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Training Log Archive: Tyrannosaurus

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Alpine Skiing2 7:00:00
  Running15 6:55:25 47.3(8:47) 76.12(5:27)
  Strength12 5:00:00
  Orienteering5 3:14:39 14.1 22.6945c
  Nordic Skiing1 1:16:43 8.1(9:28) 13.04(5:53)
  Other2 1:00:00
  Soccer1 1:00:00
  Total26 25:26:47 69.5 111.8445c

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Thursday Mar 30, 2017 #

5 PM

Soccer 1:00:00 [2]

Enjoying the weather and doing some 2v2 and 3v3 outside with friends

Strength 25:00 [3]

Pyramid core after we finished messing around with the soccer ball

Wednesday Mar 29, 2017 #

6 PM

Running 18:46 [3] 2.31 mi (8:07 / mi)
shoes: Black Asics Gel-Excite 4

Scootin on over to Henry street

Orienteering 41:00 [3] 4.7 mi (8:43 / mi)
10c shoes: Black Asics Gel-Excite 4

One-way street o! Fun but getting kinda long after my run over to the training. Some takeaways: 1. don't assume you know what you're doing just because you read ahead a while ago, make sure to look at the map again when you're closer to that leg. 2. Pay super close attention when you know you're close to your turn because when you're dealing with one-way streets it's often not fun to go past your turn.
10 PM

Strength 40:00 [3]

Upper body day:
- core warmup
- 4x10 dumbbell bench press
- 4x8 bent barbell rows
- 4x8 standing dumbbell overhead press
- 4x8 pushups
- 3x12 kneeling lat pull down
- 4x 40sec front plank

Tuesday Mar 28, 2017 #

5 PM

Running 44:15 [3] 5.44 mi (8:08 / mi)
shoes: Black Asics Gel-Excite 4

This was supposed to be a slow long run, but a friend ran with me and he kept us at a decent pace. It felt really really good to get out again after a stressful work-filled weekend. Over the weekend, other than the time I spent sleeping and eating, my time was focused on work. I had to drop out of a race Sunday because it was in New York and I would have been gone for the whole day :(

Friday Mar 24, 2017 #

6 PM

Strength 40:00 [3]

Total body strength:
- core warmup
- 4x 8 dumbbell rows
- 4x8 split squats
- 4x8 single leg Romanian deadlift
- 4x 40sec side plank
- 3x20 squats
- 3x20 jumping jacks
- 3x20 lunges

Thursday Mar 23, 2017 #

10 PM

Strength 6:00 [3]

Just a bit of pre-run core

Running tempo 31:07 [4] 4.0 mi (7:47 / mi)
shoes: Black Asics Gel-Excite 4

1 mile warmup, 2 mile tempo, 1 mile cool down.

This felt awesome. Started at 8:15 pace and ended at 6:00 pace. I'm super happy with being able to run semi-fast again and feeling strong while doing it. It feels really really good. :D

Also I think I'm starting to like treadmill tempos......

Wednesday Mar 22, 2017 #

6 PM

Running warm up/down 24:29 [3] 2.71 mi (9:02 / mi)
shoes: Black Asics Gel-Excite 4

Over to Henry Street, and then to Magazine park!

Orienteering intervals 21:56 [4] 2.75 mi (7:59 / mi)
shoes: Black Asics Gel-Excite 4

Training designed by Alex: six ~700m courses at Magazine park with 1.5min rest in between. Focused on reading ahead and looking up. It was pretty gosh darn cold. I should have brought gloves. Despite my frozen fingers I had a lot of fun :)

Running warm up/down 4:07 [3] 0.36 mi (11:27 / mi)
shoes: Black Asics Gel-Excite 4

Back to Henry Street for some pizza
10 PM

Strength 50:00 [3]

Upper body day:
- core warmup
- 4x8 dumbbell bench press
- 3x8 bent over barbell rows
- 4x8 standing dumbbell overhead press
- 3x8 push ups
- 3x10 kneeling lat pull down
- 4x 40sec plank

Followed by 3x10 45-degree back hyperextension, 3x10 bicep curls, 3x30 calf raises, 6min core. And stretching.

Tuesday Mar 21, 2017 #

6 PM

Running intervals 37:15 [4] 2.5 mi (14:54 / mi)
shoes: Black Asics Gel-Excite 4

This was supposed to be a workout of 800m, 1200m, 1600m, 1200m, 800m. I cut it short after the 1600m because my legs were not feeling good after the race on Sunday and leg day Monday. Splits were slow: 3:14, 4:53, 6:47.

Monday Mar 20, 2017 #

10 PM

Strength 50:00 [3]

Leg day:
- Core warmup
- 3x8 dead bugs
- 3x8 Romanian dead lift
- 3x8 reverse lunges
- 3x12 incline mtn climbers
- 3x8 goblet squat
- 3x8 glute bridge

16min circle core with some gym buddies and then a push-up contest to 20. I lost.

Sunday Mar 19, 2017 #

10 AM

Running warm up/down 7:10 [2] 0.74 mi (9:41 / mi)
shoes: Black Asics Gel-Excite 4

Short warmup with the team
11 AM

Running race 21:02 [5] 5.0 km (4:12 / km)
shoes: Black Asics Gel-Excite 4

St. Patrick's Day 5k! It was really cold and we had to wait at the line for a good 20 minutes before we started so I was not at all properly warmed up or ready to go until about 1 mile in. With that being the case, I'm satisfied with this. It's been a while since I've raced a 5k. The hills got me, so I think that's what I need to work on.
C • zayum 2

Saturday Mar 18, 2017 #

Alpine Skiing 3:00:00 [2]

Skiing at Sunday River in Maine. It's a really big, spread out mountain, not a ton of vertical, but a pretty fun day.

Friday Mar 17, 2017 #

7 PM

Running tempo 33:51 [4] 4.25 mi (7:58 / mi)
shoes: Black Asics Gel-Excite 4

1mi warm up, 2.25mi tempo, 1mi cool down. Feeling good.

Strength 5:00 [3]

Lower abs

Wednesday Mar 15, 2017 #

7 PM

Other (Broomball) 30:00 [3]

Another broomball playoffs game. We played the only team that had beaten us...and they beat us again. Oh well, it's a bummer but it was a fun season.

Running 14:20 [3] 1.5 mi (9:33 / mi)
shoes: Black Asics Gel-Excite 4

ANOTHER DAY ON A TREADMILL I COULD NOT DO THIS

Strength 40:00 [3]

Upper body day:
Core warmup
2x 8 dumbbell bench press
2x 8 bent over barbell rows
3x 8 standing dumbbell overhead press
2x 8 push-ups
2x 10 kneeling lat pull down
3x 30sec plank
Then for a bit more I did 3x 25x15lbs calf raises and 5 min planks.
C • 5 min planks 6

Tuesday Mar 14, 2017 #

9 PM

Running tempo 32:18 [5] 4.0 mi (8:05 / mi)
shoes: Black Asics Gel-Excite 4

1 mile warmup, 2 mile tempo, 1 mile cool down. This felt really really good. The club running workout was cancelled due to the snow day so I had to do this on my own on a treadmill (ew) but it was pretty fast and fun!
C • ew 3

Strength 19:00 [3]

The gym was closed today with our snow day so I did pyramid core in my own building instead.

Monday Mar 13, 2017 #

7 AM

Strength 5:00 [3]

5min good morning planks
10 PM

Other (Broomball) 30:00 [3]

Intramural broomball playoff game! We won 3-0. I scored and two assists and only fell once! It was a great game :)

Running 24:06 [3] 3.01 mi (8:00 / mi)
shoes: Black Asics Gel-Excite 4

Feeling good

Strength 5:00 [3]

5min good night planks!

Sunday Mar 12, 2017 #

3 PM

Running 34:13 [3] 4.09 mi (8:22 / mi)
shoes: Black Asics Gel-Excite 4

Back to the Boston cold! Ran along the southwest corridor park, focusing on form.

Saturday Mar 11, 2017 #

7 PM

Orienteering 29:06 [3] 2.72 mi (10:42 / mi)

Night O at Luther Burbank. This was only my second night o and it was kind of tricky. Everything gets a lot more challenging at night. It definitely helped that I had a decent headlamp and know the park well.

Friday Mar 10, 2017 #

Running 50:00 [3] 5.85 mi (8:33 / mi)
shoes: Black Asics Gel-Excite 4

Went back and visited the high school team. Warmed up with them, then did my own run. It was good to see people again!

Thursday Mar 9, 2017 #

Alpine Skiing 4:00:00 [3]

Warm wet day up at Crystal. Thankfully the rain held off until the end of the day, and we were able to stay high to avoid most of it.

Wednesday Mar 8, 2017 #

Nordic Skiing 1:16:43 [3] 8.1 mi (9:28 / mi)
ahr:155 max:175

XC skiing at Kongsberger with my dad. Lots of fun!

Monday Mar 6, 2017 #

Strength 15:00 [3]

core core core

Sunday Mar 5, 2017 #

9 AM

Orienteering race 52:04 [3]
18c shoes: Innov-8 X-talon 212

Interscholastics Day 2. Did better than the day before, but still two sizable mistakes, one of which was pretty dumb...I misread the butterfly loops, and went from 6-12 instead of 6-7.

Running warm up/down 12:58 [2] 1.24 mi (10:27 / mi)

Running warm up/down 3:23 [2] 0.32 mi (10:34 / mi)


D2 Green B - Splits

Saturday Mar 4, 2017 #

Event: US Interscholastic and Intercollegiate Championships
 
11 AM

Orienteering race 50:33 [3] 3.93 mi (12:52 / mi)
17c shoes: Innov-8 X-talon 212

Had some mistakes for sure, but overall I'm okay with how it went. I haven't been out in terrain much, so it's to be expected.

Running warm up/down 13:10 [2] 1.08 mi (12:12 / mi)

Running warm up/down 8:55 [2] 0.79 mi (11:17 / mi)


D1 Green B - Splits

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