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Training Log: schristoph

In the last 7 days:

activity # timemileskm+m
  running7 5:30:52 40.03(8:16) 64.43(5:08)
  orienteering1 1:25:08 7.18(11:52) 11.55(7:22)17c
  conditioning2 16:00
  Total7 7:12:00 47.21 75.9817c
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1:45
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WeThFrSaSuMoTu

Tuesday Jan 23 #

Note
(rest day)

"rest day" = "study day"

update: bombed the gov final, there goes my 4.0????

Monday Jan 22 #

running warm up/down 14:45 [2] 2.75 km (5:22 / km)
shoes: Saucony Ride 9

running tempo 20:18 [4] 4.75 km (4:16 / km)
shoes: Saucony Ride 9

Started right after exiting the woods, rest while going around Drug Park, started back up again until bottom of the hill. Felt really good and I liked changing it up by doing it in 2 chunks, although I guess that's not a "real" tempo... still, stomach was happy and I think I can build up from here, maybe doing 10 min and 15 min, and then one single 20 min.

running 29:28 [2] 5.53 km (5:20 / km)
shoes: Saucony Ride 9

+4 strides

Note

Finals are this week, prob just gonna shoot for 55 miles again this week instead of bumping it up, plan is to do a quick 4 or 5 tomorrow between study sessions. maybe some track intervals on Wednesday, if not, then tempo during the run on Thursday, regular run Friday, either Saturday or Sunday get out for some O training, and the other day a long(er) run.

Sunday Jan 21 #

running 36:31 [2] 6.8 km (5:22 / km)
shoes: Saucony Ride 9

My watch said 3.25K when I turned around but 5.5K when I got back?? so i did extra

conditioning (core/arms) 10:00 [2]

Saturday Jan 20 #

running warm up/down 14:37 [2] 2.6 km (5:37 / km)
shoes: inov8 x talon 212

Forgot micro-o maps, forgot dynamics, forgot strides

orienteering race 33:18 [3] 4.2 km (7:56 / km)
shoes: inov8 x talon 212

Focus: starting slow, getting into the map, focusing on my own race, not others. Don't think starting slow helps in western WA.
http://rg.cascadeoc.org/rg2/#206&route=268
Struggled in places with precise map reading, off trail distance estimation, and direction of contours.
Lost 2:30 on 4, I did it in 8:03, but I think I could have done it in 4:40 based on gps. Vegetation was vague but I needed a clear attackpoint because of it. Hesitation on entry to 1, lost 30+ seconds on 8 looking for the flag and not the feature (it was just low and couldn't see it, stupid mistake). Also just generally ran slow.
Mental prep needs work, I was teaching my teammate compass and ran out of time for dynamics, strides, visualization, focusing. Next meet goals: push harder physically, leave time for mental prep before race, decide when to put the map down and run and when to slow down and read.

orienteering race 51:50 [4] *** 7.35 km (7:03 / km)
17c shoes: inov8 x talon 212

Kai started 2 min behind me, saw him at 3 so I think he took the better route to 1 (and also ran faster). We ran together until 8 where he took the better east route, then followed him till 9 where he again took the better exit to the powerline. Ran the rest alone, mostly good except I punched 128 before 129 (#12) and was too far south on 13. Lots of hesitation today. Not sure how to be more confident of where I am.
http://rg.cascadeoc.org/rg2/#206&course=4&...

running warm up/down 6:00 [2] 1.25 km (4:48 / km)
shoes: inov8 x talon 212

Friday Jan 19 #

running 58:53 [2] 11.8 km (4:59 / km)
shoes: Saucony Ride 9

Drug with Mackenzie +4 strides

conditioning (core) 6:00 [2]

Thursday Jan 18 #

running 1:08:50 [2] 13.05 km (5:16 / km)
(rest day)

Wednesday Jan 17 #

7 AM

running 27:19 [2] 5.02 km (5:26 / km)
shoes: Saucony Ride 9

double up dayyyyy
idk why but this was very tiring albeit slow
4 PM

running warm up/down 22:52 [2] 4.41 km (5:11 / km)
shoes: Saucony Ride 9

running intervals 21:15 [5] 4.67 km (4:33 / km)
shoes: Saucony Ride 9

3x1000 and 2x400, 200m rest. Was gonna do 4x1000 but I was dead after the second one and the third was 5 seconds slow. Goal 3:45s and 90s, ran 3:42, 3:47, 3:50, 89, 88. Stomach was bad but that's not what was holding me back

running warm up/down 10:04 [2] 1.8 km (5:36 / km)
shoes: Saucony Ride 9

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