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Training Log Archive: Evalin B

In the 31 days ending Jan 31, 2016:

activity

time

miles

Running

12:07:37

80.5

(9:02)

129.56

(5:37)

Strength/Core

3:35:00

Technical/Drills

2:30:00

Workout

1:57:25

16.92

(6:56)

27.23

(4:19)

Pool

1:15:00

Orienteering

55:00

3.7

(14:53)

5.95

(9:15)

Hiking/Walking

42:30

2.18

(19:30)

3.51

(12:07)

Other

30:00

Total

23:32:32

103.3

166.24

averages - sleep:8.4

1:57

0:00

» now

Sunday Jan 31, 2016 #

Orienteering 55:00 [3] 5.95 km (9:15 / km)
slept:5.0 shoes: VJ Bold Berries

O- training with izzy!!! At gay city park
Much thanks to Becky :)
All exercises went continuously, one to the next, switching roles for each control (switch halfway for line).
Started with short line-o, then into short legs with reading aloud features as we passed them while other follows. After a bunch of those, alternating memory legs. First one was good. I messed up my second one because I went too far on a trial and just confused myself completely. Third one I couldn't remmeber the control feature but made it to the circle well. Then izzy and I raced a leg.
*Edit*
My plan was to take a direct route and go straight but I got confused when we started sprinting away and I went to the right and ended up going around a cliff and by a marsh which was slow. I realized beforehand but thought it would be slow to correct myself and go the way izzy did, and instead decided to just try this other route.

C • Direct Route 1

Running 6:00 [3] 0.61 mi (9:50 / mi)
shoes: VJ Bold Berries

Saturday Jan 30, 2016 #

Running warm up/down 14:00 [3] 1.5 mi (9:20 / mi)
slept:8.0 shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Running race 12:53 [4] 1.86 mi (6:56 / mi)

Well that was crap.

This track was just really hot and the whole race was just really though. Felt like I was working much harder, the beginning mile was just really slow, I would've done bad no matter what race. But I think I should be able to run it again in two weeks.

Running warm up/down 7:50 [3] 0.8 mi (9:48 / mi)
shoes: Asics Gel Cumulus

Friday Jan 29, 2016 #

Running 33:20 [3] 3.68 mi (9:04 / mi)
slept:9.0 shoes: Asics Gel Cumulus

Technical/Drills 5:00 [3]

Thursday Jan 28, 2016 #

Running 49:50 [3] 5.45 mi (9:09 / mi)
slept:10.0 shoes: Asics Gel Cumulus

Wednesday Jan 27, 2016 #

Running warm up/down 18:10 [3] 2.06 mi (8:49 / mi)
slept:9.0 (sick) shoes: Asics Gel Cumulus

My body decided sniffles, sore throat, and tiredness was a good birthday present.

Technical/Drills 5:00 [3]

Workout intervals 8:55 [5] 1.52 mi (5:52 / mi)
shoes: Asics Gel Cumulus

8x300 between 63-69

Running warm up/down 10:00 [3] 0.97 mi (10:19 / mi)
shoes: Asics Gel Cumulus

Strength/Core 45:00 [3]

Weight room

Tuesday Jan 26, 2016 #

Running 46:00 [3] 4.95 mi (9:18 / mi)
slept:9.0 shoes: Asics Gel Cumulus

Ok so, you know how I said I was gonna run the 3k, then I said they weren't gonna have it at the next meet, well I was informed that they will indeed have it so I am running the 3k on Saturday.

C • 3k 2

Monday Jan 25, 2016 #

Technical/Drills 15:00 [3]
slept:9.0

Running warm up/down 11:00 [3] 1.25 mi (8:48 / mi)
shoes: Asics Gel Cumulus

Workout intervals 12:20 [4] 1.91 mi (6:27 / mi)
shoes: Asics Gel Cumulus

8x400
I had to do this alone since I have class during practice on Mondays. I went to a nearby area and picked a good stretch (not exactly 400) and did uphill-downhill, back and forth. Up hills were 1:40, downhills were 1:25 with varying seconds on the last ones.

Running warm up/down 7:45 [3] 0.85 mi (9:07 / mi)
shoes: Asics Gel Cumulus

Sunday Jan 24, 2016 #

Note
slept:7.5

Went for an hour long walk with a friend down a snowy trail. Perfect day for trail walking and taking pictures.

Saturday Jan 23, 2016 #

Running warm up/down 16:00 [3] 1.68 mi (9:31 / mi)
slept:8.0 shoes: Asics Gel Cumulus

Technical/Drills 10:00 [3]

Running race 6:09 [5] 1.0 mi (6:09 / mi)

PR AGAIN!!!!!!!! Yay
The first lap was slow because there was so many people and we were almost tripping on eachother. Was in the back then kept slowly picking people off.

C • Yay! 6

Running warm up/down 13:00 [3] 1.32 mi (9:51 / mi)
shoes: Asics Gel Cumulus

Friday Jan 22, 2016 #

Running 34:55 [3] 4.0 mi (8:44 / mi)
slept:8.5 shoes: Asics Gel Cumulus

2ish, strides, run back

Thursday Jan 21, 2016 #

Running 37:10 [3] 4.1 mi (9:04 / mi)
slept:10.0 shoes: Asics Gel Cumulus

Wednesday Jan 20, 2016 #

Note
slept:9.0

Taking a 50 minute yoga class three times a week, I might log the more core focused sessions but other than that not sure.

Edit* it's actually only half a semester and I signed up for the one that is the second half.... Lol

C • Yoga 6

Running warm up/down 8:45 [3] 1.0 mi (8:45 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 5:00 [3]

Workout intervals 9:06 [4] 1.52 mi (5:59 / mi)
shoes: Asics Gel Cumulus

8x300 around 67-69 seconds

Running warm up/down 9:00 [3] 0.87 mi (10:21 / mi)
shoes: Asics Gel Cumulus

Running 8:30 [2] 0.85 mi (10:00 / mi)
shoes: Asics Gel Cumulus

approximate distance of jogging in between

Strength/Core 45:00 [3]

weight room

olympic lift complex
incline DB press 12
inverted row max
plank 2 min
lat pull down 12
push up max
dead bug 2 min
front lunge w DB 12
side lunge 26
push up pull up max

^ all that times 3
6 minute plank

Tuesday Jan 19, 2016 #

Pool 45:00 [3]
slept:9.0

Since the wind chill is really damn cold today was a cross train on your own day. So I did some pool runnin.

Monday Jan 18, 2016 #

Technical/Drills 25:00 [3]
slept:6.0

8am practice. Sprinter warmup

Strength/Core 35:00 [3]

Weight room.
DB snatch 12, DB press 12, DB rows 12, squats 15-25, med ball throws 12, push ups max, pull ups max
all times 3

C • Great to See the weight workout! 2

Running warm up/down 16:35 [3] 1.82 mi (9:07 / mi)
shoes: Asics Gel Cumulus

Workout intervals 13:17 [3] 1.86 mi (7:09 / mi)
shoes: Asics Gel Cumulus

1000, 2x600, 2x400
4:31, 2:36, 2:41, 1:46, 1:42 (don't remember the exact second on some)
Super duper slow, and super duper windy, and super duper cold

Running 9:00 [3] 0.87 mi (10:21 / mi)
shoes: Asics Gel Cumulus

Running 8:00 [1] 0.75 mi (10:40 / mi)
shoes: Asics Gel Cumulus

jogging in between intervals, almost forgot to log this :o

Saturday Jan 16, 2016 #

Running warm up/down 14:00 [3] 1.5 mi (9:20 / mi)
slept:9.5 shoes: Asics Gel Cumulus

Technical/Drills 5:00 [3]

Running race 6:15 [5] 1.0 mi (6:15 / mi)

PR WOOO
Felt good and pretty strong the whole time. Possible chance I could take some seconds off but I'm happy with a 4 second pr. Was a bit complicated because it was a 180 track but I didn't even think about that and just pushed it the whole time.

C • Way to go!! 1

Running warm up/down 10:25 [3] 0.9 mi (11:35 / mi)
shoes: Asics Gel Cumulus

Friday Jan 15, 2016 #

Running 30:00 [3] 3.16 mi (9:30 / mi)
shoes: Asics Gel Cumulus

Blegh.......

Premeet

Running 7:10 [3] 0.88 mi (8:09 / mi)
shoes: Asics Gel Cumulus

Strides

Technical/Drills 20:00 [3]

Sprinters warmup

Thursday Jan 14, 2016 #

Technical/Drills 25:00 [3]

Sprinter warm up

Running 47:00 [3] 5.01 mi (9:23 / mi)
shoes: Asics Gel Cumulus

Running 10:45 [3] 1.27 mi (8:28 / mi)
shoes: Asics Gel Cumulus

Strides then jog back

Strength/Core 5:00 [3]

Core

Other 30:00 [3]

Foam rolling session, very ouchie with the rumpley one

Wednesday Jan 13, 2016 #

Running warm up/down 8:50 [3] 1.0 mi (8:50 / mi)
shoes: Asics Gel Cumulus

Workout 13:30 [4] 1.71 mi (7:54 / mi)
shoes: Asics Gel Cumulus

7x45 seconds sprint + jog back

Running warm up/down 9:00 [3] 0.85 mi (10:35 / mi)
shoes: Asics Gel Cumulus

Technical/Drills 25:00 [3]

when you gotta participate in the sprinter warm up...

Pool 30:00 [3]

C • Could you elabourate? 2

Strength/Core 30:00 [3]

Weight room- focus on arms

Monday Jan 11, 2016 #

Running warm up/down 17:20 [3] 2.0 mi (8:40 / mi)
shoes: Asics Gel Cumulus

Workout 13:44 [3] 2.0 mi (6:52 / mi)
shoes: Asics Gel Cumulus

4x800
All at 3:26

Running 26:30 [3] 3.0 mi (8:50 / mi)
shoes: Asics Gel Cumulus

Friday Jan 8, 2016 #

Running 9:00 [3] 1.0 mi (9:00 / mi)
shoes: Asics Gel Cumulus

Strength/Core 30:00 [3]

Brought in our yoga mats and did a core session to a YouTube video!

Thursday Jan 7, 2016 #

Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)
shoes: Asics Gel Cumulus

Strength/Core 5:00 [3]

Workout 14:20 [4] 1.93 mi (7:26 / mi)
shoes: Asics Gel Cumulus

2x1200 laps were *slow, fast, medium* as in the laps of the interval
200,300,200

C • Oh 1

Running warm up/down 8:00 [3] 0.8 mi (10:00 / mi)
shoes: Asics Gel Cumulus

Wednesday Jan 6, 2016 #

Running warm up/down 22:20 [3] 2.51 mi (8:54 / mi)
shoes: Asics Gel Cumulus

Workout 23:25 [4] 3.15 mi (7:26 / mi)
shoes: Asics Gel Cumulus

4x a .8mile loop, each time getting faster: 6:02, 5:57, 5:50, 5:35
less than a minute rest in between

Running warm up/down 11:20 [3] 1.17 mi (9:41 / mi)
shoes: Asics Gel Cumulus

Strength/Core 5:00 [3]

Tuesday Jan 5, 2016 #

Running warm up/down 7:00 [3] 0.78 mi (8:59 / mi)
shoes: Asics Gel Cumulus

Strength/Core 5:00 [3]

Workout 8:48 [4] 1.32 mi (6:40 / mi)
shoes: Asics Gel Cumulus

5x 400

Running warm up/down 18:20 [3] 1.9 mi (9:39 / mi)
shoes: Asics Gel Cumulus

Monday Jan 4, 2016 #

Running 48:05 [3] 5.74 mi (8:23 / mi)
shoes: Asics Gel Cumulus

Soooooo cold. My legs were very numb the whole time and parts of my ears were sticking out and freezing.

Strength/Core 10:00 [3]

Saturday Jan 2, 2016 #

Running 23:25 [3] 4.5 km (5:12 / km)
shoes: Asics Gel Cumulus

Went to the track meet with high school. Ran laps before they started. 150m track(gym)
Quads are pretty sore from running down the hill yesterday.

Friday Jan 1, 2016 #

Hiking/Walking 42:30 [3] 2.18 mi (19:30 / mi)
shoes: Asics Gel Cumulus

Hike up in 30 min and ran down

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