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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: c.underwood

In the 7 days ending Mar 28, 2009:

activity # timemileskm+m
  Running4 2:12:36 18.04(7:21) 29.03(4:34)
  Orienteering3 1:58:33 10.9(10:53) 17.54(6:46) 43063 /69c91%
  Total7 4:11:09 28.94(8:41) 46.57(5:24) 43063 /69c91%

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Saturday Mar 28, 2009 #

Orienteering race (Middle distance Red Y) 40:16 [3] *** 4.7 km (8:34 / km) +200m 7:04 / km
spiked:10/13c shoes: Asics, Hyper - XC

Orienteering race (Relay - Orange Leg) 13:04 [3] *** 2.1 km (6:13 / km) +60m 5:27 / km
spiked:11/11c shoes: Asics, Hyper - XC


Red Y Day 1 - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite
 

Orienteering race (Sprint 1) 15:28 [3] *** 2.5 km (6:11 / km) +95m 5:12 / km
spiked:15/16c shoes: Asics, Hyper - XC

Orienteering race (Sprint 2) 12:45 [3] *** 2.4 km (5:19 / km) +75m 4:36 / km
spiked:11/11c shoes: Asics, Hyper - XC

Thursday Mar 26, 2009 #

Running warm up/down 3:52 [3] 0.5 mi (7:44 / mi)
shoes: New Balanced 767

Running (time trial) 5:29 [3] 1.0 mi (5:29 / mi)
shoes: New Balanced 767

Running 24:43 [3] 3.38 mi (7:19 / mi)

Note

It was cold and rainy today, and we had hard practice. We did a half mile warm up. Then we did the normal static stretching, pushups, situps, and dynamic stretching. Then the distance squad did a one mile time trial. I didn't go all out because of my injury, but I still went fast. After the mile we took a short break and then ran about 3.38 miles and stretched.

Wednesday Mar 25, 2009 #

Running warm up/down 3:40 [3] 0.5 mi (7:20 / mi)
shoes: New Balanced 767

Running 27:42 [3] 3.66 mi (7:34 / mi)
shoes: New Balanced 767

Note

So today we did a warm up, static stretching, 8 minute abs, pushups, and then dynamic stretches. Then the distance went off track and did a shorter loop then yesterday, and then did another half mile on the track. Even with a mile taken off from yesterday, half of the team fell back.

Tuesday Mar 24, 2009 #

Running 3:40 [3] 0.5 mi (7:20 / mi)
shoes: New Balanced 767

Running 34:11 [3] 4.5 mi (7:36 / mi)
shoes: New Balanced 767

C • how did your foot feel? sti... 3

Note

Today we warmed up, did static and dynamic stretching, and then pushups and situps. Then the distance ran 4.5 miles off of the track. The two freshmen fell behind early, so I turned around and told them to go a road that will cut off about 1.5 miles. Even with that they walked most of it. Then there were three of us that were able to stay on pace, everyone fell back and started to jog, or walk. After we got back, we stretched.

Monday Mar 23, 2009 #

Running warm up/down 6:54 [3] 1.0 mi (6:54 / mi)
shoes: New Balanced 767

Running 22:25 [3] 3.0 mi (7:28 / mi)
shoes: New Balanced 767

Note

Today we had our first track practice! It was freezing, so we stole the baseball teams dugout and had a team meeting. Then we stretched, without warming up, and then we dynamic stretches and exercises, then we did an ab workout.

After that the team split up, and the distance did a mile warm up and stretched again. Then we did three more miles and stretched after.

I felt fast today because my friend and I had no problem keeping the pace. But the other distance/mid distance runners kept saying to slow down.

Sunday Mar 22, 2009 #

Orienteering (Crandalls - Sprint B) 16:04 [3] *** 2.3 km (6:59 / km)
spiked:8/9c shoes: New Balanced 857

I went out too fast on the first control and forgot to look at the map, thats something to pay attention to next weekend. But other then that, I had no problem with the rest of the course.

Orienteering (Crandalls - Sprint A) 20:56 [3] *** 2.2 mi (9:31 / mi)
spiked:8/9c shoes: New Balanced 767

On this one I did the same as the last one and went out too fast. I decided to be more cautious with my recovering injury and take this one slower.

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