Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending May 31, 2015:

activity

time

miles

Running

13:22:44

94.98

(8:27)

152.86

(5:15)

Soccer

3:30:00

Strength

1:39:00

Orienteering

24:35

2.54

(9:41)

4.09

(6:01)

14c

Total

18:56:19

97.52

156.95

14c

2:00

0:00

» now

Saturday May 30, 2015 #

Running warm up/down 8:37 [2] 1.02 mi (8:27 / mi)
shoes: Asics: Gel-Equation 7

Running race 11:40 [5] 3.2 km (3:39 / km)

Friday May 29, 2015 #

Running 30:33 [2] 3.52 mi (8:41 / mi)
shoes: Asics: Gel-Equation 7

Carlyn came back to school so we could run together. We did Park, stopped to stretch for a while, and ran back.

Thursday May 28, 2015 #

Running warm up/down 5:55 [2] 0.76 mi (7:47 / mi)
shoes: Asics: Gel-Equation 7

Pretty warm day, so shorter warmup than usual. This doesn't include buildups/dynamic stretching.

Running race 5:21 [5] 1.6 km (3:21 / km)

This was a tough race. We went out fast on our first lap: I was at 74 (and I was in the back half of the girls). It's hard though, to choose between running with the group or running a consistent pace. Running alone is hard, and starting way too fast is hard also. Although it wasn't what I was hoping for, I'm still happy with how it went, placing 11th and passing 2 girls on the final 100m.

Running warm up/down 10:25 [2] 1.03 mi (10:07 / mi)
shoes: Asics: Gel-Equation 7

One of our 4x400 girls was feeling a little weird so I ran a short cool down in case I had to race the relay. But luckily she was okay so she ran it and I didn't.

Wednesday May 27, 2015 #

Running 27:45 [2] 3.18 mi (8:44 / mi)
shoes: Asics: Gel-Equation 7

Easy run to Park and back. I'm excited for tomorrow, which is when the 1600m State race is. The 3200m is on Saturday.

Tuesday May 26, 2015 #

2 PM

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

Ran DQ with everyone who's left on the distance team.

Monday May 25, 2015 #

Running 53:10 [5] 5.93 mi (8:58 / mi)
shoes: Asics: Gel-Equation 7

Last track workout before State! 2x 400m, 3x 300m, 3x 200m. Splits were 81, 81, 56, 55, 55, 34, 34, 35.

Sunday May 24, 2015 #

Orienteering 24:35 [3] 2.54 mi (9:41 / mi)
14c shoes: Asics: Gel-Equation 7

Instead of going out for a run, I decided to get a little bit of mileage at the Wilburton Hill permanent course. It's been a while since I've actually orienteered, and I didn't have a ton of time since we had people coming over, so I just focused on keeping contact with the map and being observant.

Saturday May 23, 2015 #

Running warm up/down 12:28 [2] 1.4 mi (8:54 / mi)
shoes: Asics: Gel-Equation 7

Warmup run.

Running race 11:39 [5] 3.2 km (3:38 / km)

Districts day 2. I ran the same time as my PR from last week, and placed 4th, so I'm moving on to State for the 3200m as well as the 1600m!

Running warm up/down 12:50 [2] 1.37 mi (9:22 / mi)
shoes: Asics: Gel-Equation 7

Cool down.

Friday May 22, 2015 #

Running warm up/down 18:35 [2] 1.9 mi (9:47 / mi)
shoes: Asics: Gel-Equation 7

This was the most poorly organized meet I've ever been to. It was awful. For starters, the meet was in this tiny town called Belfair, at a tiny high school with a grass field inside the track (spikes = muddy). All that is endurable. But then we weren't permitted to set up our team tents inside the stadium, so our team HQ for the meet was pressed up against a chain link fence topped with barbed wire. The grass field on the inside was nearly all blocked off for the throwing events. Warm up area? Apparently across the parking lot, but I heard that from another athlete, and no event officials were making that information known. The closest bathrooms were two port-a-potties. They started the FIRST EVENT late. Their check-in tent was extremely disorganized, waiting to call people to check in until the very last minute, permitting people with later events to check in before the people with the very next event, and giving us one electronic timing chip when we actually needed two.

My race, the third race, was 30 minutes late. Before the start, we all bonded over how badly the meet was put on. Sub-districts was 1000 times better. This was middle school level organization.

Running race 5:19 [5] 1.6 km (3:19 / km)

Although the meet wasn't well-run, there were fast times! I had to be top 6 to make it to State, and I ended up placing 5th with a 7 second PR. I was really happy with my race, too. In recent races I've felt like I've kind of given up, but not in this race.

3200m tomorrow.

C • Congrats 3

Running warm up/down 12:55 [2] 1.5 mi (8:37 / mi)
shoes: Asics: Gel-Equation 7

Cool down afterwards with our guys and two of our girls in the race.

Thursday May 21, 2015 #

Running 31:47 [3] 3.76 mi (8:27 / mi)
shoes: Asics: Gel-Equation 7

An easy run today to Park and back, strides, and a short cool down. Tomorrow is the 1600m race in Districts!

Wednesday May 20, 2015 #

12 PM

Strength 30:00 [3]

Nothing too hard since my track coach wants everything to be perfect for districts, but some bench, squats, bicep curls, and shoulder shrugs.

3 PM

Running 46:14 [3] 5.0 mi (9:15 / mi)
shoes: Asics: Gel-Equation 7

We ran Church for ~2.5mi warmup, then did 3x 200m buildups, going through the last 100m at 16-18. Finished with a cool down on the turf to bring us to 5mi.

Tuesday May 19, 2015 #

6 PM

Running 29:17 [3] 4.0 mi (7:19 / mi)
shoes: Asics: Gel-Equation 7

I missed track practice today since I was touring colleges (UW and Seattle U), so I ran on my own just before soccer.

7 PM

Soccer 1:30:00 [3]

Soccer tryouts with the new Director of Coaching and our new coach for next year. My first impressions of them are both really good, and we had about 20 girls at tryouts. Hopefully it will be a good year.

Monday May 18, 2015 #

Running intervals 59:19 [5] 6.9 mi (8:36 / mi)
shoes: Asics: Gel-Equation 7

Track workout in the hot sunshine... A warmup and buildups first, then 2 sets 3x 400m, ending with 3x 200m. Coach paced the girls, which was really nice. Our first set of 400s was 82-83, second set was 78-80, and the 200s were 34-36. Cool down afterwards.

Sunday May 17, 2015 #

Running 30:12 [2] 3.2 mi (9:26 / mi)
shoes: Asics: Gel-Equation 7

Slow shake-out run on my own to keep from being too sore from the 3200 and 4x400.

Friday May 8, 2015 #

Running 41:55 [3] 5.03 mi (8:20 / mi)
shoes: Asics: Gel-Equation 7

Had to stay in and do physics, so I missed the main run. (My teacher made all the AP calc students who missed class come in and make up the work outside of school. There are only 6 people in the class of 30 who are not in AP calc.) I ended up running with Trevor and Nick when they went Irish to do extra, and then did another 2.5 miles around the field with Carlyn. Lots of laps.

Next week at track sub-districts I'll be running the 1600m, 3200m, and 4x 400m relay!

Thursday May 7, 2015 #

11 AM

Strength 30:00 [3]

Bench, squats, shoulder press, dumbbell fly, upright row, lat pull down.

Strength 9:00 [3]

Planks and a new difficult ab video.

Running 4:35 [3] 0.52 mi (8:49 / mi)
shoes: Asics: Gel-Equation 7

2 laps for weight training.

2 PM

Running intervals 40:14 [4] 4.81 mi (8:22 / mi)
shoes: Asics: Gel-Equation 7

Instead of going to the last track meet before the post-season, I ran my own workout so that I could get home early and cram for the AP U.S. History test. I was all alone on the track. No runners, no soccer players, no one. 2 sets 3x 400m. (supposed to be at 85-86 and 82)

84, 84, 86. 82, 81, 79.

Wednesday May 6, 2015 #

Running 54:11 [3] 6.92 mi (7:50 / mi)
shoes: Asics: Gel-Equation 7

Run to d. park and back with Coach, Trevor, and Nick. Strides and a short cooldown afterwards.

Tuesday May 5, 2015 #

Running intervals 1:01:28 [5] 7.34 mi (8:22 / mi)
shoes: Asics: Gel-Equation 7

2 mile warmup on Johnson, followed by a track workout 2 laps of 50m hard and 50m easy, 4x 300m, 1 lap rest, 4x 200m.

60, 59, 58, 58
36, 35, 34, 35

Monday May 4, 2015 #

Running 1:05:49 [4] 8.36 mi (7:52 / mi)
shoes: Asics: Gel-Equation 7

Maple Hills as a tempo run: normal pace going out, then fast coming back. Carlyn and I were going pretty fast at the end. Just as we got back to school my watch had us at 6:20 pace. Buildups and cooldown after.

Sunday May 3, 2015 #

Soccer 2:00:00 [4]

Last soccer game of this year. We had a tough loss against a team that we should have beaten, if we had one or two more people. We were playing with 10.

Saturday May 2, 2015 #

Event: COC Ultimate Orienteer #3 (Long-O) - Lick Creek

Running warm up/down 30:00 [3] 1.5 mi (20:00 / mi)
shoes: Asics: Gel-Equation 7

Warmup on the field, stretching, buildups.

Running race 2:30 [5] 0.8 km (3:07 / km)

Funny story: My race was the 4x 800m relay, and I was running the first leg. I saw some relay teams get on the track right after a 4x 400m was run, so I went over there to make sure it wasn't us (it seemed a bit too early). Well, the guy asked where Liberty had been and why we hadn't been in the staging area and so I apologized and called over the rest of my team. The gun went off and I was in last place within the first 100m, but I didn't think I was going that slowly. At 200m, I started to have doubts, and at 300m my teammates confirmed those doubts when they called me out of the race - I had started in the 4x 400m!

Despite that little mishap, the relay went really well. I took the lead (in the slow heat) after the first lap, and we maintained it until our anchor leg. Cheering for everyone and being part of a relay made it probably the most fun race I've been in.

Running 5:16 [3] 0.61 mi (8:38 / mi)
shoes: Asics: Gel-Equation 7

Cooldown on the field after the race.

Friday May 1, 2015 #

Running 32:45 [3] 3.96 mi (8:16 / mi)
shoes: Asics: Gel-Equation 7

Park with the team.

11 AM

Strength 30:00 [3]

Did some bench, squats, bicep curls, more arm stuff...

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