:00 [3] | |
| walking 20:00 [1] 1.0 mi (20:00 / mi) | |
| shoes: brooks s257 | ||
| walked home with david and just walked my bike. | ||
Tuesday Jul 11 | ||
| walking 30:00 [1] 1.0 mi (30:00 / mi) | |
| shoes: brooks s257 | ||
| walked to rowing camp | ||
| stretching 5:00 [1] | |
| rowing 1:00:00 [3] | |
| rowed in the 4. had to do a lot of backing and most of the rowing because only me and one other person in the boat knew how to row and i was in 1 seat. so part of it was like 4 and part was like 0 becuase we just sat there wail the other two people learnt how to row. | ||
| erg -rowing machine 5:00 [5] | |
| shoes: brooks s257 | ||
| had to erg for 5 mins in a row. only got about 850 meters though which is sad but i guess i need some place to start. | ||
| other 15:00 [3] | |
| shoes: brooks s257 | ||
| did some strength work. crunches, push ups (which i can't do) and some other strenght stuff that is so crazy i won't even try and explain. | ||
| rowing 1:00:00 [3] | |
| rowed again after lunch in the 8. was 1 seat again and had to do a lot of rowing again. also got kinda really sunburnt ops!!! | ||
| stretching 5:00 [1] | |
Monday Jul 10 | ||
| walking 30:00 [1] 1.0 mi (30:00 / mi) | |
| shoes: brooks s257 | ||
| walked to loyd hall for crew camp. | ||
| walking 30:00 [1] 1.0 mi (30:00 / mi) | |
| walked to some pool in farmount park so we could take a swim test. | ||
| swimming 30:00 [4] | |
| took the swim test. so mayn of us they split us up into girls and boys. i finished my 2 long laps first. then we had to wait until the guys did theres then we had to tread water for 5 mins. which sounds like a long time but it was fine. then we got to play for 15 mins.
the pool had so much clorien in it it was sick. i think my hair turned light green already and i was only in for 1/2 hour. | ||
| walking 30:00 [1] 1.0 mi (30:00 / mi) | |
| walked back from the pool. HOT! | ||
| Track 40:00 [4] | |
| shoes: brooks s257 | ||
| did a relay race on the hill at the back of the art museam. then did the back stairs around 11 times. | ||
| stretching 5:00 [1] | |
| streached out in the gym. was a hot but fun first day of rowing camp. got sun burnt though. | ||
| Note | |
| First day of rowing camp. around 30 people at camp but we think about half of them will not make it to the end of the two week seasion. | ||
Saturday Jul 8 | ||
| other (kayaking) 40:00 [3] | |
| went kayaking with my family at nocimixum (not sure how to spell it. why do they make the names so hard to spell?) where last years DVOA canue-o was. it was a lot of fun kinda annoying that we had the dog though so we had to keep switching up so everyone got a turn. but oh well still a fun day. | ||