Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 31 days ending Oct 31, 2017:

activity

time

miles

running

29:08:57

206.47

(8:28)

332.29

(5:16)

conditioning

1:58:00

orienteering

1:02:11

3.91

(15:53)

6.3

(9:52)

Total

32:09:08

210.39

338.58

2:10

0:00

» now

Tuesday Oct 31, 2017 #

running 52:49 [3] 10.04 km (5:16 / km)
shoes: Saucony Ride 9

First 5 minutes sucked. I basically hobbled down the hills at like 11 min pace. But further in my knee got used to it and felt a lot better. Still pretty sore

Monday Oct 30, 2017 #

conditioning (core/pushups) 15:00 [3]

knee was embarrassingly sore today, hurt to walk normal. Coach said I should take the day off and consider it my rest day, so I ended up timing for people's workout splits and getting in some core

Note

update: I had to take the gauze pad off to see what it looked like, not too shabby, but after a bit it started oozing bloody liquidy stuff. Ice slowed it down but being careful not to move it too much so it seals up fast

C • Bloody liquidy stuff 1

Sunday Oct 29, 2017 #

running 53:28 [3] 9.6 km (5:34 / km)
shoes: Asics excite4 3

Slipped on a bridge 2 miles in and hit my knee, it was sore for the rest of the run. Back at my car I noticed this: https://i.imgur.com/lnndaEG.jpg . https://i.imgur.com/LZYmeNL.jpg . https://i.imgur.com/MCs9cWF.jpg
My mom wanted me to get stitches so we went to urgent care, luckily they said no stitches and used glue and steri strips instead (I wouldn't have got them anyway bc state's next weekend), but yeah, that happened, luckily it wasn't anything more serious, but also what a stupid time to get hurt

C • ouch 3

Saturday Oct 28, 2017 #

running warm up/down 19:18 [2] 3.4 km (5:41 / km)
shoes: Asics excite4 3

running race 20:20 [5] 5.0 km (4:04 / km)
shoes: Nike Zoom w 4

Smart race. Bad kick, got passed, missed out on ribbon by 2 places. Team going to state. More later

running warm up/down 23:15 [2] 3.4 km (6:50 / km)
shoes: Asics excite4 3

running 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics excite4 3

Random cheering

Note

Was going to go to the Vampire O but got home late + was sore + didn't have course sent to my cell phone O navigator + would have been 15 minutes late anyway so decided to call it a day.

Friday Oct 27, 2017 #

running 35:39 [2] 6.81 km (5:14 / km)
shoes: Saucony Ride 9

park n back

Thursday Oct 26, 2017 #

running 48:15 [3] 9.85 km (4:54 / km)
shoes: Asics excite4 3

DQ w team. Some of the girls ran to the Hop In and brought chicken back *bless*. Districts Saturday. I have my plan. Nervous but excited. I know I'll individually qualify, the question is whether the team will make it to state.

conditioning 6:00 [3]

idk how but I was able to do chin ups today, progress? still not a pullup tho
some core

Wednesday Oct 25, 2017 #

running warm up/down 16:33 [2] 3.5 km (4:44 / km)
shoes: Saucony Ride 9

running intervals 25:00 [4] 5.05 km (4:57 / km)
shoes: Asics Hyper Speed 7

2x600: fast 200, settle into race pace. 2x400: 5s faster than race pace. 4x200 fast
splits: 2:07, 2:10, 85, 84, 38, 37, 36, 36.
Felt really good today. We did this on the track because it was pouring outside, pretty fun but felt fast so my 400s were 4 seconds faster than intended.

running warm up/down 14:16 [2] 2.5 km (5:42 / km)
shoes: Saucony Ride 9

conditioning (core) 5:00 [3]

my sad excuse for 12AM core. some planky stuff. idk. tired.

C • proud 2

Tuesday Oct 24, 2017 #

running 59:22 [2] 11.2 km (5:18 / km)
shoes: Saucony Kilkenny xc5

slow n easy Narnia with Brigitte and Bailee

conditioning (core) 6:00 [3]

Monday Oct 23, 2017 #

running tempo 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Saucony Ride 9

No school. Lake Boren. forgot watch, just lumping the whole workout together. 2 mile warmup, 2x ~600m uphill tempo around the park, few min rest, 6x400 on upper grass stretch (90s rest), cooldown. Ran 2:15, 2:17, 81, 87, 88, 87, 87, 85. Goal was between 85-90. Felt good. Tempos were hard. Legs felt a lil floppy at first

conditioning (core/pushups) 10:00 [3]

Sunday Oct 22, 2017 #

running 50:00 [3] 9.65 km (5:11 / km)
shoes: Asics excite4 3

Hazen area

Note

Anyone wanna do cell phone orienteering with me this Saturday? 7pm West Coast time

C • ??? 9

Saturday Oct 21, 2017 #

running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Asics excite4 3

running race 19:52 [5] 5.0 km (3:58 / km)
shoes: Nike Zoom w 4

Meh? Kingcos doesn't qualify us for anything so it was my last chance to experiment before districts and state so my plan was to go out at 5:55 and try to hold it and see what happens. Decided not to wear my watch cause they were giving splits for the boys race, but no one gave splits during ours so my whole plan was completely pointless. Also my stomach kinda failed me halfway through and I threw up a little AGAIN but contained it and it was fine, fun race, last time racing at Lake Samm EVER :'(

running warm up/down 29:00 [1] 4.6 km (6:18 / km)
shoes: Asics excite4 3

ok these shoes are getting kinda beat up and I was confused cuz I thought they were still new but they actually have alot of mileage on them

C • mileage 2

Friday Oct 20, 2017 #

running 43:38 [2] 8.75 km (4:59 / km)
shoes: Saucony Ride 9

Thursday Oct 19, 2017 #

running 58:27 [2] 11.51 km (5:05 / km)
shoes: Asics excite4 3

literally poured the entire run
stomach's been kinda meh lately

Wednesday Oct 18, 2017 #

running intervals 1:10:00 [4] 7.5 mi (9:20 / mi)
shoes: Saucony Ride 9

Forgot watch AGAIN, estimating time and distance.
Regular warmup, workout on upper field: 3 mins of tempo pace, 2x600 w/first 200 fast then settling into race pace, 4x400.
Splits: 2:18, 2:15 (I didn't know what I was doing), 86, 88, 87, 87.
Felt kinda weird today. What with homecoming and doing harder workouts and finally feeling repercussions from high mileage I'm aware that I won't be feeling my best this week, just gotta put the work in and it'll be fine.

C • Thetta reddast 2

conditioning (core/pushups) 14:00 [3]

Tuesday Oct 17, 2017 #

running 1:10:00 [2] 13.0 km (5:23 / km)
shoes: Asics excite4 3

First time running Hazen Does Drugs!!! (it's just a name I promise)

C • Hazen 9

Monday Oct 16, 2017 #

running warm up/down 14:30 [2] 2.7 km (5:22 / km)
shoes: Saucony Ride 9

running intervals 38:00 [4] 7.18 km (5:18 / km)
shoes: Asics Hyper Speed 7

3x500 forest loops, 3x400 upper field -15s, 3x400 mile pace, 3x200. Rest: 60 for 500s, 75 for first 400s, 90 for second set, 90 for 200s. 3 min between sets, 5 between 400s and 200s.
Splits: 2:15, 2:22, 2:21, 90, 90, 90, 86, 86, 85, 39, 39, 39.
It took a lot of work to hit my paces for the 400s and I think it's partly because I didn't get great sleep this weekend. Also my body's not used to the shorter, faster stuff yet but also it's meant to feel faster anyway.

Wore my new workout shoes (road racers) and they felt great, super light

running warm up/down 14:55 [2] 2.82 km (5:17 / km)
shoes: Saucony Ride 9

Sunday Oct 15, 2017 #

Note
(rest day)

Considering being sore all week and tired from Homecoming today was a good day for a rest day.

Saturday Oct 14, 2017 #

running 20:00 [3] 4.1 km (4:53 / km)
shoes: Asics excite4 3

Came early to training kids for WIOL so I got some quick mileage
IT WAS HELLA COLD I WORE LIKE 30 LAYERS

orienteering 3:19 [4] 0.7 km (4:44 / km)
shoes: Asics excite4 3

Caroline dared me to do the course the kids were doing in under 4 minutes so...

orienteering 18:41 [1] 1.1 km (16:59 / km)
shoes: Asics excite4 3

Then shadowed some adorable little kid named Matthew who is going to be winning JWOC 2030.

running 24:45 [3] 5.0 km (4:57 / km)
shoes: Asics excite4 3

chill run @ home

Friday Oct 13, 2017 #

running warm up/down 18:34 [2] 3.6 km (5:09 / km)
shoes: Asics excite4 3

running intervals 33:00 [4] 6.55 km (5:02 / km)
shoes: Asics excite4 3

800 @ race pace, 2x600 with first 200 fast then settling into race pace, 4x400 @ mile pace, 3x200 buildups, ~90s rest
Splits: 3:05, 2:15, 2:16, 86, 85, 85, 84
Felt good. Super fun workout!

running warm up/down 15:39 [2] 2.78 km (5:38 / km)
shoes: Asics excite4 3

Thursday Oct 12, 2017 #

running 1:04:24 [2] 12.4 km (5:12 / km)
shoes: Saucony Ride 9

Tried going actually easy, talked to my uncle (who's a really good xc skier) last night, he was saying how people train too much at medium intensity and should take easy days easier and hard days harder. +4 strides on track

conditioning (core) 10:00 [3]

Wednesday Oct 11, 2017 #

running warm up/down 15:53 [2] 2.85 km (5:34 / km)
shoes: Asics excite4 3

running race 19:40 [4] 4.82 km (4:05 / km)
shoes: Asics excite4 3

Last dual meet, tempoed the first ~2 miles around 7min pace, picked it up to what felt like race pace, felt great, caught a girl in the last 100. According to athletic.net it was a 5k and I almost PRd!! Except I was tempoing and it was only 3 miles...

Felt surprisingly good despite having an enormous brunch with friends while the underclassmen took PSATs...

C • athletic.net 1

running warm up/down 23:28 [2] 4.0 km (5:52 / km)
shoes: Asics excite4 3

conditioning (core/pushups) 8:00 [3]

20 ab exercises, alternate 10 pushups/tricep dips

Tuesday Oct 10, 2017 #

running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Asics excite4 3

Drug Park, 4 looonnnggg strides across the grass, 4 strides+extra back on the track. Legs were sore from yesterday's hills

C • um 7

Monday Oct 9, 2017 #

running 1:00:00 [3] 13.0 km (4:37 / km)
shoes: Saucony Ride 9

Lake Kathleen, 8 sets of hills in the middle, strides on the track.

conditioning (core/pushups) 5:00 [2]

Sunday Oct 8, 2017 #

running 1:02:32 [3] 12.05 km (5:11 / km)
shoes: Asics excite4 2

spent basically the whole run worrying about my race and if we'll lose our streak of winning districts 8 years in a row and state and if I'll ever PR again and college apps and AP bio and the fact that I ate 4 brownies this morning..

C • it's okay. 2

Saturday Oct 7, 2017 #

running warm up/down 23:19 [2] 4.2 km (5:33 / km)
shoes: Asics excite4 3

running race 19:44 [5] 5.0 km (3:57 / km)
shoes: Nike Zoom w 4

**DISCLAIMER ALERT-LONG ESSAY** Today wasn't a good race. I ran even 6:14s the first 2 miles and kept with my teammate that whole time, but I died at the 2 mile mark and she passed me and I couldn't hang on. The first 2 miles was a lot of passing people on the sides of the narrow trails because I deliberately avoided starting fast, but I think I should've just gone with it since it's such a huge race and hard to weave between people. It's tough not to be a little disappointed getting beat by Sophia after being our first runner all season, but I'm super happy for her for finally having a successful race after being injured last year and struggling with consistency this season. It's not like it was a completely garbage race, and realistically you don't PR every race, so I'm not mad, but just not sure why I died the last mile. Either way, didn't focus enough on mentally pushing so that'll be my main goal for the rest of the season.

C • "so I'm not mad, but" 2

running warm up/down 22:43 [2] 4.1 km (5:32 / km)
shoes: Asics excite4 3

Friday Oct 6, 2017 #

running 42:05 [2] 8.1 km (5:12 / km)
shoes: Saucony Ride 9

Hole In The Wall tomorrow!!! It's supposed to rain but it's rained every year so it's whatever :)

Note

I've decided that whatever my time is at the end of the season, I want to feel like I couldn't have ran any faster.

Thursday Oct 5, 2017 #

running warm up/down 22:00 [2] 4.44 km (4:57 / km)
shoes: Asics excite4 3

running intervals 25:00 [4] 5.0 km (5:00 / km)
shoes: Saucony Kilkenny xc5

800m at race pace -20s/mile (5:55), 3 forest loops, 3 min rest, 3 400s on the upper fields at same pace as 800s w/80s rest. First lap of the 8 was wayy fast at 85s and then I slowed down alot and hit 2:55. Forest loops were consistently 2:17, 400s were 89, 86, 89. Felt good about hitting splits but my stomach did not

running warm up/down 16:26 [2] 2.9 km (5:40 / km)
shoes: Asics excite4 3

conditioning (pyramid core) 10:00 [3]

Wednesday Oct 4, 2017 #

running 1:05:45 [3] 12.9 km (5:06 / km)
shoes: Saucony Ride 9

Long Lake Kathleen plus strides+extra on the track

conditioning (core) 10:00 [3]

Tuesday Oct 3, 2017 #

running warm up/down 26:17 [2] 4.3 km (6:07 / km)
shoes: Asics excite4 3

running race 20:30 [4] 4.83 km (4:15 / km)
shoes: Asics excite4 3

Last home meet/senior night! Tempoed again cause our course sucks, went hard on the uphills and smooth flats. Ran a course PR and won, also had a pretty great dab at the finish (as planned with the senior girls)

C • DAB 2

running warm up/down 22:36 [2] 3.87 km (5:50 / km)
shoes: Asics excite4 3

conditioning 10:00 [3]

3x strength circuit

Monday Oct 2, 2017 #

running 1:08:00 [3] 13.1 km (5:11 / km)
shoes: Saucony Ride 9

Easy Pollo with our varsity girls. Felt good, I think Portland was a good experience for the girls both for racing and team cohesion.

conditioning (core) 9:00 [2]

Sunday Oct 1, 2017 #

orienteering 40:11 [2] 4.5 km (8:56 / km)
shoes: Asics excite4 3

Corn maze score O! I brought a teammate so we went pretty slow the first loop and typical beginner stop-go fast the second loop.

running 1:30:00 [3] 11.5 km (7:50 / km)
shoes: Asics excite4 3

Sunday run is pretty in the fall!

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