Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 31 days ending Jul 31, 2017:

activity

time

miles

running

16:22:03

111.91

(8:47)

180.1

(5:27)

orienteering

9:39:30

38.54

(15:02)

62.03

(9:21)

24c

cycling

2:30:00

21.0

(7:09)

33.8

(4:26)

conditioning

54:00

other

20:00

Total

29:45:33

171.45

275.93

24c

2:59

0:00

» now

Monday Jul 31, 2017 #

running 49:20 [3] 10.19 km (4:50 / km)
shoes: Asics excite4 2

ran from home in the heat. The harder I tried to push the slower the pace felt

Sunday Jul 30, 2017 #

running 29:00 [2] 5.4 km (5:22 / km)
shoes: Asics excite4 2

Short morning run with Brigitte

cycling 2:30:00 [1] 21.0 mi (7:09 / mi)

annual ride on the Iron Horse with neighbors, slow and relaxed

Saturday Jul 29, 2017 #

running 59:25 [3] 11.94 km (4:59 / km)
shoes: Asics excite4 2

it's always good to find a lake to swim in after a run.

conditioning (core) 10:00 [3]

Friday Jul 28, 2017 #

running long 1:30:53 [3] 15.0 km (6:04 / km)
shoes: Asics excite4 2

Shy bear with Bailee. I really wanted to get to 10 mi/16k but I was running late for my and Tyra's orienteering interview with the local paper so I had to cut it short.
Stomach has been feeling great all summer, maybe anxiety during the school year affects it?

Thursday Jul 27, 2017 #

running 51:05 [3] 11.62 km (4:24 / km)
shoes: Asics excite4 2

Out and back on the Cedar River trail. Stuck with Dhaman on the way out for ~5k at ~4:00/k (~6:30/mi) pace. Stomach gave me a little bit of trouble at the end but mostly my legs were really tired. Tomorrow's long run will be very relaxed.

Wednesday Jul 26, 2017 #

running 48:22 [3] 10.14 km (4:46 / km)
shoes: Asics excite4 2

drug park. I stuck with the fast graduated seniors on the way there and ran fast by myself on the way back. I think the fact that I've been able to push myself on my own means iron supplements are helping? Maybe??

Tuesday Jul 25, 2017 #

running 1:21:48 [3] 14.5 km (5:38 / km)
shoes: Asics excite4 2

long easy run at Spring Lake with Bailee. We were originally going for 10 miles but the loop was less than 9 so we just hit 9 and called it.

conditioning 6:00 [3]

crunches, push ups, tricep dips, lunges, squats

Monday Jul 24, 2017 #

running 1:06:20 [3] 12.52 km (5:18 / km)
shoes: Asics excite4 2

easy Jimi with Bailee. My shoes felt a little thin, I think it's time for a new pair pretty soon.

Sunday Jul 23, 2017 #

running 37:50 [3] 7.31 km (5:11 / km)
shoes: Asics excite4 2

Saturday Jul 22, 2017 #

conditioning (core) 6:00 [3]

running 1:05:00 [3] 9.82 km (6:37 / km)
shoes: Asics excite4 2

trail run with Bailee

Friday Jul 21, 2017 #

conditioning (core) 10:00 [3]

running 53:03 [3] 10.25 km (5:11 / km)
shoes: Asics excite4 2

short Pollo with Bailee

Thursday Jul 20, 2017 #

conditioning (core) 10:00 [3]

running 44:46 [3] 9.74 km (4:36 / km)
shoes: Asics excite4 2

Ron Regis w Dhaman

Wednesday Jul 19, 2017 #

running 52:46 [3] 10.08 km (5:14 / km)
shoes: Asics excite4 2

drug park w bailee

orienteering 45:30 [3] 5.84 km (7:47 / km)
shoes: Asics excite4 2

I was going pretty well until I cut through some trails thinking the medium green would be crossable- harsh reality is, in Seattle, it's not. Missed the powerline leaving 11 and made the same mistake cutting through.

Tuesday Jul 18, 2017 #

running 40:13 [3] 7.91 km (5:05 / km)
shoes: Asics excite4 2

team run at Clark. Had to stop twice to stretch hip.

Monday Jul 17, 2017 #

running 29:00 [3] 5.33 km (5:26 / km)
shoes: Asics excite4 2

Short run with Kelsey and Brigette! My ankle is still sore from rolling it about 7 times in the long and my hip is still sore from wrenching it in the middle final. Taking this week easy to get back into regular running training.

Saturday Jul 15, 2017 #

running warm up/down 9:16 [2] 1.23 km (7:32 / km)
shoes: inov8 x talon 212

orienteering race 43:22 [5] 5.48 km (7:55 / km)
shoes: inov8 x talon 212

https://www.tulospalvelu.fi/gps/2017jwocRW1/
Definitely not my strongest race. I was mentally tired and kept making mistakes throughout the race. I struggled to push physically as well. Training for next year will definitely involve sustained mental and physical effort.

running warm up/down 10:00 [1] 1.82 km (5:30 / km)
shoes: inov8 x talon 212

Friday Jul 14, 2017 #

orienteering warm up/down 17:02 [1] 1.72 km (9:54 / km)
shoes: inov8 x talon 212

orienteering race 1:24:00 [4] 9.75 km (8:37 / km)
shoes: inov8 x talon 212

Long race!!! This race was really fun and even though I should have worked harder and held on to the girls that passed me better, I did my own navigation well and took good routes. There were a couple mistakes that I'm upset about but for the most part it was good orienteering. 85th place isn't the top half but it feels pretty good after a crappy sprint race :)
https://www.tulospalvelu.fi/gps/2017jwocLW/

running warm up/down 8:17 [1] 1.26 km (6:34 / km)
shoes: Asics excite4 2

Thursday Jul 13, 2017 #

orienteering 43:27 [2] 4.21 km (10:19 / km)
(rest day) shoes: inov8 x talon 212

Long model map (walking)

Wednesday Jul 12, 2017 #

running warm up/down 29:00 [2] 3.77 km (7:42 / km)
shoes: inov8 x talon 212

orienteering race 17:40 [5] 3.19 km (5:32 / km)
shoes: inov8 x talon 212

https://www.tulospalvelu.fi/gps/2017jwocSW/
bad

running warm up/down 10:19 [2] 1.5 km (6:53 / km)
shoes: inov8 x talon 212

Tuesday Jul 11, 2017 #

orienteering warm up/down 5:45 [2] 0.42 km (13:41 / km)
shoes: inov8 x talon 212

running warm up/down 12:45 [2] 1.55 km (8:14 / km)
shoes: inov8 x talon 212

orienteering race 32:03 [4] 3.3 km (9:43 / km)
shoes: inov8 x talon 212

https://www.tulospalvelu.fi/gps/2017jwocMWB/
Middle B final, 25th place. Again, I was focusing on navigation which took away from my speed. I felt pretty good up until 7-8--I went through the white hill north of the line and it was 1) not white and 2) very vauge. Looking at gps results all 4 routes seemed about even, so I guess I should have just set my compass and gone for it and trusted the road to catch me (which I didn't even consider until I hit it.) 9-10 was also iffy; I hit the boulder but after that visibility wasn't great and I ended up approaching the control from too far south. Other than that a pretty clean race. I wish I had done more terrain running throughout the year; will definitely make an effort for them next year. If I can find good places to do terrain runs. (Any ideas, Cascaders?)

running warm up/down 4:09 [1] 0.66 km (6:17 / km)
shoes: inov8 x talon 212

Monday Jul 10, 2017 #

orienteering warm up/down 16:23 [2] 1.35 km (12:08 / km)
shoes: inov8 x talon 212

orienteering race 30:29 [4] 3.83 km (7:58 / km)
shoes: inov8 x talon 212

https://www.tulospalvelu.fi/gps/2017jwocMQW1/
Okay so first JWOC race is in the bag. I had a solid 30th finish for my heat and a relatively clean race, with some hesitation and bobbles, but no big mistakes and navigationally sound. Focusing on perfect navigation definitely made it slower, though, because I feel like I could've ran considerably faster. I'm gonna adjust my goal for the rest of this week to include pushing hard when I can (and also reading ahead, which I didn't do today). Overall, not a very technical race. I think now that I've experienced one race and the whole start procedure I'll be better prepared for the others.

running warm up/down 7:00 [1] 1.0 km (7:00 / km)

Sunday Jul 9, 2017 #

Event: Fin5 and JWOC

orienteering 45:00 [2] 3.0 km (15:00 / km)
shoes: inov8 x talon 212

middle model

Note

also did sprint model and technical model today.

Friday Jul 7, 2017 #

running 16:34 [2] 2.93 km (5:39 / km)
shoes: Asics excite4 2

conditioning 12:00 [2]

easy core

Thursday Jul 6, 2017 #

running warm up/down 10:35 [1] 1.51 km (7:01 / km)
shoes: inov8 x talon 212

orienteering 1:10:00 [3] 6.54 km (10:42 / km)
shoes: inov8 x talon 212

4 relay training loops with forking. My navigation felt pretty good and I enjoyed it so much that I even jumped into the chest deep mud-filled channel after the third start for fun and was soaked and smelly for the rest of the training!!!!!!!!

C • !!!!!!!! 1

running warm up/down 1:31 [1] 0.23 mi (6:36 / mi)
shoes: inov8 x talon 212

Wednesday Jul 5, 2017 #

running warm up/down 16:10 [1] 2.6 km (6:13 / km)
shoes: Asics excite4 2

running intervals 7:36 [4] 1.56 km (4:52 / km)
shoes: Asics excite4 2

8x 30sec on/30sec off. Ran on a trail with the other girls. Pushed myself to keep up with Julia. Didn't feel too tired afterwards and could've done more

running warm up/down 10:09 [1] 1.51 km (6:43 / km)
shoes: Asics excite4 2

Tuesday Jul 4, 2017 #

Note
(rest day)

Monday Jul 3, 2017 #

Note
(rest day)

Sunday Jul 2, 2017 #

running warm up/down 11:47 [2] 1.93 km (6:06 / km)
shoes: inov8 x talon 212

orienteering 49:49 [4] *** 5.71 km (8:43 / km)
14c shoes: inov8 x talon 212

Really fun race today! It was a mass start so we took it as relay practice (even though there was no forking.) I had one mistake at 4 where I crossed the road too early and some hesitation here and there, but overall I did well in the technical areas and succeeded in my goal of always having a plan.

Control challenge:448

other (swimming) 20:00 [3]

post-race lake swimming! I was actually really tired. Also I suck at swimming. Also the dock we swam to was a lot farther than it looked.

Saturday Jul 1, 2017 #

running warm up/down 9:28 [2] 1.7 km (5:34 / km)
shoes: inov8 x talon 212

orienteering race 1:19:00 [4] *** 7.69 km (10:16 / km)
10c shoes: inov8 x talon 212

Mispunched 1. Was flustered at the start and made a route choice error of going straight instead of taking the road. The second mistake was not checking the scale, and the third mistake was not checking control codes. Rest of the course went pretty well, I made sure to have a plan at all times.

Control challenge: 434

running warm up/down 8:36 [1] 1.45 km (5:56 / km)
shoes: inov8 x talon 212

« Earlier | Later »