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Training Log Archive: schristoph

In the 7 days ending May 9, 2019:

activity	#	time	miles		km		+m
running	12	5:56:37	38.66	(9:14)	62.21	(5:44)
hiking	1	2:47:52	8.19	(20:30)	13.18	(12:44)	300
orienteering	7	2:04:05	12.69	(9:47)	20.42	(6:05)
conditioning	3	52:00
Total	13	11:40:34	59.53		95.81		300

3:05

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Thursday May 9, 2019 #

running 55:05 [3] 10.71 km (5:09 / km)
shoes: Brooks Launch 5

at my old HS track practice

C • Nice. 2

Wednesday May 8, 2019 #

10 AM

hiking 2:47:52 [3] 13.18 km (12:44 / km) +300m 11:26 / km

To Granite Lakes with Kelsey

running 17:55 [3] 3.66 km (4:54 / km)

aaand running down the road because we didn't do very well organizing transportation back...

Tuesday May 7, 2019 #

7 PM

running warm up/down 20:09 [2] 3.61 km (5:35 / km)
shoes: Brooks Launch 5

running intervals 44:15 [5] 9.26 km (4:47 / km)
shoes: NB Zante v3

Long work days = late night track workouts. This was hard.
4, 8, 12, 16, 8, 400 with 1, 2, 3, 3, 2 min rest, plus 6x200 on/offs.
Splits: 88, 2:57, 4:37, 6:03, 2:58, 86 / 36.5, 35.5, 34.4, 34.3, 35, 34
Really tried to hammer the 200s and man am I slow, felt like I couldn't move any faster and I was hitting slower than splits for my 400 pr. Big yikes. I guess that's what these workouts are for though, right?

running warm up/down 10:14 [2] 1.26 km (8:07 / km)

C • Nice work 2

conditioning (core) 6:00 [3]

10 PM

conditioning (strength) 40:00 [3]

Weight day using what little equipment my mom had. Improvised since I don't have a med ball.
3x8 deadlift, 67lb
2x8 split jerk, 27lb
2x10 squat, 47lb
3x8 standing dumbell raises (instead of med ball slams), 23.5
2x20 calf raises, 20
2x10 side lunges, 27
2x10 step ups, 27
3x8 drag curls, 27
2x12 side crunches, 27

4min AMRAP: 8 split jerks, 10 squats, 12 standing dumbell raises (rip med ball). Got through 2 complete sets and all split jerks starting set 3

Monday May 6, 2019 #

7 PM

running 48:00 [2] 9.0 km (5:20 / km)
shoes: Brooks Launch 5

Late night easy run after work. My watch deleted this so just guesstimating.

Sunday May 5, 2019 #

8 AM

running warm up/down 9:37 [2] 1.49 km (6:27 / km)
shoes: inov8 x talon 212

orienteering race 17:16 [4] 3.03 km (5:42 / km)
shoes: inov8 x talon 212

Farsta at Aberdeen Prep

running warm up/down 6:48 [2] 1.01 km (6:44 / km)
shoes: inov8 x talon 212

10 AM

running warm up/down 15:35 [2] 2.14 km (7:17 / km)
shoes: inov8 x talon 212

orienteering race 20:26 [4] 3.45 km (5:55 / km)
shoes: inov8 x talon 212

UBCO #1

12 PM

running warm up/down 8:07 [2] 1.25 km (6:30 / km)
shoes: Brooks Launch 5

orienteering race 16:11 [4] 3.18 km (5:05 / km)
shoes: Brooks Launch 5

UBCO #2. Really tried to go hard on this

running warm up/down 10:01 [1] 1.57 km (6:23 / km)
shoes: Brooks Launch 5

OART #7 UBCO South - Splits

OART #5 Academy Hill Farsta - Splits

OART #6 UBCO North - Splits

Saturday May 4, 2019 #

9 AM

running warm up/down 15:00 [2] 2.4 km (6:15 / km)
shoes: Brooks Launch 5

C • Thanks! 2

orienteering race 15:42 [4] 2.41 km (6:31 / km)
shoes: Brooks Launch 5

running warm up/down 5:17 [2] 0.89 km (5:56 / km)
shoes: Brooks Launch 5

11 AM

running warm up/down 11:56 [2] 1.83 km (6:31 / km)
shoes: Brooks Launch 5

orienteering race 18:06 [4] 3.56 km (5:05 / km)
shoes: Brooks Launch 5

1 PM

running warm up/down 8:51 [1] 1.35 km (6:33 / km)
shoes: inov8 x talon 212

orienteering race 14:36 [4] 2.36 km (6:11 / km)
shoes: inov8 x talon 212

running warm up/down 3:10 [1] 0.47 km (6:44 / km)
shoes: inov8 x talon 212

3 PM

running warm up/down 7:05 [2] 0.56 km (12:39 / km)
shoes: inov8 x talon 212

orienteering 21:48 [3] 2.43 km (8:58 / km)
shoes: inov8 x talon 212

running warm up/down 6:48 [1] 1.0 km (6:48 / km)
shoes: inov8 x talon 212

OART #2 Becker Ridge 1 (Semifinals) - Splits

OART #4 Lower Postill - Splits

OART #1 Okagan College Vernon (Quarters) - Splits

OART #3 Becker Ridge 2 (Finals) - Splits

Friday May 3, 2019 #

6 PM

running warm up/down 28:09 [2] 4.3 km (6:33 / km)
shoes: Brooks Launch 5

In Bellingham with Tyra! On the way to OART

running intervals 14:17 [5] 2.55 km (5:36 / km)

Barefoot shuttle run exercise, place 2 of the same map 50m apart, one has 20 score-o controls and other doesn't, workout is to sprint between them copying all the controls onto the plain map. @gswede- you said there would be 20 controls...
Anyway, +10s for me I guess because I forgot control 5

C • 20 controls. 2

conditioning (plyometrics) 6:00 [4]

this sucked and my stomach felt bad

running warm up/down 10:18 [2] 1.9 km (5:25 / km)
shoes: Brooks Launch 5

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