Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tyrannosaurus

In the 31 days ending May 31, 2016:

activity

time

miles

Running

15:46:13

109.94

(8:36)

176.93

(5:21)

Soccer

5:30:00

Orienteering

3:50:51

18.34

(12:35)

29.51

(7:49)

90c

Strength

55:00

Total

26:02:04

128.28

206.45

90c

2:00

0:00

» now

Saturday May 28, 2016 #

Running 47:36 [5] 6.15 mi (7:44 / mi)
shoes: Asics Gel Excite 3

Creston Butte or Bust run. The butte was not fun, and I had an awful stitch on the way back down that I had to stop and stretch out. I didn't beat my time from two years ago, but I didn't have someone to run with this time either.

C • Creston Butte & environs 1

Friday May 27, 2016 #

Note
(rest day)

Rest day/travel day. I have a 10k race tomorrow for Memorial Day weekend celebrations, but after that I'm planning on taking 3-4 days off of running so everything can rest and repair.

Thursday May 26, 2016 #

3 PM

Running warm up/down 14:01 [2] 1.62 mi (8:39 / mi)
shoes: Asics Gel Excite 3

Variations of loops around Mt. Tahoma HS and the stadium for a warm up.

Running race 5:23 [5] 1.6 km (3:22 / km)

My last high school track race. My splits were very even (80, 81, 82, 80) although a little bit slower than I would have liked. Nevertheless I'm happy with this race. It was still a season record and overall this season went much much better than I expected it to 3 weeks in. I'm not sure yet if I'll be competing for Northeastern next year, so this may have been my last track race ever. :(

Running warm up/down 9:07 [2] 0.84 mi (10:51 / mi)
shoes: Asics Gel Excite 3

Abbreviated cool down while watching and cheering on others.

Wednesday May 25, 2016 #

Event: COC Wednesday Evening #1 - Robinswood Park

4 PM

Running 36:18 [2] 4.05 mi (8:58 / mi)
shoes: Asics Gel Excite 3

Maplewood park, with a stop for throwing pinecones. Those who are only racing on Saturday did a small workout afterwards, but the 1600 crew just had this as our run.

6 PM

Orienteering 47:48 [1] 3.82 mi (12:31 / mi)
24c

I jogged/walked course 4. This would have been really fun to actually orienteer, but I had to rest up for state tomorrow.

Tuesday May 24, 2016 #

2 PM

Running 42:33 [3] 5.05 mi (8:26 / mi)
shoes: Asics Gel Excite 3

DQ and a lap around the track to get to 5 miles. I was a little sore from yesterday, so maybe I did push too hard on the intervals...

Monday May 23, 2016 #

2 PM

Running intervals 54:41 [5] 6.07 mi (9:01 / mi)
shoes: Asics Gel Excite 3

Johnson warm up, buildups, 2x 400m, 2x 300m, 2x 200m, Mini park cool down
Splits: 85, 84, 60, 59, 35, 34
Coach told us not to go too fast on these, but we ended up faster than we were supposed to go (86-87, 60-61, and 35-36). It's the last workout of the season!

Strength 5:00 [3]

Core with the team

Sunday May 22, 2016 #

1 PM

Orienteering 25:38 [3] 2.15 mi (11:55 / mi)
13c shoes: Asics Gel Excite 3

By myself at Lake Wilderness. I used the course 3 map from last September.

Orienteering 12:33 [3] 1.33 mi (9:26 / mi)
11c shoes: Asics Gel Excite 3

Lake Wilderness course 2 from last September.

Saturday May 21, 2016 #

11 AM

Running warm up/down 18:37 [2] 2.08 mi (8:57 / mi)
shoes: Asics Gel Excite 3

Running race 11:54 [5] 3.2 km (3:43 / km)

2 mile districts race. I was definitely tired from yesterday, so I'm happy with breaking 12min. :)

Running warm up/down 18:50 [2] 1.9 mi (9:55 / mi)
shoes: Asics Gel Excite 3

Cool down with the girls and guys who raced.

Friday May 20, 2016 #

3 PM

Running warm up/down 18:09 [2] 2.02 mi (8:59 / mi)
shoes: Asics Gel Excite 3

Coach wanted us to do a longer warmup. We weren't our usual chatty excited bunch. I was definitely focused on the race and so was Carlyn. I was nervous too, something that is pretty unusual for me.

Running race 5:24 [5] 1.6 km (3:22 / km)

STATE-BOUND!!! :D This was NOT my last 1600m and I'm so so excited about it. Carlyn and I are both moving on (and Brigette of course)! Definitely felt like crying happiness tears after this race.
Top 6 move on, and although I usually like to run a really evenly paced race, this time I decided to get a good position early. After the first 100m, I was in 6th and stayed there until the last 300m, where I passed 2 girls and got passed by Carlyn at last 200m :) So I ended up 5th with a season best time. Splits: 79, 82, 85, 77

C • Congratulations! 5

Running warm up/down 23:19 [2] 2.16 mi (10:48 / mi)
shoes: Asics Gel Excite 3

Now I'm not sure what to do with the 3200 tomorrow. I really just wanted to get to state and I'm ecstatic that I get to go in the 1600 which I enjoy more anyways. It will probably also be more difficult to qualify in the 3200. I'm thinking I'll just go for my original goal time of sub 12:00. Looking at my 1600 times it shouldn't be a problem, but I tried last week and was 25 seconds off. I'm hoping for a good race, but I'm not nearly as determined and focused about it.

Thursday May 19, 2016 #

3 PM

Running 29:05 [3] 3.31 mi (8:47 / mi)
shoes: Asics Gel Excite 3

Siri, Carlyn, Brigette and I ran park to be well-rested for tomorrow's race!!

Wednesday May 18, 2016 #

3 PM

Running intervals 45:00 [4] 5.0 mi (9:00 / mi)
shoes: Asics Gel Excite 3

Somewhat easy-ish workout. 1x 800m, 2x 300m, 2x 200m. Target pace was 87-88 pace for 800 (2:54), 82-83 pace for 300's (60-61), and fast for 200's (35-36).
Splits: 2:53 (I had very even pacing!), 59, 59, 35, 34
Warm up was 2 miles on Skyfire-Johnson, did 2x buildups before the workout, and cool down was laps around the field to get to 5 miles.

Strength 6:00 [3]

Megan's 6 minute abs

Tuesday May 17, 2016 #

3 PM

Running 49:56 [3] 6.0 mi (8:19 / mi)
shoes: Asics Gel Excite 3

Drug park with Carlyn, Brigette, Sam, Siri, Sophia, and Dhaman. With people dropping out of races, both Siri and Dhaman get to race this weekend!

C • Yay 1

Strength 8:00 [3]

Circle core

Monday May 16, 2016 #

3 PM

Running intervals 1:00:48 [5] 6.74 mi (9:01 / mi)
shoes: Asics Gel Excite 3

Johnson for warmup. Workout was 3x 400 at 3200 pace, 2x 400 at 1600 pace, and 2x 200 at fast pace. I ran with Carlyn
3x 400 splits: 86, 85, 85
2x 400 splits: 80, 80
2x 200 splits: 35, 34
These felt pretty good. Coach initially wanted us to do 3x for all the sets, but we both aren't counting on making it to state, so we convinced him to start tapering a bit this week in preparation for districts.

Sunday May 15, 2016 #

Orienteering race 1:29:43 [3] 5.99 mi (14:59 / mi)
17c shoes: Innov-8 Mudclaw 265

Score-O at Lick Creek. I spent about 2.5 minutes at the start planning out my course, which I think was a good thing to have a general plan to go off. I didn't push myself too hard physically since I don't want to interfere with my track postseason but navigationally it went really well and I picked up on subtle contours.

Map at http://rg.cascadeoc.org/rg2/#144&course=6

Saturday May 14, 2016 #

9 AM

Orienteering 17:39 [2] 1.73 mi (10:12 / mi)
8c shoes: Asics Gel Excite 3

Training with Siri at North SeaTac Park. We used old maps we had, and ran two loops of a relay and part of a varsity course.

Relay Loop B map: http://rg.cascadeoc.org/rg2/#91&course=2

Orienteering 15:01 [3] 1.55 mi (9:41 / mi)
8c shoes: Asics Gel Excite 3

Relay Loop A map: http://rg.cascadeoc.org/rg2/#91&course=1

Orienteering 22:29 [3] 1.77 mi (12:42 / mi)
9c shoes: Asics Gel Excite 3

Siri and I did this almost like o-intervals, stopping every 3rd control to talk over any legs we had issues with, but we didn't do the physical part of o-intervals since we raced yesterday. We didn't have time to get through the whole course since we had to go to Relay for Life at 11:30, so from 7 we cut to 14.

Varsity map: http://rg.cascadeoc.org/rg2/#123&course=14

11 PM

Running 6:30 [4] 1.6 km (4:04 / km)

Midnight mile at Relay for Life! Technically this should be logged on May 15th, but I did it before I went to bed, so I'm considering it May 14th. Siri and I planned to run 6:00 but that ended up being kinda fast without any warm up so 6:30 it was.

Friday May 13, 2016 #

3 PM

Running warm up/down 10:38 [2] 1.23 mi (8:39 / mi)
shoes: Asics Gel Excite 3

Running race 12:23 [5] 3.2 km (3:52 / km)

I died about 3 laps in. The entire second half of the race was miserable. I was aiming for a 12:00 and didn't end up horribly off of that, but I felt so terrible while running. Not a good race, but I qualified for Districts next week.

Running warm up/down 30:00 [2] 3.0 mi (10:00 / mi)
shoes: Asics Gel Excite 3

Fun cool down out to the Puyallup river (from Sumner HS) and back, with a nice swim break in the middle :)

7 PM

Running race 1:04 [5] 0.4 km (2:40 / km)

Anchor leg of the 4x400. I started out too fast because I was nervous that the girl behind me would catch up, so I definitely slowed down for the last 200m but we kept our lead and won our heat!

Running warm up/down 3:39 [2] 0.36 mi (10:09 / mi)
shoes: Asics Gel Excite 3

Thursday May 12, 2016 #

5 PM

Running warm up/down 13:16 [2] 1.57 mi (8:27 / mi)
shoes: Asics Gel Excite 3

Running race 5:32 [5] 1.6 km (3:27 / km)

An okay race. I kinda got stuck in the middle, and didn't go with Carlyn when I should have. Overall I'm satisfied with it though, and I'm moving on to Districts.

Running warm up/down 15:10 [2] 1.63 mi (9:18 / mi)
shoes: Asics Gel Excite 3

Wednesday May 11, 2016 #

Running 40:08 [3] 4.52 mi (8:53 / mi)
shoes: Asics Gel Excite 3

DQ with Sophia and Carlyn, then alone after I stopped to stretch. My right calf has been really pretty tight.

Tuesday May 10, 2016 #

Running 49:07 [3] 5.8 mi (8:28 / mi)
shoes: Asics Gel Excite 3

Drug Park with the girls.

Monday May 9, 2016 #

3 PM

Running intervals 1:02:42 [5] 6.9 mi (9:05 / mi)
shoes: Asics Gel Excite 3

2x 600m, 2x 400m, 2x 300m. Target paces were 90s for 600m, 83-84s for 400m, and 61-62 for 300m. Initially we were going to do 2x 200m at the end, but apparently we were going too fast already so coach stopped us. Carlyn and I felt really good and thought that we were right where we should have been, and we wanted to do the 200's.

Splits: 2:15, 2:15, 83, 83, 61, 59

Warmup on Johnson and cooldown on outer perimeter.

Strength 10:00 [3]

Team abs after the run

Saturday May 7, 2016 #

Soccer 2:00:00 [4]

Last soccer game :( It was semifinals and we lost 4-2. I'm going to miss playing soccer next year but I'm glad I played for as long as I did.

Friday May 6, 2016 #

3 PM

Running 42:17 [3] 4.96 mi (8:32 / mi)
shoes: Asics Gel Excite 3

Easy run around Lake Kathleen.

7 PM

Soccer 30:00 [2]

Short shakeout practice before Saturday's game.

Wednesday May 4, 2016 #

3 PM

Running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: Asics Gel Excite 3

Drug park easy run for Thursday's race.

9 PM

Soccer 1:00:00 [3]

Soccer practice

Tuesday May 3, 2016 #

3 PM

Running intervals 1:02:56 [5] 7.08 mi (8:53 / mi)
shoes: Asics Gel Excite 3

Johnson for warm up, then 3x 600m, 3x 300m, 3x 200m, and mini park for cool down.

600m intervals were going out fast then settling in (41s for first 200m, then slowing to 88s for last 400m). 300m intervals were steady at 60s. 200m intervals were at 36-38s.

Strength 11:00 [3]

Megan's 6 minute core plus 5 minutes more.

Monday May 2, 2016 #

3 PM

Running 50:10 [3] 5.7 mi (8:48 / mi)
shoes: Asics Gel Excite 3

Lake Kathleen, with 3x hills in the forest in the middle. My legs were not feeling good. My right calf is extremely tight and my knees started hurting a bit.

Strength 15:00 [3]

Circle core and push-ups between core exercises.

Sunday May 1, 2016 #

Soccer 2:00:00 [3]

Our last home soccer game, but we won, so it's not our last game ever! We played our biggest Crossfire rivals, and won 4-2. Played some forward and some center mid, and scored one of our goals. We've moved onto semifinals in the state cup, so we'll have at least one more game next weekend.

C • Yay 1

« Earlier | Later »