Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Dec 9, 2018:

activity

time

miles

running

6:09:06

39.61

(9:19)

63.74

(5:47)

orienteering

2:10:09

13.47

(9:40)

21.68

(6:00)

alpine skiing

1:30:00

conditioning

46:00

climbing

45:00

Total

11:20:15

53.08

85.42

3:20

0:00

» now

Sunday Dec 9, 2018 #

9 AM

running warm up/down 14:15 [2] 1.83 km (7:47 / km)
shoes: Asics GT-2000 6

orienteering race 15:48 [4] 3.32 km (4:46 / km)
shoes: Asics GT-2000 6

NRE 1 - Qualifier. This went sooo much better. I had one mistake on inside/outside corner that cost probably ~20 seconds but otherwise clean. Mentally prepared beforehand, was focused, kept myself competitive and in the zone.

running warm up/down 4:57 [1] 0.83 km (5:58 / km)
shoes: Asics GT-2000 6

10 AM

running warm up/down 17:43 [2] 2.25 km (7:52 / km)
shoes: Asics GT-2000 6

orienteering race 15:00 [4] 3.2 km (4:41 / km)
shoes: Asics GT-2000 6

Never started the Garmin on this... This race was 100% CLEAN and felt smooth and strong. Glad I pulled through today since yesterday was super meh and rusty. Takeaways from the weekend: Have a concrete pre-race process to run through, check control descriptions, slow down in confusing areas, and always clear and check ;)
Map and actual time and distance coming soon

C • Sprint SF for Newsletter 4

running warm up/down 4:12 [1] 0.7 km (6:00 / km)
shoes: Asics GT-2000 6

Saturday Dec 8, 2018 #

9 AM

running warm up/down 12:00 [1] 1.74 km (6:54 / km)
shoes: inov8 x talon 212

Oof. Body felt very stiff, took a much needed relaxed and slow warmup

orienteering race 18:13 [4] 2.92 km (6:14 / km) +88m 5:25 / km
shoes: inov8 x talon 212

Knockout round 1 at Paso Nogal park: Park sprint with 2 forkings, 2 legs each. Took the slower forking for 1 and 2, otherwise was a clean race. Fun racing Rex and Jeff for most of it. Climbs were killer

running warm up/down 6:18 [1] 1.01 km (6:14 / km)
shoes: inov8 x talon 212

11 AM

running warm up/down 12:05 [2] 1.74 km (6:57 / km)
shoes: Asics GT-2000 6

orienteering race 17:17 [4] 3.1 km (5:35 / km)
shoes: Asics GT-2000 6

Knockout round 2 on Diablo Valley College campus. 2 butterfly loops, had a lot of small mistakes that added up, didn't really get into the race mindset. Things to work on

running warm up/down 5:09 [1] 0.69 km (7:28 / km)
shoes: Asics GT-2000 6

2 PM

running warm up/down 10:50 [2] 1.63 km (6:39 / km)
shoes: Asics GT-2000 6

orienteering race 24:35 [4] 3.13 km (7:51 / km)
shoes: Asics GT-2000 6

Final round. This was wild. Got thrown off by a few controls early on, then found out the hard way I had forgotten to clear and check when my epunch stopped working after 4 or 5 controls. Course was very tricky, this was some very bad orienteering overall on my part whoops. Past the annoyance, I'm realizing that I gotta work on mental prep (as well as general prep) for upcoming races. Need to practice going through all the motions right now so I can be in the flow for JWOC.

C • Nice job! 2

orienteering warm up/down (control pickup) 7:29 [1] 1.01 km (7:25 / km)
shoes: Asics GT-2000 6

Friday Dec 7, 2018 #

5 PM

running warm up/down 9:57 [2] 1.81 km (5:30 / km)
shoes: inov8 x talon 212

orienteering race 16:51 [3] 2.7 km (6:14 / km)
shoes: inov8 x talon 212

Sprint SF night-O! First leg of the 2-person relay. Headlamp was not so bright but overall orienteering was good. Not fast, not great flow, but smart and clean

orienteering race 14:56 [3] 2.3 km (6:30 / km)
shoes: inov8 x talon 212

Second leg. Again went well, felt more comfortable this time

running warm up/down 17:07 [2] 2.86 km (5:59 / km)
shoes: inov8 x talon 212

Thursday Dec 6, 2018 #

3 PM

running 47:21 [3] 9.78 km (4:50 / km)
shoes: Asics GT-2000 6

Squeezed this in between ECHM and EBIO since it would have been 1 degree fahrenheit this morning. Was running late (get it? haha) so dropped Serafina and went 7:10 on the way back to make class

5 PM

climbing 45:00 [3]

long time no climb

Wednesday Dec 5, 2018 #

8 AM

running warm up/down 14:55 [2] 2.63 km (5:40 / km)
shoes: Asics GT-2000 6

This was surprisingly difficult because it was 9 degrees fahrenheit outside (that's -13 celsius for all yall metric folks).

running intervals 18:28 [4] 2.79 km (6:37 / km)
shoes: Asics GT-2000 6

Oof. 2x200, 1x800, 4x200, with 90s rest between 200s and 3 min for the 800. Hard but slow because of snowy trails and cold temps.
Splits: 40, 40, 3:00, 43, 42, 40, 39.

C • Great work 2

running warm up/down 13:56 [2] 2.47 km (5:38 / km)
shoes: Asics GT-2000 6

9 AM

conditioning warm up/down (agility) 6:00 [2]

ladder

conditioning (lifting) 25:00 [3]

Easy lift, used BOSU ball where I could

Deadlifts: 2x5, 95lbs
Stepback lunge w/BOSU ball: 3x10, 30lbs
Power cleans: 3x4, 50lbs
Goblet squat: 1x20, 30lb
Push press on BOSU ball: 2x10, 20lbs
Beast makers w/BOSU ball: 2x12, 15lbs

balancing is HARD

Tuesday Dec 4, 2018 #

8 AM

running 49:39 [3] 8.98 km (5:32 / km)
shoes: Asics GT-2000 6

Morning run with Laina!

9 AM

conditioning (agility/plyo) 15:00 [2]

Easy plyo day this week because Sprint SF races this weekend. Ladder drills, some easy box jumps, and set up 3 bosu balls in a line and practiced balancing while stepping/hopping across them.

Monday Dec 3, 2018 #

8 AM

running 45:53 [3] 9.01 km (5:06 / km)
shoes: Asics GT-2000 6

"warmup"

running hills 12:44 [5] 1.59 km (8:01 / km)
shoes: Asics GT-2000 6

2x4min hill repeats. Super slow but 4 mins uphill is a GRIND. The nearest hill long enough to do 4 min intervals is 5.5 miles away, so ran there, did some 'peats, ran back. Denver came with, we had a blast, def wouldn't have done it alone since the last ~2 miles to the trailhead are on a pretty major highway. Thoroughly enjoyed this run!

running 51:37 [3] 9.4 km (5:29 / km)
shoes: Asics GT-2000 6

"cooldown". Denver and I couldn't stop thinking about breakfast. Ate a TON of eggs when I got back and almost missed class but breakfast > calc right?

2 PM

alpine skiing 1:30:00 [3]

SKIIINNNNGGGG X2
Long story but my friend Matt and I spent about 30 mins at lunch today calling people to go skiing without luck. I'd given up and gone to work on a project when Matt texted me that he'd found us a ride, so booked it up to Bridger for the last skiing of the day. 100% worth.

« Earlier | Later »