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Training Log Archive: schristoph

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  running27 22:12:45 154.39(8:38) 248.47(5:22) 107
  hiking6 16:05:29 44.99(21:28) 72.4(13:20) 447
  climbing5 5:40:00
  conditioning12 2:10:00
  cycling2 1:03:45 11.53(5:32) 18.56(3:26)
  swimming3 51:35 1.15(44:52) 1.85(27:53)
  Total43 48:03:34 212.06 341.28 554
  [1-5]43 47:53:34

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Sunday Sep 30, 2018 #

11 AM

hiking 1:45:00 [2] 8.6 km (12:13 / km)
shoes: Asics GT-2000 6

Cold hike down in the SNOW
4 PM

swimming 18:00 [3] 0.8 km (22:30 / km)

No one wanted to run with me, it's cold af outside, and I got hit by a car the other day, so I decided to cross train it out and swim instead. Even though I really wanted to get my running mileage this week, I think it's good for me to take a chill weekend with low-impact training.

Saturday Sep 29, 2018 #

hiking 2:05:00 [2] 8.6 km (14:32 / km)
shoes: Asics GT-2000 6

Backpacking up at Hyalite with Aly, Kieran, Connie, and Jaiden! Absolutely gorgeous at Heather Lake. Calf and knee were sore at times but felt good for the most part

Friday Sep 28, 2018 #

8 AM

running 26:02 [2] 4.87 km (5:21 / km)
shoes: Saucony Kinvara 8

Slow to the track, a few laps, back. Both knees hurt a little, R from crash, L just due to past knee problems. R shin/calf area sore. Also I keep forgetting to log this but both ankles have been lowkey bugging me on runs since NAOC. I know I rolled an ankle in the long (maybe both can't remember) but the stiffness hasn't gone away yet so I'm considering starting up both ankle and knee exercises again.
9 AM

conditioning (pedestal core) 4:00 [1]

Thursday Sep 27, 2018 #

running 37:22 [2] 6.45 km (5:48 / km)
shoes: Saucony Kinvara 8

chill morning run with Serafina, Matt, and Alyssa

Note

Siri's string of bad luck continues: First, technology hates me: my laptop crashed on Friday, I took it in, hard drive is shot and they doubt they can even recover data, and now my phone crashes every time I open apps and the internet. And THEN today I got hit by a car when I was biking to a meeting, they were pulling out of a driveway and didn't see me. So not only is my body achy but my derailer is poking into my rear tire, and my once-white shirt is now brown and holey. Might swim tomorrow instead of running, depends how I feel. Yay.
C • ... 7

Wednesday Sep 26, 2018 #

8 AM

running warm up/down 21:03 [2] 3.8 km (5:32 / km)
shoes: Asics GT-2000 6

running intervals 34:48 [4] 7.62 km (4:34 / km)
shoes: Asics GT-2000 6

24 minute tempo of alternating 3-minute intervals at 4:00 pace and 4:30-4:40 pace. Did this on the flattish trails East of Peet's Hill. Used my watch to check distance every minute (.25k for the faster ones, .21-.22k for slower). This was hard. And cold. (There's frost on the ground and snow in the mountains.) But I really enjoyed it.
PACES: 4:01, 4:28, 3:58, 4:39, 4:06, 5:09, 3:58, 4:44.
Felt great first and second set, but on both 3 and 4 of the 4:00/k I was exhausted and my stomach felt terrible exactly 2:30 in, stopped both times for a few seconds (so close I know). So that sucked. Also the third slower pace was wayyyy too slow but I figured better to slow down on the "rest" intervals than on the faster ones.
Followed by 2 sets of 60, 45, 30 seconds with 1min jog between

running warm up/down 21:43 [2] 3.94 km (5:31 / km)
shoes: Asics GT-2000 6

Aaaaand Siri gets too much mileage again!!
10 AM

conditioning (pyramid core) 10:00 [3]

up to 15 push ups twice
8 PM

climbing 40:00 [2]

hit the gym for a bit, took a homework break, climbed a bit more

Tuesday Sep 25, 2018 #

7 AM

running 44:53 [3] 8.18 km (5:29 / km)
shoes: Asics GT-2000 6

Morning run with Serafina and Matt, saw Molly a mile out and she joined in
5 PM

running 48:23 [2] 8.78 km (5:31 / km)
shoes: Saucony Kinvara 8

Easy afternoon run with tri. Should take into consideration that I'm running on Tuesday evenings, so I don't need as much or any mileage on Tuesday mornings.

Monday Sep 24, 2018 #

running 50:32 [3] 9.73 km (5:12 / km)
shoes: Asics GT-2000 6

morning run alone before a busyish day

conditioning (plyometrics) 25:00 [4]

Same routine, did the full 3 sets this time. 100% Killer.

Sunday Sep 23, 2018 #

climbing (outdoor) 45:00 [3]

OUTDOOR OUTDOOR OUTDOOR
this was soooo fun. hiked in about a mile and struggled to find Ant Wall but once we got there, the 6 of us took turns on the 5.7 and then the 5.9. Did both, 5.9 was a bit scary, but it was a really fun slab with tiny crimps and toe holds. Gotta practice belaying and get a harness and sport rack somewhere

Note

training WILL be better this week. The effort, workouts, core, plyo, and body strength elements are all there, but I need to work on planning out weekend runs and doing armchair. Also gotta figure out my life because big exams and labs this week :(

Saturday Sep 22, 2018 #

running warm up/down 22:13 [2] 3.44 km (6:27 / km)
shoes: Asics GT-2000 6

running race 21:06 [5] 5.0 km (4:13 / km)
shoes: Asics Hyper Speed 7

ITS RACING SZN GUYS. Well, kinda. This was tough because I immediately took second position and maintained that alone for the majority of the race, until the wheels came off with 400m to go and the man behind me passed me (first place was some freshman guy ALSO from WA who ran a sub 16 in cross last fall). I positive split the whole thing, and although it was fun, I wanted to be under 20 minutes, and the goal was to compete, but there was no one around to compete with. Also gotta get the pre-race prep and mentality down again.

running warm up/down 20:57 [2] 3.29 km (6:22 / km)
shoes: Asics GT-2000 6

climbing 2:00:00 [2]

some good technical routes, a couple dynos, more new friends, fingers and forearms dead.

running 8:25 [3] 1.6 km (5:16 / km)
shoes: Asics GT-2000 6

Friday Sep 21, 2018 #

running 37:39 [2] 6.59 km (5:43 / km)
shoes: Asics GT-2000 6

run to track, 4 strides, and back with Serafina

conditioning (core) 4:00 [2]

Thursday Sep 20, 2018 #

running 47:37 [3] 9.65 km (4:56 / km)
shoes: Asics GT-2000 6

Matt and Sean took it out wayyy fast. I turned around at 3 because my 5k is this Saturday and I went easy by myself on the way back. But I wasn't about to show some random boys that I couldn't keep up with a 7:10 pace...

swimming 21:51 [3] 0.7 km (31:13 / km)

swimming is hard.
I think this went better than last time though? And I ate before so I had more time to swim before class.

Wednesday Sep 19, 2018 #

running warm up/down 11:28 [2] 2.09 km (5:29 / km)
shoes: Asics GT-2000 6

running intervals 38:08 [4] 8.62 km (4:25 / km)
shoes: Asics GT-2000 6

3-2-1 at interval pace with 90s rest, 10min tempo, 3-2-1, 6x30-30s

Paces (per km):
4:24, 4:09, 3:56
4:14
3:54, 4:11, 3:36
30-30s were all around 3:30

First 3-2-1 was a bit slow, did them in a hilly park and ran willy-nilly around trees, up and down hills, was fun. Tempo felt good at first, but once I headed out of the shelter of Peet's Hill, I was facing a massive headwind which made it 100x harder work. My stomach also hurt to the point where I had to stop mid tempo, which is always discouraging. I'm actually really impressed with the 4:14 pace given the headwind. For the second 3-2-1, the 2 minute was all headwind, and the 1 minute the wind sped me up.

running warm up/down 15:17 [2] 2.75 km (5:33 / km)
shoes: Asics GT-2000 6

climbing 45:00 [2]

chill day, met some pals at the MSU gym, tried some new routes

Tuesday Sep 18, 2018 #

running 38:24 [2] 7.05 km (5:27 / km)
shoes: Asics GT-2000 6

cold ass run with Serafina and James
C • Ass run 2

conditioning (core) 5:00 [2]

Monday Sep 17, 2018 #

running 50:34 [3] 9.81 km (5:09 / km)
shoes: Asics GT-2000 6

ha I ran g kilometers today
C • Damn 4

conditioning (plyometrics) 16:30 [4]

2 sets this time. Used 2 8-lb dumbells again. Sore all day from this

Sunday Sep 16, 2018 #

hiking 2:04:00 [3] 6.5 km (19:05 / km)

Up Baldy with Kieran and Aly! Cool views. Trail was very steep and kinda sucked to hike up

hiking 1:43:00 [2] 7.11 km (14:29 / km)

The down climb. Very steep and sucked even more to go down. *hike didn't suck but calves and knees disliked*

conditioning (core) 6:00 [3]

6 minute abzzzz

Note

skipped running today since I only needed 3 more miles to hit 40 for the week, and the hike was pretty legit. For mileage purposes I'm thinking hold 40 since I'm gonna be hiking, biking, swimming, and enough stuff to supplement running that hitting 50 won't be super necessary.

Note

I watched my pals on the MSU xc team race their season opener yesterday and it made me miss xc and racing and my team :/ Really leaning towards walking on next year

Saturday Sep 15, 2018 #

running long 1:31:00 [2] 17.09 km (5:19 / km)
shoes: Asics GT-2000 6

This run started out great. Found a new park, did a lil loop, found a port-a-potty, headed out on the cow trails (disclaimer: the upperclassmen from tri club told me that the cows in the hills east of campus do not give a shit, so I just ran right past them. They were right.), then took a trail I had ran past but not gone on. My stomach started acting up on the cow trails right before Kagy, but it got worse on the trail in the Painted Hills neighborhood. I probably stopped a total of 10 times on this run. One was to look at a red fox, so that was cool. The other nine were for my stomach, so that sucked. Despite all the pain and discomfort it was a really cool run. After I was at 90 min and 17k I decided to just walk the rest of the way back to the Quads.. better luck next time. :/

conditioning (core) 5:00 [2]

Friday Sep 14, 2018 #

running 34:12 [2] 6.55 km (5:13 / km)
shoes: Saucony Kinvara 8

Another early morning run with Serafina. Ran down 11th, up the neighborhood trails, stopped at the track and did 4 strides. @Erin I know we said no track workouts but the track is reeeaaaallllyyyyy nice

Note

exhausted bc school is getting legit and sleep is a struggle and so is trying to train and make friends and go to 50 million club meetings
C • So busy 10

conditioning (stretching/rolling) 10:00 [0]

Thursday Sep 13, 2018 #

7 AM

running 48:30 [2] 9.24 km (5:15 / km)
shoes: Asics GT-2000 6

Chill morning run with a new friend from Engineers Without Borders!
C • new friend 3

Wednesday Sep 12, 2018 #

7 AM

running warm up/down 16:50 [2] 2.77 km (6:05 / km)
shoes: Asics GT-2000 6

running intervals 41:41 [4] 8.01 km (5:12 / km)
shoes: Asics GT-2000 6

8x3min tempo pace with 90s rest, then 6x30sec on/off.
Based off of last fall's 5k PR, my tempo pace should be around 4:10. I tried but it's hard to run based of of a garmin pace since it's not always accurate.
Paces for 3min intervals: 4:23, 4:21, 4:04, 4:18, 4:34, 4:23, 4:08, 4:00
Felt good, legs got a little heavy around the 5th one

running warm up/down 12:33 [2] 2.24 km (5:36 / km)
shoes: Asics GT-2000 6

Tuesday Sep 11, 2018 #

7 AM

running 38:24 [3] 7.56 km (5:05 / km)
shoes: Saucony Kinvara 8

Morning run with Serafina!
12 PM

conditioning 15:00 [3]

Hit the gym between classes. Only did 1 set of my plyo workout since I'm just getting started and don't want to die. Will increase each week to 3 sets

conditioning (core) 15:30 [3]

IronStrength core routine
5 PM

running 37:30 [2] 6.63 km (5:39 / km)
shoes: Asics GT-2000 6

easy run with tri.

Monday Sep 10, 2018 #

Note
(rest day)

Planned on running at 6pm with the trail club, but around 5:30 my dorm's fire alarm went off because someone apparently overstuffed the washer, which caused the motor to burn out and create an electrical fire. I don't think there were any flames because there's no visible damage, but regardless 6 fire engines came and I couldn't access my running gear so ended up getting food and playing ERS instead.

Sunday Sep 9, 2018 #

running long 1:24:18 [2] 14.78 km (5:42 / km)
shoes: Asics GT-2000 6

Long run with Laina and Kieran. Laina showed us around some of the trails in Northern Bozeman. Stomach was meh the last couple miles

Saturday Sep 8, 2018 #

8 AM

hiking 2:44:00 [2] 12.29 km (13:21 / km)

Honors College weekend camp at Hyalite, climbed Hyalite peak today! ~8 miles up. Gorgeous day, awesome cliffs
1 PM

hiking 2:23:00 [2] 12.36 km (11:34 / km)

...and back down after pictures and a sunny mountaintop nap :)

Friday Sep 7, 2018 #

7 AM

running 1:00:34 [3] 11.48 km (5:17 / km)
shoes: Asics GT-2000 6

Things that put me in a good mood:
- early morning runs in the hills of Bozeman
- encountering potentially good terrain for an orienteering map (!!!)
- greeting random strangers :)

Things that scare me:
- cows chilling on the trail
- when I have the walk sign on but some lady making a left turn off the main road isn't paying attention and almost decks me and 2 bikers with her pickup... :O
I guess as much as people are really runner/biker friendly here, you still have to be aware and on your guard at all times. Yikes.
9 AM

conditioning (core) 4:00 [2]

pedestal core

Thursday Sep 6, 2018 #

8 AM

running 47:17 [3] 9.72 km (4:52 / km)
shoes: Saucony Kinvara 8

ughhhh this could have been such a good run. shoulda at least used the bathroom and drank some water before I headed out, stomach was not happy even after I stopped to pee in the woods. :/ Started slow enough, at some point built up to 6:30 pace, then stomach was like NOPE, cue periodic stops for the rest of the run. Average pace decent ish considering a lot of slowdowns but I still wanna get this figured out somehow because it's a real pain. Pun intended.
C • FODMAPs? 2
6 PM

swimming 11:44 [3] 0.35 km (33:31 / km)

350m swim with tri team lol. Thursdays are swim practice and they start at 6:15, but I have class at 7:10, and we started a lil late so I only had about 15 mins in the pool. This was hella killer, didn't even do the full 400m warmup, but had to stop to breathe and chill after 100m. Yikes. But hey ya gotta start somewhere right

and @Ketchup how do i avoid muscle mass gain from swimming plz assist
C • Avoiding muscle gain from swimming 2

Wednesday Sep 5, 2018 #

6 PM

conditioning (core) 10:00 [3]

With the nordic club team!

running 37:31 [2] 6.42 km (5:51 / km)
shoes: Saucony Kinvara 8

Easy out and back with the nordic club
7 PM

climbing 1:30:00 [2]

Tuesday Sep 4, 2018 #

8 AM

running 36:01 [2] 5.82 km (6:11 / km)
shoes: Saucony Kinvara 8

Easy slow morning run. Took all my vitamins right before going out on an empty stomach which was a MisTaKe
5 PM

cycling (triathlon) 45:53 [2] 13.0 km (3:32 / km)

tri pract round 2. practiced transitions, did a super short running loop bc I don't need more mileage. I'm neglecting the running mileage I get from these practices (although over time they will add a bit onto my week and my shoes). Oh well. Any ideas on how to log activity for a sport of multiple sports?? Also any ideas on how to do biking training without gaining muscle mass?
C • Muscle Mass 7
C • Logging 4

Monday Sep 3, 2018 #

Note

GOAL FOR THIS WEEK: 35-40 miles, 3x core, 1x arm day, 1x easy plyo day
8 AM

running 36:08 [2] 6.44 km (5:37 / km)
shoes: Asics GT-2000 6

Easy morning run with Aly, Sean, and Matt.
11 AM

hiking 3:21:29 [1] 16.94 km (11:54 / km) +447m 10:30 / km
shoes: Asics GT-2000 6

Hike up the Bear Canyon trail with Aly and Kieran! Aly had to get back for an XC team meeting, so we didn't get all the way to the lake, but it was a fun time anyway.
5 PM

cycling 17:52 [3] 5.56 km (3:13 / km)

Tri club biking + biking to and from tri club. We practiced transitioning, which meant pretend swim -> run barefoot to your bike and get your gear on and go ride a small loop -> come back and run your bike to the rack, get your running gear on, and go run a small loop. Did it 1x, everyone else did 3x but I had to speed ride back to campus to make the Trail Junkies running club run

running 5:00 [3] 1.2 km (4:10 / km)

Tri club running
6 PM

running 27:11 [2] 5.08 km (5:21 / km)
shoes: Asics GT-2000 6

Run with Trail Junkies. Super slow, got to talk to some people, but a lot of the more experienced runners weren't there because they were resting after a 50k trail race yesterday. Had to turn back early to shower at the rec center, grab food, and make an honors college meeting
C • Busy af 6

Sunday Sep 2, 2018 #

running 1:21:31 [2] 14.18 km (5:45 / km) +107m 5:32 / km
shoes: Asics GT-2000 6

Long run day! First 3-4 miles with the squad, then Logan and I kept going. Keeping my long runs shorter and more relaxed until I build my mileage up to 50, so 2-3 weeks.

My hair was in a braid and the hairband fell out around 2 miles in, so I went through a strange progression of holding my hair -> tying it with a piece of string Kieran found on the ground -> tying it with a rubber band I found on the ground -> after that one broke, tying it with another rubber band, which stayed the rest of the run. Ah good times

Note

Evening bike up Peets hill with Danny, found a little outdoor climbing rock on the Gallagator on the way back

Saturday Sep 1, 2018 #

Note
(rest day)

Took the day off of running for long run and mileage coordination purposes. Tried fly fishing for the first time, was peaceful and interesting but would not necessarily call it "fun"

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