Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 28 days ending Feb 28, 2017:

activity	#	time	miles		km		+m
alpine skiing	3	12:00:00
running	16	10:46:24	77.39	(8:21)	124.55	(5:11)	300
orienteering	7	6:33:41	33.17	(11:52)	53.38	(7:22)		20 /	65c	30%
soccer	4	6:05:00
hiking	1	4:00:00	8.6	(27:54)	13.84	(17:20)
cycling	3	2:13:27	10.65		17.14
conditioning	5	1:45:00
climbing	1	1:00:00
xc skiing	1	55:57	6.8	(8:14)	10.94	(5:07)
Total	26	45:19:29	136.61		219.85		300	20 /	65c	30%

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Tuesday Feb 28, 2017 #

running warm up/down 18:05 [2] 2.3 mi (7:52 / mi)
shoes: Asics excite4 1

warmup and 4 strides

running intervals 22:45 [5] 3.12 mi (7:18 / mi)
shoes: Asics excite4 1

Original was supposed to be 4x1000s at 3200m pace with 2m break in between. I picked a 12:20 3200 pace because I have no idea where I'm at but assuming I can do at least a 5:50 mile this is about right, so I figured run 3:50s, and if they're too easy, speed up. However, it felt crappy and I was slowing down so my coach called it good at 3.
splits:
3:50, 3:55, 4:00
40, 41, 40

running warm up/down 12:51 [2] 1.4 mi (9:11 / mi)
shoes: Asics excite4 1

laps on the field to keep my feet happy

conditioning 30:00 [3]

Hit the weight room after practice with the distance runners
3x7 squats (95lb)
3x10 dumbbell rows (25lb)
3x7 dumbbell press (20lb)
3x7 tricep extention (25lb)
10 pullups using pullup machine (this thing is my favorite ever!!! -40lb)

conditioning 10:00 [3]

quick core

soccer 1:30:00 [2]

working on crossing and switching the field

Monday Feb 27, 2017 #

running 46:38 [3] 6.2 mi (7:31 / mi)
shoes: Asics excite4 1

First official track practice!!! In the snow!!! (this is slightly sarcastic excitement.) Fastish pace to drug park with the team, then I stopped for a bathroom break and ran a fastish pace back. Didn't even notice my feet the whole run.

C • Practice in the snow. 2

running (dynamics/strides) 7:00 [3] 0.61 mi (11:28 / mi)
shoes: Asics excite4 1

foot springy things, high skips, bounds, then 2 buildups on the track

conditioning 10:00 [3]

track season means team core season!

Sunday Feb 26, 2017 #

running 37:31 [3] 4.0 mi (9:23 / mi)
shoes: Brooks Ravenna 7

quick short morning run before soccer

soccer warm up/down 30:00 [2]

soccer (game) 1:15:00 [4]

Frustrating 0-0 at half but we got 3 goals in the second half, 2 of which were assists from me. Wore a brace for my rolled ankle but got a good cleat to my other ankle... thanks #9...

Saturday Feb 25, 2017 #

running warm up/down 9:36 [2] 0.82 mi (11:42 / mi)
shoes: inov8 oroc 340

orienteering 1:01:25 [3] ***** 4.13 mi (14:52 / mi)
spiked:11/19c shoes: inov8 oroc 340

spiked a decent number but the ones I didn't spike, I REALLY didn't spike. Shaky on the first 9, mistakes on 4, 8, 9, 11, 14, and 19. Stopped between 3 and 4 to help a lost Kathy, and stopped when I saw Emma sprain her ankle between 8 and 9. (then I proceeded to forget my exact location and waste 3 minutes on 9.) Walked through some gross scummy water to 12 and almost fell through some ice on the way to 14 but nonetheless I had a ton of fun and this was one of the most enjoyable maps I've ever orienteered on!

My feet felt okayish on the course. I'm doing an actual run tomorrow so we'll see how they do but I think they're getting better.

running warm up/down 3:45 [1] 0.3 mi (12:30 / mi)
shoes: inov8 oroc 340

Open Women - Splits

Friday Feb 24, 2017 #

hiking 4:00:00 [2] 8.6 mi (27:54 / mi)
shoes: Brooks Ravenna 7

Easy hike up Rattlesnake with 2 teammates

soccer 1:20:00 [2]

Thursday Feb 23, 2017 #

alpine skiing 3:00:00 [3]

Just realized how stupid it is to log 7 hours of skiing if half of that is sitting on chair lifts!

cycling (spinning) 1:00:00 [3]

conditioning 10:00 [3]

Wednesday Feb 22, 2017 #

cycling (road) 53:27 [3] 10.65 mi (5:01 / mi)

Taking more time off of running for my feet. Gonna try running again on Friday

Tuesday Feb 21, 2017 #

xc skiing (rollerskiing) 55:57 [3] 6.8 mi (8:14 / mi)

con mi padre

C • Cross training 2

climbing (bouldering) 1:00:00 [3]

@Seattle Bouldering Project w/ some team buddies

Note

when soccer practice is cancelled because only 2 players show up.?.?.

C • Rough 3

Monday Feb 20, 2017 #

running 39:44 [3] 4.78 mi (8:19 / mi)
shoes: Brooks Ravenna 7

short Ron Regis since my feet were bothering me

conditioning 40:00 [3]

hit the YMCA post-run with a few teammates for funsies. There was this really cool moving climbing wall (i think it was called a treadwall) where you had to continuously climb and you could adjust the speed.

cycling (spinning) 20:00 [4]

used a weird-looking spinny bike thing bc my run was not sufficient aerobic exercise... rode medium pace for 10ish min then did 4 intervals of 1min hard, 1:30 rest. actually kinda tiring

Sunday Feb 19, 2017 #

orienteering race (relay) 24:10 [3] ** 3.5 mi (6:54 / mi)
19c shoes: Asics excite4 1

WIOL relay. I was pretty tired from yesterday so going slow. Totally botched #3, overshooting and overestimating the map scale, but I managed to catch people the rest of the way, though I never caught up to Patrick or anyone else in front.

Saturday Feb 18, 2017 #

running warm up/down 12:15 [2] 1.48 mi (8:17 / mi)
shoes: inov8 oroc 280

orienteering race 39:00 [5] **** 3.24 mi (12:02 / mi)
spiked:9/18c shoes: inov8 oroc 280

WIOL Champs at Lincoln Tree Farm. I never got into the race mode so I didn't feel like I was going super fast, but I was still tired at the end. It was tough running through the clear-cut areas where everything kind of looked the same. Went okay ish except for #7 which I wasted 4 minutes searching for. My feet were definitely hurting afterwards.

Friday Feb 17, 2017 #

running 38:20 [3] 4.45 mi (8:37 / mi)
shoes: Asics excite4 1

Mini-Q, taking it easy for my feet.

Thursday Feb 16, 2017 #

running 43:00 [3] 5.8 mi (7:25 / mi)
shoes: inov8 oroc 280

My body felt really dead today... the bottoms of my feet were aching all day, legs were cramping, and my back started to hurt during the run, so I took a stretch break halfway through and slowed down at the end.

soccer 1:30:00 [3]

Wednesday Feb 15, 2017 #

running 45:57 [3] 5.9 mi (7:47 / mi)
shoes: Brooks Ravenna 7

Long Lake Kathleen with Dhaman. Started out at a decent pace with the team but the hills killed me so we slowed down to a conversational pace.

running (strides) 2:04 [3] 0.33 mi (6:16 / mi)
shoes: Brooks Ravenna 7

Tuesday Feb 14, 2017 #

running 44:00 [3] 4.34 mi (10:08 / mi)
shoes: Brooks Ravenna 7

Adventure run with Brigitte. We were both pretty tired so it was an easy run with lots of ducking under branches and walking around lakes(I mean puddles)

Monday Feb 13, 2017 #

Note
(rest day)

tired

Sunday Feb 12, 2017 #

orienteering race (set-up) 18:00 [5] 1.7 mi (10:35 / mi)
shoes: inov8 oroc 340

Set-up. Really screwed up #11 but still ended up in third.

orienteering race (chase) 15:50 [5] 1.81 mi (8:45 / mi)
shoes: inov8 oroc 340

Won the chase! it was super tiring but I was able to push through the whole thing and keep good contact with my map.

orienteering (memory-o) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: inov8 oroc 340

super easy, did 3 memory-o loops before heading home.

Stage 4 - Setup - Elite Female - Splits

Stage 5 - Chase - Elite Female - Splits

Saturday Feb 11, 2017 #

orienteering 20:39 [5] 1.6 mi (12:54 / mi)
shoes: Asics excite4 1

Stage 2 not such a good race for me. Made a few mistakes and hesitated a lot.

orienteering 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Asics excite4 1

Easy route choice training with the juniors. We split after each control, walked at the same pace** to the next control, compared routes.

orienteering race (farsta) 14:03 [5] 1.59 mi (8:50 / mi)
shoes: Asics excite4 1

Stage 3 wasn't great either and once I started going to the last control instead of the first.

orienteering 20:00 [2] 1.61 mi (12:25 / mi)
shoes: Asics excite4 1

Control circle training at Poirier focusing on control codes and exit strategy.

orienteering 20:00 [2] 1.61 mi (12:25 / mi)
shoes: Asics excite4 1

Control circle training at Poirier focusing on control codes and exit strategy.

Stage 2 - Elite Female - Splits

Friday Feb 10, 2017 #

orienteering (line-o) 30:58 [2] 2.34 mi (13:14 / mi)
shoes: inov8 oroc 280

group line-o with Julia, Thomas, and Caroline

Stage 1 - Elite Female - Splits

Thursday Feb 9, 2017 #

running 56:30 [3] 7.3 mi (7:44 / mi)
shoes: Asics excite4 1

pollo with Sophia and Bailee. Again, lots of branches but it was fun!

Wednesday Feb 8, 2017 #

running 50:30 [3] 6.22 mi (8:07 / mi)
shoes: Asics excite4 1

Drug park with team. wet and lots of fun branches to climb over:)

Tuesday Feb 7, 2017 #

running 50:00 [2] 3.83 mi (13:03 / mi) +300m 10:30 / mi
shoes: Brooks Ravenna 7

Trail run in the snow with my dad. Steep hill+snow makes for a slow ascent

alpine skiing 3:00:00 [3]

Snow days mean time to ski!

Monday Feb 6, 2017 #

Note
(rest day)

So much snow trying to run was pointless. Does playing in it count?

C • Does it count? 1

Sunday Feb 5, 2017 #

alpine skiing 6:00:00 [2]

Got to a late start today with slow traffic coming up and it was PACKED! People were everywhere. Slightly annoying when you have gapers scraping their way down Niagara and other things they definitely shouldn't be on, but hey, it's a (somewhat) free country.

Saturday Feb 4, 2017 #

orienteering race 30:58 [5] ** 3.0 mi (10:19 / mi)
9c shoes: asics gel excite 3

Last WIOL of the season. Went pretty well, considering I got no warm up, missed my start, and forgot my bib. Surprisingly low technicality but running is what I'm good at :)

orienteering 53:38 [3] 4.54 mi (11:49 / mi)
shoes: asics gel excite 3

Was really tired from the varsity course so I took it a little easy on the long advanced. I totally bombed 2 thinking I could go through the light green, but I ended up thrashing through head-high bushes and climbing over logs.

Friday Feb 3, 2017 #

running 34:37 [3] 4.6 mi (7:32 / mi)
shoes: Brooks Ravenna 7

DQ by myself since I have to get to instructing pretty fast. Foot's feeling a lot better.

Thursday Feb 2, 2017 #

running 33:34 [3] 4.57 mi (7:21 / mi)
shoes: Asics excite4 1

10/10 would not recommend doing a long run on the track... I might try spinning tomorrow since my foot's still bugging me and I'd rather not die of boredom. Didn't help my mood that the soccer boys--who have terrible aim--nailed me with the ball while I was tryna run

C • :( 3

Wednesday Feb 1, 2017 #

running 37:42 [3] 5.04 mi (7:29 / mi)
shoes: Asics excite4 1

ran for a mile with the team but my foot was hurting me so I turned around and ran on the track. Feels like I stepped on a pebble really hard but it could also be from my ski boot... Weirdly, it hurts more walking than running.

conditioning 5:00 [3]

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