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Training Log Archive: schristoph

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  running18 11:19:45 86.17(7:53) 138.68(4:54)
  conditioning12 5:34:00
  soccer2 2:15:00
  climbing1 2:00:00
  orienteering3 1:59:1628c
  other3 45:00
  Total32 23:53:01 86.17 138.6828c

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Thursday Mar 31, 2016 #

6 PM

running 21:30 [3] 2.87 mi (7:29 / mi)
shoes: asics gel excite 3

We had choir festival all day so no track today again. I got a ride directly to my field and was 30 minutes early, so why not run? I ran 15 pretty boring laps barefoot, figuring it would put me at about 3 miles, but I don't think I was running 7 minute pace... maybe the field is a bit small.

soccer 1:30:00 [3]

Wednesday Mar 30, 2016 #

10 AM

running 16:00 [3] 2.0 mi (8:00 / mi)
shoes: asics gel excite 3

PE 2-mile run. 8-minute pace felt good so I ran with two freshman buddies who were trying to make 16 minute. I should have kept running after everyone got to sit around for the remainder of the period..
7 PM

other 30:00 [3]

Didn't run today because I needed to talk to a teacher for a while after school. When I had time it was too dark to run so I went out on the trampoline w/my dad instead.

Tuesday Mar 29, 2016 #

3 PM

running 1:00:00 [5] 7.0 mi (8:34 / mi)
shoes: asics gel excite 3

Warm up run down to the middle school X(
stretching, dynamics
workout: 3x6, 3x4, 3x3
2:17, 2:17, 2:17
89, 91, 91
64, 66, 66
cool down back to the school.

conditioning 15:00 [3]

5 pushups, 1 min core
10p, 1min
15p, 1min
20p, 1min
25p, 1min
20p, 1min
15p, 1min
10p, 1min
5p

Monday Mar 28, 2016 #

8 AM

conditioning 1:00:00 [3]

Tricep day!

dynamic warmup+ tuck jumps, broad jumps
3x10 bench press 65%max (45lb)
3x6 inclined press w/2 10lb dumbbells
3x10 butterflys w/2 10lb dumbbels
3x8 tricep extensions w/20lb dumbbell
3x15 tricep dips on bench
3x10 tricep band pulldowns
5 min plank
3 PM

running 55:00 [4] 6.5 mi (8:28 / mi)
shoes: asics gel excite 3

Quick-paced 5-mile run- we were under 7:40 pace- and I got a horrible stitch in the last mile so I had to stop, stretch out my core, and jog the rest of the way. 2 laps 50m intervals, followed by cool down laps on the field

conditioning 5:00 [3]

Sunday Mar 27, 2016 #

other (trampoline) 5:00 [2]
(rest day)

More like stay-at-home-and-do-your-homework day.

Saturday Mar 26, 2016 #

running warm up/down 14:00 [1] 1.5 mi (9:20 / mi)
shoes: asics gel excite 3

running race 2:40 [5] 0.8 km (3:20 / km)
shoes: Adidas cosmos spikes

First 800 race of the season. PR'd by a second which felt good considering my crappy 3200 on Thursday and the fact that the season's just beginning- it'll just get better from here!

running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)
shoes: asics gel excite 3

12 PM

other (trampoline) 10:00 [1]

Loosening up before the race today- peaceful, easy jumping and stretching outside on my trampoline.

Friday Mar 25, 2016 #

running 39:00 [3] 4.8 mi (8:07 / mi)
shoes: asics gel excite 3

Easy run, one of our assistant coaches put a bunch of easter eggs on the run yay :)

Thursday Mar 24, 2016 #

7 AM

conditioning 1:15:00 [4]

Came in early to max out with benching- max 70lbs

Actual class:
dynamic warmups
dot-hopping drill
maxxed out on power-cleans: 75 lbs
3x8 front rack 45 lbs
3x8 sitting-down thingy w/2 15-lb dumbells
3x6 pull-ups (used awesome machine; reduced weight by 55lbs so I could actually do it)
bicycles
stretching
4 PM

running warm up/down 14:00 [2] 1.5 mi (9:20 / mi)
shoes: asics gel excite 3

running tempo 13:26 [5] 3.2 km (4:12 / km)
shoes: asics gel excite 3

Not sure whether to call this a tempo or race. Since my pr is 12:40 I was planning to go out at 13:00 pace and call it a tempo, which was obviously a bad choice since I haven't been training consistently for very long with being sick. Anyway finished almost 50 seconds off my pr, very tired, and kinda disappointed. Hopefully it gets better from here.

running warm up/down 9 [2] 1.0 mi (9 / mi)
shoes: asics gel excite 3

7 PM

soccer 45:00 [3]

made it to last half of practice

Wednesday Mar 23, 2016 #

running 40:00 [3] 4.75 mi (8:25 / mi)
shoes: asics gel excite 3

Easy run today, first meet is tomorrow! My legs are super sore from yesterday and I had to stop for a quad that was cramping up, and again for my knee that's been feeling weird for a few days. Woke up with achy legs... hopefully they'll be fresh for tomorrow.

Tuesday Mar 22, 2016 #

conditioning 1:00:00 [4]

warmup drills
ladder drill
made up my max out for squats today-- gradually squatted up to 125lbs
3x16 lunges w/2 10lb dumbells
3x5 each leg iso split squats w/2 10lb dumbells
2x10 each leg glute kicks w/rubber band
10 each side partner medicine ball toss crunches
10 each side individual side medicine ball crunches
stretching
3 PM

running warm up/down 10:00 [2] 1.5 mi (6:40 / mi)
shoes: asics gel excite 3

running intervals 20:00 [5] 4.0 mi (5:00 / mi)
shoes: asics gel excite 3

3x600, 3x400, 3x300

2:19, 2:19, 2:22 (goal time 2:19)
89, 92, 92 (goal 91)
65, 66, 64 (goal 67)

based on 6-minute mile pace- goal was +3 for 600s, +1 for 400s, -1 for 300s. My legs felt really tired after the 600s so I did +2 for 400s instead of +1.

Monday Mar 21, 2016 #

running 40:00 [3] 4.9 mi (8:10 / mi)
shoes: asics gel excite 3

Had to make up a test after school and I missed the team going into the gym, so I just ran by myself. :(

running (hills) 10:00 [4] 1.0 mi (10:00 / mi)
shoes: asics gel excite 3

The team did hill sprints so I did 8 short hill sprints by myself. :(

conditioning 5:00 [3]

5 min plank

Sunday Mar 20, 2016 #

orienteering race 18:20 [4]
17c shoes: asics gel excite 3

Sprint race. I got ahead of myself a bit and I never really got into the mental "race mode."

Green Sprint - Splits

Saturday Mar 19, 2016 #

orienteering race 1:05:30 [5]
11c shoes: Inov8 x-talon 212

Long race. My speed wasn't great but my general map reading was a lot better today.

Green Y Long - Splits

Friday Mar 18, 2016 #

Event: US Individual Championships (M/L/S)
 

orienteering race 35:26 [5]
shoes: Inov8 x-talon 212

Middle race of Individual Champs. A couple big mistakes that I lost time on.

Green-Y Middle - Splits

Thursday Mar 17, 2016 #

3 PM

running warm up/down 14:30 [2] 1.75 mi (8:17 / mi)
(sick) shoes: asics gel excite 3

running intervals 15:00 [5] 3.0 km (5:00 / km)

2 sets 3x400m.

97, 100, 99
96, 97, 97

running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: asics gel excite 3

laps on da grass

Wednesday Mar 16, 2016 #

10 AM

conditioning 1:00:00 [2]
(sick)

drill warmups

5-rep exercise loop: 5x:
-5 pullups (assisted)
-10 lunge jumps
-14 v-ups
-pushing "sled" to half court and back

kickball in the gym the remainder of class.
4 PM

running 38:30 [3] 4.75 mi (8:06 / mi)
(sick) shoes: asics gel excite 3

Still sick so I'm taking it easy till I heal.

conditioning 14:00 [3]
(sick)

team "pyramid" core

5 pushups, 1 min core
10 pushups, 1 min core (x7)
5 pushups

*normally goes 5-10-15-20-25-20-15-10-5 but I didn't want to push it so I kept my threshold at 10 push ups

Tuesday Mar 15, 2016 #

running 25:30 [3] 3.0 mi (8:30 / mi)
(sick) shoes: asics gel excite 3

Ran the warmup with the team and back to the school.

Last time doing any sort of physical activity: 1 week

Monday Mar 14, 2016 #

Note
(sick)

Missing school today- hopefully the last day. Been sick over 2 weeks now.

Sunday Mar 13, 2016 #

Note
(sick)

Saturday Mar 12, 2016 #

Note
(sick)

Friday Mar 11, 2016 #

Note
(sick)

Thursday Mar 10, 2016 #

Note
(sick)

Wednesday Mar 9, 2016 #

Note
(sick)

Tuesday Mar 8, 2016 #

running tempo 1:00:00 [4] 8.0 mi (7:30 / mi)
(sick) shoes: asics gel excite 3

15 min warmup
dynamics

workout 1 lap between sets
600- 2:15 400- 93 300-69
600- 2:15 400- 91 300- 63
400- 88 300- 64

15 min cool down


I want to get over this stupid cold so I skipped the last 600.

conditioning 15:00 [3]

"core pyramid": 5 push ups, 1 min core, 10 push ups, 1 min core, 15 push ups, 1 min core... up to 20 and back down finishing with 5 push ups

Monday Mar 7, 2016 #

conditioning 10:00 [3]

various planking exercises
3 PM

running 46:00 [4] 6.0 mi (7:40 / mi)
(sick) shoes: asics gel excite 3

Got lightheaded and had to take a break 3 miles in. Probably cause of the cold, and that I ate my lunch for breakfast and had a friend's granola bar right before practice.

Sunday Mar 6, 2016 #

climbing (bouldering) 2:00:00 [4]

Saturday Mar 5, 2016 #

Note
(rest day)

Busy all day

Friday Mar 4, 2016 #

running 47:00 [3] 6.0 mi (7:50 / mi)
shoes: asics gel excite 3

conditioning 10:00 [3]

various excercises

Thursday Mar 3, 2016 #

running 15:00 [3] 2.0 mi (7:30 / mi)
(sick) shoes: asics gel excite 3

Missed practice for making up a test and I'm still sick, so I randomly did an 800 at 12:40-2-mile pace (3:10), and then finished up with 6 more laps.

Wednesday Mar 2, 2016 #

3 PM

running 45:00 [3] 5.0 mi (9:00 / mi)
(sick) shoes: asics gel excite 3

slow run today. still don't feel good so takin it easy

Tuesday Mar 1, 2016 #

7 PM

conditioning 5:00 [3]
(sick) (rest day)

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