Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Tyrannosaurus

In the 7 days ending Mar 23, 2015:

activity

time

miles

Running

2:41:23

17.86

(9:02)

28.75

(5:37)

Orienteering

2:31:21

4.23

6.8

220

26c

Soccer

1:30:00

Strength

1:23:00

Total

8:05:44

22.09

35.55

220

26c

2:16

0:00

» now

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

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.

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.

Day 2 - Brown Y - Splits

Saturday Mar 21, 2015 #

Event: Fox Chaser II (U.S. 2015 IS / IC / Trail O Champs)

Orienteering race 38:14 [4] 3.3 km (11:35 / km) +125m 9:44 / km
13c

Today went really well except for #7 which I ended up being a little ways off from. When I finished, it said I mispunched my second to last control, which I knew I had gone to, but I was reinstated when they checked the box and it had me down as going there.

The snow wasn't bad, just cold after the race was over. Lots of footprints all over the course.

C • Mispunch 1

Day 1 - Brown Y - Splits

Friday Mar 20, 2015 #

Orienteering 1:20:00 [2]

Out on the model map for Interscholastics with the family.

Wednesday Mar 18, 2015 #

3 PM

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Johnson for a warmup, and 4 buildups once I was back at the school.

Running race 11:23 [5] 3.0 km (3:48 / km)

3k time trial. It was nice to have this as a practice race and to see where I'm at right now. I'm pleased with the result-- of course, I did have someone pace with me every other lap which definitely helped.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Mini park for a cool down with the other girls who ran with me.

7 PM

Soccer 1:30:00 [3]

Fun soccer practice because we scrimmaged the boys for almost the whole time.

Tuesday Mar 17, 2015 #

11 AM

Strength 10:00 [3]

Abs video + crunches and pushups.

Strength 40:00 [3]

Bench: 5x 50, 5x 50, 7x 50
Squat: 5x 110, 5x 115, 5x 125
Bicep curls: 2 sets 10x 10
Heavy dips: 2 sets 10x with setting on 55
Shoulder shrugs: 2 sets 10x 25

2 PM

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Warmed up around the track by myself because I had to finish a physics lab and by the time I was out, the team was already off doing a neighborhood warmup.

Running intervals 35:00 [5] 4.0 mi (8:45 / mi)
shoes: Asics: Gel-Equation 7

800m - 3:02
600m - 2:15
400m - 88
(400m rest)
600m - 2:13
400m - 86
300m - 60
(400m rest)
400m - 78
300m - 58
200m - 37
200m - 34
The last set was pretty fast because we were running just behind Kelsey and Brigitte, which definitely made our pace faster.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics: Gel-Equation 7

Cool down on the grass, with shoes this time since it was wet and rainy.

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