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Training Log: schristoph

In the last 7 days:

activity # timemileskm+m
  alpine skiing1 5:00:00
  running5 4:29:05 31.28(8:36) 50.34(5:21)
  orienteering1 2:02:16 6.35(19:15) 10.22(11:58)
  soccer1 1:20:00
  agility/plyo1 25:00
  strength1 13:00
  Total6 13:29:21 37.63 60.56
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WeThFrSaSuMoTu

Monday Mar 27 #

running intervals 1:10:00 [5] 8.26 mi (8:28 / mi)
shoes: Asics gel excite-4

Good workout! Warmup, 2x600s at +3-4/lap mile pace (90s rest), 3x400s at +2 (80s rest), 4x300s at mile pace (80s rest), 4x200s (200m jog rest). 1 lap rest between sets
Goal splits: 2:12s, 87s, 63s, fast
Splits: 2:12, 2:12, 86, 87, 87, 87, 62, 64, 63, 63, 38, 38, 38, 36
Cool down
I felt like this workout was going to be super hard, but it actually went really smoothly and I was super happy with my pacing! Did most of it leading one of the sophomores (hopefully she gets super fast so we can try win state again this fall ;))

Sunday Mar 26 #

alpine skiing 5:00:00 [3]

Saturday Mar 25 #

running warm up/down 4:53 [1] 0.5 mi (9:46 / mi)
shoes: Brooks Ravenna 7

orienteering (nav race) 2:02:16 [3] 10.22 km (11:58 / km)
shoes: Brooks Ravenna 7

Cedar Mountain nav race. Mike told me to train navigation rather than race so I designed my route looking for hard legs to do. Ended up only working half of the time as sometimes it was just too gnarly to go straight, but other times it worked well. I was pretty sore from this week of running so taking it easy physically

Friday Mar 24 #

running intervals (time trial) 1:10:00 [5] 7.75 mi (9:02 / mi)
shoes: Asics gel excite-4

warmup
Since our meet got cancelled yesterday (the other school screwed up their bus schedule), some of my teammates and I opted for a time trial
800m time trial (paced by Brigette): 77 first lap, 81 second lap, 2:38. Overall pretty happy, I wanted to be under 2:40 so I feel like this is a good starting point.
3x300m at 59s
3x200m at 36, 36, 35
The whole day felt super fast but also really good. It was really nice to tuck in behind other runners doing different intervals but same speed!
cooldown

Thursday Mar 23 #

running 1:01:27 [3] 7.22 mi (8:31 / mi)
shoes: Asics gel excite-4

Pollo

strength 13:00 [5]

PYRAMID CORE is insane when you haven't done it in forever

soccer 1:20:00 [2]

focus on moving and creating space

Wednesday Mar 22 #

running intervals 1:02:45 [4] 7.55 mi (8:19 / mi)
shoes: Asics gel excite-4

1.7mi warmup
4x1000: first 2 at mile+45 pace (96/lap for me), then 200 on/offs, then 100 on/offs
cool down
workout went well, hit 4:00 exactly both of the first 2 1000s

agility/plyo 25:00 [3]

Ran through same 2 sets of agility routines, 2x each, this time using a bigger area

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