Training Log Archive: carladamsIn the 7 days ending Mar 9, 2013:
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Saturday Mar 9, 2013 #
Event: 2013 IS IC Championships
10 AM
Orienteering race 1:05:51 [3] *** 7.9 km (8:20 / km)
17c
Intercollegiates in Kansas, Day 1.
First Red, by all accounts easier than most other red's, but still, beat 10 per k. Lots of small errors. I need to think more about where i'm going.
First Red, by all accounts easier than most other red's, but still, beat 10 per k. Lots of small errors. I need to think more about where i'm going.
Thursday Mar 7, 2013 #
4 PM
Running 22:38 [3] 3.0 mi (7:33 / mi)
Lee Gate Run
Through the snow. Couldn't see much.
Through the snow. Couldn't see much.
5 PM
Cycling (Spinning) 20:00 [3] 5.75 mi (3:29 / mi)
Spinning while looking at and analyzing the course of an O map
Wednesday Mar 6, 2013 #
4 PM
Running (Woods) 45:00 [3] 5.0 mi (9:00 / mi)
Running- 25 minutes in the woods, other 20 were running there and back.
5 PM
Core 10:00 [4]
2min Situps~72
25x2 flutter/scissorkicks
50 crunches
50 bicycles
10 elevators
120 sec plank
1 min Situps~30
25x2 flutter/scissorkicks
50 crunches
50 bicycles
10 elevators
120 sec plank
1 min Situps~30
Tuesday Mar 5, 2013 #
2 PM
Cross-Training (Pushups) 23:00 [4]
Pushups- 45 sec rest
22 x 2
30 x 2
24 x 2
18 x 2 , then 120 sec rest
35 , then 90 sec rest
23
22 x 2
30 x 2
24 x 2
18 x 2 , then 120 sec rest
35 , then 90 sec rest
23
Core 20:00 [4]
15 sec rest between each exercise
50 x Flutterkick, Scissorkick, Crunches
30 x Side Crunches
50 x unhooked Situps , 30 sec rest
50 x Bicycles
20 x elevators
50 x Situps, Flutterkicks, Scissorkicks
1:00 side plank
1:00 plank
50 x Flutterkick, Scissorkick, Crunches
30 x Side Crunches
50 x unhooked Situps , 30 sec rest
50 x Bicycles
20 x elevators
50 x Situps, Flutterkicks, Scissorkicks
1:00 side plank
1:00 plank
Monday Mar 4, 2013 #
4 PM
Running 40:00 [3] 6.0 mi (6:40 / mi)
Cragston, then down to river courts
5 PM
Cross-Training 10:00 [3]
1 min Pushups
1 min Situps
Pullups to failure
Dips to failure
x2
1 min Situps
Pullups to failure
Dips to failure
x2
Sunday Mar 3, 2013 #
2 PM
Cross-Training (Pushups and Chest) 1:00:00 [3]
9 Pullups
Pushups- 60-90s rest
45, 30, 25, 35, 30, 20, 20, 20
Then lift for 30 min in 62 room
Pushups- 60-90s rest
45, 30, 25, 35, 30, 20, 20, 20
Then lift for 30 min in 62 room