Training Log Archive: TyrannosaurusIn the 7 days ending Mar 28, 2015:
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Saturday Mar 28, 2015 #
Orienteering race 1:22:34 [4] 6.4 km (12:54 / km) +290m 10:31 / km
10c
Friday Mar 27, 2015 #
Orienteering 23:58 [5] 3.2 km (7:29 / km) +70m 6:45 / km
24c
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
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.
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.