Training Log Archive: kweinmannIn the 7 days ending Mar 3, 2013:
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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.
Thursday Feb 28, 2013 #
Cross Training 35:00 [3]
Cardio workout with some abs mixed in.
Running (Warm-up/Cool-down) 20:00 [2]
Running (Pygmy Power Circuit) 25:00 [5]
Variation of the Pygmy Power Circuit. 2 1/4 laps around the field between each station at tempo pace. Exercises were 30 sec. high knee run, one-legged squats (5 each leg), dips (15), push ups (15), burpees (10), supermans (15), and leg lifts (15).
Note
20 minutes of armchair orienteering-redrew and simplified 8 legs from an old map. Will finish map tomorrow.
Wednesday Feb 27, 2013 #
Running 22:00 [3] 2.45 mi (8:59 / mi)
Strength 20:00 [4]
Fitness center during PE. Push up test: 27 in 1 minute. Sit-ups: 47 in 1 minute. Afterwards did strength training, all upper body.
Core 10:00 [4]
Track core routine. Ended with 2 min. coreture.
Tuesday Feb 26, 2013 #
Running 17:00 [3] 2.0 mi (8:30 / mi) +40m 8:00 / mi
Fairly easy 2 mile run. A little hilly though, 1 big hill and 1 smallish hill.
Elliptical 50:00 [3]
Medium intensity intervals (1 min at 5, 1 min at 10) for first 30 minutes while practicing memorizing control descriptions. Last 15 minutes progressively harder intensity, starting from easy, while reading a map. Tried to practice reading/planning the legs backwards. 5 minute cool down.
Monday Feb 25, 2013 #
Running 15:00 [2]
First day of track practice, just went on a short run.
Core/Strength 15:00 [3]
Did about 10 minutes of core, then finished up with some push ups and assisted pull ups.