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Attackpoint - performance and training tools for orienteering athletes

Training Log: schristoph

In the last 7 days:

activity # timemileskm+m
  running9 4:04:27 24.85(9:50) 39.99(6:07)
  orienteering6 2:10:09 13.47(9:40) 21.68(6:00) 88
  rock climbing1 45:00
  conditioning1 31:00
  Total11 7:30:36 38.32 61.67 88
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WeThFrSaSuMoTu

Monday Dec 10 #

8 AM

running 35:14 [1] 5.23 km (6:44 / km)
shoes: Asics GT-2000 6

relaxed run on the trails near my Grandma's Oakland house. Part of me still wishes I went to school in Cali haha

Sunday Dec 9 #

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

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

Saturday Dec 8 #

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.

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

Friday Dec 7 #

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 #

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

rock climbing 45:00 [3]

long time no climb

Wednesday Dec 5 #

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.

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

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