Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 11 days ending Feb 26, 2018:

activity

time

miles

running

9:12:31

65.18

(8:29)

104.89

(5:16)

alpine skiing

3:00:00

hiking

2:15:00

4.97

(27:09)

8.0

(16:53)

xc skiing

1:30:00

11.27

(7:59)

18.14

(4:58)

orienteering

1:14:47

2.57

4.13

16c

conditioning

1:10:36

Total

18:22:54

83.98

135.16

16c

[1-5]

18:15:54

3:25

0:00

» now

Monday Feb 26, 2018 #

running warm up/down 33:44 [3] 6.39 km (5:17 / km)
shoes: Saucony Guide 10

LAST FIRST PRACTICE FJWFSXLXL;DXZ I LOOOVVVEEEE TRACK YEET

C • hype 2

running intervals 21:49 [5] 4.84 km (4:30 / km)
shoes: Asics Hyper Speed 7

Wooo fast shoes. Fast stuff. Intensity 5 only because it was hard and tiring. I feel like later on in the season when I'm more in shape this kind of thing will be more of intensity 4, but for now it's 5 :)
8, 6, 4x4. Goal paces 3200 for the 8 and 6 and mile for the 4s, but also what are those paces anyway? I broke my 3200 PR in my 5k races last fall, so coach and I were just guessing here... ANYWAY splits were 2:51, 2:08, 82, 82, 82, 80. Short but juicy, def tired but not dying.
Hammy felt good during the workout but sore after

running warm up/down 14:30 [2] 2.84 km (5:06 / km)
shoes: Saucony Guide 10

Ran a lotta laps with my coach. I love my coach. I love track. Woooo!!! K sorry for the hype I just really love track in case you couldn't tell

conditioning (core) 9:00 [2]

team core!!!!!!!!!!!!! :') <3

Sunday Feb 25, 2018 #

Note

Was gonna get out to Magnuson for some O training today, but course design coordination fell through...
Gonna start planning out my O training (and running) the week before to ensure higher quality training.

C • Whidbey 4

running 1:09:00 [3] 13.1 km (5:16 / km)
shoes: Saucony Ride 9

The Drop.
I haven't done The Drop in probably over a year so this was really fun! The hill on the way up from The Drop is definitely not as bad as I remembered. Ran first 6-ish miles with Alex and Brigette(!), but L hammy was cramping from plyo so I slowed down and that helped. Stopped twice to stretch.

Note

L hammy hurtsssss (and also R glute and both calves rip)

C • Stretch 4

Saturday Feb 24, 2018 #

xc skiing 1:30:00 [3] 18.14 km (4:58 / km)

Wowza, yesterday's plyo kicked my butt. Glutes, hammys, and calves (calves? idk why) were getting real sore by the end. Gonna do some rolling this afternoon!

conditioning (core) 6:00 [2]

Pedestal core, up to 7 reps

Friday Feb 23, 2018 #

running 1:15:30 [3] 13.6 km (5:33 / km)
shoes: Saucony Ride 9

2nd Bench, short surges up the hills

conditioning (plyometrics) 17:36 [4]

New routine from Stack. Wowwww okay this was actually really hard... 3 sets of a routine of box jumps and various other jumps, 1min walking between sets.

C • Plyo 3

conditioning (core) 18:00 [3]

new routine! Called IronStrength from Runner's World.

C • What is this routine? 3

Thursday Feb 22, 2018 #

running 1:13:09 [3] 11.66 km (6:16 / km)
shoes: Saucony Ride 9

There was snow and my dad was running so I decided a trail run on cougar sounded more fun than the team road run!

conditioning (core) 6:00 [3]

Wednesday Feb 21, 2018 #

running 39:25 [3] 8.1 km (4:52 / km)
shoes: Saucony Guide 10

running tempo 15:16 [4] 3.92 km (3:54 / km)
shoes: Saucony Guide 10

Clark run, tempoed on the way down

running 8:23 [3] 1.48 km (5:40 / km)
shoes: Saucony Guide 10

Tuesday Feb 20, 2018 #

hiking 2:15:00 [2] 8.0 km (16:53 / km)

running 12:28 [3] 2.31 km (5:24 / km)
shoes: Saucony Guide 10

running intervals 10:10 [4] 2.2 km (4:37 / km)
shoes: Saucony Guide 10

Ran to Hazen, did 4x400 on their track at 90, 84, 79, 76, ran home

running 22:43 [2] 6.06 km (3:45 / km)
shoes: Saucony Guide 10

conditioning (core/arms) 7:00 [3]

3xroutine minus squats and lunges bc knees are feelin weeeiiirrrrdddd

conditioning (knee strengthening) 7:00 [0]

Monday Feb 19, 2018 #

alpine skiing 3:00:00 [2]

It's not often that Washingtonians ski in sub-20 conditions

running 25:56 [3] 5.42 km (4:47 / km)
shoes: Saucony Ride 9

I need some new shoes

C • New shoes 4

Note

Next 2 weeks will be fitting in training here and there. Main goals are to take care of my body (sleep, proper nutrition, stretching), vary my training, and hit 50 mi/week.

Sunday Feb 18, 2018 #

running warm up/down 16:12 [1] 2.6 km (6:14 / km)
shoes: Asics excite4 2

orienteering 22:10 [3] 4.13 km (5:22 / km)
shoes: Asics excite4 2

WIOL relay at South Seattle College! Won the first leg, it was super fun racing Patrick for the first part. Got messed up here and there with the scale. I think for sprint maps I need to really focus on reading in the beginning of the race to get into the map and scale.

running warm up/down 17:30 [1] 2.3 km (7:37 / km)
shoes: Asics excite4 2

Saturday Feb 17, 2018 #

Event: CascadeOC Winter Series / WIOL Championships

Event: Southwest Spring Week

running warm up/down 14:35 [2] 2.5 km (5:50 / km)
shoes: inov8 x talon 212

orienteering race 52:37 [4] ****
16c

Biggest L I took since the long at NAOC 2016 (if anyone remembers: http://www.vmeyer.net/gadget/cgi-bin/reitti.cgi?ac...) ... more later

http://rg.cascadeoc.org/rg2/#208&course=13&...

running warm up/down 26:04 [3] 4.97 km (5:15 / km)
shoes: inov8 x talon 212

loooonggggg cooldown. Thought about my race for a while, banged some 200s to get the anger out, stopped for a few minutes to come to terms with my race, ran back. I know what I can work on and I know what I did wrong, now it's focusing on practicing those things

Friday Feb 16, 2018 #

running 56:07 [2] 10.6 km (5:18 / km)
shoes: Saucony Ride 9

adventure run w the girls

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