Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 31 days ending May 31, 2018:

activity

time

miles

running

18:11:23

126.02

(8:40)

202.8

(5:23)

climbing

5:00:00

orienteering

1:43:57

10.48

(9:55)

16.86

(6:10)

43c

hiking

1:30:00

conditioning

25:00

Total

26:50:20

136.49

219.66

43c

3:02

0:00

» now

Thursday May 31, 2018 #

Note
(rest day)

Another solid rest day. Had choir rehearsal after school and needed to pack for Silverwood. Also wanted to make sure I'm completely rested for next week.

Wednesday May 30, 2018 #

running 43:25 [2] 8.13 km (5:20 / km)
shoes: Saucony Guide 10

Easy Lake Kathleen with Brig and Bailee. Legs weren't 100% juicy, still felt a little dead, idk if I should've taken another complete rest day or...?

conditioning (pedestal core) 4:00 [2]

Tuesday May 29, 2018 #

conditioning 15:00 [1]
(rest day)

Lil bit of core, some pushups, stretching, and rolling

Monday May 28, 2018 #

Note
(rest day)

Rolling, eating nutritious food, hydrating, chilling today. Body aches all over.

Sunday May 27, 2018 #

running 45:59 [3] 8.5 km (5:25 / km)
shoes: Saucony Guide 10

Got a stitch 2 miles in, stopped to stretch it, and when I started again my legs were badly cramping all over. Still hasn't gone away yet 5 hours later... Halfway through I got super fatigued and struggled on the way back, idk if I didn't get enough water or because all I had to eat before the run was 2 eggs w/veggies... Anyway, even though my O training is supposed to start tomorrow, I'm going to take a full rest day because I don't think my rest week was very successful.

Saturday May 26, 2018 #

orienteering (Line-O) 19:04 [2] 2.91 km (6:33 / km)
shoes: inov8 x talon 212

Line-O warmup.

C • links 2

orienteering (Compass-O) 14:42 [2] 1.93 km (7:37 / km)
7c shoes: inov8 x talon 212

Compass exercise, focus was picking a good line to begin with and checking compass routinely every 5-10 seconds. I think if I practice frequent compass checks more, it'll help my orienteering a lot. Lots of tall grass, was not fun to run through AND I'm allergic to grass so I got v itchy

orienteering 37:26 [3] 5.02 km (7:27 / km)
14c shoes: inov8 x talon 212

Flexibility course, focus to recognize what each leg is asking of me rather than making generalizations about the course. Worked for the first half but I think I lost focus the second half and just sort of orienteered. Didn't think through some of my routes that closely and execution wasn't great today

Control Challenge: 43

running 4:40 [1] 0.73 km (6:24 / km)
shoes: inov8 x talon 212

Friday May 25, 2018 #

hiking 1:30:00 [3]

Up Little Si with my dad. The trail starts on the south side, skirts around the east side of the mountain, and reaches the top from the north. We decided to try our hand at bushwhacking/orienteering our way up the south side through the woods and cliffs. Some slightly hairy patches but overall a pretty mellow climb. Ran down on the trail, ~1 hour up, 30 min down

climbing 1:30:00 [3]

More redz with more boyz (plus a yellow at the end that I could not figure out)

Thursday May 24, 2018 #

running 30:11 [3] 5.84 km (5:10 / km)
shoes: Saucony Guide 10

My college friends are back in town and were coming to the run today, but I forgot my shoes, so I hauled home, got my shoes, hauled back, and ran half of Backwards DQ until I caught them

conditioning (core) 6:00 [3]

getting back in the flow. real JWOC training starts next week and I'm trying to get in the right mental zone so I'm prepared for it

Wednesday May 23, 2018 #

orienteering 32:45 [3] ** 7.0 km (4:41 / km)
22c shoes: Asics excite4 2

And so the Control Challenge finally begins!
Chill meet at Lake Wilderness, didn't warm up, just ran, enjoyed, halfway through decided I should probably focus on flow. Didn't wear a watch, didn't make mistakes, didn't get hit by the Frisbee golfers, so generally a good time
RouteGadget

Control Challenge: 22

Tuesday May 22, 2018 #

running 27:14 [2] 5.5 km (4:57 / km)
shoes: Saucony Guide 10

OB on Boren with team, decided to cut it short because stomach was feelin weird, ankle/achilles was hurting, L knee was hurting, it was hot, and I'm on my rest week so I want to get back into the enjoyment of exercise so I can be mentally prepared to start the grind for JWOC next Monday :)

climbing 1:30:00 [2]

hit some quality reds with the boyz

C • reds 2

Monday May 21, 2018 #

running 11:27 [2] 2.4 km (4:46 / km)
shoes: Saucony Guide 10

Saturday May 19, 2018 #

running 1:12:28 [3] 13.51 km (5:22 / km)
shoes: Saucony Guide 10

Lots of laps around the Lib track with my old teammate Kerstin who goes to a different school now. Both of our track seasons ended yesterday

Friday May 18, 2018 #

running warm up/down 19:00 [2] 3.41 km (5:34 / km)
shoes: Saucony Guide 10

running race 12:03 [5] 3.2 km (3:46 / km)
shoes: Asics Hyper Speed 7

First mile 5:46, a little off but still okay. Girls were dropping off bc they started too fast. I banged lap 6, got tired, at some point gave up bc I realized I was behind pace and had no chance of the auto-qualifying time of 11:29. Bummer because it was so within reach, and i really wanted to make track state at some point. V v sad bc my time with LHSXC is over :(

running warm up/down 20:25 [1] 3.0 km (6:48 / km)
shoes: Saucony Guide 10

Thursday May 17, 2018 #

running 29:36 [2] 5.72 km (5:10 / km)
shoes: Saucony Guide 10

APs got out late again, ran Church and strides by myself

Wednesday May 16, 2018 #

running warm up/down 20:32 [2] 3.33 km (6:10 / km)
shoes: Saucony Guide 10

running race 5:28 [5] 1.6 km (3:25 / km)
shoes: Nike Zoom w 4

PR! Not as fast as I had expected at the beginning of the season, but based on my season as a whole, this was a pretty good race and I'm happy with it. I knew I wasn't going to make it to state in the mile, so my goal was just to run as smart and fast as I could.

running warm up/down 22:08 [2] 3.79 km (5:50 / km)
shoes: Saucony Guide 10

Tuesday May 15, 2018 #

running 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Saucony Guide 10

No watch, AP test got out late so easy run with Dad in the trails.

Monday May 14, 2018 #

running warm up/down 17:00 [2] 3.0 km (5:40 / km)
shoes: Saucony Guide 10

running intervals 18:00 [4] 3.0 km (6:00 / km)
shoes: Asics Hyper Speed 7

Dynamics, 2 laps 100 on/offs, 3x200, 2x150. Splits (starting at 200s): 38, 36, 35; 24, 24. Running fast is fun, calves=sore, weird pain in my L calf/shin, wondering if it's the same thing I had the week before JWOC last summer

running warm up/down 19:00 [1] 3.0 km (6:20 / km)
shoes: Saucony Guide 10

Sunday May 13, 2018 #

running 54:41 [3] 9.73 km (5:37 / km)
shoes: Saucony Guide 10

Saturday May 12, 2018 #

running 33:01 [2] 5.6 km (5:54 / km)
shoes: Saucony Guide 10

Morning run, Highlands loop. Trails are super lush and gorgeous to run through.

Friday May 11, 2018 #

running warm up/down 18:33 [2] 3.26 km (5:41 / km)
shoes: Saucony Guide 10

running race 11:57 [4] 3.2 km (3:44 / km)
shoes: Nike Zoom w 4

again another very slow race. This time I was sort of expecting it to be slow, so my plan was to follow for the first mile and lead the 2nd mile. blew past the pack at the end of the 4th lap and took the lead, we had been doing pretty consistent 90s and I felt like I was pushing it, but I was still hitting 90s... either I'm really bad at leading or the 3200 is just really hard to run fast when you're not following anyone. Anyway, last lap was again super fast, Elsie passed me with 350 to go and just mobbed it, lost to 2nd place in the last 70 meters. Gotta work on my kick for next week

running warm up/down 28:16 [2] 5.06 km (5:35 / km)
shoes: Saucony Guide 10

Cooldown with Elsie!

Thursday May 10, 2018 #

running 32:00 [2] 5.5 km (5:49 / km)
shoes: Saucony Guide 10

No watch, slow ~3 mile run on the trails by my house with my dad, 2 strides along my street

C • Slow 3

Wednesday May 9, 2018 #

running warm up/down 19:37 [2] 3.37 km (5:49 / km)
shoes: Saucony Guide 10

running race 5:34 [4] 1.6 km (3:29 / km)
shoes: Nike Zoom w 4

Went out insanely slow, the girls leading were not fast but no one wanted to lead, so we hit 84 and 87 for our first splits. 3rd lap was still slow at 85, and there was just a huge pack at the front I was part of, so I started to push it to pull ahead since top 6 move on to Districts. Elsie, the Cedarcrest girl seeded first, blew past me, and a couple other girls had good kicks too. Last lap was a speedy 77. Finished 4th, could have kicked harder but wanted to save myself for the 32 on friday and next week

running warm up/down 28:33 [1] 4.93 km (5:47 / km)
shoes: Saucony Guide 10

with the Cedarcrest girls!

Tuesday May 8, 2018 #

running 34:27 [2] 6.48 km (5:19 / km)
shoes: Saucony Guide 10

Monday May 7, 2018 #

running warm up/down 14:38 [2] 2.87 km (5:06 / km)
shoes: Saucony Guide 10

running intervals 17:12 [4] 3.0 km (5:44 / km)
shoes: Asics Hyper Speed 7

2x300, 2x200, 2x150, goal splits 61, 40, 29, actual: 60, 61, 39, 39, 28, 28. Short and sweet, subdistricts is this week, 1600 on Wed and 32 on Fri. Districts next week, likely will make it to Districts but not to state.

running warm up/down 7:53 [1] 1.32 km (5:58 / km)
shoes: Saucony Guide 10

Sunday May 6, 2018 #

running 1:02:00 [3] 11.34 km (5:28 / km)
shoes: Saucony Guide 10

Sunday Run with the boyz

climbing 2:00:00 [1]

Hit up SBP for a couple hours with Alex and Arne. I was sorta tired and found a few frustratingly difficult dynos I couldn't do in the beginning. Finally got a tricky red at the end

Saturday May 5, 2018 #

running 51:38 [2] 9.7 km (5:19 / km)
shoes: Saucony Guide 10

Friday May 4, 2018 #

running warm up/down 18:54 [2] 3.53 km (5:21 / km)
shoes: Saucony Guide 10

running race 12:20 [4] 3.2 km (3:51 / km)
shoes: Nike Zoom w 4

Yikessss this sucked. Original plan was to have one of the fast guys pace me for an 11:30, but they ended up pacing our slower girls to get them to qualify, so my coach told me to run with a slower sophomore boy who's about my speed, and he agreed to go 11:30 pace (at least for the first mile). Started out too fast the first lap and I fell back to pace myself rather than stick with Kazuki, which was probably the wrong decision. Stomach and triceps(?) started hurting real bad 3rd lap, and I kinda lost motivation and speed from there

running race 1:05 [5] 0.4 km (2:42 / km)
shoes: Nike Zoom w 4

Finished off the meet with a distance 4x4 for fun. Ran first leg to see if I could keep up with our fast team and the other school's team, beat the Sammamish girl and PR'd, my teammate and I dropped the baton in our handoff which wasn't great but overall super fun!

running warm up/down 22:02 [1] 3.67 km (6:00 / km)
shoes: Saucony Guide 10

Thursday May 3, 2018 #

running 48:37 [3] 9.63 km (5:03 / km)
shoes: Saucony Guide 10

Wednesday May 2, 2018 #

running warm up/down 25:00 [2] 4.5 km (5:33 / km)
(sick) shoes: Saucony Guide 10

running intervals 20:00 [4] 3.5 km (5:43 / km)
shoes: Saucony Guide 10

Forgot my watch, estimating time and distance. Short workout, 4x300 at mile+1, 4x200 faster, 4x100 fastest. Splits were 59, 61, 61, 61, 39, 40, 39, 39. Still don't feel 100% strength, and I'm pretty congested, so I'm glad the workout wasn't too strenuous. Hoping to be fully back in time for my last dual meet EVER on Friday!!!

running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Saucony Guide 10

Note

I'm thrilled to announce that I've committed to Montana State University! Although there's not much of an orienteering community there, I'm on a full ride and will be saving a lot of money, which I'll put towards traveling to more national meets and camps with better terrain and competition. Also, if you know of any orienteers in the Bozeman area (or have any nuggets of information that might possibly be relevant), please let me know! I've been doing my research and contacting people for possible old maps to train on and connections to make, and would love any sort of help. :)

C • Bobcats 8

Note

**CONTROL CHALLENGE**
Also, the control challenge has begun! Click here for instructions. I would love to get some challenging challenges this year! Looking back on AP, I hit 84c in 2016 (I think it was restricted to May only), and 448 in 2017 (ended with the start of JWOC).

Tuesday May 1, 2018 #

running 59:49 [3] 11.62 km (5:09 / km)
(sick) shoes: Saucony Guide 10

Drug Park, strides, 3 laps. Hills and strides were difficult.

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