Training Log Archive: Snell

In the 7 days ending Mar 29, 2015:

2:38

0:00

9 AM

Orienteering race (Team Trials) 1:23:45 [2] 4.2 km (19:56 / km) +230m 15:39 / km
shoes: Inov8 X Talon 212

12 AM

Orienteering race (Team Trials) 2:38:01 [2] 6.4 km (24:41 / km) +290m 20:08 / km
shoes: Inov8 X Talon 212

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

4 PM

Orienteering race (Team Trials) 38:26 [3] 3.2 km (12:01 / km) +70m 10:50 / km
shoes: Under Armour

Note

Flight to Kentucky today.

4 PM

Running 23:06 [4] 3.3 mi (7:00 / mi) +25m 6:50 / mi
shoes: Under Armour

Ran around the neighborhood with my niece. Steady pace, with 1 hard stride in the middle and a sprint back home at the end.

5 PM

Etc. warm up/down (Cool down) 5:00 [3]
shoes: Under Armour

Note
(rest day)

10 AM

Track warm up/down (Warm-up/Drills) 15:00 [3]
shoes: Nike

Weight Training intervals 5:00 [3]
shoes: Nike

3×10 lunges w/ 10 lb. weights.

Weight Training intervals 5:00 [4]
shoes: Nike

12, 10, 8 set squats with 45 lb. bar and 30 lbs. in weights.

Weight Training intervals 5:00 [5]
shoes: Nike

20 calf raises on machine, 200 lbs. in weights. 3×20 dips on weight bench with 10 lb. weight.

11 AM

Strengthening 8:00 [4]
shoes: Nike

3×20 Jump box drills. 2×20 Jump box drills with resistance bands.

Running intervals (Tempo) 5:28 [4] 1.0 mi (5:28 / mi)
shoes: Nike

First 800 m at 2:40, walk 100 m, second 800 m at 2:20.