Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: c.underwood

In the 31 days ending Dec 31, 2008:

activity

time

miles

Running

11:50:17

90.08

144.97

Swimming

6:20:00

Total

18:10:17

90.08

144.97

averages - sleep:8.5 rhr:5

2:14

0:00

» now

Tuesday Dec 30, 2008 #

Running warm up/down 13:25 [3] 1.6 mi (8:23 / mi)
shoes: New Balanced 767

Running tempo 17:57 [3] 3.0 mi (5:59 / mi)
(injured) shoes: New Balanced 767

Note
(injured)

At practice today we warmed up, stretched, and then went outside to do our workout. We did 3 one mile repeats and went all out the last 200. Between each one we went inside and did a 4 minute recovery. But after the first one my achilles started to hurt. I didn't want to tell my coach until after I ran because she would think I was just trying to get out of the workout.

So when I was done with the work out I did a cool down and stretched. Then I told my coach and she said to not do anything for at least 24 hours, ice it, and then do stair stretches when I recover. The injury wasn't too bad so hopefully it will heal within a few days.

Monday Dec 29, 2008 #

Running long 44:23 [3] 6.75 mi (6:35 / mi)
shoes: New Balanced 767

Practice was canceled today but I ran anyways. So I warmed up, stretched, went for my run and then stretched again.

Swimming (Swim Practice) 1:30:00 [3]

Saturday Dec 27, 2008 #

Running warm up/down 15:35 [3] 1.9 mi (8:12 / mi)
shoes: New Balanced 767

Running tempo 17:51 [3] 3.0 mi (5:57 / mi)
shoes: New Balanced 767

Note
slept:6.0

In my last meet I got 6h instead of 5th because of my kick. So today my coach gave me a work out to try to improve my kick. So I warmed up, stretched, did pushups, leglifts, and core. Then I warmed up again and did three - one mile repeats. I was supposed to do them at a 5:30 pace and then go all out on the last 200. But that didn't work out too well. I was tired since I was up until 2:30 last night, I shouldn't have done that, and that was only a little slower then my race pace. So I wasn't able to do what he wanted me too. But after the mile repeats I stretched and then help my friend move into her new house, so I did some heavy lifting.

Friday Dec 26, 2008 #

Running warm up/down 16:56 [3] 2.0 mi (8:28 / mi)
shoes: New Balanced 767

Running 24:39 [3] 3.0 mi (8:13 / mi)
shoes: New Balanced 767

Note

Today everyone was really tired from christmas so we took it easy.

We warmed up, stretched, did pushups, leg lifts and planks. Then we did another mile warmup and ran three miles. Then we did 5 strides and stretched.

Tuesday Dec 23, 2008 #

Running warm up/down 15:00 [3] 2.0 mi (7:30 / mi)
shoes: New Balanced 767

Running race (Invitational) 10:32 [3] 2.0 mi (5:16 / mi)
shoes: Bowerman Series

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: New Balanced 767

Note

The invitational was supposed to start at three, and if it did I would have missed my race since the 3200 is always first. But luckily we weren't the only team that got stuck in traffic and they pushed the start time back to 4:30, which gave me plenty of time to warm up.

So as soon as I got there I put down my bag and warmed up, stretched, signed in to race. Then for the 3200 I got my best time, which I was glad to hear, but I didn't make states. I was 2 seconds away from making states, so that really sucked. But I have plenty more races that I can make up those two seconds.

Monday Dec 22, 2008 #

Running warm up/down (Pre meet) 8:15 [3] 1.0 mi (8:15 / mi)
shoes: New Balanced 767

Running (Pre meet) 8:11 [3] 1.0 mi (8:11 / mi)
shoes: New Balanced 767

Note

Tomorrow we have that invitational that was supposed to be friday but was postphoned because of the snow. So today we had a regular pre meet; we warmed up, double stretched, and ran a mile.

Saturday Dec 20, 2008 #

Swimming warm up/down 15:00 [3]

Swimming race 5:00 [3]

Today I had a swim meet. I didn't do too well, I was up late last night and I haven't swam in a bit. But the good thing is that i improved my time in the 50 free and 200 backstroke.

Friday Dec 19, 2008 #

Note

I wanted to go for a run in the snow today, but my parents wouldnt let me. So instead I went sledding with some friends

Thursday Dec 18, 2008 #

Running warm up/down 7:43 [3] 1.0 mi (7:43 / mi)
shoes: New Balanced 1010

Running intervals 19:25 [3] 2.6 mi (7:28 / mi)
shoes: New Balanced 1010

Note

My coach is terrible. Instead of having a recovery day since we had a meet yesterday he made us do a work out. So the entire time my legs hurt. And to add to my muscle pain I also had shin splints. I have had shin splints off and on for a few weeks now, so I think I will start to wear my new pair of shoes.

So what we did today was we warmed up, stretched, and then did our work out, and then stretch again. For the work out we did 3 miles of fartlicks around our commons. So we did one mile, which is 3 laps, then we did one lap recovery. We did one more of those and then it started to get too dark so our coach told us to only 2 laps around the commons and then head in.

Wednesday Dec 17, 2008 #

Running race 10:58 [3] 2.0 mi (5:29 / mi)
shoes: Bowerman Series

We had our first real meet today. We lost 42 to 44, which really sucked. My coach wanted me to save my energy for a bigger meet on friday so he told me to go easy. In the end I got first against the team we were racing against but second overall. If I was going all out I probably could have beat the other kid. I was basically comfort running the whole time. On friday I will go all out and hopefully qualify for states which is 10:30

Tuesday Dec 16, 2008 #

Running warm up/down 8:54 [3] 1.0 mi (8:54 / mi)
shoes: New Balanced 1010

Running (pre meet) 9:22 [3] 1.0 mi (9:22 / mi)
shoes: New Balanced 1010

Note

Today was a pre meet, so we warmed up and double stretched. Then we did another mile and then we were done.

But today we got our uniforms and this time we get to keep them.

Monday Dec 15, 2008 #

Running warm up/down 6:04 [3] 0.75 mi (8:05 / mi)
shoes: New Balanced 1010

Running tempo 11:18 [3] 2.0 mi (5:39 / mi)
shoes: New Balanced 1010

Running warm up/down 12:28 [3] 1.5 mi (8:19 / mi)
shoes: New Balanced 1010

Note
slept:4.0

Today we did our run at the track. It wasn't supposed to be a workout since we have a meet wednesday but it was supposed to be fast. So our coach had us do 400 repeats at 82 seconds. But we complained that that was too slow so we aimed for 75 seconds. So we did our warm up running down to the track and then stretched, and did our 400 repeats.

400 1 - 76
400 2 - 79
400 3 - 76
400 4 - 73
400 5 - 78
400 6 - 73
400 7 - 75
400 8 - 74

We weren't too good at keeping pace, but since I was up until 2:15 last night doing this stupid bio lab I think I did pretty good. After we did our 400s we did a 1200 cooldown and then continued it back to the school where we stretched and then left.

Sunday Dec 14, 2008 #

Note

I was supposed to have a swim meet today but our competitors in mass got hit by the ice storm so it was canceled. So instead I went to church, and started my homework that im going to be up all night doing.

Saturday Dec 13, 2008 #

Running warm up/down 12:51 [3] 1.6 mi (8:02 / mi)
shoes: New Balanced 1010

Running 45:51 [3] 5.73 mi (8:00 / mi)
shoes: New Balanced 1010

Note

Today was pretty gay. We had to run around our school the entire time. luckily it is pretty big, we did about 7 laps around campus. But if we have to do that the rest of the season me and the rest of the veteran distance guys are thinking of quitting because it is so boring, I dont know about the newbies.

But today we warmed up, stretched (i dont know how, we did dynamic stretching in a small hallway with 25 guys, we should have done static), then we did pushups, leg lifts, and planks. Then the distance left for our run around the school.

Friday Dec 12, 2008 #

Running warm up/down 14:42 [3] 2.0 mi (7:21 / mi)
shoes: New Balanced 1010

Running tempo 15:56 [3] 3.0 mi (5:19 / mi)
shoes: New Balanced 1010

Running warm up/down 7:25 [3] 1.0 mi (7:25 / mi)
shoes: New Balanced 1010

Note

Today we did a workout at the track. So we warmed up, stretched in the gym, did pushups, leg lifts, and planks. Then we used the run to the track as a second warmup. Then we did three one mile repeats. We aimed for six minute mile and we were pretty close, we were one or two seconds fast each time.

Mile 1 - 5:58
Mile 2 - 5:59
Mile 3 - 5:59

After the mile repeats we did out cool down running back to the school. Then we stretched.

After practice I went down to Sweet eve's, which is like a general store but a restaurant at the same time, and we got some food. Then I went to swim practice.

Swimming 1:00:00 [3]

After swim practice I was dead.

Thursday Dec 11, 2008 #

Note

Practice for today was cancled because of rain. I think we still should have had practice, our coach said we would run in rain or snow but I guess not.

Wednesday Dec 10, 2008 #

Note

Today at the meet it was just a bunch of relays, I was in the 4x8, so the meet went by kinda fast. I dont know what my split is now but our coach said he would tell us tomorrow. Our 4x8 team got first, but we started warming up way too early. We probably all did about a 45 minute warmup, including running stretching and strides, and then ran our leg in less than 3 minutes.

Running warm up/down 45:00 [3]
shoes: New Balanced 1010

Jogging, stretching, and strides

Tuesday Dec 9, 2008 #

Running warm up/down (Pre Meet) 7:12 [3]
rhr:5 shoes: New Balanced 1010

Running (Pre Meet) 7:31 [3] 1.0 mi (7:31 / mi)
rhr:5 shoes: New Balanced 1010

Note

Tomorrow we have our first meet. Well actualy its a scrimage but whats the difference. So today we had a normal premeet, but instead of running down to linemaster switch we just ran around the commons for a mile. The distance team got introuble and we have a bad record so our coach said we are going to run around the commons the rest of the season which is going to really suck if we do.

Monday Dec 8, 2008 #

Running warm up/down 10:27 [3] 1.5 mi (6:58 / mi)
shoes: New Balanced 1010

Running intervals 8:49 [3] 1.5 mi (5:53 / mi)
shoes: New Balanced 1010

Running warm up/down 5:21 [3] 0.75 mi (7:08 / mi)
shoes: New Balanced 1010

Note
slept:6.0

Today we did a work out sorta. We were supposed to do 6 400's at 85% effort so I tried to go for a 75 second 400.
So we did the usual warm up, stretch, and then warmed up again. Then we did our run. I was fast the first two but slow the last four.

400 1 - 73
400 2 - 74
400 3 - 76
400 4 - 76
400 5 - 78
400 6 - 76

Then we cooled down and stretched.

Swimming 1:00:00 [3]

The last life guard class!

Except we have to go back to take the written test.

Sunday Dec 7, 2008 #

Note
(rest day)

I wish i could have gone for a run today but I was too busy. I had church in the morning and then did homework for a few hours. So I decided to use it as a rest day.

Saturday Dec 6, 2008 #

Running long 49:32 [3] 7.1 mi (6:59 / mi)
shoes: New Balanced 1010

I jumped out of bed this morning at 8:25 this morning because I looked at my clock and thought it was 9:45, I was supposed to have practice at 10, then after I fully woke up I realized what time it was and went back to sleep and got up at 9:10. Then it turns out that my coach called and canceled practice because it was too cold. I think he is stupid because of this. I mean it was about 30 degrees and its just going to get colder.

Even though practice was canceled I ran on my own. So warmed up, stretched, and ran the long way to the school, 5 miles, because there was a craft fair there and some of my friend working there asked me to stop by. I expected to be there for like 5 minutes, but I ended up staying for an hour and a half. Then I ran a shorter route home, 2 miles, and then I stretched.

Friday Dec 5, 2008 #

Running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: New Balanced 1010

Before we started practice our coach gave us this whole speech on being good this season since distance has had a bad reputation in the past. She was like no stealing busses, and dont bring me back a tv or anything. But we found this hubcap on the side of the rode and decided to bring it back to her. She was laughing and decided to start collecting all the stuff we bring to her.

So we warmed up, stretched, and heard her speech. Then we went for our run and round the hubcap. When we got back we gave her our present, stretched, and went home.

Thursday Dec 4, 2008 #

Running warm up/down 11:24 [3] 1.7 mi (6:42 / mi)
slept:6.0 shoes: New Balanced 1010

Running 31:19 [3] 4.0 mi (7:50 / mi)
slept:6.0 shoes: New Balanced 1010

Note
slept:6.0

Today we still didn't all of your distance guys. I dont know why some aren't coming to practice.

So today we did a warm up, then we stretched on the cold wet field instead of inside for some reason. After we stretched we did push ups and sit ups. Then the rest of the team did core while distance went our way because coach wanted to make sure that we would be back before dark. So we ran 4 miles and one of our coaches followed us in a car for some reason. When we got back we stretched and went home.

Wednesday Dec 3, 2008 #

Running 30:46 [3] 4.0 mi (7:42 / mi)
shoes: New Balanced 1010

Today we didn't have an official practice again. Just some of the boys distance and sprinters practiced on their own. For some reason the sprinters decided to run with us and they complained on how far we were going the whole way. So they probably wont come with us again.

Swimming 1:30:00 [3]

Life Guard Training

Only one more class!

Tuesday Dec 2, 2008 #

Running 50:01 [3] 6.1 mi (8:12 / mi)
shoes: New Balanced 1010

Today the whole distance team and some mid distance runners ran with us. We were able to find out who was in shape and who wasn't. One kid fell way back and only did half the run. Then the freshman was with us for most of it but fell back in the end, but he did pretty good since he hasn't run in a while.

Any ways we did a ten minute warmup, stretched, pushups, and situps. Then the distance left for our run. After we did strides and stretched.

Monday Dec 1, 2008 #

Running 39:14 [3] 5.0 mi (7:51 / mi)
shoes: New Balanced 1010

Today was the first day of indoor track. So we warmed up, stretched, did pushups and sit-ups, then listened to our coach talk for about an hour. We weren't supposed to run, but the distance team did anyways. It is kinda a tradition now to run on the first day even though no one else does. Last year we did it because we saw it as our last day of freedom. The year before one of the guys stole a bus so we thought we would be followed all season. But luckily we were only followed for about the first week.

Swimming 1:00:00 [3]

Life Guard Training.
Only two more lessons left! woo!

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