Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 30 days ending Sep 30, 2016:

activity	#	time	miles	km	+m
running	27	22:35:09	162.67	261.79
orienteering	3	3:20:21	6.09	9.8	110	25c
conditioning	13	2:43:00
climbing	1	2:00:00
Total	30	30:38:30	168.76	271.59	110	25c

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Friday Sep 30, 2016 #

running 1:07:00 [3] 8.0 mi (8:22 / mi)
shoes: asics g-1000 3

Long run day (Pollo) followed by strides on the field and 3 laps around the turf.

conditioning 12:00 [3]

team core

Thursday Sep 29, 2016 #

running warm up/down 13:30 [2] 1.5 mi (9:00 / mi)
shoes: asics g-1000 3

running intervals 25:00 [5] 3.5 mi (7:09 / mi)
shoes: asics g-1000 3

3x800m upper grass fields, 3x800m track 1min rest between each
Goal splits: 5s slower per 8 than race pace, 5s faster than race pace (I set my race pace as 6:40, so goal paces were 3:25 and 3:15)

3:20, 3:25, 3:23
3:07, 3:15, 3:12

Awesome workout! Felt tired but great each interval. I haven't had a good workout yet this season so I was super happy with how this one went.

running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
shoes: asics g-1000 3

conditioning 15:00 [3]

team core

Wednesday Sep 28, 2016 #

running 47:00 [3] 5.5 mi (8:33 / mi)
shoes: asics g-1000 3

Stayed making up Spanish later than I thought and ended up having to run a very boring run by myself. :(

Tuesday Sep 27, 2016 #

running warm up/down 13:50 [2] 1.6 mi (8:39 / mi)
shoes: asics g-1000 3

running intervals 30:00 [4] 3.5 mi (8:34 / mi)
shoes: asics g-1000 3

3 circuits of: ~1200m uphill & around a pond, easy downhill, ~1200m winding through the woods, repeat

Honestly felt terrible during the workout. I completed the first circuit in okay time, but after that my legs felt completely dead and I felt exhausted in general. Maybe getting 9 hours of sleep in the last 2 days isn't great...

running warm up/down 15:00 [2] 1.3 mi (11:32 / mi)
shoes: asics g-1000 3

Monday Sep 26, 2016 #

running 45:00 [3] 5.5 mi (8:11 / mi)
shoes: asics g-1000 3

Sunday Sep 25, 2016 #

running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: asics g-1000 3

orienteering race 17:06 [5]
shoes: asics g-1000 3

This race went pretty well! I made a mistake at 18 and went to the wrong side of a concrete wall and probably cost me between 5-10 seconds. Other than that flow felt pretty smooth.

running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: asics g-1000 3

orienteering race (sprint relay) 15:01 [5]
shoes: asics g-1000 3

Overall the race went okay, but I made a couple mistakes: got confused on #1 since everyone ahead of me was going the same way, so I assumed I had the same control and got confused once I saw they were going somewhere other than #1 on my map. I also went out to the road on 16-17, which I might have done differently if I had read ahead, but also I blew past my turn and lost two or three seconds there.

Sprint - Green Z (WRE) - Splits

Saturday Sep 24, 2016 #

Long - Green Z (WRE) - Splits

Friday Sep 23, 2016 #

orienteering warm up/down 20:00 [2]
shoes: Inov8 x-talon 212

running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 x-talon 212

orienteering race (middle) 48:00 [4] 3.7 km (12:58 / km) +110m 11:18 / km
shoes: Inov8 x-talon 212

Navigation was smooth until control 8. I guess it was lucky I didn't screw up sooner but I just felt disconnected the whole time, and 8 was where I lost track of where I was on the map, thought I had the right marsh, and wasted 8 minutes figuring out that it wasn't. Some confusion at 3, 13, and 16- overall my focus was just not great.

running warm up/down 4:10 [1]
shoes: Inov8 x-talon 212

Middle - Green Z - Splits

Thursday Sep 22, 2016 #

6 AM

running 26:00 [2] 3.0 mi (8:40 / mi)
shoes: asics g-1000 3

got a quick run in before my flight

Wednesday Sep 21, 2016 #

running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: asics g-1000 3

running race 21:27 [4] 5.0 km (4:17 / km)
shoes: Nike rival MD 7

We got to the meet 20 minutes before my start, so not much of a warm up and no time to stretch or do dynamics (not like that's an excuse.) I really, really wanted to beat 21 today and my plan was a 6:40 first mile; last Saturday it was 6:20 and didn't feel hard, but I came in at 6:50 and got no splits after that. I was definitely tired but don't feel like I pushed myself.

running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: asics g-1000 3

Tuesday Sep 20, 2016 #

running 40:00 [2] 5.0 mi (8:00 / mi)
shoes: asics g-1000 3

short run plus 2 buildups on the track. easy day to prep for race tomorrow

conditioning 10:00 [3]

6 minute abs and hip/ knee exercises with the freshies and sophomores

Monday Sep 19, 2016 #

running intervals 1:00:00 [4] 7.0 mi (8:34 / mi)
shoes: asics g-1000 3

warmup, on track: 2x1200 (3:55, 3:53), on upper grass field: 2x1000 (4:25, 4:19) on trails: 10 hill sprints, cool down

This workout felt pretty good, a lot better than a week ago, but it was really weird that my 1000s took longer than my 12s. The upper field has thick grass, lumpy ground, and gravel, but still...

conditioning 20:00 [3]

team core and hip exercises

Sunday Sep 18, 2016 #

12 PM

climbing 2:00:00 [3]

at the gym with B and K. my arms are definitely out of climbing shape

3 PM

running 55:12 [3] 6.0 mi (9:12 / mi)
shoes: asics g-1000 3

shakeout trail run

Saturday Sep 17, 2016 #

running warm up/down 18:00 [3] 2.0 mi (9:00 / mi)
shoes: asics g-1000 3

running race 21:05 [4] 5.0 km (4:13 / km)
shoes: Nike Zoom w 4

Definitely really wanted to beat 21 minutes today. My pr from last year at subs was 20:49 ish, and I guess I figured I'd gotten a lot faster since my first year of cross country, so I was sure I could get sub 21.

Overall the girls' varsity team did really well, with 4 girls getting big prs, and we won the meet for our division!

C • 21 3

running warm up/down 19:30 [2] 2.0 mi (9:45 / mi)
shoes: asics g-1000 3

Friday Sep 16, 2016 #

running 40:47 [2] 5.0 mi (8:09 / mi)
shoes: asics g-1000 3

Easy team run before the meet tomorrow. I felt pretty good and my cold is almost over! Tried out my new spikes back at the track just to feel them out.

conditioning 5:00 [3]

Thursday Sep 15, 2016 #

running 57:00 [3] 7.4 mi (7:42 / mi)
(sick) shoes: asics g-1000 3

Irish skyfire warmup-- we passed the middle schoolers on their xc run! back at the track we did 2 800s at race pace (3:10-3:12) and cooldown. cold is definitely going away

conditioning 20:00 [3]

team core

Wednesday Sep 14, 2016 #

running tempo 45:00 [4] 6.0 mi (7:30 / mi)
(sick) shoes: asics g-1000 3

My favorite run, a really scenic road along the river that goes past pastures and woods. I wanted to take it easy with my cold and do a shorter tempo, so I went out 3 miles and tempoed back 2 with a teammate, probably around 6:50 ish pace. Felt okay but I had to resort to blowing my nose into my shirt at the turnaround point. . . .

conditioning 10:00 [3]

Pyramid core up to 20 push ups

Tuesday Sep 13, 2016 #

running 37:00 [3] 4.7 mi (7:52 / mi)
(sick) shoes: asics g-1000 3

Monday Sep 12, 2016 #

running 45:00 [3] 5.0 mi (9:00 / mi)
(sick) shoes: asics g-1000 3

3x1200s. This workout was honestly terrible. I felt congested, my stomach was hurting, my shins were super tight, and my whole body started to ache after the first 1200. Funny that everyone else on the team had a crappy workout too, some injured, some just not feeling it.

conditioning 6:00 [3]

team core

Sunday Sep 11, 2016 #

conditioning 15:00 [1]
(sick)

easy back exercises. I'm still sick with a sore throat and congestion, but hopefully it's just a cold.

Saturday Sep 10, 2016 #

running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: asics g-1000 3

running race (relay) 14:30 [4] 2.0 mi (7:15 / mi)
(sick) shoes: asics g-1000 3

I'm feeling sick today so I decided to start out slower, especially since it was more of a fun invite, but I felt really good and could have gone a lot faster (except for trudging through the lake!)

running warm up/down 33:00 [3] 4.0 mi (8:15 / mi)
shoes: asics g-1000 3

Friday Sep 9, 2016 #

running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: asics g-1000 3

C • Sat race 4

conditioning 20:00 [3]

team core and hip strengthening exercises

Thursday Sep 8, 2016 #

running 1:08:00 [4] 8.5 mi (8:00 / mi)
shoes: asics g-1000 3

5 mile run/warmup, Lake Kathleen. Back at the track we did 6 400-meter buildups, slowing down at the 400 mark and starting the next buildup from there. Off-campus cool down

Wednesday Sep 7, 2016 #

running warm up/down 17:00 [2] 2.0 mi (8:30 / mi)
shoes: asics g-1000 3

running race 13:08 [4] 2.0 mi (6:34 / mi)
shoes: asics g-1000 3

First race! Our coach told us to treat it as a long, fast tempo, which felt good because it was 2 miles so we got a feel for carrying that pace for a full 5k in the future.

running warm up/down 20:00 [2] 2.3 mi (8:42 / mi)
shoes: asics g-1000 3

Tuesday Sep 6, 2016 #

running 48:00 [3] 6.0 mi (8:00 / mi)
shoes: asics g-1000 3

conditioning 10:00 [3]

round-the-circle team core

Monday Sep 5, 2016 #

running tempo 1:09:00 [4] 8.12 mi (8:30 / mi)
shoes: asics g-1000 3

Team workout at Maple Hills park:
warmup
5 on (3 break), 4 on (2 break), 3 on -tempo
easy run to the trails where we did a 1.5 mile tempo
2 hill sprints on the trails
cool down

C • Workout 1

Sunday Sep 4, 2016 #

running 1:09:00 [3] 8.1 mi (8:31 / mi)
shoes: asics g-1000 3

Sunday trail run with a couple of teammates. I felt really good and strong up most of the hills.

Saturday Sep 3, 2016 #

orienteering 1:40:14 [3] 6.1 km (16:26 / km)
25c shoes: Inov8 x-talon 212

Super fun orienteering at Jungle Creek... until it started raining around my 20th control! Went through the next two soaking wet and grumbling, then realized it was weirdly fun!

C • Rain 1

6k - Splits

Friday Sep 2, 2016 #

running 1:02:00 [3] 8.0 mi (7:45 / mi)
shoes: asics g-1000 3

Jimmy with the team

conditioning 10:00 [3]

Thursday Sep 1, 2016 #

running 1:10:00 [4] 8.0 mi (8:45 / mi)
shoes: asics g-1000 3

3x800 on track and 3x1000 on upper grass fields. In the rain. Which wouldn't be a bad thing, except the upper field has this nasty green slime/scum on it that is extremely slippery when wet. Hence, not a runner's best friend when trying to go fast.

conditioning 10:00 [3]

team core!!!

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