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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  running6 3:16:37 22.54 36.27
  orienteering2 1:40:07 2.3 3.7 110
  conditioning2 30:00
  Total6 5:26:44 24.84 39.97 110

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Sunday Sep 25, 2016 #

running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: asics g-1000 3

orienteering race 17:06 [5]
shoes: asics g-1000 3

This race went pretty well! I made a mistake at 18 and went to the wrong side of a concrete wall and probably cost me between 5-10 seconds. Other than that flow felt pretty smooth.

running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: asics g-1000 3

running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: asics g-1000 3

orienteering race (sprint relay) 15:01 [5]
shoes: asics g-1000 3

Overall the race went okay, but I made a couple mistakes: got confused on #1 since everyone ahead of me was going the same way, so I assumed I had the same control and got confused once I saw they were going somewhere other than #1 on my map. I also went out to the road on 16-17, which I might have done differently if I had read ahead, but also I blew past my turn and lost two or three seconds there.

Friday Sep 23, 2016 #

orienteering warm up/down 20:00 [2]
shoes: Inov8 x-talon 212

running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 x-talon 212

orienteering race (middle) 48:00 [4] 3.7 km (12:58 / km) +110m 11:18 / km
shoes: Inov8 x-talon 212

Navigation was smooth until control 8. I guess it was lucky I didn't screw up sooner but I just felt disconnected the whole time, and 8 was where I lost track of where I was on the map, thought I had the right marsh, and wasted 8 minutes figuring out that it wasn't. Some confusion at 3, 13, and 16- overall my focus was just not great.

running warm up/down 4:10 [1]
shoes: Inov8 x-talon 212

Thursday Sep 22, 2016 #

6 AM

running 26:00 [2] 3.0 mi (8:40 / mi)
shoes: asics g-1000 3

got a quick run in before my flight

Wednesday Sep 21, 2016 #

running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: asics g-1000 3

running race 21:27 [4] 5.0 km (4:17 / km)
shoes: Nike rival MD 7

We got to the meet 20 minutes before my start, so not much of a warm up and no time to stretch or do dynamics (not like that's an excuse.) I really, really wanted to beat 21 today and my plan was a 6:40 first mile; last Saturday it was 6:20 and didn't feel hard, but I came in at 6:50 and got no splits after that. I was definitely tired but don't feel like I pushed myself.

running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: asics g-1000 3

Tuesday Sep 20, 2016 #

running 40:00 [2] 5.0 mi (8:00 / mi)
shoes: asics g-1000 3

short run plus 2 buildups on the track. easy day to prep for race tomorrow

conditioning 10:00 [3]

6 minute abs and hip/ knee exercises with the freshies and sophomores

Monday Sep 19, 2016 #

running intervals 1:00:00 [4] 7.0 mi (8:34 / mi)
shoes: asics g-1000 3

warmup, on track: 2x1200 (3:55, 3:53), on upper grass field: 2x1000 (4:25, 4:19) on trails: 10 hill sprints, cool down

This workout felt pretty good, a lot better than a week ago, but it was really weird that my 1000s took longer than my 12s. The upper field has thick grass, lumpy ground, and gravel, but still...

conditioning 20:00 [3]

team core and hip exercises

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