Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending Mar 31, 2015:

activity	#	time	miles	km	+m
Running	16	13:59:23	98.31	158.21
Orienteering	7	10:09:55	12.8	20.6	810	78c
Soccer	6	9:10:00
Strength	11	5:27:00
Alpine Skiing	1	3:00:00
Armchair Orienteering	1	15:00
Total	38	42:01:18	111.11	178.81	810	78c
[1-5]	37	41:46:18

5:00

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Tuesday Mar 31, 2015 #

11 AM

Strength 40:00 [3]

Bench: 10x 50, 8x 50, 6x 50
Squats: 10x 100, 8x 100, 6x 100
Lat pull down: 2 sets 10x 37
Shoulder press: 2 sets 10x 20
Upright row: 2 sets 10x 37
Bicep curls: 10x 15

Strength 5:00 [3]

Planks.

2 PM

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Warmup laps + Johnson.

Running intervals 25:00 [5] 3.5 mi (7:09 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups

4x 800m w/ 90sec rest in between
2:51, 2:53, 2:55, 2:57

2 laps rest, then 2x 400m w/ 200m rest in between
80, 77

The first two 800's felt good, but the second two were pretty tough.

Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Asics: Gel-Equation 7

Church for a cool down; first time I've run it all season.

Sunday Mar 29, 2015 #

Orienteering race 52:02 [4] 4.2 km (12:23 / km) +230m 9:44 / km
18c

Middle - 7 Green J 10 F-21 - Splits

Saturday Mar 28, 2015 #

Orienteering race 1:22:34 [4] 6.4 km (12:54 / km) +290m 10:31 / km
10c

Long - 6 Green F 7 Green J - Splits

Friday Mar 27, 2015 #

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

Orienteering 23:58 [5] 3.2 km (7:29 / km) +70m 6:45 / km
24c

Sprint - 7 Green J 10 F-21 - Splits

Tuesday Mar 24, 2015 #

Running 45:00 [4] 6.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

Instead of having another interval workout today, we ran to D. Park, stopped to stretch, and on the way back increased our speed until we were going 85%.

Running intervals 4:00 [4] 0.5 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

After getting back to school, 2 laps of 50m hard, 50m easy.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Barefoot cool down on the field.

Strength 10:00 [3]

Crunches, let lifts, and planks with the distance team.

Monday Mar 23, 2015 #

11 AM

Strength 30:00 [3]

Bench: 3 sets 5x 50
Squats: 5x 110, 5x 115, 5x 125
Calf raises: 2 sets 10x 20
Upright row: 2 sets 10x 27

Strength 3:00 [3]

Crunches and Russian twists.

2 PM

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Johnson for warmup.

Running intervals 30:00 [5] 3.5 mi (8:34 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups, then the workout: 3x 600m, 3x 500m, 3x 400m.
The 600's were at a 85-86 pace, 500's at 83-84, and 400's at 80-81.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Just around the track.

Sunday Mar 22, 2015 #

Orienteering race 33:07 [4] 3.5 km (9:28 / km) +95m 8:20 / km
13c

This race went well, I could have made a couple of better route choices and probably run faster overall, but I didn't have any big mistakes.

Day 2 - Brown Y - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)

Orienteering race 38:14 [4] 3.3 km (11:35 / km) +125m 9:44 / km
13c

Today went really well except for #7 which I ended up being a little ways off from. When I finished, it said I mispunched my second to last control, which I knew I had gone to, but I was reinstated when they checked the box and it had me down as going there.

The snow wasn't bad, just cold after the race was over. Lots of footprints all over the course.

C • Mispunch 1

Day 1 - Brown Y - Splits

Friday Mar 20, 2015 #

Orienteering 1:20:00 [2]

Out on the model map for Interscholastics with the family.

Wednesday Mar 18, 2015 #

3 PM

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Johnson for a warmup, and 4 buildups once I was back at the school.

Running race 11:23 [5] 3.0 km (3:48 / km)

3k time trial. It was nice to have this as a practice race and to see where I'm at right now. I'm pleased with the result-- of course, I did have someone pace with me every other lap which definitely helped.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Mini park for a cool down with the other girls who ran with me.

7 PM

Soccer 1:30:00 [3]

Fun soccer practice because we scrimmaged the boys for almost the whole time.

Tuesday Mar 17, 2015 #

11 AM

Strength 10:00 [3]

Abs video + crunches and pushups.

Strength 40:00 [3]

Bench: 5x 50, 5x 50, 7x 50
Squat: 5x 110, 5x 115, 5x 125
Bicep curls: 2 sets 10x 10
Heavy dips: 2 sets 10x with setting on 55
Shoulder shrugs: 2 sets 10x 25

2 PM

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Warmed up around the track by myself because I had to finish a physics lab and by the time I was out, the team was already off doing a neighborhood warmup.

Running intervals 35:00 [5] 4.0 mi (8:45 / mi)
shoes: Asics: Gel-Equation 7

800m - 3:02
600m - 2:15
400m - 88
(400m rest)
600m - 2:13
400m - 86
300m - 60
(400m rest)
400m - 78
300m - 58
200m - 37
200m - 34
The last set was pretty fast because we were running just behind Kelsey and Brigitte, which definitely made our pace faster.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Cool down on the grass, with shoes this time since it was wet and rainy.

Monday Mar 16, 2015 #

2 PM

Note

I had a choir rehearsal after school which meant no track today. :(

5 PM

Armchair Orienteering 15:00 [0]

7 PM

Soccer 1:10:00 [2]

Pretty regular practice, with the younger girls.

Saturday Mar 14, 2015 #

Soccer 2:00:00 [4]

We had 8 of our players. 3 of the younger girls played with us thank goodness, but we ended up playing with only 10 in the second half when someone had to leave.

Nevertheless, we actually played alright. It helped that the other team wasn't that good. We were down 0-3 in the first half, but came back in the second half to tie it 3-3.

Friday Mar 13, 2015 #

11 AM

Strength 1:00 [3]

Planks in weight training.

Strength 40:00 [3]

Weights went up today.
Shoulder press: 2 sets 10x 20
Upright row: 2 sets 10x 37
Dumbell flys: 2 sets 10x 5
Bench: 3 sets 5x 50
Squats: 5x 110, 5x 115, 5x 125

2 PM

Running 55:00 [3] 6.3 mi (8:44 / mi)
shoes: Asics: Gel-Equation 7

Lake Kathleen with Carlyn and Sam. We did buildups when we got back to school, then did a barefoot grass 1 mile cool down.

Thursday Mar 12, 2015 #

2 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Short warmup for the long workout.

Running intervals 55:00 [5] 6.0 mi (9:10 / mi)
shoes: Asics: Gel-Equation 7

Death by 400's. The plan: 92-91 for the first set, 91-90 for the second set, 90-89 for the third set, and if we did a fourth set, 89-88. Each set is 4x 400m with 90sec rest between each 400, and 400m rest between sets.

The reality:
90, 92, 92, 91.
92, 90, 91, 90.
89, 86, 85, 83.
86, 85, 85, 82.

The first sets were comfortable. What happened after that was that coach told Carlyn that she would be done after set 3. If she was going to only do three sets, she wanted to go faster, and since she had the watch and was pacing our group, I followed her when she did, which made the workout much harder. Carlyn was able to convince coach to let her run another set, and my plan at that point was 86-85 for the final set, which I mostly did. However, on the very last 400, Carlyn was a ways ahead of me (I think she got 78 or 79) and I was super tired, so I guessed that I had slowed down and was in the low 90s because I couldn't keep up with her, but it turned out she was just going really fast to finish them off, so my 82 was a nice surprise.

Overall, I think it was a really successful workout. It adds up to nearly 4 miles of fast stuff. I'm expecting to be sore tomorrow.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Easy barefoot on the grass.

Wednesday Mar 11, 2015 #

11 AM

Running 12:00 [2]
shoes: Asics: Gel-Equation 7

Did a twelve minute run in weight training and then had open gym instead of lifting today. I went very easy because I'd rather go harder in track.

3 PM

Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

Had a very nice run with Kelsey to D. Park. I'm not sure of our time, but it felt like we were going around or below 7:30 pace. I probably should have gone easier because tomorrow is death by 400's, and I'd like to get through all 16 of them. This workout happens once a year, and I've never done the full workout, but I'm hoping tomorrow is the day. Of course, it's a trade-off: the less you do, the faster you can go, but the more you do, the slower you go.

Tuesday Mar 10, 2015 #

Running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

Ran Johnson for warmup. Sometimes I wonder how runs got their names...

Running intervals 30:00 [5] 3.5 mi (8:34 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups. Then 3 sets of 600m, (2 min off), 400m, (1.5 min off), 300m. 400m rest between sets.

Sarah and I planned to start at a comfortable pace (85-86 for 400m) and go faster throughout the workout to end with 81-82. But the first set was actually pretty difficult, so instead we tried to maintain pace throughout. Targets: 600- 2:09, 400- 86, 300- 64.

600- 2:07
400- ?
300- 63

600- 2:13
400- 85
300- 62

600- 2:10
400- 83
300- 61

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Mini Park for a cool down.

Monday Mar 9, 2015 #

11 AM

Strength 11:00 [3]

Sit ups + abs video.

Strength 30:00 [3]

Calf raises: 2 sets 10x 20
Leg curls: 10x 8
Leg extensions: 10x 4
Bench: 10x 45, 8x 45, 6x 50
Squats: 10x 100, 8x 105, 6x 110
Took it easy on the leg curls and extensions because we have a tempo workout in track today.

2 PM

Running warm up/down 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Our warmup was running to Coalfield park to do our tempo workout.

Running tempo 21:00 [4] 2.5 mi (8:24 / mi)
shoes: Asics: Gel-Equation 7

4x 100 buildups, somewhat easy because coach told me to take it easy with my hamstring.
Then our tempos around the park. 4 min on, 2 min off, 3 min on, 1.5 min off, 3 min on, 1.5 min off, 4 min on. We were taking it at an easier pace because we're splitting the workout between today and tomorrow. Tomorrow will be intervals around the track.

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Running back to school from Coalfield, the short way this time.

Strength 15:00 [3]

Core with the distance team after everyone finished. We did leg lifts, variations of crunches, and planks.

7 PM

Soccer 1:30:00 [2]

Sunday Mar 8, 2015 #

Orienteering 5:00:00 [3]

Training at Teanaway put on by Mike. I checked on pace count, did a compass triangle, ran a compass course, ran a speed course (once slow, once fast), ran a contours only course, and ran a memory course. It was a lot of good orienteering practice all in one day. I especially liked the challenges of the contours only and memory courses. Afterwards, I helped pick up controls.

Saturday Mar 7, 2015 #

Alpine Skiing 3:00:00 [3]

Only four chairs on the mountian were open and you had to ride the gondola all the way up to the top to get up from the base. To get down, you either had to walk or ride the gondola again. There's just not enough snow. But where there was snow, it was a fun day of skiing.

Edit 8/18/2019 time from 5:30 to 3:00

Friday Mar 6, 2015 #

Running 55:00 [3] 7.0 mi (7:51 / mi)
shoes: Asics: Gel-Equation 7

Ran Pollo Pasta with the distance team people who've been training some over the winter.

Running intervals 2:00 [4] 0.4 km (5:00 / km)
shoes: Asics: Gel-Equation 7

4x 100 buildups after getting back to school.

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)

Barefoot cool down on the field.

Thursday Mar 5, 2015 #

11 AM

Strength 2:00 [3]

15 pushups and 30 crunches in weight training.

Strength 40:00 [3]

Lunges: 2 sets 10x 25
Tricep pull down: 2 sets 10x 17.5
Lat pull down: 2 sets 10x 37
Squats: 10x 100, 8x 105, 6x 110
Bench: 10x 45, 8x 45, 6x 50

2 PM

Running warm up/down 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

Johnson backwards for warm up.

Running intervals 30:00 [5] 4.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups.
3x 600m w/ 200m rest between. 2:09, 2:10, 2:09.
2.5 laps rest + stretching.
4x 400m w/ 100m rest between. 88, 85, 85, 83.

This felt tons better than Tuesday's workout.

Strength 10:00 [3]

After everyone finished, core with the distance team.

Wednesday Mar 4, 2015 #

3 PM

Running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

Lake Kathleen with the team. I ran with Carlyn and Sarah. I haven't run this in a while so it was a nice change.

Running intervals 2:00 [3] 0.4 mi (5:00 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups. Didn't go hard; we have a hard workout tomorrow.

Running warm up/down 3:00 [2] 0.4 km (7:30 / km)
shoes: Asics: Gel-Equation 7

Only 1 lap for cool down. Was supposed to be two and then I was going to do core with the team but I had to leave to take Siri to her guitar lesson...

7 PM

Soccer 1:30:00 [2]

We spent a lot of time working on defensive headers, something we really needed to do. Ended with a scrimmage which I was subbed out for most of (coach wasn't subbing, it was the players) so I did core on the sidelines.

Strength 10:00 [3]

2 sets of 5 minutes of planks.

Tuesday Mar 3, 2015 #

11 AM

Strength 30:00 [3]

Shoulder shrugs: 2 sets 10x 15
Bicep curls: 2 sets 10x 10
Heavy dips (assisted): 10x
Bench: 10x 45, 8x 45, 6x 50
Squat: 10x 90, 8x 105, 6x 105
The squats were weird because a) I did math wrong so did 90 instead of 100, and b) ran out of time so had to rush through the last set without changing the weight. Oops.

2 PM

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Asics: Gel-Equation 7

2 laps + Johnson for warmup.

Running intervals 18:00 [5] 2.5 mi (7:12 / mi)
shoes: Asics: Gel-Equation 7

4x 100m buildups. 1200m at 4:35, 3 minute break, 800m at 3:04, 2 minute break, 400m at 1:28. 4x 100m buildups.

The full workout was 2 sets of this (minus the buildups), but I was tired from yesterday and not going too fast, so one was good.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Longish cool down since I only did one set.

Monday Mar 2, 2015 #

3 PM

Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics: Gel-Equation 7

First day of track!! I ran d. park with Kelsey and Brigitte and of course they ran super fast, so they waited for me several times.

Running intervals 2:00 [3] 0.4 km (5:00 / km)
shoes: Asics: Gel-Equation 7

4x 100m buildups. Not too bad.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

5 barefoot laps around the soccer field to wrap up practice.

7 PM

Soccer 1:30:00 [3]

After track this was pretty tiring.

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