Training Log Archive: schristophIn the 7 days ending Mar 26, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Mar 26, 2017 #
alpine skiing 5:00:00 [3]
Saturday Mar 25, 2017 #
running warm up/down 4:53 [1] 0.5 mi (9:46 / mi)
shoes: Brooks Ravenna 7
orienteering (nav race) 2:02:16 [3] 10.22 km (11:58 / km)
shoes: Brooks Ravenna 7
Cedar Mountain nav race. Mike told me to train navigation rather than race so I designed my route looking for hard legs to do. Ended up only working half of the time as sometimes it was just too gnarly to go straight, but other times it worked well. I was pretty sore from this week of running so taking it easy physically
Friday Mar 24, 2017 #
running intervals (time trial) 1:10:00 [5] 7.75 mi (9:02 / mi)
shoes: Asics excite4 1
warmup
Since our meet got cancelled yesterday (the other school screwed up their bus schedule), some of my teammates and I opted for a time trial
800m time trial (paced by Brigette): 77 first lap, 81 second lap, 2:38. Overall pretty happy, I wanted to be under 2:40 so I feel like this is a good starting point.
3x300m at 59s
3x200m at 36, 36, 35
The whole day felt super fast but also really good. It was really nice to tuck in behind other runners doing different intervals but same speed!
cooldown
Since our meet got cancelled yesterday (the other school screwed up their bus schedule), some of my teammates and I opted for a time trial
800m time trial (paced by Brigette): 77 first lap, 81 second lap, 2:38. Overall pretty happy, I wanted to be under 2:40 so I feel like this is a good starting point.
3x300m at 59s
3x200m at 36, 36, 35
The whole day felt super fast but also really good. It was really nice to tuck in behind other runners doing different intervals but same speed!
cooldown
Thursday Mar 23, 2017 #
running 1:01:27 [3] 7.22 mi (8:31 / mi)
shoes: Asics excite4 1
Pollo
conditioning 13:00 [5]
PYRAMID CORE is insane when you haven't done it in forever
soccer 1:20:00 [2]
focus on moving and creating space
Wednesday Mar 22, 2017 #
running intervals 1:02:45 [4] 7.55 mi (8:19 / mi)
shoes: Asics excite4 1
1.7mi warmup
4x1000: first 2 at mile+45 pace (96/lap for me), then 200 on/offs, then 100 on/offs
cool down
workout went well, hit 4:00 exactly both of the first 2 1000s
4x1000: first 2 at mile+45 pace (96/lap for me), then 200 on/offs, then 100 on/offs
cool down
workout went well, hit 4:00 exactly both of the first 2 1000s
other 25:00 [3]
Ran through same 2 sets of agility routines, 2x each, this time using a bigger area
Tuesday Mar 21, 2017 #
running 1:05:29 [3] 8.03 mi (8:09 / mi)
shoes: Asics excite4 1
Drug park with Sam plus stuff on the track
Monday Mar 20, 2017 #
running intervals 1:10:00 [5] 8.22 mi (8:31 / mi)
shoes: Brooks Ravenna 7
1.7ish mile warmup+3 buildups
Workout: 800 w/200m rest, 2x600 w/200m rest, 4x300 w/100m rest, 6x200 w/200m rest. Goal paces based off of 5:40 mile: 91, 88s, 85s, 82s --> Goal splits: 3:02, 2:12s, 63s, 41s
Splits: 2:58, 2:12, 2:13, 62, 65, 62, 42, 39, 39, 40, 39, 38
1 mile cooldown
-I was nervous since this was supposed to be a hard workout (and it was) but it felt really good and despite not having anyone to run with all spring I was able to consistently hit the paces at every 100m.
Workout: 800 w/200m rest, 2x600 w/200m rest, 4x300 w/100m rest, 6x200 w/200m rest. Goal paces based off of 5:40 mile: 91, 88s, 85s, 82s --> Goal splits: 3:02, 2:12s, 63s, 41s
Splits: 2:58, 2:12, 2:13, 62, 65, 62, 42, 39, 39, 40, 39, 38
1 mile cooldown
-I was nervous since this was supposed to be a hard workout (and it was) but it felt really good and despite not having anyone to run with all spring I was able to consistently hit the paces at every 100m.
conditioning 25:00 [3]
Lifting in the weight room with the team!
3x8 bench press
3x10 resistance band tricep pulls
3x10 dumbbell rows
3x10 tricep extensions
3x8 pull ups **WITH MACHINE PRAISE**
3x8 bench press
3x10 resistance band tricep pulls
3x10 dumbbell rows
3x10 tricep extensions
3x8 pull ups **WITH MACHINE PRAISE**