Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emilyr

In the 30 days ending Sep 30, 2006:

activity

time

miles

Running

6:27:03

28.97

46.63

190

Strength

4:20:00

Biking

2:51:00

Orienteering

1:18:45

2.42

(32:30)

3.9

(20:12)

125

Aqua Fitness

1:00:00

Yoga

1:00:00

Taekwondo

45:00

Swimming

15:00

Stretching

5:00

Total

18:01:48

31.4

50.53

315

averages - sleep:9.3

2:03

0:00

» now

Saturday Sep 30, 2006 #

Running race (Cross Country) 14:46 [4] 3.0 km (4:55 / km)
shoes: Asics Running Shoes

We had a cross country race in Gagetown. Unfourtunately we left half an hour late so I ended up having 5 minutes to register, warm-up and stretch. My race went pretty well. The course was really hilly and zig zaggy and they didn't mark the kilometres. I really could have pushed more at the end. I'm still pretty happy with my race.

Friday Sep 29, 2006 #

Biking warm up/down (Stationary Bike) 10:00 [1]
shoes: Asics Running Shoes

Warm-up on a bike at the Y.

Strength 25:00 [2]

Did the usual 6 machines at the Y. 15 reps x 2. I changed the weight in the leg press and it felt fine.

Biking warm up/down 10:00 [2]
shoes: Asics Running Shoes

Cool down on a sitting down stationary bike.

Taekwondo 45:00 [2]

Was my first time back after my summer break. We had a relatively easy first class. We did some line work which was really suppose to focus on turning our core and then I reviewed my Gibonjack and a form. For the rest of the class we did ladder work. Felt really good to be back. I need to decide if I want to participate in group of 7-8 students that will preform a big demo of all demos at the end of the year.

Thursday Sep 28, 2006 #

Running (Cross Country) 39:00 [2] 6.0 km (6:30 / km)
shoes: Asics Running Shoes

Our 'waddle' for cross country. Was pretty fun but there was only six people at practice today. We did the three kilometre loop twice.

Wednesday Sep 27, 2006 #

Biking warm up/down (Stationary Bike) 10:00 [1]
shoes: Asics Running Shoes

Warm-up on a sitting down stationary bike.

Strength 25:00 [2]

Did my regulae 6 machines, 15 reps x 2. Some of the machines are starting to feel a lot easier; however, on one of the machines my arms felt like they were going to die (and the setting was really really low).

Running warm up/down (Treadmill) 10:00 [1]
shoes: Asics Running Shoes

Cool down on a treadmill at the Y. I had set it to 5.5 miles per hour.

Aqua Fitness 1:00:00 [3]

Mom and I went to an aqua fitness class that Natasha was teaching. It was a lot of fun and definitely tiring!

C • YAY :) 4

Tuesday Sep 26, 2006 #

Running (Cross Country) 14:05 [4] 3.0 km (4:42 / km)
slept:10.5 shoes: Asics Running Shoes

I did 3 1km loops (which is my race distance) today in cross country. We were each given a time to try to meet for each kilometre. I was really happy with my running today. :)

Kilometre 1 - Target Time: 5:15 Time: 4:47
Kilometre 2 - Target Time: 4:55 Time: 4:45
Kilometre 3 - Target Time: 4:45 Time: 4:33

C • The category for gr 9s is midg... 2

Running warm up/down 8:00 [1] 1.3 km (6:09 / km)
shoes: Asics Running Shoes

Warm-up to the end of the field and back.
Cool down was running a kilometre back to the field.

Monday Sep 25, 2006 #

Note
(rest day)

Wasn't really planned but I had way too much stuff to do today. :)

Sunday Sep 24, 2006 #

Orienteering (B Meet) 1:18:45 [3] *** 3.9 km (20:12 / km) +125m 17:24 / km
slept:11.5 shoes: Orienteering Shoes (Jalas)

First orienteering meet I've been to this fall. I had an okay race (fastest time on the course) but I never really got into the map. Made a lot of mistakes and was moving pretty slow. The weather was pretty nice, and it only started to rain when most people were finished. I'll see if I can scan my map later with my route choices.

Saturday Sep 23, 2006 #

Running race (Cross Country Race) 24:50 [4] 5.0 km (4:58 / km) +10m 4:55 / km
slept:7.5 shoes: Asics Running Shoes

My first cross country race. There were only 11 people competing in the highschool catergory and I came dead last. :) I beat my last time by 3 minutes so I'm still pretty pleased. I really could have pushed more at the end but the kilometres weren't marked so I was a little hesitant about puhing hard when I didn't know how much was left. The course was pretty flat and a lot of running on bridges which I found really boring.

Friday Sep 22, 2006 #

Note
slept:11.0 (rest day)

I've been really tired and sore this week so I decided I needed a rest day.

Thursday Sep 21, 2006 #

Running (Cross Country) 40:00 [1] 6.0 km (6:40 / km) +60m 6:21 / km
shoes: Asics Running Shoes

We did a really slow, fun run today in cross country. Did a 3km loop twice. It was kind of chilly out but once we started running you felt great! We were suppose to do hills today but our coach changed the schedule. Oh, I saw two snakes on the path when we were running! :)

C • cross country 2

Running warm up/down 20:00 [1]

We were going to get a drive up to cross country but then mom phoned up 15 minutes before it started saying she couldn't get the car there in time. Took 17 minutes to jog up (at a really slow pace) and then we went to the end of the field and back as a group for a warm up.

Running (Sprints) 5:00 [3]
shoes: Asics Running Shoes

We were suppose to do 6 sprints where one person chases the other, but I was paired with Fraser so he caught me really quickly when he was chasing we. He was too lazy to do all six so we only did four.

Wednesday Sep 20, 2006 #

Running warm up/down (Treadmill) 10:00 [1]
shoes: Asics Running Shoes

Warm-up on a treadmill at the Y.

Strength 25:00 [2]

Using the regular six machines at the Y. 15 reps x 2 on each machine. Felt a lot harder today for some reason.

Biking warm up/down (Stationary Bike) 10:00 [1]

Cool down on a stationary bike. Was going pretty slow...

Tuesday Sep 19, 2006 #

Running intervals (Cross Country) 25:00 [4]
shoes: Asics Running Shoes

Ran 400m x 4 with a 200m rest in between. I forgot to take spilts so hopefully I'll remember next week. I really need to learn to speed it up at the beginning of these, I go pretty slow and in the last hundred metres really pick it up.

Strength (Elliptical) 20:00 [1]
shoes: Asics Running Shoes

Was using an elliptical machine at the Y. Started off by going fast but then slowed down a fair amount at the middle and continued that pace until the end.

Biking 25:00 [1]

Stationary bike at the Y. Again, it was a pretty easy pace.

Monday Sep 18, 2006 #

Biking warm up/down (Stationary) 10:00 [1]

Warm-up before doing some of the machines at the Y.

Strength 25:00 [2]

Various machines at the Y. Did 6 machines, 15 reps x2.

Biking warm up/down 6:00 [1]

Cool down. Had to cut it 4 minutes short because I was going to a doctor's appointment.

Running (Cross Country) 27:42 [3] 5.0 km (5:32 / km) +50m 5:17 / km
shoes: Asics Running Shoes

Did a 5km run at cross country. That's the fastest I've ever run 5k! Felt pretty tired at the end but it wasn't really my legs, I more felt really out of breath.

C • Awesome! 2

Strength 55:00 [3]
shoes: Asics Running Shoes

Did a bunch of drills like chasing people in sprints, jumping over things and sprinting, and jumping over people with two feet, then facing the other way, then with your left foot, then with your right foot and then facing the other way. I feel exhausted.

Sunday Sep 17, 2006 #

Swimming 15:00 [1]

Went swimming of the wharf with my grandfather and Dad. Was pretty chilly, 64F by the wharf and 66F out by the bouy. We were swimming against the current on our way out but the swim back was really nice and easy. Was swimming with one foot for most of the way.

Thursday Sep 14, 2006 #

Running hills 30:00 [4]
shoes: Asics Running Shoes

First time I've ever done hills. I was planning on taking it sort of easy but ended up being exhausted anyways. I ended up doing it 4.5 times instead of 4 because I didn't go up far enough the first time so the cross country coach said I had to do it another one. I

C • improving 4

Running warm up/down 15:00 [1]
shoes: Asics Running Shoes

Running to and from the hill.

Biking warm up/down (Stationary Bike) 10:00 [1]
shoes: Asics Running Shoes

Warm-up before using some machines at the Y.

Strength 25:00 [2]

Did 15 reps x 2 on 6 different machines. I've decided I have no upper body strength. ;)

Biking warm up/down (Stationary Bike) 10:00 [2]
shoes: Asics Running Shoes

Cool down on a sitting down bike. Legs felt pretty tired.

Tuesday Sep 12, 2006 #

Running (Cross Country) 16:34 [2] 3.0 mi (5:31 / mi)
shoes: Asics Running Shoes

Started off cross country with a three kilometre run. My foot felt fine throughout the whole practice, I only started to feel it as we were walking out to the car. Knees hurt a little.

Running (Cross Country Sprints) 10:00 [2]
shoes: Asics Running Shoes

We were to suppose to sprint 400 metres then jog 200 metres x2 but my knees were really hurting so I ended up doing a limping jog for the first loop and then a somewhat fastesr pace the second loop. My knees felt a lot better on the second loop.

Biking (Stationary Bike) 30:00 [3]
shoes: Asics Running Shoes

Stationary bike at the Y. Difficulty setting changed a lot as in the middle of the bike I did 1.5 minutes as fast as I could then 1.5 minute break x2 and then 1 minute as fast as I could then 1.5 middle break x2. I felt pretty tired

Strength (Elliptical Machine) 10:00 [1]
shoes: Asics Running Shoes

Did 10 minutes at varying speeds but then became really tired. Was planning to do a little longer but decided I had done enough for today.

Sunday Sep 10, 2006 #

Biking (Sationary Bike) 30:00 [3]
shoes: Asics Running Shoes

I was using a bike at the YMCA. Difficultly level 3.

Strength (Elliptical) 30:00 [2]
shoes: Asics Running Shoes

Using an elliptical machine at the Y. I was suppose to go for a run this weekend but I'm still hesitant about running, I hope my foot doesn't get infected. I started off at a level 5 difficulty, then after then minutes went to 7, and for the last 10 minutes went to 9.

Saturday Sep 9, 2006 #

Biking warm up/down (Stationary bike) 10:00 [1]
slept:7.5 shoes: Asics Running Shoes

Did a 10 minute warm up as part of the YMCA Teen Orientation. My foot felt fine although I'm still a little hesitant about running.

Strength 10:00 [1]

Went around with a trainer to understand the machines. Did 15 reps on a couple of machines.

Strength warm up/down (Elliptical Trainer) 10:00 [1]
shoes: Asics Running Shoes

I think that's what they're called. Did a 10 minute cool down.

Friday Sep 8, 2006 #

Note

Well I was going to go to a step class and then maybe a run today but as I was taking my bike out it fell on my foot and split a small section of my skin. It's kind of hurting so I guess going to a step class wouldn't be the greatest idea.

C • Ouch! 2

Thursday Sep 7, 2006 #

Running (Cross country) 28:15 [3] 4.5 km (6:17 / km) +40m 6:01 / km
shoes: Asics Running Shoes

Was the first day of cross country running at McNaughton. Let's just say I died. We started out pretty fast (or atleast for me) and towards the middle I was really starting to feel it. I had to take a couple of walking breaks. We were suppose to do 5km but I thought Alex was joking when he told me to sprint to the other end of the field and back (that would have made up the other .5km that I needed to do). Oh well, that's the fastest I've ever run that. I think I took off 3 minutes or so on what I normally do.

Note: I'm sort of guessing the amount of climb. Was a route through Centennial Park.

Running warm up/down 13:00 [1] 2.0 km (6:30 / km) +15m 6:16 / km
shoes: Asics Running Shoes

I started walking to cross country and Fraser caught up to me so I joined him in his light jog up. I'm sort of guessing on the time and the distance...

EDIT Thurs. Sept. 21: I think it must have taken longer than that as it took around 17 minutes to jog the whole way today.

Tuesday Sep 5, 2006 #

Running 19:50 [3] 3.0 km (6:37 / km) +5m 6:33 / km
shoes: Asics Running Shoes

Ran around the lake with my cousin and her friend. We had a pretty good pace but had to take various breaks and walking time becasue of a hurting heel, untied shoes , too small shoes, and hair that came loose.

Yoga 1:00:00 [1]

Mom and I went to a yoga class at the YMCA. It was pretty fun (I've only ever taken one yoga class before). It was really relaxing and my muscles feel thoroughly stretched and loose now.

C • Yoga 2

Friday Sep 1, 2006 #

Running 16:01 [2] 3.0 km (5:20 / km) +10m 5:15 / km
slept:8.0 shoes: Asics Running Shoes

Ran around the lake. The weather was quite pleasant with a nice breeze. For some reason my knees hurt.

Stretching warm up/down 5:00 [1]

Various leg stretches.

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