Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 30 days ending Nov 30, 2016:

activity	#	time	miles		km		+m
running	27	20:35:16	151.28	(8:10)	243.46	(5:04)	230
hiking	2	5:00:00	10.0	(30:00)	16.09	(18:38)	550
soccer	2	3:00:00
orienteering	2	1:12:41	2.0		3.22
conditioning	2	16:00
Total	28	30:03:57	163.28		262.77		780

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Wednesday Nov 30, 2016 #

running 52:00 [3] 6.5 mi (8:00 / mi)
shoes: Asics excite4 1

dq w/teammates, then 2 laps of 200m buildups. cooled down barefoot on the grass since my shins were feeling tight and my ankle was hurting from practice yesterday.

Tuesday Nov 29, 2016 #

running 57:00 [3] 7.2 mi (7:55 / mi)
shoes: Asics excite4 1

lake boren

soccer 1:30:00 [3]

30 min warmup drills, then scrimmage with the '00s. I got cleated in the ankle pretty hard by their defender and it ended up bleeding through my sock...

Monday Nov 28, 2016 #

running 50:00 [2] 6.0 mi (8:20 / mi)
shoes: Asics excite4 1

my stomach was hurting so I did a shorter run and had to slow down in the middle.

Sunday Nov 27, 2016 #

running 1:02:00 [3] 7.12 mi (8:42 / mi)
shoes: Brooks Ravenna 7

shoes=mud

Saturday Nov 26, 2016 #

orienteering 30:00 [2] 2.0 mi (15:00 / mi)
shoes: Asics excite4 1

brought some of my xc teammates out to a permanent course to try orienteering.

running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Asics excite4 1

because why not run some more after you just ran?

Friday Nov 25, 2016 #

9 AM

running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Asics excite4 1

Thursday Nov 24, 2016 #

running 1:10:00 [3] 9.0 mi (7:47 / mi)
shoes: Asics excite4 1

run with 4 teammates and coach at rattlesnake- all uphill, then all downhill. I stuck with my 3 fast teammates for 3ish miles then fell back because my legs were feeling dead. Stretched at 4.5 then turned around and kept a steady fast pace down the hill.

Wednesday Nov 23, 2016 #

running 58:00 [3] 7.5 mi (7:44 / mi)
shoes: Asics excite4 1

DQ/Church with Kelsey and Brigette, plus 6 laps of 200m buildups and a small cooldown on the track

Tuesday Nov 22, 2016 #

running 1:02:00 [3] 7.25 mi (8:33 / mi)

slowish pollo

conditioning 6:00 [3]

team core

Monday Nov 21, 2016 #

running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Brooks Ravenna 7

short run with a teammate plus 4 laps of 200m buildups.

Sunday Nov 20, 2016 #

hiking 2:20:00 [3] 5.0 mi (28:00 / mi)

Saturday Nov 19, 2016 #

running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: inov8 oroc 280

orienteering race 42:41 [3]

First WIOL and first time orienteering since NAOC, I think! Mostly a non-technical course since earlier in the season the meets stay more on-trail. I had a couple bobbles including a mistake on 7 where I wasn't paying enough attention and headed off the trail too early, wasting 3-4ish minutes... I started out running pretty hard but I could feel the soreness from my longer runs this week. Flow was mostly okay other than the occasional bad route choice.

hiking 2:40:00 [3] 5.0 mi (32:00 / mi) +550m 23:51 / mi

Went out for a short backpacking trip to Gem Lake with 2 twins for their birthday and it was gorgeous! Snow was deep and good for snowmen, and everything was covered in snow and silent. Well worth a freezing night spent in a tent

Friday Nov 18, 2016 #

running 58:00 [3] 7.0 mi (8:17 / mi)
shoes: Asics excite4 1

long run, 4 100m strides on the track, 2 laps cool down

conditioning 10:00 [3]

4x10 push ups, 4x10 tricep dips

Thursday Nov 17, 2016 #

running 47:00 [3] 6.1 mi (7:42 / mi)
shoes: Asics excite4 1

Wednesday Nov 16, 2016 #

running 54:00 [4] 7.2 mi (7:30 / mi)
shoes: Brooks Ravenna 7

Fast and hilly maple hills! Feeling good I decided to run w/my 2 fastest teammates. It was a pretty good pace, and at the end the 4 people I was with decided it would be fun to book the last half mile... we probably did like 6:00 pace. My stomach started hurting me the last couple of miles and it's been a persistent problem so I might think about asking a doc.

C • Stomach 2

Tuesday Nov 15, 2016 #

running 55:00 [3] 7.0 mi (7:51 / mi)
shoes: Asics excite4 1

Monday Nov 14, 2016 #

running 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Asics excite4 1

DQ plus 2 strides on the track.

Saturday Nov 12, 2016 #

running 56:00 [2] 5.6 mi (10:00 / mi) +230m 8:52 / mi
shoes: Brooks Ravenna 7

easy hilly trail run with my dad

Friday Nov 11, 2016 #

running 35:00 [3] 4.5 mi (7:47 / mi)
shoes: Brooks Ravenna 7

Thursday Nov 10, 2016 #

running 24:00 [3] 3.0 mi (8:00 / mi)
shoes: Brooks Ravenna 7

had a test after school so I just ran till I met my teammates on their way back.

Wednesday Nov 9, 2016 #

running 1:05:00 [3] 7.4 mi (8:47 / mi)
shoes: Asics excite4 1

pollo with team

Tuesday Nov 8, 2016 #

running 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Brooks Ravenna 7

soccer warm up/down 30:00 [3]

soccer 1:00:00 [3]

Monday Nov 7, 2016 #

Note
(sick) (rest day)

Sunday Nov 6, 2016 #

running 43:00 [3] 5.0 mi (8:36 / mi)
shoes: Brooks Ravenna 7

Easy fun shakeout run with a couple teammates

Saturday Nov 5, 2016 #

running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Brooks Ravenna 7

running race 20:42 [5] 5.0 km (4:08 / km)
shoes: Nike Zoom w 4

Hardest race of my life.

First half mile was perfect at 3:12 but the mile was slower, 6:35. Second mile was even slower but my teammate and I were passing people, and we pushed the last mile to our limit. I didn't PR but it was good to experience that kind of exhaustion and excitement, plus winning 2nd for the team!

C • Dope 2

running warm up/down 20:00 [3] 2.5 mi (8:00 / mi)
shoes: Nike Zoom w 4

Friday Nov 4, 2016 #

running (course preview) 30:00 [3] 3.4 mi (8:49 / mi)
shoes: Brooks Ravenna 7

Thursday Nov 3, 2016 #

running 38:34 [3] 4.7 mi (8:12 / mi)
shoes: Asics excite4 1

last practice before state :)

running 20:00 [3] 2.3 mi (8:42 / mi)
shoes: Brooks Ravenna 7

2x400 1s/100 faster than race pace, 3x300 2s/100 faster than race pace, 2x200 buildups

92s, 66s, 39-40s

last xc workout with the seniors! :(

Wednesday Nov 2, 2016 #

running warm up/down 17:00 [2] 1.9 mi (8:57 / mi)
shoes: Brooks Ravenna 7

Tuesday Nov 1, 2016 #

running 48:00 [3] 6.0 mi (8:00 / mi)
shoes: Brooks Ravenna 7

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