Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Jun 18, 2017:

activity

time

miles

running

4:01:39

24.13

(10:01)

38.84

(6:13)

orienteering

3:03:43

12.06

(15:14)

19.41

(9:28)

92c

Total

7:05:22

36.2

(11:45)

58.25

(7:18)

92c

1:49

0:00

» now

Sunday Jun 18, 2017 #

running 36:00 [3] 3.56 mi (10:07 / mi)
shoes: Asics excite4 2

Saturday Jun 17, 2017 #

running 7:09 [2] 0.75 mi (9:32 / mi)
shoes: inov8 x talon 212

running around the buildings at Camp River Ranch trying to get into the map only to be stopped by some Girl Scout leaders saying they don't let random people in. Apparently there was an open house that night which probably happens twice a year...

running 36:23 [3] 3.56 mi (10:13 / mi)
shoes: Asics excite4 2

instead of orienteering I printed out a Finland course to go through while running on Cougar. First couple controls were tough but I got the hang of simplifying a route, identifying an attackpoint or handrail, and the control circle.

Friday Jun 16, 2017 #

running long 1:27:00 [3] 8.62 mi (10:06 / mi)
shoes: Asics excite4 2

Shy Bear with Bailee:) My stomach had zero problems whatsoever and felt great the whole run.

Thursday Jun 15, 2017 #

running intervals 50:00 [5] 5.23 mi (9:34 / mi)
shoes: Asics excite4 2

It took me a really long time to force myself to do this workout. It was raining the whole time and my legs felt like noodles. Still able to keep below 6:30/k except for the first one which was entirely uphill. 1:30 rest with 20s surges at 2, 3, and 5 min

Wednesday Jun 14, 2017 #

orienteering 55:00 [2] *** 3.7 mi (14:52 / mi)
26c (rest day) shoes: Asics excite4 2

Physics final was today woo now school's basically done!!
Brought a couple xc buddies to the meet tonight so I ran with the one who had never been before. We went pretty slow so it was good consciously going through the process of orienteering--planning routes, analyzing which choice is better, recognizing tricky areas, visualization...
http://rg.cascadeoc.org/rg2/#180&course=4

Control challenge: 282c

Tuesday Jun 13, 2017 #

running warm up/down 7:39 [2] 1.1 km (6:57 / km)
shoes: inov8 x talon 212

orienteering intervals 54:09 [4] *** 4.38 km (12:22 / km)
18c shoes: inov8 x talon 212

Tyra's O-tervals course at Jungle creek (finally!) The first three were pretty good. I didn't distance estimate very well on 7 and got confused where I was. Both Tyra and I goofed 8 and stopped at some unmapped rocks northwest of the control. Goofed up 11 again taking a bad bearing and ended up on the spur southeast of the control. Flow for the other controls was good and I feel that I planned my routes well for the most part.
https://drive.google.com/open?id=0B7Xqdu3kyN39UTlr...

running warm up/down 2:45 [3] 0.5 km (5:30 / km)
shoes: inov8 x talon 212

orienteering 45:00 [4] *** 2.5 mi (18:00 / mi)
12c shoes: inov8 x talon 212

second training using an old jungle creek map from a Cascade event last year.
http://www.5z.com/urban/gadget/rg2/#155&course...

Control challenge: 256c

Monday Jun 12, 2017 #

running warm up/down 10:50 [1] 1.09 mi (9:56 / mi)
shoes: Asics excite4 2

orienteering 7:42 [4] *** 0.87 mi (8:51 / mi)
13c shoes: Asics excite4 2

SART course at Gasworks park. Really short but really fun! A little hesitant on 5, 7, and 8. Could have read better on 3 and 11
http://rg.cascadeoc.org/rg2/#154&course=1

running warm up/down 3:53 [1] 0.33 mi (11:46 / mi)
shoes: Asics excite4 2

orienteering 21:52 [4] *** 2.27 mi (9:38 / mi)
23c shoes: Asics excite4 2

SART course on the UW campus. Went a lot more smoothly than a couple weeks ago on the same map. Mistakes on 3, 7, and 20. Hesitation on which way to go around from 12 to 13. Originally went to the right 11, but my dad, who thought the description was a fence, not a cliff, claimed the control was on the raised platform above us (although that would have been the inside corner, not outside corner...) Flow was decent. I felt a lot more focused today than in the past couple weeks, which is good.
http://rg.cascadeoc.org/rg2/#159&course=1
Control challenge: 226c

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