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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Mar 8, 2015:

activity # timemileskm+m
  Orienteering1 5:00:00
  Running5 4:13:00 32.15(7:52) 51.73(4:53)
  Soccer2 3:00:00
  Alpine Skiing1 3:00:00
  Strength4 1:32:00
  Total11 16:45:00 32.15 51.73

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Sunday Mar 8, 2015 #

Orienteering 5:00:00 [3]

Training at Teanaway put on by Mike. I checked on pace count, did a compass triangle, ran a compass course, ran a speed course (once slow, once fast), ran a contours only course, and ran a memory course. It was a lot of good orienteering practice all in one day. I especially liked the challenges of the contours only and memory courses. Afterwards, I helped pick up controls.

Saturday Mar 7, 2015 #

Alpine Skiing 3:00:00 [3]

Only four chairs on the mountian were open and you had to ride the gondola all the way up to the top to get up from the base. To get down, you either had to walk or ride the gondola again. There's just not enough snow. But where there was snow, it was a fun day of skiing.

Edit 8/18/2019 time from 5:30 to 3:00

Friday Mar 6, 2015 #

Running 55:00 [3] 7.0 mi (7:51 / mi)
shoes: Asics: Gel-Equation 7

Ran Pollo Pasta with the distance team people who've been training some over the winter.

Running intervals 2:00 [4] 0.4 km (5:00 / km)
shoes: Asics: Gel-Equation 7

4x 100 buildups after getting back to school.

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

Barefoot cool down on the field.

Thursday Mar 5, 2015 #

11 AM

Strength 2:00 [3]

15 pushups and 30 crunches in weight training.

Strength 40:00 [3]

Lunges: 2 sets 10x 25
Tricep pull down: 2 sets 10x 17.5
Lat pull down: 2 sets 10x 37
Squats: 10x 100, 8x 105, 6x 110
Bench: 10x 45, 8x 45, 6x 50
2 PM

Running warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

Johnson backwards for warm up.

Running intervals 30:00 [5] 4.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups.
3x 600m w/ 200m rest between. 2:09, 2:10, 2:09.
2.5 laps rest + stretching.
4x 400m w/ 100m rest between. 88, 85, 85, 83.

This felt tons better than Tuesday's workout.

Strength 10:00 [3]

After everyone finished, core with the distance team.

Wednesday Mar 4, 2015 #

3 PM

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

Lake Kathleen with the team. I ran with Carlyn and Sarah. I haven't run this in a while so it was a nice change.

Running intervals 2:00 [3] 0.4 mi (5:00 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups. Didn't go hard; we have a hard workout tomorrow.

Running warm up/down 3:00 [2] 0.4 km (7:30 / km)
shoes: Asics: Gel-Equation 7

Only 1 lap for cool down. Was supposed to be two and then I was going to do core with the team but I had to leave to take Siri to her guitar lesson...
7 PM

Soccer 1:30:00 [2]

We spent a lot of time working on defensive headers, something we really needed to do. Ended with a scrimmage which I was subbed out for most of (coach wasn't subbing, it was the players) so I did core on the sidelines.

Strength 10:00 [3]

2 sets of 5 minutes of planks.

Tuesday Mar 3, 2015 #

11 AM

Strength 30:00 [3]

Shoulder shrugs: 2 sets 10x 15
Bicep curls: 2 sets 10x 10
Heavy dips (assisted): 10x
Bench: 10x 45, 8x 45, 6x 50
Squat: 10x 90, 8x 105, 6x 105
The squats were weird because a) I did math wrong so did 90 instead of 100, and b) ran out of time so had to rush through the last set without changing the weight. Oops.
2 PM

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

2 laps + Johnson for warmup.

Running intervals 18:00 [5] 2.5 mi (7:12 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups. 1200m at 4:35, 3 minute break, 800m at 3:04, 2 minute break, 400m at 1:28. 4x 100m buildups.

The full workout was 2 sets of this (minus the buildups), but I was tired from yesterday and not going too fast, so one was good.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Longish cool down since I only did one set.

Monday Mar 2, 2015 #

3 PM

Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

First day of track!! I ran d. park with Kelsey and Brigitte and of course they ran super fast, so they waited for me several times.

Running intervals 2:00 [3] 0.4 km (5:00 / km)
shoes: Asics: Gel-Equation 7

4x 100m buildups. Not too bad.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

5 barefoot laps around the soccer field to wrap up practice.
7 PM

Soccer 1:30:00 [3]

After track this was pretty tiring.

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