Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nat and the Hat

In the 7 days ending May 18, 2015:

activity	#	time	miles		km		+m
Stretching	5	3:15:00
Cycling	4	2:45:25	25.57		41.16		77
Track and Field	3	1:28:48	2.14		3.45		5
Running	3	1:11:49	4.16		6.69		34
Core/Strength	1	55:00
Orienteering	1	50:19	2.99	(16:49)	4.82	(10:27)	29
Swimming	1	20:00
Total	17	10:46:21	34.87		56.11		145

2:28

0:00

» now

Monday May 18, 2015 #

9 AM

Cycling (bike path) 23:53 [3] 10.36 km (26.0 kph) +4m
shoes: Saucony Mirage 4 (purple ones)

Biked to the war museum along the bike path, and once I got there, I took a 5-10 minute break and just enjoyed the weather. The bike path was once again very busy and the people on the bike path were so oblivious to what was going on around them. I swear 10 people almost crashed into me because they weren't paying attention. On the way there I did a no gear shift workout on the highest resistance / gear. A lot slower than I wanted to go... next Sunday I'm definitely going to bike along the parkway when they close it for the bikes so I can actually practice going at a faster pace! :)

10 AM

Cycling (bike path) 25:44 [2] 10.21 km (23.8 kph) +31m
shoes: Saucony Mirage 4 (purple ones)

Biked from the war museum back home at a slow pace (due to all the people on the bike path and to rest my legs a bit after the "no gear shift" workout on the way to the war museum). Beautiful day for a bike ride! A little windy along the river, but not too bad.

9 PM

Stretching (and some stretching) 45:00 [1]

Sunday May 17, 2015 #

Event: OOC Classic Event: Gillies Grove, Arnprior

10 AM

Orienteering (Intermediate) 50:19 [2] 4.82 km (10:27 / km) +29m 10:08 / km
shoes: Saucony Mirage 4

Orienteering in Arnprior - Gillies Grove. This was by far my worst race... the course was really nice and the location was beautiful but I was just out of it today.... I forgot to start my Garmin so I started it just before I got to control 3, and then at the end I forgot to stop it... and then to top it off I missed punched control 18! Yeah, just not a good day for orienteering... Official time was 47:58.

11 AM

Running warm up/down 2:21 [1] 0.42 km (5:37 / km) +5m 5:18 / km
shoes: ZEMgear Ninja Split Toe

Short warm down run after.

12 PM

Swimming (open water) 20:00 [1]

It was super hot out, so after running / orienteering we went swimming in the river! The water was really really cold, but refreshing! I swam pretty far out, but then stopped because the water was getting colder and colder the further out I swam. Cross training / practice for the "Bring on the Bay 3K swim" that I'm going to attempt this summer (and also some triathlons) :) A beautiful day to be outside!

7 PM

Cycling (bike path) 45:48 20.59 km (27.0 kph) +42m
shoes: Saucony Mirage 4 (purple ones)

Nice bike ride along the parkway / river. Perfect temperature at this time of evening. I would have liked to bike a bit faster but there were still a lot of people along the bike path at this time of night. Overall, a pretty slow bike, but it was worth seeing the beautiful sunset along the river! :)

8 PM

Stretching 30:00 [1]

Intermediate - Splits

Saturday May 16, 2015 #

9 AM

Note

Coaching from 9:00-12:00. There were only 8 kids in my first session group and then 6 kids in my second session group. My first group of kids were so annoying today!! They would not listen and they were so hyper!! Usually they're so sweet and calm... I don't know what happened to them! Today I did high jump, relay passes, arms, and hoop throws with both groups.

5 PM

Cycling 1:10:00

Friday May 15, 2015 #

Note

Finally got around to seeing Avengers: Age of Ultron with Dad tonight! It was soooooooo good!!! They finally tied in the stories of Quicksilver + Scarlet Witch and Vision!! :) James Spader played a good bad guy too.

9 PM

Stretching 1:00:00 [1]

10 PM

Stretching 20:00 [1]

Thursday May 14, 2015 #

Note

I'm finally 18! Great day for a birthday! Track meet was alright, the only event I'm happy with is our 4 by 4 relay. Saw Philippe there and he pretty much tackled me to the ground when he found out it was my birthday! That kid's crazy!

11 AM

Track and Field (Meet) 35:00 [1]
shoes: Saucony Mirage 4 (purple ones)

Event #1: Senior girls Javelin Throw (11:45 - 12:55)
Warm up:
Funnies, javelin drills, stretching, etc...

Event:
I had a really really crappy throwing day today.... :( Only threw a 17.89 :'( A little disappointed with my results, but whatevs. Ended up placing 13th out of ~27 girls.

5 PM

Track and Field race (Meet - running) 12:34 3.05 km (4:07 / km) +5m 4:05 / km
shoes: Saucony Kilkenny XC5 Spikes

Event #2: 3000m (5:10 - 5:22)

Another disappoint event.... I just wasn't feelin' it today. First 3000m on the track, I definitely could have gone A LOT FASTER! I ended up placing 9th out of ~16 girls and I needed to be in the top 8 to advance... :(

Track and Field warm up/down (Meet) 20:00 [1]

Warm up before 3000m:
~1km jog around Moonie's Bay and then funnies, drills, and strides.

Warm down after 3000m:
Light run/walk around Moonie's Bay.

Track and Field (Meet) 1:14 [4] 0.4 km (3:05 / km)
shoes: Saucony Kilkenny XC5 Spikes

Event #3: 4 X 400m relay

I ran the third leg of our girls 4 X 400m relay. We did really really well (finally an up side to the day!!). We placed 3rd overall! So we're advancing to next weeks meet. My split was 1:14 (not bad). It was right after the 3000m so I was a bit tired.

6 PM

Track and Field warm up/down (Meet) 20:00 [1]
shoes: Saucony Mirage 4 (purple ones)

Warm down:
Light run and lots of stretching at the end of the meet.

Wednesday May 13, 2015 #

Note

Events for tomorrow's track meet:
Javelin: 11:40 A.M.
3000m: 5:05 P.M. (this one should be fun...)
4 X 400m: 5:25 P.M.

6 PM

Running warm up/down (OOC training) 8:10 1.78 km (4:35 / km) +10m 4:27 / km
shoes: Saucony Mirage 4 (purple ones)

Warm up run from Frank Ryan Park to Lincoln Fields stations in the apple orchard.

Running intervals (OOC training) 20:00 [3] 1.8 km (11:07 / km)
shoes: Saucony Mirage 4 (purple ones)

* Forgot to Garmin this one...
Did a relay workout in the apple orchard. I was on the U20 team (with Robbie, Tommy, Lars, and Julia). We were each spaced out about 100m on the path around the orchard and had to run about 5 legs each. While we waited to be tagged off, we were supposed to run around in the orchard and touch the tress... by the end of all the legs we had to have touched ~120 trees. I practiced going at about a 400m pace for the 100m intervals since I'm running in the 4 X 400m tomorrow at the track meet.

Running intervals (OOC training) 6:30 0.99 km (6:35 / km) +2m 6:31 / km
shoes: Saucony Mirage 4 (purple ones)

Tommy and I did a different workout from the others since we're both competing tomorrow at the West Conference track meet. We did 4 half loops (so 2 loop in total) of the apple orchard and took rest in between those intervals.

7 PM

Running (OOC training) 25:00 [2]
shoes: Saucony Mirage 4 (purple ones)

Practiced javelin throws for tomorrow. Started off with ~5 minutes of exercises and Javelin drills and then did some throws. I had some pretty good ones and some alright ones... I'm aiming for +25m tomorrow. I think I can do it, I just need to focus on my technique a lot.

Running warm up/down (OOC training) 9:48 [1] 1.7 km (5:46 / km) +17m 5:29 / km
shoes: Saucony Mirage 4 (purple ones)

Warm down from Lincoln Fields back to Frank Ryan Park.

Tuesday May 12, 2015 #

10 PM

Core/Strength (cardio, abs, annd arms) 55:00 [3]
shoes: Adidas ClimaCool (3D Cushion)

Warm up:
10 minutes stretching.

Workout:
10 Swiss ball ab pikes
20 Push up rows with a 10lb dumbbell in each arm
30 Ab lift ups (15 with no weight, 15 with a 10lbs med ball)
40 Deadlifts / Rows (20 deadlifts with 45lbs bar and 20 upright rows with the 45lbs bar)
50 Side jumps over weighted bar
60 Push + row with vertical weighted bar (30 on each arm with 45lbs weighted bar)
70 Alternating (fast) Push + row with 45lbs bar
80 Hover crunches / X-abs
90 Mountain climbers
100 fast feet
110 Med ball throw ups with 10lbs med ball

Extra:
Resistance training w/ strongest resistance band.
- 15 Tricep push ups w/ resistance band
- 15 Full push ups w/ resistance band
- 25 Pulls with resistance band

Warm down:
10 minutes of stretching.

Stretching 40:00 [1]

« Earlier | Later »