Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m
running	23	16:33:52	103.29		166.24
conditioning	14	7:13:00
orienteering	5	4:10:16	7.28		11.72		168	69c
hiking	1	3:00:00	5.0	(36:00)	8.05	(22:22)	960
climbing	1	2:45:00
soccer	1	1:30:00
Total	38	35:12:08	115.58		186.0		1128	69c

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Tuesday May 31, 2016 #

running 24:30 [3] 3.1 mi (7:54 / mi)
shoes: asics g-1000 3

8 AM

running 25:17 [3] 3.0 mi (8:26 / mi)
shoes: asics g-1000 3

"5k" PE run

Monday May 30, 2016 #

orienteering 1:03:00 [3] 3.74 mi (16:51 / mi) +168m 14:47 / mi
14c shoes: asics gel excite 3

Probably the most unpleasant orienteering experience I've ever had in my life. 20 year old map of Seward Park, and the vegetation was vastly different & covered many of the trails on the map. Thank you, distance estimation and thank you, compass. Also, thank you, long pants, and to the trails that did exist...
Map: https://drive.google.com/file/d/0B7Xqdu3kyN39ckg0c...

May control count: 86

C • oh dear 2

Sunday May 29, 2016 #

Note
(rest day)

Been on vacation at a friend's ranch in Eastern wa all weekend so I'll consider this my couple days of break from running post-track.

Saturday May 28, 2016 #

running race 50:00 [5] 10.0 km (5:00 / km)
shoes: asics g-1000 3

Yuck. This was just a fun run race but everything went wrong with my body during it and I felt crappy the entire time. Throw in barfing at the end and you get a very unpleasant run..

Friday May 27, 2016 #

conditioning 50:00 [4]

max out day for power cleans. I got to 80, and tried 85 but couldn't do it. followed by various other excercises

Wednesday May 25, 2016 #

running 36:00 [3] 4.0 mi (9:00 / mi)
shoes: asics g-1000 3

It's pretty chill to run when racing isn't an immediate concern

conditioning 7:00 [3]

pyramid core- peak at 15 push ups

Tuesday May 24, 2016 #

8 AM

conditioning 45:00 [4]

Max out day for bench press. Old max 70, now 80. Then various excercises

3 PM

running 38:00 [3] 4.6 mi (8:16 / mi)
shoes: asics g-1000 3

conditioning 5:00 [3]

Monday May 23, 2016 #

orienteering 13:00 [3] 1.5 km (8:40 / km)
6c shoes: asics gel excite 3

This is a super old map of a course my dad did in like 1995, and the area is SUPER different now. I went pretty slow because some areas are now covered in piles of dead blackberry vines, and vegetation was especially different. Apparently they ran out of course maps at the venue, so my dad's course was hand drawn but still an actual course!
Map: https://drive.google.com/file/d/0B7Xqdu3kyN39aElMY...

orienteering 9:27 [4] 1.4 km (6:45 / km)
10c shoes: asics gel excite 3

For this one I tried to race it as fast as possible. After some time backtracking and jogging back to the main intersection, I confirmed that the small path leading to #2 does not exist any more, so I decided that pace counting from the intersection was as good as I was going to get. Went slow at #3 as well, this time to avoid concerning the parents who were watching their kids on the playground.
Map: http://cascadeoc.org/wp-content/uploads/2016/04/lu...

orienteering 11:30 [3] 1.5 km (7:40 / km)
8c shoes: asics gel excite 3

Memory-o, memorizing the next leg at each control.
Map: https://drive.google.com/file/d/0B7Xqdu3kyN39UkppM...

Total #of controls in May: 72

Sunday May 22, 2016 #

climbing 2:45:00 [4]

So, I went with a friend to a local gym and you need a license to belay (which I don't have), so my friend taught me how outside the doors using shoelaces as the ropes. Ended up failing the belay test, but the guy taught me the right way to hold the rope, and I got 2 free day passes ($20 each) for "no hard feelings." Definitely none, dude.

conditioning 6:00 [3]

Saturday May 21, 2016 #

soccer 1:30:00 [2]

Tryouts. I talked to my coach yesterday and today, and we worked out a plan for me to play next year: I'll be on the roster, but not have pressure to come- basically I'll be a guest player. This year has been a bit overwhelming, and I haven't really gotten much chance to focus on hiking, skiing, family, and friends. But he did make the point that we're not expecting me to have another fall/winter/spring as hellacious as this one, so I might as well be on the roster and play when I have time, which will still hopefully make next year less stressful than this one has been.

orienteering 11:30 [2] * 1.3 km (8:51 / km)
8c shoes: asics g-1000 3

Did a quick memory course at Robinswood (conveniently the same location as my soccer field) with a simple map I printed out, where I memorized a route leg-by-leg and didn't look at the map until the next control.

Here's a link to the map/course I did: http://cascadeoc.org/wp-content/uploads/2016/04/ro...

Control Challenge update: 48c down, 25 to go!

Friday May 20, 2016 #

8 AM

conditioning 50:00 [2]

I skipped the power cleans today to save my legs for the race. I'm getting better at doing pull ups!!! :D

4 PM

running warm up/down 16:00 [2] 2.0 mi (8:00 / mi)
shoes: asics g-1000 3

running race 5:44 [5] 1.0 mi (5:44 / mi)
shoes: Adidas cosmos spikes

Well, I did get a PR, but I guess when I made that goal I was looking for more than a .45 sec PR... oh well.

Started out in the back of the slower of the 2 packs (16 girls total) thinking this was my pack to stay with, but I ended up passing all of them since they all ended up dropping throughout the race, which was annoying because twice I was stuck behind runners slowing down. Looking back, I should have gotten ahead of that pack from the beginning, but there was no way I knew what would happen, so I'll take it for what it is. Next year's goal: STATE

C • PR 2

running warm up/down 22:00 [2] 2.5 mi (8:48 / mi)
shoes: asics g-1000 3

long cool down with 6 other teammates and a dog :)

Thursday May 19, 2016 #

running 27:00 [2] 3.0 mi (9:00 / mi)
shoes: asics g-1000 3

Wednesday May 18, 2016 #

conditioning 30:00 [3]

Warmup and then core/strength loop for "fitness day."

3 PM

running 50:00 [4] 5.8 mi (8:37 / mi)
shoes: asics g-1000 3

warmup, workout: 800, 2x300, 2x200, cool down
splits: 3:00, 63, 63, 37, 35

Tuesday May 17, 2016 #

3 PM

running 50:00 [3] 5.8 mi (8:37 / mi)
shoes: asics g-1000 3

Monday May 16, 2016 #

conditioning 20:00 [2]

Classes were short today for testing so we just did random drills, no lifting

3 PM

running intervals 50:00 [5]
shoes: asics g-1000 3

warmup, workout with my freshman running buddy: 2x400, 2x400, 2x200, cool down
splits: 91, 93, 84, 83, 38, 36

people scratched out of the mile to do the 32 at districts instead, so I found out I'm racing on Friday!

Sunday May 15, 2016 #

12 AM

running 6:28 [4] 1.0 mi (6:28 / mi)
shoes: asics g-1000 3

I forgot to add this to ap! I ran the Midnight Mile with Tyra at Relay for Life, a fundraiser/awareness event for cancer.

11 AM

orienteering 1:30:19 [3]
15c shoes: Inov8 x-talon 212

Eastern Cascades orienteering is awesome! 90-minute score-o, got 740 points but 19 seconds late reduced my score to 720. Now that I think about it it would have been beneficial to include the point value of controls in my planning, rather than haphazardly drawing lines to a logical loop of controls.

http://rg.cascadeoc.org/rg2/#144&route=25

Saturday May 14, 2016 #

orienteering 14:30 [3]
8c shoes: asics gel excite 3

North SeaTac Park training with Tyra! We each did loop A and B of last June's relay, and then did an exercise for part of this year's Varsity WIOL course.

Link to loop A map: http://rg.cascadeoc.org/rg2/#91&course=1

orienteering 17:00 [3]
shoes: asics gel excite 3

link to loop B map: http://rg.cascadeoc.org/rg2/#91&course=2

orienteering 20:00 [3]
shoes: asics gel excite 3

Intervals of 3 controls with Tyra, taking turns giving each other a minute or so lead and then discussing briefly after each interval. We ran out of time so cut from 7 to 14. This was on the varsity course, link is here: http://rg.cascadeoc.org/rg2/#123&course=14

Friday May 13, 2016 #

running warm up/down 15:00 [2] 1.7 mi (8:49 / mi)
shoes: asics g-1000 3

running race 12:48 [5] 2.0 mi (6:24 / mi)
shoes: Adidas cosmos spikes

This was a tough race- me and a teammate were ranked 12th and 13th going into the race, and top 11 move on, but there was a significant gap between our times and the times of the group ahead of us. My concern was that if I tried to stay with the pack I would die at the end, but I didn't want to fall behind, because it was likely that the 11th girl would be with the end of the pack. During the 2nd lap I tripped on my own spike and fell which sucks since the same thing happened a year ago in the 3200 at subs. :( We ended up falling off the pack a bit, and even though the race felt good, clearly we ended up slowing down throughout the course of the race. Downsides: I fell down, pacing was not good, I didn't have anyone to run with, and I was the only Liberty girl who didn't qualify. Upsides: all my other 32 races I've only thought about how much I hate the 32, but this one was actually pretty okay!

running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: asics g-1000 3

slow cool down with all 9 distance girls. We ran to the river to cool off and calm down, swam, and ran back.

Thursday May 12, 2016 #

running warm up/down 13:00 [2] 1.5 mi (8:40 / mi)
shoes: asics g-1000 3

running race 6:48 [5] 1.0 mi (6:48 / mi)
shoes: Adidas cosmos spikes

raced poorly today. My season has been marginal but I was still able to pr in the mile, so I was trying for a 5:36 (or just sub-5:40) today, but I went into the race feeling nervous and that was all I could think about the entire first lap. I wasn't really focused and the race went by so fast without me realizing it.

running warm up/down 14:00 [1] 1.5 mi (9:20 / mi)
shoes: asics g-1000 3

Wednesday May 11, 2016 #

running 28:00 [2] 3.0 mi (9:20 / mi)
shoes: asics g-1000 3

super short run with a teammate

Tuesday May 10, 2016 #

8 AM

conditioning 50:00 [3]

squats and various other weight excercises

3 PM

running 50:00 [3] 6.0 mi (8:20 / mi)
shoes: asics g-1000 3

Monday May 9, 2016 #

running intervals 1:00:00 [4] 6.9 mi (8:42 / mi)
shoes: asics g-1000 3

warmup, buildups, workout: 2x6k, 2x4, 2x3, cool down
2:18, 2:17, 87, 86, 61, 62

Sunday May 8, 2016 #

hiking 3:00:00 [3] 5.0 mi (36:00 / mi) +960m 22:33 / mi

1st hike of the year up Mt Snoqualmie w/my dad. The view was nonexistent but we had a good glissade down on the snow,

Saturday May 7, 2016 #

running 50:00 [4] 5.5 mi (9:05 / mi)
shoes: asics g-1000 3

warmup, workout 2 sets 3x400: 87s then 84s, cool down. My teammate kept on running right behind me and clipping my feet as we ran... |-(

Friday May 6, 2016 #

conditioning 50:00 [3]

power cleans, deadlifts among other excercises

running 40:00 [3] 4.7 mi (8:31 / mi)
shoes: asics g-1000 3

[easy] run- the hills were tough so I eased up and gave my body a break :)

Thursday May 5, 2016 #

running warm up/down 10:00 [1] 1.2 mi (8:20 / mi)
shoes: asics g-1000 3

running race 5:45 [5] 1.6 km (3:36 / km)
shoes: Adidas cosmos spikes

YES finally a pr for the mile! Tyra paced me which was awesome having someone to keep up with.

C • Mile PR 1

running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: asics g-1000 3

running race 1:25:32 [5] 3.2 km (26:44 / km)
shoes: Adidas cosmos spikes

A teammate paced me for a 12:40. Still a season pr- didn't get what we were pacing for but still okay considering I'd just done the mile.

running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)

Wednesday May 4, 2016 #

conditioning 10:00 [3]

10 AM

conditioning 40:00 [2]

exercise round and then open field

3 PM

running 30:00 [3] 3.3 mi (9:05 / mi)
shoes: asics g-1000 3

short run with the freshman girls

Tuesday May 3, 2016 #

running intervals 1:00:00 [4] 7.0 mi (8:34 / mi)
shoes: asics g-1000 3

warmup, buildups, workout: 3x600 (~2:12), 3x300(~63), 3x200 (~38), cool down

conditioning 10:00 [3]

Monday May 2, 2016 #

running 45:00 [3] 5.5 mi (8:11 / mi)
shoes: asics g-1000 3

road run in the blazing heat with 5 hill repeats in the middle. We stopped to get hose water from some house that my coach knows

conditioning 10:00 [3]

round-the-circle core

conditioning 50:00 [3]

Sunday May 1, 2016 #

running 32:00 [3] 4.0 mi (8:00 / mi)
shoes: asics g-1000 3

Trail runz with pops

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