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Training Log: tchristopherson

In the last 7 days:

activity # timemileskm+m
  Alpine Skiing1 3:00:00
  Running5 2:05:10 13.42(9:20) 21.59(5:48)
  Strength3 1:46:00
  Orienteering1 21:56 2.75(7:59) 4.43(4:57)
  Total8 7:13:06 16.17 26.02
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Thursday Mar 23 #

10 PM

Strength 6:00 [3]

Just a bit of pre-run core

Running tempo 31:07 [4] 4.0 mi (7:47 / mi)
shoes: Black Asics Gel-Excite 4

1 mile warmup, 2 mile tempo, 1 mile cool down.

This felt awesome. Started at 8:15 pace and ended at 6:00 pace. I'm super happy with being able to run semi-fast again and feeling strong while doing it. It feels really really good. :D

Also I think I'm starting to like treadmill tempos......

Wednesday Mar 22 #

6 PM

Running warm up/down 24:29 [3] 2.71 mi (9:02 / mi)
shoes: Black Asics Gel-Excite 4

Over to Henry Street, and then to Magazine park!

Orienteering intervals 21:56 [4] 2.75 mi (7:59 / mi)
shoes: Black Asics Gel-Excite 4

Training designed by Alex: six ~700m courses at Magazine park with 1.5min rest in between. Focused on reading ahead and looking up. It was pretty gosh darn cold. I should have brought gloves. Despite my frozen fingers I had a lot of fun :)

Running warm up/down 4:07 [3] 0.36 mi (11:27 / mi)
shoes: Black Asics Gel-Excite 4

Back to Henry Street for some pizza
10 PM

Strength 50:00 [3]

Upper body day:
- core warmup
- 4x8 dumbbell bench press
- 3x8 bent over barbell rows
- 4x8 standing dumbbell overhead press
- 3x8 push ups
- 3x10 kneeling lat pull down
- 4x 40sec plank

Followed by 3x10 45-degree back hyperextension, 3x10 bicep curls, 3x30 calf raises, 6min core. And stretching.

Tuesday Mar 21 #

6 PM

Running intervals 37:15 [4] 2.5 mi (14:54 / mi)
shoes: Black Asics Gel-Excite 4

This was supposed to be a workout of 800m, 1200m, 1600m, 1200m, 800m. I cut it short after the 1600m because my legs were not feeling good after the race on Sunday and leg day Monday. Splits were slow: 3:14, 4:53, 6:47.

Monday Mar 20 #

10 PM

Strength 50:00 [3]

Leg day:
- Core warmup
- 3x8 dead bugs
- 3x8 Romanian dead lift
- 3x8 reverse lunges
- 3x12 incline mtn climbers
- 3x8 goblet squat
- 3x8 glute bridge

16min circle core with some gym buddies and then a push-up contest to 20. I lost.

Sunday Mar 19 #

10 AM

Running warm up/down 7:10 [2] 0.74 mi (9:41 / mi)
shoes: Black Asics Gel-Excite 4

Short warmup with the team
11 AM

Running race 21:02 [5] 5.0 km (4:12 / km)
shoes: Black Asics Gel-Excite 4

St. Patrick's Day 5k! It was really cold and we had to wait at the line for a good 20 minutes before we started so I was not at all properly warmed up or ready to go until about 1 mile in. With that being the case, I'm satisfied with this. It's been a while since I've raced a 5k. The hills got me, so I think that's what I need to work on.

Saturday Mar 18 #

Alpine Skiing 3:00:00 [2]

Skiing at Sunday River in Maine. It's a really big, spread out mountain, not a ton of vertical, but a pretty fun day.

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