Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: tchristopherson

In the last 7 days:

activity # timemileskm+m
  Orienteering3 3:05:37 12.08(15:22) 19.43(9:33)70c
  Running2 2:23:07 16.56(8:39) 26.64(5:22)
  Hiking1 17:30 0.66(26:31) 1.06(16:29)
  Strength1 6:00
  Total5 5:52:14 29.29 47.1470c
«
2:06
0:00
SuMoTuWeThFrSa

Friday May 26 #

Orienteering race 46:25 [4] 7.46 km (6:13 / km)
25c shoes: Black Asics Gel-Excite 4

Grabbed maps from my family from Wednesday's race, and went to Wilburton. (one control was used twice) I ran through stinging nettle and now my leg is full of pins and needles, and I had to stop halfway through to tie my shoe. Other than that, fun course.
Map: http://rg.cascadeoc.org/rg2/#179&course=4
Control Challenge: 142 total

Thursday May 25 #

Note
(rest day)

Wednesday May 24 #

7 AM

Running warm up/down 24:34 [3] 3.05 km (8:03 / km)
shoes: Black Asics Gel-Excite 4

Warm up for the workout on Cougar Mountain

Running intervals 53:57 [5] 8.12 mi (6:39 / mi)
shoes: Black Asics Gel-Excite 4

5x 1k intervals with 1:45 of rest, 2.4k cool down. Target pace 5:30-6:30. Since this was on the trails, each interval was pretty different. The first one was the flattest, Siri abandoned me by the end (thanks girlie...), and on the last one I kept going back and forth near where I had to turn to head back home.
Splits: 4:56, 6:20, 6:27, 5:29, 7:05

Tuesday May 23 #

8 PM

Orienteering 29:56 [3] 3.08 mi (9:43 / mi)
17c shoes: Innov-8 X-talon 212

Drove out to Lincoln Park to do a little orienteering on an old 2014 course there. I ran the Long Advanced course, except for controls 5 and 6, because they would have been very little navigation. Focus was on flow, and it went well.
Map: http://rg.cascadeoc.org/cgi-bin/reitti.cgi?act=map... (the long advanced)
Control Challenge: 118 total

Monday May 22 #

5 PM

Running intervals 1:04:36 [5] 6.54 mi (9:53 / mi)
shoes: Black Asics Gel-Excite 4

2 mile warmup, strides, 10x 400m with direction changes (w/ 90sec rest), 1 mile cool down. Man it was HOT. Made sure to always start in a place so that we would turn around at the end of the shaded 100m, and run back through it on each interval. Aiming for 90's on the intervals. Took some extra time after the fifth one for water. And then it was very hard to finish these up. Every time I slowed down to turn around, it was very difficult to get back up to speed. On a good note, I only felt my knee a little bit during the warm up! Not at all in the intervals or on the cool down!
Splits: 87, 88, 89, 88, 89, 89, 92, 89, 94, 90

Strength 6:00 [3]

Abs

Sunday May 21 #

9 AM

Orienteering 44:53 [3] 1.73 mi (25:57 / mi)
10c shoes: Innov-8 X-talon 212

Trekked out to Salmon la Sac with Siri and Caroline for a solid day of training. I had work in the afternoon/evening, so we left bright and early. This first training was designed by Siri.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NcU44...
Control Challenge: 85 total

Orienteering 52:16 [3] 1.94 mi (26:57 / mi)
11c shoes: Innov-8 X-talon 212

This second training was designed by Caroline. Heard some gunshots which was a little unnerving. Shared two controls with Siri's course.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NSVNG...
Control Challenge: 94 total

Hiking 17:30 [3] 0.66 mi (26:31 / mi)
shoes: Innov-8 X-talon 212

Up up up to the last training, o-tervals designed by me. We were running short on time, so we didn't make it all the way up to the original start.

Orienteering 12:07 [5] 0.69 mi (17:34 / mi)
7c shoes: Innov-8 X-talon 212

Bummed that we weren't able to do all of these. We modified to start a little above 8, and then did o-tervals in sets of three controls. Not as much as I would have liked, but it was good to get in some high-intensity speed orienteering.
Map: https://drive.google.com/open?id=0B12fLZKyBL6NUjBK...
Control Challenge: 101 total

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112
13
May 28
May 21
May 14
May 7
Apr 30

Week
Ending
Training hours by activity
0123456789101112
13
May 28
May 21
May 14
May 7
Apr 30

Week
Ending
Training miles by activity
051015202530354045
50
May 28
May 21
May 14
May 7
Apr 30

all weeks | months | years | as calendar