Training Archive: AcampbellIn the 31 days ending 2008-05-31:
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| 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 | T | W | H | F | S | ||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| erg -rowing machine 25:00 [3] | |
| shoes: asics GT-2130 | ||
| Went to the gym with my mom for a group row class. this is the warm up and some steady state work, along with a few drills (just arms, just legs, half slide and such). I found out in the drills that most of my power is coming from my legs which is good. | ||
| erg -rowing machine (pyramid) 19:00 [3] 3.9 km (4:52 / km) | |
| shoes: asics GT-2130 | ||
| Did a pyramid drill for that last bit of the class. 4mins at 22 strokes per min, 3mins at 24spm, 2mins at 26spm, 1min at 28spm, and then back down. That was quite good. my 500m time display was a bit all over the place though. However my avg. 500m time for the whole thing was a 2:38 so was kinda happy with that! | ||
| walking warm up/down 15:00 [1] 0.9 mi (16:41 / mi) | |
| shoes: asics GT-2130 | ||
| We got some coffee and a smoothie at Mug Shots and than walked home. was quite warm and sticky out, deff going to rain later. | ||
| strength 4:00 [2] | |
| 2 sets of 50 situps. | ||
| stairmaster hills 15:00 [3] | |
| trying out our new stairmaster we got at West Point. Pretty sweet! Moved it into the living room to watch Robin Hood on BBC America while on it. Figured out it is harder than our last as theres nothing to hold on to. Also it is much harder if you just do it on your toes as you add in the balance. Should start doing this more often! | ||
| stretching warm up/down 15:00 [1] | |
Friday May 30 | ||
| strength (situps) 4:00 [2] | |
| sticking to my plan for two days! 2 sets of 50 situps.
Hopefully a run or bike ride in tomorrow if it isn't thunder storming. If not maybe stairmaster? | ||
Thursday May 29 | ||
| strength 4:00 [1] | |
| 2 sets of 50 situps.
Going to try and do at least this much every day. It was a nice way to wake myself up this morning. | ||
| Note | |
| Ok so i was giving a speech at my schools family night (night were incoming freshman come to meet teachers and such) and my pocket starts vibrating. Ignored the text message and finished the speech. As soon as i was done and had sat back down pulled out my phone and read the text. It said "great job! your third!" I didn't believe it at first. So got on my teacher computer and went to the USOF rankings to look. Told me they had not been updated yet. txted them back and they were like no they are. So finally walked home and than dad and i check on his laptop. Sure enough the rankings had been updated (THANK YOU VALERIE FOR BEING SO QUICK ABOUT IT!!!!) so click on F-20 and sure enough they were right Alison Campbell 3rd place. I could not believe it! still can't. I knew i had good runs but didn't think that good. Sad thing is though that Tori hasn't really been to any meets lately so we will see if i can keep 3rd when she does go to more meets.
so 3rd in F-20. JWOC seams like it is getting a little closer to becoming true! | ||
| C • :) 5 | ||
Wednesday May 28 | ||
| walking 40:00 [1] 1.9 mi (21:03 / mi) | |
| Walked to eastern State Penatentary with my class today for a field trip. than walked around for an hour on a tour and than walked back. Counted the actual walking there and back and just left the time standing at lights as that was covered by walking around the penatentary. Interesting trip. | ||
| C • Eastern State 2 | ||
Monday May 26 | ||
| stretching warm up/down 10:00 [1] | |
| shoes: New o-ing shoes | ||
| mostly stretching at the start. And a quick run to the bathroom and back before heading out at my actual start time! (i had super late start times every single day, so went out early saturday and sunday) | ||
| orienteering race (long) 55:43 [4]*** 5.5 km (10:08 / km) +235m 8:21 / km | |
| 9c shoes: New o-ing shoes | ||
| Had a very clean run, felt slow though! and made a few weird route choices now that i look back at it.
will write more later | ||
Green Y Long - Splits | ||
Sunday May 25 | ||
| stretching warm up/down 15:00 [1] | |
| shoes: New o-ing shoes | ||
| Warm up on the road near the start. a few strider's, high knees, and butt kicks. then some stretching. | ||
| orienteering race (middle) 55:08 [5]*** 3.33 km (16:33 / km) +135m 13:46 / km | |
| 13c shoes: New o-ing shoes | ||
| Not that great of a run. Not at all happy with it.
Will write more later | ||
| strength (Arms) 10:00 [1] | |
| Scooping ice cream at the junior ice cream social was quite a workout for the right lower arm!!! I had a small scoop to start out with, and the handle spun a little bit. After getting a super hard tub of mint chocolate chip and struggling to scoop it, Andy was nice enough to switch scoops with me. That made it much easier. Was a lot of fun scooping ice cream with all the other juniors and getting to eat some when we were done. | ||
GreenY Middle - Splits | ||
Saturday May 24 | ||
| Event: US Team Trials | ||
| stretching warm up/down 20:00 [1] | |
| shoes: asics GT-2130 | ||
| Nice warm up around the start. Jogged around for a bit, stretched, and did a few strider's, high knees and butt kicks. Hips felt a little tight. | ||
| orienteering race (Sprint) 21:24 [5]*** 2.54 km (8:26 / km) +55m 7:36 / km | |
| 15c shoes: asics GT-2130 | ||
| Had a pretty clean run, and felt like i was running well.
Will write more later | ||
Friday May 23 | ||
| Note | |
| Wow so my training log is pitiful this week. it is a bit depressing even!!! Although with all the school work i've had this week and it being on and off raining and than adding no training partner to that, i'm not surprised nothing really got done. Hopefully that won't hurt me this weekend!!!! next week i will try to do better! Need to work on my training plan more... | ||
| C • for some reason i never see... 1 | ||
| C • Good Luck!! 6 | ||
Sunday May 18 | ||
| strength 25:00 [2] | |
| Abs, legs, arms.
Getting sick of the training we were doing during track, so trying hard to come up with a new training plan. Also i don't want to lose any of my fitness i gained from track. So thought since it was raining out today i would try some strength things. Followed some routine from a magazine (not sure how good of an idea that is), Turned out to be more of a workout than i expected which i'm happy about. | ||
| stretching warm up/down 10:00 [1] | |
| Noticed that i felt a lot better when i was stretching everyday for track so i'm going to try and keep stretching everyday. | ||
| Note | |
| So i was talking with my Track coach and she and I want to come up with a good summer training plan for me. So i spent the morning putting all my summer plans and orienteering events on to a calender. I went all the way up to december so that we could cover XC season as well if we wanted, and so we could see the big picture. Printed that out, along with the training plan that Wyatt wrote up for me and Susan in 2007 so that maybe that can also give me some ideas. Bring this to her tomorrow so maybe I will have a training plan soon!!! that makes me excited!!! I hate when i know i should be training but don't know what to do, so this will help A LOT! | ||
Wednesday May 14 | ||
| stretching warm up/down 20:00 [2] 0.6 km (33:20 / km) | |
| shoes: Nike Track spikes | ||
| warm up jog around the track before my race and some drills and stretching while waiting for the 4x800 to be done so i could run. felt a bit tight | ||
| running race (Districs) 13:38 [5] 2.0 mi (6:48 / mi) vdot: 45.1 | |
| slept:8.0 shoes: Nike Track spikes | ||
| PERFECT RACE!!!!!!!
I got a PR, I had pretty even splits, I ran a very smart race, beat the BOTH masterman girls and I placed second in my AA class!!!! It was a nice temperature, not that much wind. I got to draft off both the masterman girls during the race, however they were running slow so passed them. Than i had a nice pick up for the last two laps and a really nice pick up for the last lap. lapped quite a few girls and only got lapped by the winner (she ran a 12:19) So i would say a perfect race!!! I was so happy! and it was so nice to see the smiles on my coaches faces, that felt really good. Also i didn't feel like dieing right after my run like i did last week which was nice. Great end to a pretty good Track season!! 1:38 1:41 1:41 1:46 1:46 1:48 1:43 1:30 | ||
| C • Congratulations! 9 | ||
| C • Team Trials 6 | ||
Tuesday May 13 | ||
| stretching 10:00 [2] 0.4 km (25:00 / km) | |
| shoes: asics GT-2130 | ||
| Take two of our track workout idea.
one warm up lap on the track with my coach VK and than some stretching. | ||
| running intervals 45:00 [3] | |
| shoes: asics GT-2130 | ||
| goal was to work on figuring out what a 1:40 pace was. So ran two laps with VK pacing me and than VK had me run a few on my own. I was almost always too fast on the straight aways and too slow on the curves. So for that we ran a few 200s as well. Over all a good practice i feel like it has helped me a lot!!!!
time is sort of a guess and includes rests and my cool down lap. | ||
Monday May 12 | ||
| running 16:00 [3] 1.5 mi (10:40 / mi) | |
| slept:7.0 shoes: asics GT-2130 | ||
| Was going to do a track workout in the rain with my coach at Franklin Field to get ready for my track meet on Wednesday. However even thought it said on the website it was open today it was actually closed. So ended up running back to my coaches house with her and than she drove me home. Interesting run. I felt a bit like a kid in the candy shop as there was so much new stuff to look at while running. I run on the path so much that a new route gets me very excited!!!! so not a great speed workout like we planed but a workout none the less.
oh yeah so the distance is a guess. based it on how fast i thought we were running and how long. | ||
| C • Guessing distance 3 | ||
| strength 5:00 [2] | |
| 100 situps | ||
Sunday May 11 | ||
| Note | |
| Spent all day doing school projects so didn't get to go orienteering with my dad and sister which i was sad about. still didn't get the projects all the way done. Means a long night tomorrow sadly :( | ||
Saturday May 10 | ||
| Note | |
| Spent the morning helping my mom clean up. Than walked into town with my mom and sister and our friend to go get a present for my friends sweet 16 i had at 8pm. didn't really walk fast enough to count it as a training, but walked about 2 miles.
Came home and then our friend helped me do my hair and makeup for this sweet 16 party. Went to the party. It was fun, danced a bit and played a little bit of DDR. A bit awkward though as i didn't know very many people. But i guess a nice night out anyway. Got to bed late. | ||
Friday May 9 | ||
| Note | |
| (sick) | ||
| Was raining out today so my coaches sent me home to rest and get better instead of making me run in the rain and maybe getting even more sick.
Had to stay after school anyway though to finish a biochemistry "midterm". I was there until 6pm finishing the thing ugh!!!! which means i spent about ~3hrs on this test. It was so annoying. thank goodness though it was open note and open book. went home and played with our new wii with my sister. I'm greatly enjoy the tennis and golf. can't wait to get wii fitness! | ||
Thursday May 8 | ||
| stretching warm up/down 15:00 [1] 0.25 mi (1:00:03 / mi) | |
| (sick) shoes: asics GT-2130 | ||
| Jogged one lap of the track and then stretched a bit. Probably should have done a better warm up but wasn't totally sure when my race was going to be and it was rainning a bit. But didn't feel to tight so that was ok. | ||
| running race (Public leage championship) 13:53 [5] 2.0 mi (6:56 / mi) vdot: 44.2 | |
| shoes: Nike Track spikes | ||
| Wasn't feeling all that well still so wasn't expecting to PR in this race. First lap i took way to fast and then i had the normal problem of being too slow in the middle laps. had this one girl from masterman ahead of me the whole time. She was the girl i really wanted to beat last week and didn't. So my goal for this race was to run about 1:40 splits, and well after hearing slower times from my coach for most of the race, i decided to change my goal on the last two laps. I wanted to beat the masterman girl!!! So on the last lap i was able to catch her and pass her on the last turn and i was told i beat her by about 20-25m. YAY!!!!! was so beat after the race it was sad. Like could not walk beat. I was surprised i made it up the stairs to my stuff actually.
over all i felt it was a pretty good race for not really running all week and being sick. and i'm happy that i beat that girl. So next week on to the class championships!!!! | ||
| C • Cool! 4 | ||
Wednesday May 7 | ||
| running 11:00 [2] 1.0 mi (10:59 / mi) | |
| slept:9.0 (sick) shoes: asics GT-2130 | ||
| Turns out my track meet isn't until tomorrow which is good. So decided to go for a short run today. Dragged my dog to go pick up my sister. Little dogs are not very good to run with, they limit your pace (although probably not such a bad thing today) | ||
| walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi) | |
| shoes: asics GT-2130 | ||
| Picked up my sister and we all walked home.
Was very hot outside, was breathing heavy after my run which i didn't like. Hopefully tomorrows meet goes ok. I'm still not feeling 100% so more nervous than normal. Also still tired and my homework is stacking up so have to get some of it done before going to bed. | ||
Tuesday May 6 | ||
| Note | |
| slept:6.0 (sick) | ||
| In school today. Still not feeling great though. Head hurts, and can't stop coughing. Took some dayquill though so that has helped a bit. Didn't sleep very well last night from all the coughing. also finger still hurts a lot.
Track coach is going to make me do a little bit of jogging today and stretch as i have a major race tomorrow sadly. I hope i survive that!!!!! | ||
| C • Good luck! 1 | ||
Monday May 5 | ||
| Note | |
| slept:13.0 (sick) | ||
| Really did not feel well yesterday once we got home. Went to bed and could hardly get to sleep. Finally took some Benadrill and that really helped my sleep. Woke up and still didn't feel well so stayed home from school today. Feeling better now, not a 100% better but will be at school tomorrow probably.
should be doing hw today but haven't gotten anything done yet so we will see. | ||
| C • 2 | ||
| C • Weekend 4 | ||
Sunday May 4 | ||
| walking warm up/down 10:00 [1] 1 km (10:00 / km) +60m 7:42 / km | |
| slept:6.0 (sick) shoes: New o-ing shoes | ||
| walked to the start with Susan and she only just made her start time. Was quite a rocky walk to the start.
Didn't feel all that well and didn't get that great of a nights sleep so that didn't help. my finger was bugging me, plus my nose was all stuffy, plus the rain. | ||
| orienteering race (West Point- clasic) 1:21:43 [3]*** 5.7 km (14:20 / km) +235m 11:53 / km | |
| 11c shoes: New o-ing shoes | ||
| OK race. Messed up #2,3, and 4. After that I was ok just slow. Meet up with Susan at control #2, So we actually ended up running together up to half way to #6 where i was able to pull away. Was an interesting course. Again the fog was nuts though. and it was weird the fog got worse as you got higher unlike you would think where it would settle in low points.
will write more later about this weekend. However over all i'm really happy!! 3rd on green today, 12th on the sprint, and 5th in the classic, hopefully that is good enough to get a few good rankings points. | ||
Classic Green Y - Splits | ||
Saturday May 3 | ||
| Event: West Point A-Meet | ||
| walking warm up/down 20:00 [2] 1 km (20:00 / km) +160m 11:07 / km | |
| shoes: asics GT-2130 | ||
| jog/walk warm up to the start. Thought i was going to miss my start though, but actually got up there perfect timing. Turned out though that i had taped up the wrong control descriptions. I tapped up green x instead of green y. ops! | ||
| orienteering race (West point- middle) 1:03:45 [3]*** 3.8 km (16:47 / km) +165m 13:47 / km | |
| 12c slept:6.5 (sick) shoes: New o-ing shoes | ||
| Middle distance at West Point. Over all had a pretty good run. However was very close to doing a 180 out of the start. and i messed up #3 pretty badly, the power lines not being map really threw me off!!! oh and also had some problems with #5. i'm sure there were more places i messed up but don't have my map in front of me so i'll have to add those later. Oh fell down a cliff between #9 and 10 and got dirt up my middle finger nail which really hurt. So now that has been tapped up a few times which makes typing a little bit hard.
came in 5th out of all the women running green, so that was exciting!!! | ||
| stretching warm up/down 5:00 [1] | |
| shoes: New o-ing shoes | ||
| Stretched a little bit before the sprint. My back hurt quite a bit, i think from sliding down hills and such. finally had stopped raining by that time. | ||
| orienteering race (West Point- sprint) 20:01 [4]*** 2.5 km (8:00 / km) +60m 7:09 / km | |
| 16c | ||
| Ran the middle sprint in the afternoon. Did pretty good. Came out of #2 the wrong way and had to slow down to #11 because at first i thought i was going to #10 and things weren't making sense. Other than that the course was pretty good just couldn't run as fast as i wanted to in parts. Also i probably would have taken a few seconds off my run if i hadn't slowed down into the finish to do a cartwheel before punching the finish box. Yeah all the juniors thought it would be cool if someone did a cartwheel into the finish just like someone did during the Relay champs a few weeks ago. So everyone else didn't do it and i was the last person out so i did the cartwheel, and Jan even got a photo of it! | ||
Sprint O/Br/G - Splits | ||
Friday May 2 | ||
| running warm up/down 2:30 [1] 0.3 mi (8:20 / mi) | |
| shoes: asics GT-2130 | ||
| jog down to the path | ||
| stretching warm up/down 4:00 [1] | |
| shoes: asics GT-2130 | ||
| quick stretch as it was only me running so only stretched what i thought needed stretching. Plus my coach was there and he was biking along with me so yeah. and i just wanted to get my run over with. legs didn't seam to mind too much. | ||
| running 23:40 [2] 2.6 mi (9:05 / mi) | |
| shoes: asics GT-2130 | ||
| Ran up to the Viking and back with my coach on his bike. Nice kinda easy pace, could talk the whole time. It was nice not having to run on my own, and it was nice to talk to my coach a bit. We talked mostly about biochem class and colleges. Oh and he explained the last part of our lab from the other day to me because i missed the explanation yesterday, so that was nice. Nice temperature for a run as well. Nose isn't feeling too well though, might have picked up a cold from wednesday's track meet? | ||
Thursday May 1 | ||
| running warm up/down 2:30 [1] 0.3 mi (8:20 / mi) | |
| shoes: asics GT-2130 | ||
| ran to the path | ||
| stretching warm up/down 7:00 [1] | |
| shoes: asics GT-2130 | ||
| met up with my coaches boyfriend and then stretched for a bit, and decided what we were going to do. | ||
| running 23:00 [3] 2.2 mi (10:27 / mi) | |
| shoes: asics GT-2130 | ||
| i had to go pick up a flash drive down town that i had forgotten to take out of the computer i was presenting on earlier today. So since we were going to have an easy run anyway to recover from my race, we decided to just run down town so i could pick it up and than run back. My coaches boyfriend was very cool! he is working on solar energy so that was exciting, plus he told me what his strategy was in high when he ran the two mile.
Over all an ok run, shins hurt a bit at the end though. | ||