Training Log Archive: kweinmannIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
Orienteering 1:05:00 [3]
Went to bridal trails and ran an old course 7 map...had to stay on the trails but tried to do it as a memory-o but i carried the map so i wouldnt get too lost. I had to look at the map in between points a couple times but at least i didnt get lost...some of those trails are very confusing...a beautiful day for a trail run/orienteering!
C • Yay 1
Saturday Mar 30, 2013 #
Running warm up/down 36:00 [2] 4.0 mi (9:00 / mi)
long warm up and warm down today :)
Running tempo 25:00 [5] 3.45 mi (7:15 / mi)
tempo run alone...fun stuff :D the weather was nice tho and i brought my ipod to help with the motivation...not too bad for the first continuous tempo run ive done in a while...tried to keep my route pretty flat so that helped too
Friday Mar 29, 2013 #
Ultimate Frisbee 45:00 [2]
pretty fun!!! and with the sun and getting my hair cut im totally ready for summer! too bad i know more rain will come before then...
Thursday Mar 28, 2013 #
Running warm up/down 20:00 [2]
Running intervals 24:00 [5] 6.0 km (4:00 / km)
track intervals today, 6X1000 at around 3200 race pace with 3 mins recovery in between. All my intervals were within a 1-2 seconds of 4:00...hardest track interval workout yet, but it felt pretty good! went icing in the bay afterward but it wasnt that cold surprisingly
Wednesday Mar 27, 2013 #
Running 27:00 [3] 3.0 mi (9:00 / mi)
pasco recovery run...legs felt totally dead at the beginning but felt better as we ran...by the end i was feeling pretty ok...good easy run tho since we have some hard intervals tomorrow...yay :/
Running (Strides) 8:00 [3]
5 strides
Core 10:00 [4]
Full circuit but only 3 mins of coreture today
Tuesday Mar 26, 2013 #
Running warm up/down 20:00 [3]
Running hills 10:00 [5]
mother hill repeats...owwww!!! did 5X2 minutes today with recovery just walking/jogging back down to the bottom...definitely the hardest workout we have done in track so far but i think i did a little better than last time! btw can there be like a 10 for intensity because i think thats what this was...
Strength 35:00 [4]
push ups, chin ups, then 3X12 of:
split leg lunges (#8)
dumbbell bench press (#20)
deadlifts (#60)
lunges (#10)
bicep curls (#10)
and supermans!!
split leg lunges (#8)
dumbbell bench press (#20)
deadlifts (#60)
lunges (#10)
bicep curls (#10)
and supermans!!
Note
Took an ice bath today after all the hard work...half an hour later and my legs are still cold! Hopefully it will help me be less sore tho :D
Monday Mar 25, 2013 #
Running 18:00 [3] 2.0 mi (9:00 / mi)
Running long 1:01:00 [3] 6.85 mi (8:54 / mi)
long(ish) run...up to raab park, down suicide, then out lemolo for the viking fest loop and back coming up potsmokers instead of hostmark (yay!) felt pretty good today and the weather was beaauuutiful!!!! first day i have run in shorts and a t-shirt and actually been a little hot!! hopefully this weather lasts! :D
Core 10:00 [4]
5 min coreture
Armchair Orienteering 20:00 [3]
Saturday Mar 23, 2013 #
Running long 1:20:00 [3]
Ran out on the klahowya trails...had to go kind of slow on the twisty parts but went a pretty good pace where the trails were more even...longest ive run in a while and it felt pretty good
Thursday Mar 21, 2013 #
Running warm up/down 20:00 [2]
Running tempo 30:00 [5]
Tempo run intervals around the middle school field: 3 min 5k race pace, 1 min jog, 2 min 2 mile race pace, 1 min jog, 1 min 1 mile race pace, 1 min jog, then repeat for 30 mins...3 times through plus an extra interval of 5k race pace
Strength 35:00 [4]
push up and pull ups then 3 sets of 12 of:
barbell squat (#65)
45 degree press (#10)
single leg dead lifts (#10)
bench step ups (#8)
tricep extensions (#8)
back extensions (#10)
barbell squat (#65)
45 degree press (#10)
single leg dead lifts (#10)
bench step ups (#8)
tricep extensions (#8)
back extensions (#10)
Wednesday Mar 20, 2013 #
Running (Horsepoop) 40:00 [3] 4.6 mi (8:42 / mi)
Legs felt pretty tired, especially for the first mile or so...once we got on the trail i felt better except for the hill...did 5 intervals of 1 min fast, 1 min slow on the trail back
Core 15:00 [4]
5 mins of coreture today...back plank is killer...need to work on that one
Elliptical 40:00 [3]
Was bored while we were studying physics so i decided to do some ellipticalling...ended up going for 40 minutes before we realized how late it was:D got like half the formulas for the AP test memorized tho!
Tuesday Mar 19, 2013 #
Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
Running race 13:20 [5] 3.2 km (4:10 / km)
Strength 45:00 [4]
push ups and pull ups then 5 pairs of excercises, 3 sets of 10 reps each:
bench press/split leg lunges
chest flies/deadlifts
rows/backsquats
overhead pulls/kettlebell swings
chest rows/hamstring extensions
bench press/split leg lunges
chest flies/deadlifts
rows/backsquats
overhead pulls/kettlebell swings
chest rows/hamstring extensions
Armchair Orienteering 15:00 [3]
Used one of the green courses from Kansas
Monday Mar 18, 2013 #
Running 38:00 [3] 4.25 mi (8:56 / mi)
Running in pe today, just loops around raab park...i was done with the 4 way before everyone else so i just kept going and ended up with 10...
Running 27:00 [3] 2.9 mi (9:19 / mi)
Pasco...easy run during track today...ran the 1st half really slow with clara then she turned back and sarah and i ran a little faster for the second half...meet tomorrow so i probably ran waaay too much today...oh well, just sarah and i running the 32 tomorrow so hopefully we can go 1-2, since im not sure the other schools have anyone good
Running (Strides) 8:00 [3]
Core 15:00 [4]
4 min coreture at the end...ow!!
Sunday Mar 17, 2013 #
Orienteering 1:15:00 [3]
went to lincoln park and did a memory-o which took about 30 minutes, then did some pace counting measurements and a short course to practice using pace counting on a map
Saturday Mar 16, 2013 #
Running warm up/down 10:00 [3]
Running race 12:37 [5] 3.0 km (4:12 / km)
Not the best time but considering the terrible weather and the fact that i came into this track season pretty out of shape not too bad...hopefully i will be able to improve a lot throughout the season...another meet already on tuesday
Thursday Mar 14, 2013 #
Running (Roller Coaster) 44:00 [3] 4.6 mi (9:34 / mi) +140m 8:44 / mi
"recovery run" today...roller coaster which is pretty hilly for recovery...took it pretty easy and felt good except on the hills...tomorrow is an easy day then my first meet on saturday :/
Hurdle Mobility 10:00 [3]
Wednesday Mar 13, 2013 #
Running warm up/down 15:00 [2]
Running intervals 15:00 [4]
400m time trial (i dont know what my time was but im pretty sure i ran the second half way faster) then 400m at mile pace (1:33 because i accidentally ran too slow), 300m at 800 pace (about 60s), 200m at 400 pace, and 100m and 50m sprints. Full recovery between intervals-walking a lap around the track
Tuesday Mar 12, 2013 #
Running (Horsepoop) 40:00 [3] 4.6 mi (8:42 / mi)
Felt pretty good today although the hills were tough...sooo glad we didn't run roller coaster today! Pretty much kept up with clara and katie so i was happy about that...it was a recovery run though so it wasnt too hard
Running (Hill Strides) 8:00 [3]
5 strides up the little mini hill by the tennis courts right after the run
Hurdle Mobility 10:00 [3]
fun stuff...
Monday Mar 11, 2013 #
Running warm up/down 20:00 [3]
warm up running to mother and warm down running back
Running hills 15:00 [5]
4X 2 min intervals up mother hill...i knew we were going to do mother hills today!!! it was super hard and painful and i felt very out of shape! i wanted to do 5 but i was very tired and hurting after the 4th plus the race yesterday so i stopped. hopefully i will be able to do more next time since that felt pretty lame. probably the hardest workout we've done so far in track tho!! rest was just walking/slow jogging back down to the bottom of the hill...i got close to the same place each time but i did go the farthest on the first one which was bad...recovery run tomorrow tho but i think it will be roller coaster which is kind of hilly...bleh
Sunday Mar 10, 2013 #
Running warm up/down 20:00 [2]
Warm up, stretching and cool-down around my race
Orienteering race 53:12 [5]
Day 2 of interscholastics...meh...made a huge error after control 5! i honestly cannot figure out what i did looking at my map....eventually i ended up back near the control and was able to get to point 6, where i looked at 2 controls before i found mine. It was really frustrating because i was running very well before this mistake were i lost about 10 minutes!!!! The only other significant mistake was on control 11? where i hit the stream but went the wrong direction. I lost about 1-2 minutes since i figured it out pretty quickly. Besides those 2 mistakes i felt pretty good about my run but i am so frustrated about control 6! i need to slow down and make sure i go in the right direction after leaving controls. Overall a pretty successful first A-meet though but i cant wait to get back out there and do better!
Saturday Mar 9, 2013 #
Orienteering race 50:41 [5]
First A-race ever! I ran the brown course and did fairly well for my first A-meet. I definitely made some bad mistakes, mainly on control 1 and the worst on control 3. It was great being able to run off-trail as i dont get much practice with that here in washington. Some things i need to improve on are slowing down and reading the map more carefully at the beginning and my compass bearings. I definetly got some great practice navigatin off contours and vegetation rather than trails like i usually have to. I really liked this and it actually went really well!
Running warm up/down 20:00 [2]
Friday Mar 8, 2013 #
Orienteering 2:00:00 [3]
Did the 2 advanced practice courses at the interscholastics junior training. The first one was a compass practice course and I have to say that i need to work on my compass skills...there were a couple of points that i messed up on pretty bad. The second course was a memory-o which i really liked...my biggest mistake was when i tried to change my route by memory after i had already left the map. Eventually i had to just go back to the power lines and go with the original route i planned. Took both of the practice courses fairly easy because of races the next 2 days. I would definitely like to do more memory-o's for training and i need to work with my compass bearing accuracy.
Wednesday Mar 6, 2013 #
Running long 1:15:00 [3] 7.7 mi (9:44 / mi)
Longest I've run in a long time. Took it pretty slow, very hilly route though...through downtown, up around walmart and OC then back down Finn Hill through downtown and up through potsmokers
Running warm up/down 15:00 [3]
Tuesday Mar 5, 2013 #
Cross Training 40:00 [2]
just some easy cardio...
Running 38:00 [2]
4ish easy miles-recovery run...legs felt pretty tired from yesterday's workout
Running 5:00 [3]
5X100 meter striders, walk/slow jog back in between
Hurdle Mobility 8:00 [3]
hurdle mobility drills, walk overs, kick overs both directions, forward and back, and over/under
Monday Mar 4, 2013 #
Running tempo 10:00 [4] 1.25 mi (8:00 / mi)
Mile test in PE today, maximum time 10 minutes. Took it somewhat easy because we had a hard workout in track today: 6:55 + jogging a 5th lap for extra credit.
Running intervals 30:00 [5]
6X4 min intervals at tempo pace, 1 min rest in between. Ran around the middle school field/track, legs/lungs felt a little tired but kept a fairly steady pace throughout
Saturday Mar 2, 2013 #
Orienteering race 16:00 [5] 1.88 km (8:31 / km) +15m 8:11 / km
1.88km, didn't get my actual time but I believe it was around 16 min. Manual punching was new and took some extra time
Orienteering 1:10:00 [3]
Since we were in the area, ran an old course 7 map with my mom. It went pretty well, didn't really get lost and kind of got in a long run too
Friday Mar 1, 2013 #
Running (Horsepoop) 42:00 [3] 4.6 mi (9:08 / mi)
Easy, recovery day, ran with Sarah. My legs felt pretty tired at the beginning and on the hills from yesterday's workout.
Running (Strides) 5:00 [3]
5 strides, 100 yards, 80-90%, focused on form
Core 12:00 [4]
Track core workout, 3 minutes of coreture.