Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 31 days ending Jan 31, 2018:

activity	#	time	miles		km		+m
running	31	28:52:57	207.68	(8:21)	334.23	(5:11)
alpine skiing	2	6:00:00
orienteering	4	4:46:13	23.49	(12:11)	37.8	(7:34)	410	11 /	41c	26%
conditioning	15	2:26:30	0.5		0.8
hiking	1	1:22:00	3.73	(22:00)	6.0	(13:40)
climbing	1	1:00:00
Total	34	44:27:40	235.39		378.83		410	11 /	41c	26%

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Wednesday Jan 31, 2018 #

running warm up/down 21:46 [2] 4.31 km (5:03 / km)
shoes: Saucony Ride 9

running intervals 18:55 [5] 4.15 km (4:33 / km)
shoes: Saucony Ride 9

1000, 800, 600, 400, 400. Goal 6:00 pace/90s laps. Actual paces were 3:42, 3:00, 2:15, 88, 85. First 2 went well, but my plan for the 600 was to take the first 200 fast and settle in to pace. I guess I "settled in" too much because ended up going slower than the targeted pace. 400s were tiring. My body has been tired lately, though, so deliberately opted for a 2-mile rather than 3-mile workout.

running warm up/down 14:37 [1] 2.68 km (5:27 / km)
shoes: Saucony Ride 9

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

Pyramid core up to 20 - 80 pushups

Tuesday Jan 30, 2018 #

running 1:05:41 [2] 11.5 km (5:43 / km)
shoes: Saucony Ride 9

slowwww sunday run. considered tempoing but body feels exhausted, takin an easier week this week.

Monday Jan 29, 2018 #

running 1:04:00 [2] 12.96 km (4:56 / km)
shoes: Saucony Ride 9

LkWA trail with team. First 2 miles my body was really tired. Slow recovery pace

Note

Talked to my coach and mileage plan this season will be peaking at and holding 55-60 (until the gradual during-season decrease). So basically holding where I'm at now or a little more. Main focuses for the next 6 weeks will be hitting that mileage, fast stuff 2-3x/week, orienteering at least 1x/week, core, and starting strength and plyo.

Sunday Jan 28, 2018 #

10 AM

running warm up/down 13:10 [2] 2.1 km (6:16 / km)
shoes: Asics excite4 2

orienteering (Line-O) 13:07 [2] 1.3 km (10:05 / km)
shoes: Asics excite4 2

https://imgur.com/IlIypus
Training with Caroline on courses Erin designed for us! Saw Peteris right before starting and chatted for a while about maps. Did the line-o together, talking through what we saw and what we were doing.

orienteering (Compass-O) 16:27 [2] 1.9 km (8:39 / km)
shoes: Asics excite4 2

https://imgur.com/aBXkvnj
Nailed the first 3, got pretty far off on 4 and ungracefully slid down a hill.

orienteering intervals 25:25 [3] 3.51 km (7:14 / km)
shoes: Asics excite4 2

These went well for the most part. Definitely noticed I was using compass bearings a lot. Saw Courtney Cutler right after she finished her half-marathon in the park!

running warm up/down 10:57 [1] 1.7 km (6:26 / km)
shoes: Asics excite4 2

2 PM

running 36:19 [2] 6.81 km (5:20 / km)
shoes: Saucony Ride 9

easy Sunday Run. Sore. Legs tired. I need to make sure to stretch and roll this week and take it easy tomorrow.

conditioning (strength) 16:30 [3] 0.8 km (20:37 / km)

gave the functional strength routine a whirl

3 PM

conditioning (core) 8:00 [3]

10 PM

conditioning (knee strengthening) 20:00 [1]

Saturday Jan 27, 2018 #

running 1:16:20 [3] 16.1 km (4:44 / km)
shoes: Saucony Ride 9

10 miler at Lk Wilderness with Bailee

hiking 1:22:00 [2] 6.0 km (13:40 / km)
shoes: Asics excite4 2

Up to Bullitt Fireplace on Squak with Cassidy

conditioning (core) 9:00 [3]

Tried the pedestal core workout. Not sure if I did it right

C • What is it you're not sure ... 6

Friday Jan 26, 2018 #

running 1:14:00 [2] 13.6 km (5:26 / km)
shoes: Saucony Ride 9

slowwww Jimi with Bailee. Lots to talk about

Thursday Jan 25, 2018 #

running warm up/down 27:16 [2] 4.43 km (6:09 / km)
shoes: Saucony Ride 9

running tempo 27:10 [4] 6.05 km (4:29 / km)
shoes: Saucony Ride 9

Probably the worst tempo I've ever done in my life. Stopped 4 times, first 2 were for no reason, the other 2 my stomach was giving me major problems. Probably didn't help that I took a 3 hour nap right before heading out. Basically, mentally groggy, left knee was bothering me, right calf tight, stomach bad. Think I pulled my left hammy a little bit mid tempo too... SO MANY PROBLEMS but life is good yall! At least the cool down was fun

running warm up/down 26:12 [2] 4.27 km (6:08 / km)
shoes: Saucony Ride 9

climbing 1:00:00 [2]

Attempted a red dyno, got partway up a weird green route on an overhang corner, tried hanging by my feet from a blue knob but ended up falling on my head and feeling weird for a while :(

C • Weird 2

Wednesday Jan 24, 2018 #

running 1:04:00 [3] 12.65 km (5:04 / km)
shoes: Saucony Ride 9

2 miles on track + DQ + 4 strides

conditioning (core) 6:00 [2]

Tuesday Jan 23, 2018 #

Note
(rest day)

"rest day" = "study day"

update: bombed the gov final, there goes my 4.0????

Monday Jan 22, 2018 #

running warm up/down 14:45 [2] 2.75 km (5:22 / km)
shoes: Saucony Ride 9

running tempo 20:18 [4] 4.75 km (4:16 / km)
shoes: Saucony Ride 9

Started right after exiting the woods, rest while going around Drug Park, started back up again until bottom of the hill. Felt really good and I liked changing it up by doing it in 2 chunks, although I guess that's not a "real" tempo... still, stomach was happy and I think I can build up from here, maybe doing 10 min and 15 min, and then one single 20 min.

running 29:28 [2] 5.53 km (5:20 / km)
shoes: Saucony Ride 9

+4 strides

Note

Finals are this week, prob just gonna shoot for 55 miles again this week instead of bumping it up, plan is to do a quick 4 or 5 tomorrow between study sessions. maybe some track intervals on Wednesday, if not, then tempo during the run on Thursday, regular run Friday, either Saturday or Sunday get out for some O training, and the other day a long(er) run.

Sunday Jan 21, 2018 #

running 36:31 [2] 6.8 km (5:22 / km)
shoes: Saucony Ride 9

My watch said 3.25K when I turned around but 5.5K when I got back?? so i did extra

conditioning (core/arms) 10:00 [2]

Saturday Jan 20, 2018 #

Event: CascadeOC Winter Series / WIOL #6

running warm up/down 14:37 [2] 2.6 km (5:37 / km)
shoes: inov8 x talon 212

Forgot micro-o maps, forgot dynamics, forgot strides

orienteering race 33:18 [3] 4.2 km (7:56 / km)
shoes: inov8 x talon 212

Focus: starting slow, getting into the map, focusing on my own race, not others. Don't think starting slow helps in western WA.
http://rg.cascadeoc.org/rg2/#206&route=268
Struggled in places with precise map reading, off trail distance estimation, and direction of contours.
Lost 2:30 on 4, I did it in 8:03, but I think I could have done it in 4:40 based on gps. Vegetation was vague but I needed a clear attackpoint because of it. Hesitation on entry to 1, lost 30+ seconds on 8 looking for the flag and not the feature (it was just low and couldn't see it, stupid mistake). Also just generally ran slow.
Mental prep needs work, I was teaching my teammate compass and ran out of time for dynamics, strides, visualization, focusing. Next meet goals: push harder physically, leave time for mental prep before race, decide when to put the map down and run and when to slow down and read.

orienteering race 51:50 [4] *** 7.35 km (7:03 / km)
17c shoes: inov8 x talon 212

Kai started 2 min behind me, saw him at 3 so I think he took the better route to 1 (and also ran faster). We ran together until 8 where he took the better east route, then followed him till 9 where he again took the better exit to the powerline. Ran the rest alone, mostly good except I punched 128 before 129 (#12) and was too far south on 13. Lots of hesitation today. Not sure how to be more confident of where I am.
http://rg.cascadeoc.org/rg2/#206&course=4&...

C • Confidence 3

running warm up/down 6:00 [2] 1.25 km (4:48 / km)
shoes: inov8 x talon 212

Friday Jan 19, 2018 #

running 58:53 [2] 11.8 km (4:59 / km)
shoes: Saucony Ride 9

Drug with Mackenzie +4 strides

conditioning (core) 6:00 [2]

Thursday Jan 18, 2018 #

running 1:08:50 [2] 13.05 km (5:16 / km)
(rest day)

C • um 2

Wednesday Jan 17, 2018 #

7 AM

running 27:19 [2] 5.02 km (5:26 / km)
shoes: Saucony Ride 9

double up dayyyyy
idk why but this was very tiring albeit slow

4 PM

running warm up/down 22:52 [2] 4.41 km (5:11 / km)
shoes: Saucony Ride 9

running intervals 21:15 [5] 4.67 km (4:33 / km)
shoes: Saucony Ride 9

3x1000 and 2x400, 200m rest. Was gonna do 4x1000 but I was dead after the second one and the third was 5 seconds slow. Goal 3:45s and 90s, ran 3:42, 3:47, 3:50, 89, 88. Stomach was bad but that's not what was holding me back

running warm up/down 10:04 [2] 1.8 km (5:36 / km)
shoes: Saucony Ride 9

Tuesday Jan 16, 2018 #

running 1:12:00 [3] 13.4 km (5:22 / km)
shoes: Saucony Ride 9

Lindbergh with team, first time I've done this run. Looonnngg hill in the beginning, definitely a grind but I kind of dug the run. I've noticed that my mood definitely improves running with people versus alone.

Note

Plan for this week: 54-56 miles, core 3x, 4x1000 on Wednesday, orienteering race Saturday

conditioning (core) 15:00 [1]

experimenting with diff core routines, today focused on hips

Monday Jan 15, 2018 #

running 1:01:26 [3] 13.14 km (4:41 / km)
shoes: Saucony Ride 9

New trail along Lake Washington Blvd! Flat, good for tempos. Stomach was meh. I've decided my 400m training paces for the 800, 1600, and 3200 will be 72, 80, and 84 respectively.

Sunday Jan 14, 2018 #

running warm up/down 17:19 [2] 3.33 km (5:12 / km)
shoes: Saucony Ride 9

orienteering (Compass-O) 13:21 [3] 1.52 km (8:47 / km)
shoes: Saucony Ride 9

http://cascadeoc.org/wp-content/uploads/2017/12/Ro...
Had my dad make me a course compassing to points. First part were short and each feature was visible from the previous, then there were soccer games going on which interfered, had 4 good actual compass legs on the east side of the pond. Nevertheless learned that when taking a bearing I tend to look up and pick out the most conspicuous feature that is kind of in the line rather than a feature that is directly in the line.

orienteering (Line-O) 12:48 [3] 1.66 km (7:43 / km)
shoes: Saucony Ride 9

Again made by my dad

orienteering 8:35 [3] 1.29 km (6:39 / km)
shoes: Saucony Ride 9

33 control course I made that visited 4 sections of the park with a lot of 10-20m direction-changing legs on various point features.

running 46:06 [3] 8.5 km (5:25 / km)
shoes: Saucony Ride 9

gotta hit 50 milessssss

C • holy crap 2

Saturday Jan 13, 2018 #

alpine skiing 3:00:00 [2]

snow was super wet and thick bc of rain, also v warm out, like spring skiing but 50000x the work
40000ft vert

running 32:52 [3] 6.54 km (5:02 / km)
shoes: Saucony Ride 9

conditioning (core) 5:00 [2]

Friday Jan 12, 2018 #

running 1:08:33 [2] 13.2 km (5:12 / km)
shoes: Saucony Ride 9

Gotta look into new shoes soon

Thursday Jan 11, 2018 #

running 1:12:29 [3] 12.4 km (5:51 / km)

Turner Loop

C • Love the name! 2

Wednesday Jan 10, 2018 #

running warm up/down 30:12 [2] 5.93 km (5:06 / km)
shoes: Saucony Ride 9

warmup+strides

running intervals 16:30 [5] 3.86 km (4:16 / km)
shoes: Saucony Ride 9

4x800, 3 min each with 90s rest

running 25:20 [2] 5.18 km (4:53 / km)
shoes: Saucony Ride 9

conditioning (core) 10:00 [3]

Tuesday Jan 9, 2018 #

running 23:00 [3] 5.03 km (4:34 / km)
shoes: Saucony Ride 9

Monday Jan 8, 2018 #

running 36:01 [3] 6.91 km (5:13 / km)
shoes: Saucony Ride 9

running tempo 23:35 [4] 5.52 km (4:16 / km)
shoes: Saucony Ride 9

Avg 6:52 pace, started 7:00 ish and sped up to about 6:30 at the end. Stopped 3 times for stomach and legs were killing me, also wasn't feeling particularly motivated today so it was tough trying to power through :/

running 13:25 [3] 2.45 km (5:29 / km)
shoes: Saucony Ride 9

cooldown+4 strides on the track

conditioning (core) 6:00 [2]

Is core more than just abs? Bc I did a "runners core" workout and some were definitely not abs

C • ya 2

Sunday Jan 7, 2018 #

alpine skiing 3:00:00 [2]

48,000 feet of vert according to my dad?? Snow wasn't great

conditioning (core) 7:00 [2]

No time to run today. I'm aiming for 50-55 miles next week but not sure if it'll happen, might not be able to run at all on Wednesday bc of a campaign ad project I have to film with a group

Note

I hate group projects with a burning passion

C • It's not just you 1

Saturday Jan 6, 2018 #

running warm up/down 26:50 [2] 4.8 km (5:35 / km)
shoes: Asics excite4 2

orienteering race 46:31 [4] *** 6.35 km (7:20 / km) +180m 6:25 / km
spiked:6/10c shoes: Asics excite4 2

http://rg.cascadeoc.org/rg2/#205&course=14&...
I bEaT aLL tHe BoYs

Some minor mistakes the entire way. Mainly lack of distance estimation/thinking that since it was a trail-y course precise map reading wasn't as important/getting distracted by other people. Messed around the control circle of 2, 4, and 7, could have left the trail earlier 7-8, Kai beat me there and left right before the hill gets steep, I'm curious if it would be even better to leave and get immediately into the reentrant that 8 is in. 5-6 might have been faster going around on the trail, idk

C • Boys 9

orienteering race 1:04:51 [3] *** 8.72 km (7:26 / km) +230m 6:34 / km
spiked:5/14c shoes: Asics excite4 2

http://rg.cascadeoc.org/rg2/#205&course=4
Similar to varsity course, not super technical, definitely a runner's course. Had a few route choice mistakes: S-1 should have gone left, 10-11 northern trails faster, not sure if 12-13 right or left would be faster, screwed it up anyways

overall decent run, felt pretty focused today! I had a good, stress-free warmup, been getting better sleep, food, and training, all my teammates had their crap together this time and I was focused on my own race.

Friday Jan 5, 2018 #

running 1:10:00 [3] 14.4 km (4:52 / km)
shoes: Saucony Ride 9

HDD + Jimi with Coach, Carlyn and Dhaman!

Thursday Jan 4, 2018 #

running tempo (fartlek) 1:11:51 [4] 14.1 km (5:06 / km)
shoes: Saucony Ride 9

Hard ish on flat straightaways at Boren. Gave myself some slack going into it bc my body's been sore and hurting all week so I knew I wouldn't be banging, just working up some juice. Stomach not super happy but I'm glad I was able to get some fast training in.

Total 4.65k of tempo. Paces ranged 3:50-4:00/k (6:10-6:30/mi) on the first half flat gravel path and 4:15-4:30 (6:50-7:15) on the forest trail.

conditioning (core/pushups) 9:00 [3]

Wednesday Jan 3, 2018 #

7 AM

running 30:00 [3] 5.7 km (5:16 / km)
shoes: Saucony Ride 9

Highlands loop. First half is a slight uphill and my legs still felt dead. I'm doubling up today since Wednesdays are late dismissal, so hopefully I'll feel better in the afternoon.

C • double up party 2

4 PM

running 57:13 [3] 11.1 km (5:09 / km)
shoes: Saucony Ride 9

Drug Park with Brig and Bailee, laps with Carlyn! Lots of alumn which is fun

Gonna try tempoing tomorrow if my body will allow it. Plan for rest of week: 8-8.5 miles tomorrow + core, 6-7 Friday, 8-10 orienteering Saturday, 6-7 Sunday + core, making a 45-50 mile week. The grind officially begins!! Also, I'm forcing myself to start a healthy diet again (lots of veggies and protein and less sugar) so I'm pretty stoked to get back into it.

Tuesday Jan 2, 2018 #

running 1:07:00 [3] 11.0 km (6:05 / km)
shoes: Saucony Ride 9

Shy Bear. The first hill (and every subsequent hill) absolutely killed my legs. Slowed way down and lost the pack, and then I became completely exhausted. One of the worst runs I've had in a while. Just felt physically and mentally wiped.

conditioning 9:00 [2]

Monday Jan 1, 2018 #

Note
(rest day)

Rest day or apply to college day?

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