Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Jan 25, 2018:

activity

time

miles

running

5:25:10

39.07

(8:19)

62.88

(5:10)

orienteering

1:25:08

7.18

(11:52)

11.55

(7:22)

17c

climbing

1:00:00

conditioning

22:00

Total

8:12:18

46.25

74.43

17c

2:20

0:00

» now

Thursday Jan 25, 2018 #

running warm up/down 27:16 [2] 4.43 km (6:09 / km)
shoes: Saucony Ride 9

running tempo 27:10 [4] 6.05 km (4:29 / km)
shoes: Saucony Ride 9

Probably the worst tempo I've ever done in my life. Stopped 4 times, first 2 were for no reason, the other 2 my stomach was giving me major problems. Probably didn't help that I took a 3 hour nap right before heading out. Basically, mentally groggy, left knee was bothering me, right calf tight, stomach bad. Think I pulled my left hammy a little bit mid tempo too... SO MANY PROBLEMS but life is good yall! At least the cool down was fun

running warm up/down 26:12 [2] 4.27 km (6:08 / km)
shoes: Saucony Ride 9

climbing 1:00:00 [2]

Attempted a red dyno, got partway up a weird green route on an overhang corner, tried hanging by my feet from a blue knob but ended up falling on my head and feeling weird for a while :(

C • Weird 2

Wednesday Jan 24, 2018 #

running 1:04:00 [3] 12.65 km (5:04 / km)
shoes: Saucony Ride 9

2 miles on track + DQ + 4 strides

conditioning (core) 6:00 [2]

Tuesday Jan 23, 2018 #

Note
(rest day)

"rest day" = "study day"

update: bombed the gov final, there goes my 4.0????

Monday Jan 22, 2018 #

running warm up/down 14:45 [2] 2.75 km (5:22 / km)
shoes: Saucony Ride 9

running tempo 20:18 [4] 4.75 km (4:16 / km)
shoes: Saucony Ride 9

Started right after exiting the woods, rest while going around Drug Park, started back up again until bottom of the hill. Felt really good and I liked changing it up by doing it in 2 chunks, although I guess that's not a "real" tempo... still, stomach was happy and I think I can build up from here, maybe doing 10 min and 15 min, and then one single 20 min.

running 29:28 [2] 5.53 km (5:20 / km)
shoes: Saucony Ride 9

+4 strides

Note

Finals are this week, prob just gonna shoot for 55 miles again this week instead of bumping it up, plan is to do a quick 4 or 5 tomorrow between study sessions. maybe some track intervals on Wednesday, if not, then tempo during the run on Thursday, regular run Friday, either Saturday or Sunday get out for some O training, and the other day a long(er) run.

Sunday Jan 21, 2018 #

running 36:31 [2] 6.8 km (5:22 / km)
shoes: Saucony Ride 9

My watch said 3.25K when I turned around but 5.5K when I got back?? so i did extra

conditioning (core/arms) 10:00 [2]

Saturday Jan 20, 2018 #

Event: CascadeOC Winter Series / WIOL #6

running warm up/down 14:37 [2] 2.6 km (5:37 / km)
shoes: inov8 x talon 212

Forgot micro-o maps, forgot dynamics, forgot strides

orienteering race 33:18 [3] 4.2 km (7:56 / km)
shoes: inov8 x talon 212

Focus: starting slow, getting into the map, focusing on my own race, not others. Don't think starting slow helps in western WA.
http://rg.cascadeoc.org/rg2/#206&route=268
Struggled in places with precise map reading, off trail distance estimation, and direction of contours.
Lost 2:30 on 4, I did it in 8:03, but I think I could have done it in 4:40 based on gps. Vegetation was vague but I needed a clear attackpoint because of it. Hesitation on entry to 1, lost 30+ seconds on 8 looking for the flag and not the feature (it was just low and couldn't see it, stupid mistake). Also just generally ran slow.
Mental prep needs work, I was teaching my teammate compass and ran out of time for dynamics, strides, visualization, focusing. Next meet goals: push harder physically, leave time for mental prep before race, decide when to put the map down and run and when to slow down and read.

orienteering race 51:50 [4] *** 7.35 km (7:03 / km)
17c shoes: inov8 x talon 212

Kai started 2 min behind me, saw him at 3 so I think he took the better route to 1 (and also ran faster). We ran together until 8 where he took the better east route, then followed him till 9 where he again took the better exit to the powerline. Ran the rest alone, mostly good except I punched 128 before 129 (#12) and was too far south on 13. Lots of hesitation today. Not sure how to be more confident of where I am.
http://rg.cascadeoc.org/rg2/#206&course=4&...

C • Confidence 3

running warm up/down 6:00 [2] 1.25 km (4:48 / km)
shoes: inov8 x talon 212

Friday Jan 19, 2018 #

running 58:53 [2] 11.8 km (4:59 / km)
shoes: Saucony Ride 9

Drug with Mackenzie +4 strides

conditioning (core) 6:00 [2]

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