Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Feb 27, 2018:

activity

time

miles

running

6:10:36

43.63

(8:30)

70.21

(5:17)

xc skiing

1:30:00

11.27

(7:59)

18.14

(4:58)

conditioning

56:36

Total

8:37:12

54.9

88.35

1:51

0:00

» now

Tuesday Feb 27, 2018 #

running 19:50 [3] 4.28 km (4:38 / km)
shoes: Saucony Guide 10

quick run during lunch before flying to Montana State University!

C • Oooh 2

Monday Feb 26, 2018 #

running warm up/down 33:44 [3] 6.39 km (5:17 / km)
shoes: Saucony Guide 10

LAST FIRST PRACTICE FJWFSXLXL;DXZ I LOOOVVVEEEE TRACK YEET

C • hype 2

running intervals 21:49 [5] 4.84 km (4:30 / km)
shoes: Asics Hyper Speed 7

Wooo fast shoes. Fast stuff. Intensity 5 only because it was hard and tiring. I feel like later on in the season when I'm more in shape this kind of thing will be more of intensity 4, but for now it's 5 :)
8, 6, 4x4. Goal paces 3200 for the 8 and 6 and mile for the 4s, but also what are those paces anyway? I broke my 3200 PR in my 5k races last fall, so coach and I were just guessing here... ANYWAY splits were 2:51, 2:08, 82, 82, 82, 80. Short but juicy, def tired but not dying.
Hammy felt good during the workout but sore after

running warm up/down 14:30 [2] 2.84 km (5:06 / km)
shoes: Saucony Guide 10

Ran a lotta laps with my coach. I love my coach. I love track. Woooo!!! K sorry for the hype I just really love track in case you couldn't tell

conditioning (core) 9:00 [2]

team core!!!!!!!!!!!!! :') <3

Sunday Feb 25, 2018 #

Note

Was gonna get out to Magnuson for some O training today, but course design coordination fell through...
Gonna start planning out my O training (and running) the week before to ensure higher quality training.

C • Whidbey 4

running 1:09:00 [3] 13.1 km (5:16 / km)
shoes: Saucony Ride 9

The Drop.
I haven't done The Drop in probably over a year so this was really fun! The hill on the way up from The Drop is definitely not as bad as I remembered. Ran first 6-ish miles with Alex and Brigette(!), but L hammy was cramping from plyo so I slowed down and that helped. Stopped twice to stretch.

Note

L hammy hurtsssss (and also R glute and both calves rip)

C • Stretch 4

Saturday Feb 24, 2018 #

xc skiing 1:30:00 [3] 18.14 km (4:58 / km)

Wowza, yesterday's plyo kicked my butt. Glutes, hammys, and calves (calves? idk why) were getting real sore by the end. Gonna do some rolling this afternoon!

conditioning (core) 6:00 [2]

Pedestal core, up to 7 reps

Friday Feb 23, 2018 #

running 1:15:30 [3] 13.6 km (5:33 / km)
shoes: Saucony Ride 9

2nd Bench, short surges up the hills

conditioning (plyometrics) 17:36 [4]

New routine from Stack. Wowwww okay this was actually really hard... 3 sets of a routine of box jumps and various other jumps, 1min walking between sets.

C • Plyo 3

conditioning (core) 18:00 [3]

new routine! Called IronStrength from Runner's World.

C • What is this routine? 3

Thursday Feb 22, 2018 #

running 1:13:09 [3] 11.66 km (6:16 / km)
shoes: Saucony Ride 9

There was snow and my dad was running so I decided a trail run on cougar sounded more fun than the team road run!

conditioning (core) 6:00 [3]

Wednesday Feb 21, 2018 #

running 39:25 [3] 8.1 km (4:52 / km)
shoes: Saucony Guide 10

running tempo 15:16 [4] 3.92 km (3:54 / km)
shoes: Saucony Guide 10

Clark run, tempoed on the way down

running 8:23 [3] 1.48 km (5:40 / km)
shoes: Saucony Guide 10

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