Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Sep 14, 2017:

activity

time

miles

running

7:29:56

49.87

(9:01)

80.25

(5:36)

orienteering

1:33:07

13.25

(7:02)

21.32

(4:22)

conditioning

1:11:00

Total

10:14:03

63.11

101.57

2:08

0:00

» now

Thursday Sep 14, 2017 #

running intervals 1:04:00 [4] 13.0 km (4:55 / km)
shoes: Asics excite4 3

Workout was 800, 600, 600, 400, 400 at about the same pace we did the 800s workout last week, so I was going about 3:06-3:08 pace/800. Felt great the whole time, stomach didn't but it didn't affect my running, stayed under my goal splits every time

C • Good luck 3

conditioning (core) 6:00 [3]

conditioning (knee strengthening) 15:00 [3]

My knee feels great!! I'll see how it feels racing on Saturday and decide whether continue/discontinue exercising it.

Wednesday Sep 13, 2017 #

running 1:13:00 [2] 14.62 km (5:00 / km)
shoes: Asics excite4 3

Easy Jimi with Nick and Brigitte, ran w/ coach on the way back. Felt smooth, easy pace but not super slow. I feel stronger and alot more comfortable doing longer runs, accrediting it to actually trying to train this year

conditioning (core) 5:00 [3]

quick planks

Tuesday Sep 12, 2017 #

running tempo 1:05:00 [4] 12.0 km (5:25 / km)
shoes: Asics excite4 3

Last first meet :'( Plan was to tempo because our course SUCKS and it's near impossible to PR even with it being only 2.9 miles, I didn't even look at pace but just went by feel, pushing on the baseball fields and paved parts, slowing down a little on the gravel and windy parts. Felt great, led the whole race, about halfway through my stomach was like nope and around 2 miles it hurt so bad I had to slow wayyyy down for about a minute (at least I was in the woods out of sight...)

Monday Sep 11, 2017 #

running 1:15:00 [3] 13.0 km (5:46 / km)
shoes: Asics excite4 3

Pre meet easy day. Ran the course, drills, some strides, then did 4 extra with coach.

conditioning (core/pushups) 15:00 [3]

Pyramid core is kinda tough when your mom's tryna talk to you

conditioning (knee strengthening) 10:00 [1]

Sunday Sep 10, 2017 #

9 AM

running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics excite4 2

orienteering race 17:19 [3] 5.0 km (3:28 / km)
shoes: Asics excite4 2

Round 4 at South Seattle College. In my heat was Adam, Ian, Peteris, and Thomas, which pretty much told me I wasn't gonna make it to the top 5, so I took it pretty easy. Clean throughout.

running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Asics excite4 2

12 PM

running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Asics excite4 2

orienteering race 17:14 [5] 5.0 km (3:27 / km)
shoes: Asics excite4 2

OKAY so looking at my heat of Graeme, Peteris, David, and Eric J, I was pretty sure I was screwed, so I decided to see how long I could keep up and then push myself to race with Tori and Julia. But after finishing the first butterfly loops, I was still with the group, so decided to push the whole way to run with them. Navigation was great and I passed Graeme when he made a small mistake, but after he passed me I screwed up 152 (shoulda just followed) and then 153 to the hub, putting me behind the group. Hauled ass the rest of the way, but I think if I was with the group I could have kept up with David and Eric, who were only a few seconds faster than me from 22-finish. Still annoyed about that, it would be interesting to see if I could have gotten higher than tenth, but obviously technical mistakes count in orienteering too. Overall super fun weekend and exciting race.

running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Asics excite4 2

C • Wooo 1

Saturday Sep 9, 2017 #

9 AM

running warm up/down 9:27 [2] 1.3 km (7:16 / km)
shoes: Asics excite4 2

orienteering race 8:22 [4] 1.6 km (5:14 / km)
shoes: Asics excite4 3

SART Time trial! The first 3 or so were pretty shaky but I got into it after that.

running warm up/down 5:31 [1] 0.78 km (7:04 / km)
shoes: Asics excite4 2

12 PM

running warm up/down 13:22 [2] 1.83 km (7:18 / km)
shoes: Inov8 x-talon 212

orienteering race 18:15 [3] 3.16 km (5:47 / km)
shoes: Inov8 x-talon 212

Round 1 at Lynndale Park! Again, screwed up the first 3 and everyone in my heat kept catching up to me, but I had lost them by 6 and took the rest relatively easy.
https://imgur.com/0MnwuC1

3 PM

running warm up/down 10:12 [2] 1.73 km (5:54 / km)
shoes: Asics excite4 2

orienteering race 15:16 [4] 3.06 km (4:59 / km)
shoes: Asics excite4 2

Round 2 at Edmonds CC. I knew I wasn't winning my heat but had a decent chance of moving on, so I pushed but not super hard. Ran pretty clean the whole race.
https://imgur.com/jiOHlPL

8 PM

running warm up/down 6:50 [2] 1.05 km (6:30 / km)
shoes: Asics excite4 2

orienteering race 16:41 [4] 3.5 km (4:46 / km)
shoes: Asics excite4 2

Round 3 at Lynnwood Golf Course- I had to get third in my heat to move on and was racing Kai and Julia in the other heat for a spot to move on. It was tough for a night O because my headlamp sucked and kept flopping down into my eyes, so I resorted to running most of the last half of my race holding my light to my head with my hand. Pushed when I could, slowed down when I needed to, had hesitations from 5-6 and at 15, but other than that pretty happy with my run.
https://imgur.com/HCaAuGY

running warm up/down 14:34 [1] 1.94 km (7:31 / km)
shoes: Asics excite4 2

10 PM

conditioning (knee strengthening) 10:00 [1]

Friday Sep 8, 2017 #

running 1:13:00 [3] 14.5 km (5:02 / km)
shoes: Asics excite4 3

Recovery run, did Jimi plus strides and extra on the track.

conditioning (knee strengthening) 10:00 [1]
shoes: Asics excite4 3

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