Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anna B

In the 31 days ending Mar 31, 2015:

activity

time

miles

Running

12:30:42

41.0

65.98

Orienteering

5:56:24

6.35

10.22

Skiing

4:20:00

Spinning

4:16:00

Stretching/ PT

3:50:00

Lifting

2:20:00

Drills

1:45:00

Core/strength

1:25:00

Track running

17:55

3.0

(5:58)

4.83

(3:43)

Armchair O

10:00

Total

36:51:01

50.35

81.03

[1-5]

36:41:01

3:00

0:00

» now

Tuesday Mar 31, 2015 #

Spinning 1:00:00 [3]

Core/strength 10:00 [3]

Lifting 20:00 [3]

Stretching/ PT 12:00 [3]

Took an ice bath and did some stretching. Foot has been hurting a little.

Monday Mar 30, 2015 #

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)

Track running intervals 5:55 [3] 1.0 mi (5:55 / mi)

Did 3x1 mile with 5 minutes rest

Track running intervals 5:57 [3] 1.0 mi (5:57 / mi)

Track running intervals 6:03 [3] 1.0 mi (6:03 / mi)

Running warm up/down 18:20 [1] 2.0 mi (9:10 / mi)

Drills 15:00 [3]

Did steeple practice

Note

Got a road bike today as a late birthday present :D rode up and down my street a few times to test it out. Feels awesome! Still have to get riding shoes but everything else is set. Excited to have this option for cross training.

Sunday Mar 29, 2015 #

Running warm up/down 15:00 [3]

Orienteering 52:04 [3]

Running warm up/down 6:00 [3]

Middle - 7 Green J 10 F-21 - Splits

Saturday Mar 28, 2015 #

Running warm up/down 15:00 [3]

Orienteering 1:16:00 [3]

Running warm up/down 10:00 [3]

Long - 6 Green F 7 Green J - Splits

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long

Running warm up/down 15:00 [3]

Orienteering 28:22 [3]

Running warm up/down 5:00 [3]

Sprint - 7 Green J 10 F-21 - Splits

Thursday Mar 26, 2015 #

Running 40:00 [3]

Jogeroo with ellie b around the pines

Wednesday Mar 25, 2015 #

Running warm up/down 7:13 [3] 1.0 mi (7:13 / mi)

Running 24:16 [4] 4.0 mi (6:04 / mi)

Victory 4 with a chase start. My legs felt very tight but I was still moving quick. Pretty sure that this is the fastest I've run this route

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)

Legs felt like they were on fire

Drills (Hurdle drills ) 25:00 [3]

Stretching/ PT 1:00:00 [3]

PT with Tim! Did The normal assortment of stretches, rolled out, and played a crazy game of footsketball (soccer, handball something or another)

Tuesday Mar 24, 2015 #

Spinning 1:10:00 [3]

Leg was hurting a bit so I went on the bikes to prevent any further pain. I suspect that it's from running in the parking lot. Did a ladder workout.
5 min warm up, 5on/5off, 4on/4off, 3on/3off, 2on/2off, 1on/1off, and then back up the ladder, and 5 min cool down.

Lifting 25:00 [3]

Core/strength 10:00 [3]

Monday Mar 23, 2015 #

Running warm up/down 7:30 [3] 1.0 mi (7:30 / mi)

Running intervals 16:46 [4] 3.0 mi (5:35 / mi)

12x400 with a 75 meter jog in between all in the parking lot at school. Pace was supposed to be slightly under workout pace so I tried to stay at 84 pace. Our parking lot is on a hill so the first 100 meters is slightly uphill and there is about 50 meters of downhill. It was also very windy and the turns in the parking lot were sharp so those slowed me down.
84, 84, 83, 85, 84, 85, 84, 84, 86, 85, 82, 80

Running warm up/down 9:20 [1] 1.0 mi (9:20 / mi)

Drills 12:00 [3]

Hurdle drills with coach. He think I might do steeple this year

Sunday Mar 22, 2015 #

Running warm up/down 12:00 [3]

Orienteering race 50:56 [4] 5.4 km (9:26 / km)

Super happy about this race. It was very clean. I slowed down at one point because the features were vague and I didn't want to run past the control or lose map contact, I think that worked very well. For the most part the navagation was not very difficult and there were a lot of trail options which was good for running.

Running warm up/down 10:00 [3]

Day 2 - Green Y - Splits

Saturday Mar 21, 2015 #

Running warm up/down 15:00 [3]

Orienteering 59:02 [4] 4.82 km (12:15 / km)

Running warm up/down 10:00 [3]

Day 1 - Green Y - Splits

Thursday Mar 19, 2015 #

Running 1:00:00 [3]

60 minutes in the pines. Did 3 ~1mile hill loops in the beginning with Kate at a fast pace. Legs felt very exhausted when I was finished. Just want to take a nap.

Drills 10:00 [3]

Wednesday Mar 18, 2015 #

Running warm up/down 14:40 [3] 2.0 mi (7:20 / mi)

Running 4:39 [3] 0.75 mi (6:12 / mi)

4x1200. The conditions outside were horrible. It was very windy and about halfway it started snowing. The wind probably slowed me down by a few seconds

Running 4:24 [3] 0.75 mi (5:52 / mi)

Running 4:22 [3] 0.75 mi (5:49 / mi)

Running 4:17 [3] 0.75 mi (5:43 / mi)

Running warm up/down 15:02 [3] 2.0 mi (7:31 / mi)

Lifting 20:00 [3]

Core/strength 10:00 [3]

Tuesday Mar 17, 2015 #

Stretching/ PT 6:00 [3]

Running warm up/down 5:00 [3]

Super windy day today

Running 1:04:00 [4]

8x 4 on/ 4 off. Did a loop on canterberry road with Kate. We were going very hard on the ons. It was kind of a hill workout because we had to run up a hill on each set

Running warm up/down 7:30 [3] 1.0 mi (7:30 / mi)

Drills 6:00 [3]

Monday Mar 16, 2015 #

Running warm up/down 13:40 [3] 2.0 mi (6:50 / mi)

Warm up around the parking lot.

Running 26:40 [3] 4.0 mi (6:40 / mi)

Today I did a Victory 4 loop alone. The pace was supposed to be decent, not too fast not too slow. Felt fine, it's just kinda boring running alone

Running warm up/down 6:14 [3] 1.0 mi (6:14 / mi)

Did a quick mile in the parking lot as a cool down

Lifting 20:00 [3]

Getting big

Core/strength 15:00 [3]

Stretching/ PT 6:00 [3]

Note

Noticed my shins were a quite bruised and a bit cut today, not to mention sore. My guess is it's from breaking though the ice yesterday. Just a guess though

Armchair O 10:00 [0]

Sunday Mar 15, 2015 #

Orienteering 1:30:00 [3]

Score-o at Silvermine. I was able to get 7 controls before running back on the road. Conditions were snowy to say the least. Started the course by "running" up the giant ski slope hill thing, that was fun. From there I attempted to run through mostly shin/knee deep snow. The whole running part wasn't working too well so I switched between running and walking, it was more of a trudge. It was difficult getting good footing, couldn't see rocks or fallen trees/ branches under the snow, and it was slippery. There was a small layer of ice on top of all the snow so my shins were getting quite sore after a while from breaking through. But... I really had a great time! Because who wouldn't love running around the woods like a crazy person?!!

Saturday Mar 14, 2015 #

Spinning 1:00:00 [4]

5 min warm up, 10x2 on/ 3 off, 8 cool down. Did most of it in the pool area because Elina was swimming, it was probably 10 degrees warmer than where we usually bike

Core/strength 15:00 [3]

Lifting 20:00 [3]

Friday Mar 13, 2015 #

Running warm up/down 7:57 [3] 1.0 mi (7:57 / mi)

Running 12:15 [3] 2.0 mi (6:07 / mi)

Workout for today was a 2 mile, a mile and then another mile. My pace was supposed to be 6:15 but I went a little faster. Had 3 minutes rest

Running 6:10 [3] 1.0 mi (6:10 / mi)

Running 5:59 [3] 1.0 mi (5:59 / mi)

Running warm up/down 7:53 [3] 1.0 mi (7:53 / mi)

Drills 15:00 [3]

Hurdle drills

Thursday Mar 12, 2015 #

Running 55:00 [3]

Easy day around The Pines

Core/strength 10:00 [3]

Lifting 15:00 [3]

Wednesday Mar 11, 2015 #

Running 35:35 [3] 5.0 mi (7:07 / mi)

A toasty day here in Suffern, NY. Temps in the mid 50s. I did 5 miles alone in the pines. Felt okay, lost focus for a while but it would have helped to have a running buddy

Stretching/ PT 6:00 [3]

Stretches with Elina before doing hurdle drills

Drills 7:00 [3]

Did my hurdle drills at a quick pace, legs felt like they were going to fall off which is always a plus

Stretching/ PT 1:10:00 [3]

PT with Tim!

Tuesday Mar 10, 2015 #

Running 50:00 [3]

Core/strength 15:00 [3]

Lifting 20:00 [3]

Stretching/ PT 5:00 [3]

Monday Mar 9, 2015 #

Running 45:00 [3]

Ran around the Pines with Kate. 10 warmup at 7:30 ish pace, 3x 5on/ 5off - the ons were about 6:30 pace, offs were at 7:15ish pace , then did 5 min cool down

Drills 15:00 [3]

Stretching/ PT 5:00 [3]

Sunday Mar 8, 2015 #

Skiing (Downhill telemark ) 3:00:00 [3]

Telemark skiing with father. My technique improved 100000000%. I was able to make most turns...not that they looked very great but still. Caught an edge a few times and "tripped" but nothing bad. Hit a double black before I did a black lol. Not too shabby for my second time.

Friday Mar 6, 2015 #

Running 35:00 [3]

11 minutes warm up, 4x 2 on/4 off

Wednesday Mar 4, 2015 #

Spinning 1:06:00 [3]

Stretching/ PT 1:00:00 [3]

PT with Tim!

Sunday Mar 1, 2015 #

Skiing (Xc skate) 1:20:00 [3]

Skiing at Fahnestock

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