Training Log Archive: TyrannosaurusIn the 30 days ending Sep 30, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||
Tuesday Sep 30, 2014 #
Running 50:00 [3] 6.0 mi (8:20 / mi)
Road run with the XC team to a local park.
Monday Sep 29, 2014 #
Running 1:00:00 [4] 7.5 mi (8:00 / mi)
3 mile warm up followed by two sets of three 800m intervals. The first three had a slight hill and the second three were flat, and they were around 3:06. The cool down was about 1.5 miles.
Sunday Sep 28, 2014 #
Orienteering 4:00:00 [4]
19c
Cleman Mountain Navigation race. I ran the 4-hr one with my dad and sister, and we managed to hit all but one of the controls we planned to. We had a couple minor mistakes (thinking it was 5m contour intervals instead of 10m, hitting a trail not where we intended) but we didn't have any major problems and overall it went really well.
Saturday Sep 27, 2014 #
Orienteering 1:49:00 [3] 7.4 km (14:44 / km)
15c
Cleman Mountain Classic. I did the longer course, and the ground was rocky and uneven and hard to run on, but otherwise it went really well. I was sore from Friday's hill workout, so speed wasn't my main goal - the navigation was. I made a couple of mistakes, but nothing too bad.
Friday Sep 26, 2014 #
Running hills 1:00:00 [4] 8.0 mi (7:30 / mi)
The XC team "hills and gullies" workout. After a long warm up (2.5 miles), we did 4 long gradual hills, 5 steeper medium-length hills, and 6 extremely short extremely steep hills. The cool down was about 1.5 miles.
Thursday Sep 25, 2014 #
Running 50:00 [3] 6.0 mi (8:20 / mi)
Road run with the XC team. We got to run past and cheer on the middle schoolers doing their annual 'Popsicle Run'.
Wednesday Sep 24, 2014 #
Running race 21:14 [5] 5.0 km (4:15 / km)
XC race at Marymoor park. I was almost 1 minute slower than on Saturday, but I think that's more from sleep than the course - some other people had large PR's. The warm up and cool down were each about 1.5 miles.
Tuesday Sep 23, 2014 #
Running 1:00:00 [3] 7.0 mi (8:34 / mi)
Road run with the XC team.
Monday Sep 22, 2014 #
Running intervals 1:00:00 [4] 7.8 mi (7:42 / mi)
Interval workout with the XC team. Ran about 2 miles for the warm up. The intervals were two 1000m, two 800m, and two 600m, with 1-2 minutes rest between intervals of the same distance and 5 minutes rest between the sets. The cool down was about 1 mile.
Saturday Sep 20, 2014 #
Running race 20:07 [5] 5.0 km (4:01 / km)
The first 'real' XC race - full distance and actually racing. I'm happy with how it went. My first mile was 6:19, and I slowed down from that initial pace, but I was passing people throughout the entire race. Before and after, we did a 2-mile warm up and cool down.
Friday Sep 19, 2014 #
Running 40:00 [3] 5.0 mi (8:00 / mi)
A run with the XC team. I tripped on a root in the forest and have a few minor scratches to show for it.
Thursday Sep 18, 2014 #
Running intervals 50:00 [4] 7.0 mi (7:09 / mi)
Two sets of three ~300m intervals with 5 minutes rest between the sets. We did about 2 miles for both the warm up and the cool down.
Wednesday Sep 17, 2014 #
Running race 21:14 [4] 5.0 km (4:15 / km)
XC race at Robinswood Park. Wasn't going all out in order to do better on this Saturday's race. Before and after the race, did a 1.5 mile warm up and 1.5 mile cool down.
Tuesday Sep 16, 2014 #
Running 45:00 [3] 6.0 mi (7:30 / mi)
Road run with the XC team.
Monday Sep 15, 2014 #
Running intervals 50:00 [4] 7.0 mi (7:09 / mi)
Five 800m intervals. The first three had a slight hill in them, and the last two were flat.
Saturday Sep 13, 2014 #
Running race 13:03 [5] 3.2 km (4:05 / km)
XC race up at Civic Stadium in Bellingham. It felt much better than Thursday's race, and the course was more hilly than Thursday as well. Before the race, ran 1.5 miles for a warm up, and after the race, ran 2 miles for a cool down.
Friday Sep 12, 2014 #
Running 35:00 [3] 4.5 mi (7:47 / mi)
XC run. Not too far because of the race yesterday and the race tomorrow.
Thursday Sep 11, 2014 #
Running race 13:04 [5] 2.0 mi (6:32 / mi)
XC race at Lake Sammamish Park. My first mile split was 6:24, which means my second mile was 6:40, much slower. It didn't go as well as I would have liked it to, but it was just the first race for this year. Before and after the race I ran 2 miles for both the warm up and the cool down.
Wednesday Sep 10, 2014 #
Running 30:00 [3] 4.5 mi (6:40 / mi)
XC long run with the team. Not too far since the past two days were hard and there's a race tomorrow.
Tuesday Sep 9, 2014 #
Running hills 1:00:00 [4] 7.3 mi (8:13 / mi)
XC hill workout on trails in a nearby forest. The warmup was about 2 miles. The first set was a long gradual hill 4 times. The second set was a shorter, steeper hill 6 times. The last set was a very short, very steep hill 4 times. The cool-down was about 1 mile.
Monday Sep 8, 2014 #
Running tempo 45:00 [4] 6.7 mi (6:43 / mi)
XC tempo workout. Ran almost 1.5 miles to a park, then did our tempos: 4 min on, 2 min off, 3 min on, 1 min off, 2 min on. We had a 5 min break before going back up: 2 min on, 1 min off, 3 min on, 2 min off, 4 min on. Then the 1.5 miles back.
Sunday Sep 7, 2014 #
Running 50:00 [3] 6.0 mi (8:20 / mi)
XC run with the team on the Cougar Mountain trails. Not sure how long (time-wise) we ran for, but it wasn't too fast.