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Training Log Archive: schristoph

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
running	24	21:16:24	144.11	(8:51)	231.93	(5:30)	205
climbing	6	6:50:00
conditioning	18	6:15:00
hiking	2	6:00:00	14.31	(25:10)	23.02	(15:38)
orienteering	1	1:17:47	3.03	(25:39)	4.88	(15:56)
swimming	1	53:30	1.46	(36:38)	2.35	(22:46)
xc skiing	1	35:00	3.11	(11:16)	5.0	(7:00)
Total	49	43:07:41	166.02		267.18		205
[1-5]	48	41:17:41

4:01

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Friday Nov 30, 2018 #

9 AM

running 41:56 [3] 8.81 km (4:46 / km)
shoes: Asics GT-2000 6

With Dwyer S of campus. Told him to lead the way since I ALWAYS decide where to go, but he ended up missing all the trails and taking us on some janky mess of all the gross, busy, sidewalk-less roads. And Dwyer NEVER TALKS on runs. So yay

Thursday Nov 29, 2018 #

7 AM

running 35:04 [3] 6.79 km (5:10 / km)
shoes: Asics GT-2000 6

Ah 7am runs, you know when you feel so WOKE that you're just nonstop HYPE? Yeah. Laughed my head off for two miles straight for no reason whatsoever, Matt and Serafina were rightfully concerned

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

2 PM

conditioning (core) 4:00 [2]

Wednesday Nov 28, 2018 #

9 AM

running warm up/down 5:58 [2] 1.05 km (5:41 / km)
shoes: Saucony Kinvara 8

running intervals 58:46 [4] 10.52 km (5:35 / km)
shoes: Saucony Kinvara 8

8x 90-60-30s on with 90s rest. My friend Sean was maybe going to join, but I never heard from him in the morning so went out alone. Enjoyed this a lot more than I thought I would. Stomach felt great, only stopped briefly during recovery to blow all the snot outta my nose. Didn't really pay attention to paces since the snowy paths had a lot of slideback (if that's a word haha).
Paces (per k):
4:01, 3:52, 3:39
3:55, 3:48, 3:52
4:04, 4:21, 3:29
3:57, 3:32, 3:36
3:54, 3:57, 3:39
3:55, 3:47, 3:33
3:47, 3:35, 3:26
3:58, 3:39, 3:17

C • Damn slidebacks 8

running warm up/down 7:25 [2] 1.3 km (5:42 / km)
shoes: Saucony Kinvara 8

12 PM

conditioning (lifting) 25:00 [3]

Deadlifts: 2x5, 95lbs
Stepback lunge w/BOSU ball: 3x10, 30lbs
Power cleans: 3x4, 50lbs
Goblet squat: 1x20, 30lb
Push press on BOSU ball: 2x10, 30lbs
Beast makers: 2x12, 15lbs

I'm STOKED for Sprint SF and training this spring and JWOC (and WOC?)

Tuesday Nov 27, 2018 #

Note

Been thinking and realized my stomach has been overall very happy for the last month or so!?
Possible explanations:
- going vegetarian
- milk-free (but I eat yogurt so idk)
- less sugar
...Or perhaps just settling in to a new environment. Not really sure, but I'm gonna continue pushing towards a better, more nutritious diet anyway, since ya girl's gotta fuel smart to run fast!

8 AM

conditioning (plyometrics) 16:00 [3]

Trying new stuff from the JNT training plan: 5 minutes of ladder drills, then various box jumpy stuff. Will see if the gym has mini hurdles next week.

3 PM

running 52:26 [3] 10.15 km (5:10 / km)
shoes: Saucony Kinvara 8

Good run on the south trails with Matt and Parker. I think it's time to hang up the Kinvaras until the snow melts

4 PM

conditioning (core) 11:00 [3]

NJP Core 2

Monday Nov 26, 2018 #

8 AM

running warm up/down 13:42 [2] 2.43 km (5:38 / km) +30m 5:19 / km
shoes: Asics GT-2000 6

it's -9 degrees celsius outside.

C • cold 2

running hills 24:02 [4] 4.08 km (5:53 / km)
shoes: Asics GT-2000 6

10x200m hill sprints: first part flat, hill in middle, last 50-100m flat. Dwyer joined for the first 6 but got a stomachache, so I did the last 4 alone. Consistent 3:45-3:50/k for each. Felt good, was a shallow hill

running warm up/down 28:31 [2] 4.89 km (5:50 / km)
shoes: Asics GT-2000 6

conditioning (stretching) 12:00 [0]

Sunday Nov 25, 2018 #

4 PM

running 38:53 [3] 7.12 km (5:28 / km)
shoes: Asics GT-2000 6

Sunset run in the snow with Laina and Serafina

8 PM

conditioning (core) 11:00 [3]

NJP Core 1

Saturday Nov 24, 2018 #

Event: Training 2

1 PM

running warm up/down 24:11 [1] 2.36 km (10:15 / km)
shoes: inov8 x talon 212

orienteering 1:17:47 [3] 4.88 km (15:56 / km)
shoes: inov8 x talon 212

Peteris's training on Tiger with some other Cascaders. Loved the course, navigationally went great except for 11- wasn't compassing, hit the stream a little high, thought I was below it and wasted a lot of time going uphill before realizing it was below me. According to the splits I had mistakes early on besides 11, but I was just taking it slow, not running fast, still clean

4 PM

climbing 1:00:00 [2]

with the fam + cousin and uncle. something in my tricep felt like it had been pulled at the beginning, got more and more painful for the duration we were there. gonna take a few days off of climbing when I get back to Bozeman

3.8k - Splits

Friday Nov 23, 2018 #

8 AM

running 50:33 [2] 6.5 km (7:47 / km)
shoes: Saucony Guide 10

easy rainy run on Squak with Bailee :)

12 PM

conditioning (core) 10:00 [3]

NJP Core 3

2 PM

running 55:12 [3] 10.75 km (5:08 / km)
shoes: Saucony Guide 10

Lake Boren with Coach and some of the team :)

7 PM

climbing 1:30:00 [3]

SBP with the OG squad Arne and Alex plus Jake

Thursday Nov 22, 2018 #

9 AM

running warm up/down 14:36 [2] 2.52 km (5:48 / km)
shoes: Saucony Kinvara 8

running race 19:48 [4] 5.0 km (3:58 / km)
shoes: Saucony Kinvara 8

Plan was a progressive tempo: 4:15, 4:05, 3:55, 3:50, 3:50 (or something of the sort). Ended up hanging around 4:00/k the whole time, lots of fun. Honestly didn't expect sub 20 given being sick and crappy training the last 2 weeks but I'm happy with it!

C • wow 2

running warm up/down 19:28 [2] 3.3 km (5:54 / km)
shoes: Saucony Kinvara 8

with the Lib XC squad :)))

Wednesday Nov 21, 2018 #

8 AM

running warm up/down 21:00 [2] 2.56 km (8:12 / km) +175m 6:07 / km
(sick) shoes: Saucony Guide 10

running intervals 19:30 [4] 3.49 km (5:35 / km)
shoes: Saucony Guide 10

2x 3, 2, 1 minute on with 90s rest. supposed to be 4 sets but lungs were feeling phlegmy and crackly, so I cut it short in the hopes of being 100% and ready to roll for training next week. Fun to run back on my mountain with my dad!

running warm up/down 26:57 [2] 3.73 km (7:14 / km)
shoes: Saucony Guide 10

4 PM

running 43:21 [3] 8.64 km (5:01 / km)
shoes: Saucony Kinvara 8

RUN WITH THE TEAMMMMMM
so so good to see everyone!

5 PM

conditioning (core) 11:00 [3]

NJP Core 2

7 PM

climbing (gym) 2:00:00 [3]

back at good ol' SBP. They changed the color ranking system so I couldn't really compare to what I was climbing 3 months ago, but got some good sends in, climbed hard the whole time.

Tuesday Nov 20, 2018 #

2 PM

running 48:18 [3] 9.24 km (5:14 / km)
(sick) shoes: Asics GT-2000 6

oh my god I love running in shorts

C • Newfound love 5

3 PM

climbing (gym) 20:00 [3]

on a time crunch to catch my flight so climbed HARD for 20 minutes. Got the blue I've been working on for a month first try

Monday Nov 19, 2018 #

4 PM

running 39:58 [2] 6.78 km (5:54 / km)
(sick) shoes: Asics GT-2000 6

Easy run with Laina while Aly biked with us. Gorgeous day

5 PM

xc skiing 35:00 [2] 5.0 km (7:00 / km)

Night ski with Aly and Rachel!! Felt soooooo good to get out and sliding around

C • Jealous 3

Sunday Nov 18, 2018 #

Note
(sick)

:( Might ski tomorrow if feeling better, but def no hill intervals...

Saturday Nov 17, 2018 #

Note
(sick)

Took a fat nap, then spent the evening with tri club

Friday Nov 16, 2018 #

12 PM

conditioning (yoga) 50:00 [2]
(sick)

this was lowkey difficult

6 PM

running 25:00 [3] 3.0 mi (8:20 / mi)
shoes: Saucony Kinvara 8

Running workout with the new running club on the indoor track (12 laps/mile). 200, 400, 800, 400, 200 mini ladder, still sick so I opted out of the 800. Splits were approx 38, 84, 86, 37.

Thursday Nov 15, 2018 #

Note
(sick)

dang it

C • That'll getcha 6

Wednesday Nov 14, 2018 #

9 AM

running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Saucony Kinvara 8

running intervals (treadmill) 30:00 [5] 4.4 mi (6:49 / mi)
shoes: Saucony Kinvara 8

5 consecutive sets of 3 mins at 3:55/k and 3 mins at 4:32/k. Felt strong, was bored.
Treadmill workout #2. Not so bad since I had Serafina with me, a nicer treadmill that didn't take so long to change speed, and an orienteering map to look at. Forgot to add 4x100m strides at the end :( At least I'll have a watch by next week (and be home) so I can be on nice WA trails and have a sister to do the workout with!!

C • oh goodness 4

running warm up/down 14:30 [2] 1.6 mi (9:04 / mi)
shoes: Saucony Kinvara 8

10 AM

conditioning (lifting) 30:00 [4]

Deadlifts: 2x10, 95lbs (accidentally did 85 the first set)
Stepback lunge: 3x12, 30lbs (supposed to be 1x25, whoops)
Power cleans: 2x10, 50lbs
Goblet squat: 3x10, 30lb
Push press: 3x7, 25lbs
Beast makers: 2x12, 15lbs

Tired from workout and 2.5 hrs of climbing

Tuesday Nov 13, 2018 #

3 PM

running 1:05:00 [2] 7.0 mi (9:17 / mi)
shoes: Asics GT-2000 6

gorgeous easy run in the snow around NE side of town with Laina and Serafina!

4 PM

conditioning (core) 6:00 [3]

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

7 PM

climbing (gym) 1:15:00 [3]

Was at the gym for 2 1/2 hours. Lots of fun, still didn't get a V4 and a V3 I've been working on for a while, and made progress on a V5 until I literally couldn't reach the next hold

Monday Nov 12, 2018 #

10 AM

running hills 1:07:00 [3] 7.0 mi (9:34 / mi)
shoes: Asics GT-2000 6

Got some more boys to do some more hills with me
8x250m hill sprints, first half flat, second half maintaining uphill. No splits bc no watch but felt strong and consistent and was able to stick with Dwyer and Cody each time :) Also a cute puppy ran over to me!!!

11 AM

conditioning (plyometrics) 25:00 [3]

back to 3 sets, got Serafina to join me so was good :)

conditioning (stretching/rolling) 5:00 [0]

conditioning (core) 5:00 [3]

balance core! plank w/ bosu ball, sprint complex, russian twists on bosu ball w/ medicine ball, exercise ball pike plank, bosu ball crunches

5 PM

climbing (gym) 45:00 [2]

Sunday Nov 11, 2018 #

hiking 2:00:00 [1] 5.0 km (24:00 / km)

various lil hikes around Yellowstone! UPDATE I got a used watch from Ebay will be here next week :))

Saturday Nov 10, 2018 #

8 AM

running 50:00 [3] 6.3 mi (7:56 / mi)
shoes: Asics GT-2000 6

run in da SNOW with Matt, Dwyer, and Cody! Sucked to have snow in my eyes the whole time, but great to be running with real, live, actual people :)))

Friday Nov 9, 2018 #

8 AM

running long 1:26:00 [3] 10.4 mi (8:16 / mi)
shoes: Asics GT-2000 6

run with new pal Dwyer, the kid who's starting the running club! Snow really isn't that bad to run in.

C • Snow 6

12 PM

conditioning (yoga) 50:00 [0]

Yoga Fridays are BACK

Thursday Nov 8, 2018 #

8 AM

running 32:53 [3] 4.15 mi (7:55 / mi)
shoes: Asics GT-2000 6

solid quick morning run with Matt before rushing to vocal performance

5 PM

conditioning (core) 11:00 [3]

core 1

conditioning (stretching/rolling) 15:00 [0]

hammys have been tight for too long. knees and ankles need to stop being old and creaky

Wednesday Nov 7, 2018 #

8 AM

running warm up/down 10:00 [2] 0.8 mi (12:30 / mi)
shoes: Asics GT-2000 6

running intervals 38:00 [4] 4.55 mi (8:21 / mi)
shoes: Asics GT-2000 6

all on the treadmill. Because my watch is broken and I need pacing and timing for workouts. :/
4x5min with 2min rest, went for 6:40-7 min/mile pace, so would rapidly press the speed button until I got up to 8.6-9mph, then back to 6-6.5mph for the rest. Followed by 6x30-30s, a lot harder to do because it takes 10 seconds to press the button to increase/decrease speed (goes by increments of .1mph).
It was easy to feel good physically in such a controlled environment, hard to be at peace of mind though

C • Treadmill 4

running warm up/down 4:30 [2] 0.57 mi (7:54 / mi)
shoes: Asics GT-2000 6

9 AM

conditioning (lifting) 25:00 [4]

Deadlifts: 1x15, 95lbs
Stepback lunge: 3x12, 30lbs
Power cleans: 3x3, 50lbs
Goblet squat: 2x12, 30lb
Push press: 2x12, 25lbs
Beast makers: 1x20, 15lbs

This was hard, especially right after running intervals. Push press was especially difficult, I had forgotten that I decreased weight to 25lb and accidentally did 30 so that was rough

7 PM

Note

MSU Running Club meeting! Some kid is starting up a competitive running club (we didn't have one before), and first meeting was today. I'll be serving as treasurer, and we're working to get the club officially approved by the school so we can start going to meets. Woooo

Tuesday Nov 6, 2018 #

Note

Dumped snow last night so had it in my mind that I would hit the treadmill later today for an easy 5-6 miler. Planned on running right after voting (which was also at the gym), but they told me I had to go to a different polling location. Took long enough that I had to bike straight to a meeting/facility tour at the cell bio lab of a woman I met at the 14K. Phone died halfway so I was relying on memory-O skills from Google Maps, still ended up biking a mile past it, and got there 15 minutes late. Scary biking back in the dark without a helmet or headlamp, missed the avalanche safety talk, and gym closed early today. Point is, running was a no-go and I'm disappointed in myself for not thinking of just treadmiling in the morning... Better luck next time? Yikes

Monday Nov 5, 2018 #

8 AM

running hills 1:05:00 [3] 10.5 km (6:11 / km)
shoes: Saucony Kinvara 8

so my watch broke, estimating time and distance for the next few days while I figure out what to do. Very unmotivated to train today...
3x ~1k loops with hills, pushing up and downs and resting flats. overwhelmingly meh and understimulating

12 PM

conditioning (plyometrics) 25:00 [3]

back to 3 sets. idk where the motivation went but she gone

Sunday Nov 4, 2018 #

Note

no running yesterday or today because of Glacier trip, not feeling motivated, and knees are feeling a lil funky

3 PM

swimming 53:30 [2] 2.35 km (22:46 / km)

swimming is hard. and boring. to pass the time I would think about a new thing every 25m, like my goals, then things I'm stoked about, then people I'm thankful for. and then BAM lap swim is up and I've swam for 50 minutes. amazing.

conditioning (medidation) 8:00 [0]

does sitting in a sauna relaxing to T Swizzle count as meditation?
I'm logging it anyways.

C • Sauna and music 1

C • Swimming thoughts 4

Saturday Nov 3, 2018 #

hiking 4:00:00 [2] 11.2 mi (21:26 / mi)

Went to Glacier for the weekend with 4 others from my dorm, rad times! Spent all day doing a long easy hike to Cracker lake. Was very cold, did some running and snowball fights to stay warm

Friday Nov 2, 2018 #

running long 1:28:56 [3] 17.71 km (5:01 / km)
shoes: Saucony Kinvara 8

Ran 5.5 miles on my own, then met with Matt H and Sean for another 5.5ish. Good times, talked about music and skiing the whole time

Thursday Nov 1, 2018 #

Note
(rest day)

WOW took a not really needed rest day, it was a rare occasion where I prioritized school over training and spent the morning studying and doing homework I should have started a long time ago. At least my own training means newfound motivation for procrastination avoidance.

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