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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Nov 14, 2018:

activity # timemileskm+m
  running6 5:55:23 41.85(8:30) 67.35(5:17)
  conditioning5 2:37:00
  climbing2 2:00:00
  hiking1 2:00:00 3.11(38:37) 5.0(24:00)
  Total14 12:32:23 44.96 72.35
  [1-5]13 11:12:23

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ThFrSaSuMoTuWe

Wednesday Nov 14, 2018 #

9 AM

running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Saucony Kinvara 8

running intervals (treadmill) 30:00 [5] 4.4 mi (6:49 / mi)
shoes: Saucony Kinvara 8

5 consecutive sets of 3 mins at 3:55/k and 3 mins at 4:32/k. Felt strong, was bored.
Treadmill workout #2. Not so bad since I had Serafina with me, a nicer treadmill that didn't take so long to change speed, and an orienteering map to look at. Forgot to add 4x100m strides at the end :( At least I'll have a watch by next week (and be home) so I can be on nice WA trails and have a sister to do the workout with!!

running warm up/down 14:30 [2] 1.6 mi (9:04 / mi)
shoes: Saucony Kinvara 8

10 AM

conditioning (lifting) 30:00 [4]

Deadlifts: 2x10, 95lbs (accidentally did 85 the first set)
Stepback lunge: 3x12, 30lbs (supposed to be 1x25, whoops)
Power cleans: 2x10, 50lbs
Goblet squat: 3x10, 30lb
Push press: 3x7, 25lbs
Beast makers: 2x12, 15lbs

Tired from workout and 2.5 hrs of climbing

Tuesday Nov 13, 2018 #

3 PM

running 1:05:00 [2] 7.0 mi (9:17 / mi)
shoes: Asics GT-2000 6

gorgeous easy run in the snow around NE side of town with Laina and Serafina!
4 PM

conditioning (core) 6:00 [3]

conditioning (stretching/rolling) 10:00 [0]

7 PM

climbing (gym) 1:15:00 [3]

Was at the gym for 2 1/2 hours. Lots of fun, still didn't get a V4 and a V3 I've been working on for a while, and made progress on a V5 until I literally couldn't reach the next hold

Monday Nov 12, 2018 #

10 AM

running hills 1:07:00 [3] 7.0 mi (9:34 / mi)
shoes: Asics GT-2000 6

Got some more boys to do some more hills with me
8x250m hill sprints, first half flat, second half maintaining uphill. No splits bc no watch but felt strong and consistent and was able to stick with Dwyer and Cody each time :) Also a cute puppy ran over to me!!!
11 AM

conditioning (plyometrics) 25:00 [3]

back to 3 sets, got Serafina to join me so was good :)

conditioning (stretching/rolling) 5:00 [0]

conditioning (core) 5:00 [3]

balance core! plank w/ bosu ball, sprint complex, russian twists on bosu ball w/ medicine ball, exercise ball pike plank, bosu ball crunches
5 PM

climbing (gym) 45:00 [2]

Sunday Nov 11, 2018 #

hiking 2:00:00 [1] 5.0 km (24:00 / km)

various lil hikes around Yellowstone! UPDATE I got a used watch from Ebay will be here next week :))

Saturday Nov 10, 2018 #

8 AM

running 50:00 [3] 6.3 mi (7:56 / mi)
shoes: Asics GT-2000 6

run in da SNOW with Matt, Dwyer, and Cody! Sucked to have snow in my eyes the whole time, but great to be running with real, live, actual people :)))

Friday Nov 9, 2018 #

8 AM

running long 1:26:00 [3] 10.4 mi (8:16 / mi)
shoes: Asics GT-2000 6

run with new pal Dwyer, the kid who's starting the running club! Snow really isn't that bad to run in.
12 PM

conditioning (yoga) 50:00 [0]

Yoga Fridays are BACK

Thursday Nov 8, 2018 #

8 AM

running 32:53 [3] 4.15 mi (7:55 / mi)
shoes: Asics GT-2000 6

solid quick morning run with Matt before rushing to vocal performance
5 PM

conditioning (core) 11:00 [3]

core 1

conditioning (stretching/rolling) 15:00 [0]

hammys have been tight for too long. knees and ankles need to stop being old and creaky

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