Sunday Apr 27 |
 | orienteering (advanced Line-O) 55:00 [3] | |
| shoes: New o-ing shoes |
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| orienteering (advanced sprint) 17:45 [3] 1.9 km (9:21 / km) | |
| shoes: New o-ing shoes |
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Saturday Apr 26 |
| orienteering (compass work) 10:00 [1] 0.8 km (12:30 / km) | |
| shoes: Saucony |
| We had a long discussion on when you should use your compass in the morning and than we jogged out to do a compass test that Clem set up for us. I hit right on!!!! |
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| C • Wow! 3 |
| running warm up/down 5:00 [1] 0.4 km (12:30 / km) | |
| shoes: Saucony |
| they sprang a 3k running test on us. So we all drove out to a near by track and ran a warm up lap and stretched before they timed us for a 3k. |
| running 13:24 [5] 3 km (4:28 / km) | |
| shoes: Saucony |
| Ran the 3k test. Clem ran with me which was nice!!! Finally had someone to pace me and to draft off of. So thank you Clem! I was breathing pretty heavy at times which was annoying, and legs hurt, but i think i kept my form pretty well so that was good. Amos killed all of us running a 10:31. |
| running warm up/down 5:00 [2] 0.6 km (8:20 / km) | |
| shoes: Saucony |
| 1.5 lap jog to cool down. got my breathing back to normal pretty fast which was good but still tired. |
| orienteering (Compass course) 33:12 [3] 4 km (8:18 / km) | |
| shoes: New o-ing shoes |
| advanced compass course. I went towards the end which was annoying as the bugs were getting annoying!!! I started right before Sam and Jeff so saw them in the woods. Tried using my compass a lot but i think i ended up not using it enough. Made a few errors but nothing big. The scale was throwing me off a bit. it was 1:5 and not 1:10 and the contours were 3m not 5m. Nice map though! |
| orienteering (relocation work) 45:00 [2] | |
| shoes: New o-ing shoes |
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| running hills 2:00 [2] | |
| shoes: Saucony |
| Up hill map memory relay. My team rocked!!! we came in 3rd! However our number 1 got messed up so that when i went for 2 i couldn't find it on our map and then we got a few more a little off so we had a lot of double checking the peoples controls before us. However we got all of them i think right on and neat so. GO TEAM 5!!! |
Friday Apr 25 |
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| Event: 2008 Northeast Junior Training Camp
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| running warm up/down 2:30 [1] 0.3 mi (8:20 / mi) | |
| slept:7.5 shoes: asics GT-2130 |
| jog to path |
| stretching warm up/down 13:00 [1] | |
| shoes: asics GT-2130 |
| lead stretching again |
| running 12:45 [1] 1.15 mi (11:04 / mi) | |
| shoes: asics GT-2130 |
| slow jog up to the end of the boat house before we started intervals. We did this Amy pace. |
| running intervals 15:00 [4] 1.25 mi (11:59 / mi) | |
| shoes: asics GT-2130 |
| 10 sets of 30 second "all out" intervals with 1 min break inbetween. The distance is a guess because during the 1 min rest we all had to regroup as much as we could so i ended up doing a lot of back tracking. Also i don't think i was going all out as i was the one timing us so had to slow down a little bit at the end to be able to read my watch. felt good to sprint though! |
| running 50:00 [3] 4.5 mi (11:06 / mi) | |
| shoes: asics GT-2130 |
| Continued running up to strawberry mansion bridge (or the 2.5 mile marker) and back with Jacob. Some of this was 2 and some was 3. I think more ended up being 3 though so logging it as that. Jacob was quite slow by the end and i had settled in a nice pace so had to wait for him in three spots (that isn't included in this time and the time is only a guess as well i forgot to clear my watch so it didn't store all the splits i took today :'( )
Knee started hurting by the end so that was a bit annoying, but it wasn't badly so that is ok. |
| walking warm up/down 4:00 [1] 0.3 mi (13:19 / mi) | |
| shoes: asics GT-2130 |
| walk back to school as a cool down and Jacob was beat! |
| stretching warm up/down 25:00 [1] | |
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| Nice long stretch so that there is maybe a chance i can move tomorrow for the training up in NY. legs were tight and yet i was very flexible while doing the stretches which was interesting.
iced Left knee after wards |
| Note | |
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| YAY all the analysis written parts are done for last weekend!!!! |
Thursday Apr 24 |
| running warm up/down 2:45 [1] 0.3 mi (9:10 / mi) | |
| slept:8.0 shoes: asics GT-2130 |
| Jog down to the path. |
| stretching warm up/down 16:00 [1] | |
| shoes: asics GT-2130 |
| stretching with the team, had to lead again |
| running 27:00 [2] 2.74 mi (9:50 / mi) | |
| shoes: asics GT-2130 |
| ran up to the Penn Relays to see if we could get into see any events. Sadly we couldn't But was still a good nice easy run! Time includes lights and distance is from Gmaps.
Shins hurt a little bit so iced them both once i got home. |
| strength 2:00 [2] | |
| shoes: asics GT-2130 |
| did lunges around the "pool" (just a big opening in the ceiling that they painted the walls blue so we call it the pool) on the second floor twice with two of my teacher. Man did they hurt a lot after a while. Should try and do them more often! |
Wednesday Apr 23 |
| running 19:30 [2] 2.0 mi (9:44 / mi) | |
| slept:8.0 shoes: asics GT-2130 |
| Got new shoes today because my other ones were starting to feel like not enough support, cushion was gone, and where about a year old with 225 miles on them. I know 225 is nothing for a pair of shoes but things were starting to acke and last time it was because i needed new shoes. So we will see.
So hardly anyone came to practise today because we can't mandate wednesday practices as people have internships today and can't always make it back. So decided i was going to drag my sister out for a run as she kept bugging me after saturday that i need to start running with her. Well she did great for the first time out. I need to work on her going a a steady pace though she sprints and then walks sprints and then walks. I had to pull her along at points. But hopefully i can get her out maybe once or twice a week to start off with and we will see how that goes. Was quite hot out today as well.
distance is a guess i think it is really just under two miles but don't know by how much. Also time does not include a 2 min break. |
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| C • Heather's running 1 |
| stretching warm up/down 12:00 [1] | |
| shoes: asics GT-2130 |
| stretching with Heather to show her what stretches we do at track. |
| Track (Drills) 15:00 [1] | |
| shoes: asics GT-2130 |
| Sprinters were actually on the path as well so after i stretched i joined them for two of their drills. Jumping for distance and height. We had to do each many times. my form was not too good but i think the jumping for distance might help me keep my stride longer...? |
Tuesday Apr 22 |
| walking 10:00 [1] 0.5 mi (19:58 / mi) | |
| slept:10.0 (rest day) |
| HAPPY EARTH DAY!!!!
Rest day to let my legs rest up. Also right shin hurt a bit today. I iced it in the morning and iced my left knee at night. I think i need to get new shoes.
So had the day off today school which was nice. I felt lazy today for not doing anything, but i got so much done. Slept in, room cleaned and Homework done before noon. Than worked on my Individualized learning plan. walked the dog to go meet up with my sister who walked home from school. And then went and sat in a coffee shop when mom went to the gym. Eat dinner there and typed up my course analysis which i posted below. I think this is the most i have gotten done on a day off ever!
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Monday Apr 21 |
| running warm up/down 2:45 [1] 0.3 mi (9:10 / mi) | |
| slept:8.0 shoes: Saucony |
| warm up to the path |
| stretching warm up/down 20:00 [1] | |
| shoes: Saucony |
| lead stretching again. Legs were tight from this weekend so could have stretched for longer and held some stretches longer but team wanted to move on fast today. |
| running 36:50 [2] 3.5 mi (10:30 / mi) | |
| shoes: Saucony |
| My track coach and i decided we were sick of running on the path and since it was only us today we decided we were going to run to her house and get her doggy and run back. Not too bad of a run, all street running though so a bit harder on the knees. legs were hurting a bit as well from being tried from this weekend. This time includes lights, one which was quite long (i think it was at Baltimore, somewhere around where Clem and Dasha used to live) Also the distance is a guess from trying to map our route on gmaps. |
| running 29:15 [3] 3.0 mi (9:45 / mi) | |
| shoes: Saucony |
| 10 min stop at my track coaches house to get her dog, drink some water, and bathroom. She has a nice apartment.
Then ran back a different route with her dog Penelope. I got to run with Nelly which was nice! my dog is small so not so good to run with so was nice to have a big dog to run with! I also think she made us run a little faster, although it was also a better route back and maybe shorter. Also counted lights in the time and the distance is also a guess from gmaps. |
| walking warm up/down 5:00 [1] 0.3 mi (16:39 / mi) | |
| shoes: Saucony |
| Nice walk back to school from the path. Legs hurt and shins were hurting a little bit. I think i need a new pair of running shoes shortly. |