Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Jun 3, 2019:

activity

time

miles

running

4:10:42

25.54

(9:49)

41.1

(6:06)

orienteering

2:26:08

11.65

(12:33)

18.75

(7:48)

climbing

2:00:00

conditioning

1:11:00

Total

9:47:50

37.19

59.85

2:30

0:00

» now

Monday Jun 3, 2019 #

Note
(sick)

uh oh

C • I'm sorry you're sick 2

Sunday Jun 2, 2019 #

orienteering 8:06 [3] 1.58 km (5:08 / km)
shoes: NB Zante v3

Green lake course designed by Greg, 1-person relay style with Kai, Caroline, and Ott. Fun stuff, 1:1500 is a hard scale to get used to lol

C • FOMO 5

orienteering 10:32 [3] 1.63 km (6:28 / km)
shoes: NB Zante v3

North Seattle College course 2. Totally messed myself up misreading the buildings going 5-6 and went way past my stairs.

orienteering 8:12 [3] 1.45 km (5:39 / km)
shoes: NB Zante v3

NSC course 1. Went better, made sure to look for the shortest, fastest routes.

C • Stairs 6

Saturday Jun 1, 2019 #

orienteering 1:59:18 [3] 14.09 km (8:28 / km)
shoes: inov8 x talon 212

Teanaway Nav Race - 2hrs so didn't warm up or cool down. Picked the controls in the Northeastern part of the map for training purposes since I was in the Western part just a couple weeks ago. Definitely less efficient but good practice climbing hills (and bushwhacking for 20 mins to get through 5 meters of green crap)

conditioning (plyo) 15:00 [3]

13 mins of box jumps and 2 mins of trampoline ;)

conditioning (core) 6:00 [3]

Friday May 31, 2019 #

7 PM

running warm up/down 23:26 [2] 3.52 km (6:39 / km)
shoes: Brooks Launch 5

running hills 27:50 [4] 3.5 km (7:57 / km)
shoes: Brooks Launch 5

6x300m uphill on the may creek trail

running warm up/down 15:07 [2] 2.4 km (6:18 / km)
shoes: Brooks Launch 5

Thursday May 30, 2019 #

7 AM

running 44:05 [2] 7.18 km (6:08 / km)
shoes: Brooks Launch 5

Sheesh, mapreading exercises really make me run slow

C • Yeah... 2

conditioning (core) 5:00 [3]

8 PM

climbing (gym) 1:00:00 [2]

SBP with Gabe!

Wednesday May 29, 2019 #

7 AM

running warm up/down 22:48 [2] 3.34 km (6:50 / km)
shoes: Brooks Launch 5

running intervals 35:15 [5] 7.17 km (4:55 / km)
shoes: Brooks Launch 5

running warm up/down 14:31 [2] 2.15 km (6:45 / km)
shoes: Brooks Launch 5

10 AM

conditioning (lifting) 45:00 [3]

JNT routine week 3. Some balancing on BOSU ball.
3x8 deadlift, 110lb (120 was too much lol)
2x8 split jerk, 40lb
2x10 squat, 60lb
3x8 standing dumbell raises (instead of med ball slams), 25lb
2x20 calf raises, 40lb
2x10 side lunges, 60
2x10 step ups, 40
3x8 drag curls, 30
2x12 side crunches, 30

4min AMRAP: 8 split jerks 40lb, 10 squats 40lb, 12 standing dumbell raises 25lb. 2 full sets + split jerks of set 3

7 PM

running warm up/down 16:55 [2] 2.7 km (6:16 / km)
shoes: Saucony Kinvara 8

running race 5:41 [4] 1.0 mi (5:41 / mi)
shoes: Nike Zoom w 4

Local all-comers track meet with Tyra and an old teammate. Entered the mile and 4x4 because I already ran 8 miles today, so why the heck not?! SUPER fun I'm surprised I ran under 6 minutes lol

running race 1:07 [4] 0.4 km (2:47 / km)
shoes: Nike Zoom w 4

DED but also i didn't try very hard

running warm up/down 9:41 [1] 1.31 km (7:24 / km)
shoes: Saucony Kinvara 8

Tuesday May 28, 2019 #

5 PM

running 34:16 [3] 5.82 km (5:53 / km)

short hard shakeout after a slow groggy day

8 PM

climbing (gym) 1:00:00 [2]

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