Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Jan 21, 2019:

activity

time

miles

orienteering

4:07:27

18.0

(13:45)

28.97

(8:32)

running

3:10:01

19.21

(9:53)

30.92

(6:09)

conditioning

1:46:00

Total

9:03:28

37.21

59.89

[1-5]

8:48:28

2:28

0:00

» now

Monday Jan 21, 2019 #

4 PM

running 43:25 [1] 7.3 km (5:57 / km)
shoes: Saucony Guide 10

easy run with Tyra to the horses and back

5 PM

conditioning (agility) 15:00 [2]

8 mins agility ladder, then a balance exercise with 3 bosu balls

conditioning (core) 6:00 [3]

pedestal core- but hands and feet on bosu balls. was VERY difficult

conditioning (stretching) 5:00 [0]

calves are TIGHT

Sunday Jan 20, 2019 #

9 AM

running warm up/down 13:58 [3] 2.26 km (6:11 / km)
shoes: inov8 x talon 212

orienteering race 53:41 [4] 7.29 km (7:22 / km)
shoes: inov8 x talon 212

Classic. Green course, was originally going to run red but given how brutal the goat was and the fact that my mileage was already way over what it's been the last few weeks, green was a good safe choice. Made plenty of mistakes here and there, but also had good compassing and general route choice (not that there was a lot of route choice tho)

running warm up/down 6:42 [1] 1.18 km (5:41 / km)
shoes: inov8 x talon 212

1 PM

orienteering 53:00 [2] 3.5 km (15:09 / km)
shoes: inov8 x talon 212

Maze-O. Whoa this was wild. Took it easy because a) tired b) didn't wanna die falling off a cliff.

Saturday Jan 19, 2019 #

Event: SDO: Anza Borrego Weekend

8 AM

conditioning (stretching) 10:00 [0]

9 AM

running warm up/down 8:47 [3] 0.95 km (9:15 / km)
shoes: inov8 x talon 212

orienteering race 1:32:08 [4] 11.81 km (7:48 / km)
shoes: inov8 x talon 212

Goat- oof. Definitely not in the same endurance shape I was in a month ago before getting sick. That's okay. Plan was to stick with the lead pack for as long as I could, and did so until control 6. After that my pace slowed wayyyy down. First mistake was a bad route to 12 (will upload later). I can't remember how I found the control or if I had trouble, but all the ups and downs were slow, as was taking the reentrant down. Bobbled on 13, decided to skip 16, but 17 was complete garbage anyway, the guy I was with went to 16 and got 17 the same time as me. 18 was slow and hesitant, not reading big picture contours enough. 19-fin was good, interesting to include all sorts of things like corridor, trail-o, and box of choose your order all in one!

5 PM

running warm up/down 10:06 [2] 1.19 km (8:29 / km)
shoes: inov8 x talon 212

orienteering race 20:12 [4] 3.55 km (5:41 / km)
shoes: inov8 x talon 212

Night Motala! Much fun, very flat and fast terrain, 100% exhausted from the goat

running warm up/down 7:12 [1] 1.08 km (6:40 / km)
shoes: inov8 x talon 212

Friday Jan 18, 2019 #

Note

looking ahead at Anza Borrego this weekend, I'm excited to compete but wishing that the weeks leading up to it had been better. I can't really do anything about getting sick for 3 weeks and this the low training volume, but I'm disappointed in other aspects of my training - sleep, eating well, acore, and stretching. Not doing these things well is a bad habit to get into, and I can't let having a busy schedule this semester be an excuse. Gotta work on getting these things right next week so that I'll be ready to prepare myself fully for the meets later this year.

4 PM

running warm up/down 9:18 [3] 1.39 km (6:41 / km)
shoes: inov8 x talon 212

orienteering 28:26 [3] 2.82 km (10:05 / km)
shoes: inov8 x talon 212

Sunset Anza Borrego training with Erin and Eric. No flags, also was dark, also contours aren't very obvious so it was a lot of standing around saying "well I think this is probably it"

running warm up/down 10:53 [2] 1.74 km (6:15 / km)
shoes: inov8 x talon 212

Thursday Jan 17, 2019 #

5 PM

running 38:47 [3] 7.6 km (5:06 / km)
shoes: Saucony Guide 10

a nice night run with Dwyer, explored some dead end roads before running to the MSU organic farms and back.

Wednesday Jan 16, 2019 #

5 PM

conditioning (zumba) 30:00 [2]

got out of chem lab a lil early so I decided to try out a free zumba class at my school's gym. Was super uncoordinated and awkward at first, but everyone was just having fun and moving around and it ended up being a blast! in the future I'll probably spend this time running since 5 or 6pm is really my only break on Wednesdays...

Tuesday Jan 15, 2019 #

4 PM

running 40:53 [1] 6.23 km (6:34 / km)
shoes: Saucony Kinvara 8

FIRST PRACTICE OF MSU RUNNING CLUB!!! Super chill, the 7 guys took off right away so I stuck with the 2 gals since they didn't know the way. Gorgeous but I wish it woulda either been faster or I'd worn more clothes because I was freezing.

conditioning (strength) 40:00 [3]

Tri club arm/upper body day. Some warmups, then 4x10 overhead press (20lb), 4x10 assisted pullups (-50lb), 10 turkish situps. Tacked on my own core at the end.

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