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Training Log Archive: schristoph

In the 7 days ending Nov 28, 2018:

activity # timemileskm+m
  running8 6:53:31 44.72(9:15) 71.97(5:45) 30
  climbing2 2:30:00
  conditioning6 1:25:00
  orienteering1 1:17:47 3.03(25:39) 4.88(15:56)
  Total15 12:06:18 47.75 76.85 30
  [1-5]15 11:54:18

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ThFrSaSuMoTuWe

Wednesday Nov 28, 2018 #

9 AM

running warm up/down 5:58 [2] 1.05 km (5:41 / km)
shoes: Saucony Kinvara 8

running intervals 58:46 [4] 10.52 km (5:35 / km)
shoes: Saucony Kinvara 8

8x 90-60-30s on with 90s rest. My friend Sean was maybe going to join, but I never heard from him in the morning so went out alone. Enjoyed this a lot more than I thought I would. Stomach felt great, only stopped briefly during recovery to blow all the snot outta my nose. Didn't really pay attention to paces since the snowy paths had a lot of slideback (if that's a word haha).
Paces (per k):
4:01, 3:52, 3:39
3:55, 3:48, 3:52
4:04, 4:21, 3:29
3:57, 3:32, 3:36
3:54, 3:57, 3:39
3:55, 3:47, 3:33
3:47, 3:35, 3:26
3:58, 3:39, 3:17

running warm up/down 7:25 [2] 1.3 km (5:42 / km)
shoes: Saucony Kinvara 8

12 PM

conditioning (lifting) 25:00 [3]

Deadlifts: 2x5, 95lbs
Stepback lunge w/BOSU ball: 3x10, 30lbs
Power cleans: 3x4, 50lbs
Goblet squat: 1x20, 30lb
Push press on BOSU ball: 2x10, 30lbs
Beast makers: 2x12, 15lbs

I'm STOKED for Sprint SF and training this spring and JWOC (and WOC?)

Tuesday Nov 27, 2018 #

Note

Been thinking and realized my stomach has been overall very happy for the last month or so!?
Possible explanations:
- going vegetarian
- milk-free (but I eat yogurt so idk)
- less sugar
...Or perhaps just settling in to a new environment. Not really sure, but I'm gonna continue pushing towards a better, more nutritious diet anyway, since ya girl's gotta fuel smart to run fast!
8 AM

conditioning (plyometrics) 16:00 [3]

Trying new stuff from the JNT training plan: 5 minutes of ladder drills, then various box jumpy stuff. Will see if the gym has mini hurdles next week.
3 PM

running 52:26 [3] 10.15 km (5:10 / km)
shoes: Saucony Kinvara 8

Good run on the south trails with Matt and Parker. I think it's time to hang up the Kinvaras until the snow melts
4 PM

conditioning (core) 11:00 [3]

NJP Core 2

Monday Nov 26, 2018 #

8 AM

running warm up/down 13:42 [2] 2.43 km (5:38 / km) +30m 5:19 / km
shoes: Asics GT-2000 6

it's -9 degrees celsius outside.

running hills 24:02 [4] 4.08 km (5:53 / km)
shoes: Asics GT-2000 6

10x200m hill sprints: first part flat, hill in middle, last 50-100m flat. Dwyer joined for the first 6 but got a stomachache, so I did the last 4 alone. Consistent 3:45-3:50/k for each. Felt good, was a shallow hill

running warm up/down 28:31 [2] 4.89 km (5:50 / km)
shoes: Asics GT-2000 6

conditioning (stretching) 12:00 [0]

Sunday Nov 25, 2018 #

4 PM

running 38:53 [3] 7.12 km (5:28 / km)
shoes: Asics GT-2000 6

Sunset run in the snow with Laina and Serafina
8 PM

conditioning (core) 11:00 [3]

NJP Core 1

Saturday Nov 24, 2018 #

Event: Training 2
 
1 PM

running warm up/down 24:11 [1] 2.36 km (10:15 / km)
shoes: inov8 x talon 212

orienteering 1:17:47 [3] 4.88 km (15:56 / km)
shoes: inov8 x talon 212

Peteris's training on Tiger with some other Cascaders. Loved the course, navigationally went great except for 11- wasn't compassing, hit the stream a little high, thought I was below it and wasted a lot of time going uphill before realizing it was below me. According to the splits I had mistakes early on besides 11, but I was just taking it slow, not running fast, still clean
4 PM

climbing 1:00:00 [2]

with the fam + cousin and uncle. something in my tricep felt like it had been pulled at the beginning, got more and more painful for the duration we were there. gonna take a few days off of climbing when I get back to Bozeman

Friday Nov 23, 2018 #

8 AM

running 50:33 [2] 6.5 km (7:47 / km)
shoes: Saucony Guide 10

easy rainy run on Squak with Bailee :)
12 PM

conditioning (core) 10:00 [3]

NJP Core 3
2 PM

running 55:12 [3] 10.75 km (5:08 / km)
shoes: Saucony Guide 10

Lake Boren with Coach and some of the team :)
7 PM

climbing 1:30:00 [3]

SBP with the OG squad Arne and Alex plus Jake

Thursday Nov 22, 2018 #

9 AM

running warm up/down 14:36 [2] 2.52 km (5:48 / km)
shoes: Saucony Kinvara 8

running race 19:48 [4] 5.0 km (3:58 / km)
shoes: Saucony Kinvara 8

Plan was a progressive tempo: 4:15, 4:05, 3:55, 3:50, 3:50 (or something of the sort). Ended up hanging around 4:00/k the whole time, lots of fun. Honestly didn't expect sub 20 given being sick and crappy training the last 2 weeks but I'm happy with it!

running warm up/down 19:28 [2] 3.3 km (5:54 / km)
shoes: Saucony Kinvara 8

with the Lib XC squad :)))

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