Training Log Archive: schristoph

conditioning 20:00 [2]

conditioning 25:00 [1]

running warm up/down 4:04 [1] 0.6 km (6:47 / km)
shoes: inov8 oroc 280

orienteering 1:01:00 [2] **** 4.08 km (14:57 / km)
9c shoes: inov8 oroc 280

Funny story I grabbed my orocs because they were dry aaand.... I left the soles at home and had to run without them. Yayyyyy!!!!
Another long training, focus on distance estimation. I really think I need to focus more on recognizing when to speed up and when to go slow, because I screwed up more controls than I didn't today. Physically felt fine but I kept having trouble reading.

orienteering 10:31 [3] *** 0.92 km (11:26 / km)
2c shoes: inov8 oroc 280

running warm up/down 11:47 [2] 2.0 km (5:54 / km)
shoes: Asics excite4 2

running intervals 23:44 [4] 4.47 km (5:19 / km)
shoes: Asics excite4 2

running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Asics excite4 2

conditioning 25:00 [2] 0.48 km (52:05 / km)
shoes: Asics excite4 2

orienteering 1:00:00 [1] 4.0 km (15:00 / km)
shoes: inov8 x talon 212

running 34:39 [2] 6.42 km (5:24 / km)
shoes: Asics excite4 2

Note
(rest day)

conditioning 25:00 [3]

orienteering 1:07:33 [3] **** 5.7 km (11:51 / km)
9c shoes: inov8 x talon 212

Long training with focus on green-yellow-red speed changes for controls. Even though I was slowing down for the circle I still struggled to read the detail on the map and connect it to what I was seeing.

running warm up/down 10:08 [2] 1.7 km (5:58 / km)
shoes: inov8 x talon 212

orienteering 46:31 [3] **** 4.23 km (11:00 / km)
11c shoes: inov8 x talon 212

Forest relay race training! We all did a mass start and I got too excited and followed the pack for a while, missing my trail and botching the first control. From there I kept making mistakes and being slow and hesitant. Finished super mad that I took 20 minutes longer than Erin's goal time and thought everyone was waiting for me but we all ended up making mistakes. Here's the link to our routes in case you want a giggle :) http://3drerun.worldofo.com/index.php?id=-431576&a...


control challenge: 413

running warm up/down 5:00 [1] 0.77 km (6:30 / km)
shoes: inov8 x talon 212

conditioning 40:00 [3]

running warm up/down 3:07 [1] 0.49 km (6:22 / km)
shoes: inov8 x talon 212

orienteering 1:05:56 [3] **** 7.06 km (9:20 / km)
10c shoes: inov8 x talon 212

Relaxed long training. I felt pretty good until 8 when I went a little too far on the ride (it didn't disappear) but I caught myself and backtracked across the spur. That threw me off a bit for 9 and I hesitated a lot in the circle. Approach for 10 was good but got in the wrong reentrant at the end.

orienteering 27:22 [3] *** 4.11 km (6:40 / km)
20c shoes: Asics excite4 2

Sprint course in Tampere focus on reading 1-2 legs ahead to create good flow. This went really well for me aside from turning WAY too early on the first control. Note: stairs are really slow!


Control challenge: 393

conditioning 30:00 [3]

running warm up/down 5:11 [1] 0.8 km (6:29 / km)
shoes: inov8 x talon 212

orienteering intervals 45:20 [3] 4.86 km (9:20 / km)
shoes: inov8 x talon 212

running warm up/down 6:01 [2] 0.91 km (6:37 / km)
shoes: inov8 x talon 212

orienteering 59:19 [2] **** 2.75 km (21:34 / km)
6c shoes: inov8 x talon 212

Easy course walking on 1:15000 in long terrain with Tyra and Julia. We went to the first few controls on the south part and hit some features we wanted to find.


Control challenge: 363

running warm up/down 7:37 [2] 1.35 mi (5:38 / mi)
shoes: inov8 x talon 212

conditioning 30:00 [3]

running warm up/down 10:00 [2]
shoes: inov8 x talon 212

orienteering (sprint) 36:00 [3] *** 6.3 km (5:43 / km)
37c shoes: Asics excite4 2

My watch overloaded on these so I'm guestimating the distance and time.
loop 1 (hand drawn): focus on route smoothing and reading everything.
loop 2: focus on reading the whole leg and looking up.
loop 3: focus on flow, reading the next leg and picking the best approach to a control for going to the next.
loop 4: combine everything
I felt good except 16 when I thought I could go by the stairs west of 13, and I missed the first gap between the buildings on 32, but overall the focuses went well. Calf still tight, I think I stepped weird yesterday.

running warm up/down 10:00 [2]
shoes: inov8 x talon 212

running warm up/down 15:00 [2]
shoes: inov8 x talon 212

orienteering 19:42 [3] *** 3.51 km (5:37 / km)
19c shoes: Asics excite4 2

Series of four 4-6 control mini courses with refocusing exercises in between.
course 1: 4:10 (.74k)
course 2: 4:27 (.92k)
course 3: 3:57 (.7k)
course 4: 4:01 (.77k)
I felt like I had good flow and reading ahead the whole way through. The only problem was 11- I thought I could get through on the edge of the pink but nope. Leg felt pretty tight but a lot better than this morning.


Control challenge: 357

running warm up/down 1:41 [1] 0.24 km (7:01 / km)
shoes: Asics excite4 2

conditioning 30:00 [3]

running warm up/down 11:51 [3] 0.94 mi (12:36 / mi)
shoes: inov8 oroc 280

orienteering 1:26:00 [3] *** 3.5 mi (24:34 / mi)
15c shoes: inov8 oroc 280

First training in Finland! Started with 3 mini loops focusing on distance estimation. I went pretty slow the first part to get used to the terrain. Second part I ran in a group with Sarah and Caroline taking turns leading or following without looking at the map. I kept getting thrown off with the bare rock areas.


Control challenge: 297

running warm up/down 6:21 [2] 0.81 mi (7:50 / mi)
shoes: inov8 oroc 280

orienteering 38:30 [3] *** 2.31 mi (16:40 / mi)
4c shoes: inov8 oroc 280

For this training we each picked our own 2-3k course from a set of controls. This one went pretty badly for me. I found 61 and 38 with not too much trouble other than the problem that I wrote the number 61 right in the way of my attack. I think I got off on my compass to 53 because I ended up in some weird marshy area that didn't match my map and eventually got to the clearcut west of the control. I found the circle from there but there was no marker, so I wasted another 10 minutes looking around and thinking I was lost before deciding I wasn't going to find it. 52 I got to the small hilltop just northwest of 52 and wasted a lot of time being disoriented, looking at the hill 52 was on and wondering where it was on the map before I saw Jan Erik get it and realized how stupidI was. We had to be back by 5:45 and it was already 5:50 so I had to cut my course there. Took a bad bearing out of 52 and somehow hit the south side of the yellow marsh. There were good parts but a lot of bad parts.

Control challenge: 301

orienteering warm up/down 8:53 [3] 0.96 mi (9:15 / mi)
shoes: inov8 oroc 280

Note
(rest day)

running 22:59 [2] 3.06 mi (7:31 / mi)
shoes: Asics excite4 1

running 36:00 [3] 3.56 mi (10:07 / mi)
shoes: Asics excite4 2

running 7:09 [2] 0.75 mi (9:32 / mi)
shoes: inov8 x talon 212

running 36:23 [3] 3.56 mi (10:13 / mi)
shoes: Asics excite4 2

running long 1:27:00 [3] 8.62 mi (10:06 / mi)
shoes: Asics excite4 2

running intervals 50:00 [5] 5.23 mi (9:34 / mi)
shoes: Asics excite4 2

orienteering 55:00 [2] *** 3.7 mi (14:52 / mi)
26c (rest day) shoes: Asics excite4 2

running warm up/down 7:39 [2] 1.1 km (6:57 / km)
shoes: inov8 x talon 212

orienteering intervals 54:09 [4] *** 4.38 km (12:22 / km)
18c shoes: inov8 x talon 212

running warm up/down 2:45 [3] 0.5 km (5:30 / km)
shoes: inov8 x talon 212

orienteering 45:00 [4] *** 2.5 mi (18:00 / mi)
12c shoes: inov8 x talon 212

running warm up/down 10:50 [1] 1.09 mi (9:56 / mi)
shoes: Asics excite4 2

orienteering 7:42 [4] *** 0.87 mi (8:51 / mi)
13c shoes: Asics excite4 2

running warm up/down 3:53 [1] 0.33 mi (11:46 / mi)
shoes: Asics excite4 2

orienteering 21:52 [4] *** 2.27 mi (9:38 / mi)
23c shoes: Asics excite4 2

hiking 1:42:52 [3] 3.96 mi (25:59 / mi)

hiking 1:22:00 [2] 4.0 mi (20:30 / mi)

other 20:00 [3]

conditioning 10:00 [3]

running warm up/down 10:54 [2] 0.8 mi (13:38 / mi)
shoes: inov8 x talon 212

orienteering 50:30 [4] *** 2.5 mi (20:12 / mi)
10c shoes: inov8 x talon 212

running warm up/down 2:00 [1] 0.24 mi (8:20 / mi)
shoes: inov8 x talon 212

conditioning 2:00 [3]

running warm up/down 23:00 [2] 2.72 mi (8:27 / mi)
shoes: Asics excite4 2

running intervals 28:26 [4] 3.6 mi (7:54 / mi)
shoes: Asics excite4 2

running warm up/down 15:11 [2] 1.7 mi (8:56 / mi)
shoes: Asics excite4 2

running 51:56 [3] 6.58 mi (7:54 / mi)
shoes: Asics excite4 2

running 1:07:34 [4] 6.72 mi (10:03 / mi)
shoes: Asics excite4 2

running 57:41 [3] 7.05 mi (8:11 / mi)
shoes: Asics excite4 2

running warm up/down 8:38 [1] 0.9 mi (9:36 / mi)
shoes: Asics excite4 2

orienteering 20:01 [5] *** 1.91 mi (10:29 / mi)
19c shoes: Asics excite4 2

running warm up/down 2:57 [1] 0.2 mi (14:45 / mi)
shoes: Asics excite4 2

orienteering 22:22 [4] 2.39 mi (9:22 / mi)
24c shoes: Asics excite4 2

hiking 2:00:00 [3] 5.0 mi (24:00 / mi)

running 54:35 [3] 6.84 mi (7:59 / mi)
shoes: Asics excite4 2

running 54:23 [3] 7.01 mi (7:45 / mi)
shoes: Asics excite4 2