Training Log Archive: TyrannosaurusIn the 31 days ending Oct 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||
Friday Oct 31, 2014 #
Running 35:00 [3] 4.5 mi (7:47 / mi)
"Mini-Q - park", short and easy to rest before districts.
Thursday Oct 30, 2014 #
Running 50:00 [3] 6.0 mi (8:20 / mi)
Long run. I ran with Kelsey, and we took it pretty easy but had a good time.
Wednesday Oct 29, 2014 #
Running 50:00 [4] 6.0 mi (8:20 / mi)
Essentially the same workout as last Wednesday: Lake Kathleen with short intervals in the forest halfway through the run. Much less muddy and slippery than last week! We started from the opposite side this time, after stretching and 4 buildups. Each set was going hard for a steeper hill, then resting on a more gradual downhill, and then turning around and going hard on the gradual hill, then resting for the steeper downhill on the other side. We only did 3.5 sets and then finished the run.
Tuesday Oct 28, 2014 #
Running 50:00 [3] 6.5 mi (7:42 / mi)
Run with the team to the Jimi Hendrix memorial.
Monday Oct 27, 2014 #
Running intervals 55:00 [4] 7.0 mi (7:51 / mi)
2 mile warm up before an interval workout: two 800m intervals with slight hill at start, 5 minutes rest, three 400m intervals with slight hill at start, three 400m intervals flat. About a 2 mile cool down as well.
Saturday Oct 25, 2014 #
Running race 19:50 [5] 5.0 km (3:58 / km)
The XC Sub-district meet went really well. As a team we won by 51 points, and individually I had an 8 second PR.
Carlyn was a little sick, so she ran with me. We stayed right next to each other for about the first 4k, and then she fell behind just a little bit. After the first mile, we were in 7th and 8th, so we were able to pass people throughout the race.
We ran 2 miles for a warm up and again for a cool down.
Carlyn was a little sick, so she ran with me. We stayed right next to each other for about the first 4k, and then she fell behind just a little bit. After the first mile, we were in 7th and 8th, so we were able to pass people throughout the race.
We ran 2 miles for a warm up and again for a cool down.
Friday Oct 24, 2014 #
Running 40:00 [3] 5.0 mi (8:00 / mi)
Easy "DQ-park" road run with the XC team.
Thursday Oct 23, 2014 #
Running 30:00 [3] 3.0 mi (10:00 / mi)
I missed XC practice, so I ran by myself in the evening. I had to wait until 7pm until all the rain stopped, and by that point it was pretty dark! Would have been good practice for the Vampire O'... I did run with paper in my hand (too dark to be able to read a map) to get used to running while holding something.
I'm not sure how many miles I went, but I was going at a pretty good pace for 2.5 laps around neighborhood, so probably 3+ miles.
I'm not sure how many miles I went, but I was going at a pretty good pace for 2.5 laps around neighborhood, so probably 3+ miles.
Wednesday Oct 22, 2014 #
Running intervals 50:00 [4] 6.0 mi (8:20 / mi)
We ran Lake Kathleen and halfway, we did intervals in the forest. They were pretty short, but very muddy and slippery! One set consisted of going hard on a gradual hill, then resting for the steeper downhill on the other side, and then turning around and going hard for the steeper hill, then resting on the more gradual downhill. Each interval was about the same distance. We did 6 sets, and then continued on our way.
Tuesday Oct 21, 2014 #
Running 1:00:00 [3] 7.0 mi (8:34 / mi)
"Jimmy" long run with the XC team.
Monday Oct 20, 2014 #
Running intervals 50:00 [4] 6.0 mi (8:20 / mi)
Interval workout with XC team. Ran about 2 miles for warm up, then ran three sets of three 400m intervals. The first set had a hill at the start, and we tried to keep a steady effort throughout. The second set had the same hill, and we tried to maintain a steady pace (felt fast on the uphill, and then settled in). The third set was flat the whole way. The cool down was about 1 mile.
Sunday Oct 19, 2014 #
Orienteering race 39:08 [3]
24c
This was a Corn Maze O' and it was the first time I've done one. It was difficult to be running really hard because a high level of attention was required, and it wasn't too far, but nevertheless I was breathing harder at the end. There were two sets of 12 controls on two separate maps, so there was a map exchange halfway through.
For the most part, I knew where I was and went the right way based on the map (I never used the thumb compass). I did run down a dead end, and I did have to double back to the same control twice (first time because I had forgotten which control I was just at, second time because I realized that I had mispunched).
For the most part, I knew where I was and went the right way based on the map (I never used the thumb compass). I did run down a dead end, and I did have to double back to the same control twice (first time because I had forgotten which control I was just at, second time because I realized that I had mispunched).
Friday Oct 17, 2014 #
Running intervals 50:00 [4] 6.5 mi (7:42 / mi)
Started with a 2 mile warm up. For the workout, we ran two 800m intervals on the track at 3:10 pace with 200m rest in between. Then we did a set of three ~300m intervals with a slight uphill at about 1:20 pace. For the final set, we ran three ~300m intervals on flat ground at 1:15 pace. The cool down was 1 mile.
Thursday Oct 16, 2014 #
Running 1:00:00 [3] 7.2 mi (8:20 / mi)
Long run with the XC team.
Wednesday Oct 15, 2014 #
Running 21:08 [4] 2.95 mi (7:10 / mi)
Although officially a race, we treated it as a workout. The plan was to do five 2-minute tempos with 1 minute of rest between. However, after the first two, we lost track of time, so we ran at a fast-ish pace, but not quite race pace. The warm up was 2 miles and the cool down was 1 mile.
Tuesday Oct 14, 2014 #
Running 45:00 [3] 5.5 mi (8:11 / mi)
Road run with XC team.
Monday Oct 13, 2014 #
Running intervals 45:00 [4] 6.0 mi (7:30 / mi)
Two sets of three 600m intervals on the track, with a target pace of 2:20. Between intervals we had 200m rest and between sets we had 800m rest. Warm up was about 2 miles and cool down was 1 mile.
Saturday Oct 11, 2014 #
Running race 19:58 [5] 5.0 km (4:00 / km)
Hole in the Wall Invite. It went really well for me (I had a PR and broke 20:00) and it felt great. Was consistently passing other runners for the first 2 miles, then settled in with a group for the last part. Did a 1.5 mile warm up and cool down.
Friday Oct 10, 2014 #
Running 40:00 [3] 5.0 mi (8:00 / mi)
XC team run.
Thursday Oct 9, 2014 #
Running 40:00 [3] 5.0 mi (8:00 / mi)
Run with the XC team.
Wednesday Oct 8, 2014 #
Running tempo 21:39 [4] 5.0 km (4:20 / km)
Although officially a race, the XC team treated it as a tempo workout: 2 minutes hard, 1 minute rest (x5) and then just continue to the finish. The workout went well for me, and I was able to run with Sarah, Carlyn, and Kelsey the whole way. Before and after, we ran 1.5 miles for the warm up and cool down.
Tuesday Oct 7, 2014 #
Running 40:00 [3] 5.5 mi (7:16 / mi)
Road run with the XC team.
Monday Oct 6, 2014 #
Running 45:00 [3] 6.0 mi (7:30 / mi)
The XC team ran to a park, where we did 6 short intervals (about 200m?) on the grass and through some trails.
Saturday Oct 4, 2014 #
Running race 20:03 [5] 3.0 mi (6:41 / mi)
The big Sunfair Invite in Yakima. It went pretty well, and I placed 5th in my #5 runner flight. I ran 1.5 miles for a warm up and 1 mile for a cool down.
Friday Oct 3, 2014 #
Running 40:00 [3] 5.0 mi (8:00 / mi)
Easy day to rest up for Sunfair on Saturday.
Thursday Oct 2, 2014 #
Running 55:00 [3] 7.0 mi (7:51 / mi)
Long run with the XC team.
Wednesday Oct 1, 2014 #
Running race 20:56 [4] 5.0 km (4:11 / km)
XC race, but we weren't truly racing in order to rest up for Sunfair on Saturday. Kelsey and I ran together, at a 80-90% race pace. We did 1.5 miles before and after for warm up and cool down.