Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JackChristianson

In the 7 days ending Oct 8, 2016:

activity

time

miles

Classic Rollerski

4:38:00

41.2

(6:45)

66.3

(4:12)

Skate Rollerski

3:06:32

29.11

(6:24)

46.85

(3:59)

Run/Hike

1:50:40

9.33

(5.1/h)

15.02

(8.1/h)

Strength (Weights)

35:00

Road Biking

20:00

Strength (Crossfit/BW)

15:00

Plyometrics

10:00

Total

10:55:12

79.65

128.18

2:45

0:00

» now

Saturday Oct 8, 2016 #

Skate Rollerski warm up/down 40:00 [1] 5.87 mi (6:49 / mi)

W/u for the Strand TT

Skate Rollerski 31:32 [4] 10.0 km (3:09 / km)

Strand TT, ouch. Felt a bit flat today, I know I can ski faster. On the whole it was a good experience, cold and a 13mph headwind made it challenging. Looking forward to some more racing and seeing how high up the team I can finish!

Skate Rollerski warm up/down 25:00 [1] 3.57 mi (7:00 / mi)

C/d after Strand.

Friday Oct 7, 2016 #

Road Biking warm up/down (Stat. Bike) 20:00 [1]

10min w/u and 10min c/d on the stat. bike

Strength (Weights) 35:00 [4]

Easier general strength today, a little bit sore/tired from the strength test yesterday but not bad

Strength (Crossfit/BW) 10:00 [4]

10min core

Plyometrics 10:00 [1]

10min of flexability and some balance drills

Classic Rollerski 1:26:00 [1] 12.68 mi (6:47 / mi)

Fun recovery day ski with Dan, Kelsey and Reitler. Finished up with some striding technique video.

Thursday Oct 6, 2016 #

Run/Hike warm up/down 25:00 [1] 2.0 mi (4.8 mph)

25min w/u jog for the strength test.

Strength (Crossfit/BW) 5:00 [5]

Strength Testing
Pull Ups: 12
Sit Ups: 59
Push Ups: 50
Box Jumps: 67
Dips: 46
Total: 255
Not super happy with how the test went on the whole, but especially with the pull ups and sit ups. On the upside I had the highest freshman score of the test and am confident that I did everything with good technique and can improve a lot over the coming years.

Classic Rollerski warm up/down 20:00 [1] 2.0 mi (10:00 / mi)

10min u/w right after the strength test, and 10min c/d after the specific strength

Classic Rollerski hills 7:00 [5] 1.0 mi (7:00 / mi)

6x~1min DP only straight up the steep hill just off campus. Super happy with how this part of the afternoon went. I felt like I recovered fairly quickly after the strength test. On the first 2x up the hill I got smoked by Teddy, Sam and Bordey but the last two I was first up to the top, I think I was able to keep each hill about the same pace al the way through.

Wednesday Oct 5, 2016 #

Skate Rollerski 1:30:00 [1] 13.46 mi (6:41 / mi)
ahr:128

Easier skate ski working on ankle flexion and some one pole skiing.

Tuesday Oct 4, 2016 #

Run/Hike warm up/down 1:00:00 [1] 4.03 mi (4.0 mph)

30min w/u jog/run over to the Central track for the TT and 30min c/d back to the school

Run/Hike warm up/down 15:00 [3] 1.44 mi (5.8 mph)

15min or so of some w/u intervals/sprints on the track.

Run/Hike race 10:40 [5] 3.0 km (16.9 kph)

HARD 3k TT on the track. Felt like I was really able to push it and make the last 300 or so really hurt. Aslo had decent splits. Succesfull day.

Sunday Oct 2, 2016 #

Classic Rollerski 2:45:00 [1] 25.52 mi (6:28 / mi)
ahr:126

First official practicw with the full team! Classic technique and OD session. Worked on more of a forward lean with double polling than a verticle phase. I though it went well, new stuff to work on.

« Earlier | Later »