Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Jun 13, 2019:

activity	#	time	miles		km		+m
orienteering	12	5:29:25	25.59	(12:52)	41.18	(8:00)	127
running	11	2:54:23	16.24	(10:44)	26.14	(6:40)
conditioning	6	1:07:00
Total	20	9:30:48	41.83		67.32		127

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Thursday Jun 13, 2019 #

5 PM

orienteering 1:00:44 [2] 4.27 km (14:13 / km)

oof

C • . 6

running 9:21 [3] 1.53 km (6:07 / km)
shoes: inov8 x talon 212

mileage +5 20/40s

9 PM

conditioning 15:00 [3]

more hearts core haha

Wednesday Jun 12, 2019 #

7 AM

running warm up/down 14:37 [2] 2.16 km (6:46 / km)
shoes: Brooks Launch 5

running intervals 17:26 [5] 3.87 km (4:30 / km)
shoes: Brooks Launch 5

bleh. tried for 3x1600m alternating 100m at 25s/20s. first one was brutally difficult and ran a 6:30, second one had gut discomfort, stopped 1k in, continued, still slow in 6:40. mostly tired out because you expect the slower pace to feel like a rest but it's 100% not. felt lightheaded and dizzy after 2 so cut the third one and only did 4x100m strides.

C • Gut 4

running warm up/down 13:30 [1] 2.13 km (6:20 / km)
shoes: Brooks Launch 5

4 PM

running warm up/down 11:35 [2] 1.63 km (7:06 / km)
shoes: inov8 x talon 212

orienteering race 17:02 [3] 2.85 km (5:59 / km)
shoes: inov8 x talon 212

orienteering race 12:23 [3] 2.13 km (5:49 / km)
shoes: inov8 x talon 212

orienteering race (microsprint) 6:05 [2] 1.1 km (5:32 / km)
shoes: inov8 x talon 212

running warm up/down 10:27 [1] 1.69 km (6:11 / km)
shoes: inov8 x talon 212

9 PM

conditioning (core) 12:00 [3]

abs and then plank while playing hearts with Julia, Peter and AJ

Tuesday Jun 11, 2019 #

11 AM

conditioning (yoga) 15:00 [1]

teaching Peter tree pose

3 PM

running (mapreading exercise) 15:00 [2] 0.87 km (17:14 / km)
shoes: Brooks Launch 5

running across Greg's yard from map w/controls to map w/o controls with Julia and Peter
28/30

4 PM

orienteering 1:23:13 [2] 5.64 km (14:45 / km) +127m 13:16 / km
shoes: inov8 x talon 212

Slow O with the squad

8 PM

conditioning (core) 10:00 [5]

haven't done death core in a while

Monday Jun 10, 2019 #

10 PM

conditioning (core) 5:00 [3]
(rest day)

travel day

Sunday Jun 9, 2019 #

9 AM

running warm up/down 14:11 [2] 2.21 km (6:25 / km)
shoes: NB Zante v3

orienteering race 8:47 [4] 1.88 km (4:40 / km)
shoes: NB Zante v3

10 AM

running warm up/down 4:09 [2] 0.58 km (7:09 / km)
shoes: NB Zante v3

orienteering race 5:51 [4] 1.28 km (4:34 / km)
shoes: NB Zante v3

11 AM

running warm up/down 5:03 [2] 0.65 km (7:46 / km)
shoes: NB Zante v3

orienteering race 4:51 [4] 1.15 km (4:13 / km)
shoes: NB Zante v3

12 PM

running warm up/down 6:10 [2] 0.84 km (7:20 / km)
shoes: NB Zante v3

orienteering race 5:19 [4] 1.26 km (4:13 / km)
shoes: NB Zante v3

running warm up/down 9:55 [2] 1.53 km (6:29 / km)
shoes: NB Zante v3

Saturday Jun 8, 2019 #

9 AM

orienteering 26:17 [2] 2.68 km (9:48 / km)
shoes: Brooks Launch 5

training focusing on all 4 sprint laws from yesterday. Didn't do so hot in the forest. I think I mostly need to focus on visualization in the woods.

C • same here 3

orienteering 14:54 [2] 1.81 km (8:14 / km)
shoes: Brooks Launch 5

relay training with Tyra, Wyatt, and Francis. Good stuff, was able to focus on my own orienteering. We'll see how that translates to an actual race setting.

11 AM

orienteering race 20:52 [4] 3.78 km (5:31 / km)
shoes: Brooks Launch 5

3-loop farsta, fun stuff, had a couple silly things, gut slowed me wayyy down last 5 controls again. :(

running warm up/down 11:00 [1] 1.68 km (6:33 / km)
shoes: Brooks Launch 5

4 PM

running warm up/down 10:00 [1] 1.2 km (8:20 / km)
shoes: Brooks Launch 5

orienteering race 15:28 [3] 2.54 km (6:05 / km)
shoes: Brooks Launch 5

Good run, coulda ran harder, 3 or 4 spots where I was standing around confused

running warm up/down 12:14 [1] 1.9 km (6:26 / km)
shoes: Brooks Launch 5

Friday Jun 7, 2019 #

Event: Boston Sprint Camp

10 AM

orienteering 16:46 [2] 2.69 km (6:14 / km)
shoes: Brooks Launch 5

3 short courses focusing on reading everything to the control, smoothing the route, and lifting your vision

orienteering race 9:48 [4] 2.15 km (4:33 / km)
shoes: Brooks Launch 5

Race 1. Technically clean, lots of running. Flow and focus were good

4 PM

orienteering 8:29 [2] 1.16 km (7:19 / km)
shoes: Brooks Launch 5

short training in a tennis court practicing reading the whole leg + warmup for the 2nd race

orienteering race 12:36 [4] 2.81 km (4:29 / km)
shoes: Brooks Launch 5

Race 2. Good until 12 when my stomach got super unsettled so basically jogged the rest. Also forgot to punch at the map exchange whoops

running warm up/down 9:45 [1] 1.67 km (5:50 / km)
shoes: Brooks Launch 5

6 PM

conditioning (core) 10:00 [3]

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