Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 31 days ending Jul 31, 2018:

activity

time

miles

running

14:34:20

91.27

146.89

orienteering

8:36:12

41.32

(12:30)

66.5

(7:46)

161c

climbing

6:15:00

conditioning

3:32:42

3.89

6.26

hiking

2:10:00

5.83

(22:18)

9.38

(13:52)

Total

35:08:14

142.31

229.03

161c

[1-5]

34:48:14

3:40

0:00

» now

Tuesday Jul 31, 2018 #

running 51:42 [3] 10.5 km (4:55 / km)
shoes: Saucony Kinvara 8

Boren with Sophia. Started with Coach and Alex, we were going pretty fast to begin with, and then a mile in, who did we see running towards us? None other than the Takeuchis. So I gave them both hugs, they turned and kept running with us, and the pace dropped at least 30s/mile. Sophia stopped to stretch and turn around, so I stopped with her since there was no way in hell I was gonna keep hitting 6:10s with the others. Only problem is, Sophia stops a lot on runs. Like I'm pretty sure we stopped 10 times for her to stretch/tie her shoe/pee in the woods/let her stomach settle. Her stomach was being particularly troublesome today, but still annoying.

conditioning (core) 8:00 [2]

chill post run core, the girls sort of joined me

Monday Jul 30, 2018 #

running 55:00 [3] 11.13 km (4:56 / km)
shoes: Saucony Kinvara 8

Narnia with team. Coach and I pulled ahead of the group, and he was kicking my ass up the hills, but there was no way I was gonna let him beat me, so I stuck with him. Not exhausting but not an easy run

conditioning (strength/core) 20:00 [3]

functional strength, with plank and abs in between and after.

climbing 1:45:00 [2]

Sunday Jul 29, 2018 #

hiking 2:10:00 [2] 9.38 km (13:52 / km)
shoes: Saucony Guide 10

up to Fremont Lookout on Mt Rainier from Sunrise with Brigitte, Sophia, and Luci. It got steadily hazier throughout the day from wildfires around the area

climbing 1:30:00 [2]

I can almost do a 4 finger pull up!

Saturday Jul 28, 2018 #

running 1:06:56 [2] 12.93 km (5:11 / km)
shoes: Saucony Kinvara 8

Early morning run at Lake Wilderness with Bailee

conditioning 7:00 [3]

Greg's 7 minute circuit

Friday Jul 27, 2018 #

running 33:49 [2] 5.7 km (5:56 / km)
shoes: Asics GT-2000 6

morning highlands loop :)

Thursday Jul 26, 2018 #

running 50:20 [2] 8.57 km (5:52 / km)
shoes: Asics GT-2000 6

slow Sunday Run w Bailee. These shoes still need breaking in

Wednesday Jul 25, 2018 #

running 55:13 [3] 11.11 km (4:58 / km)
shoes: Saucony Kinvara 8

Pollo, ran with Sig the whole way, we weren't banging but it was still a bit speedy for me. R hammy is def sore, gotta roll it out this week

climbing 1:30:00 [2]

improvement? maybe? aka getting back to where I was

Note

2 hrs mowing lawn

Tuesday Jul 24, 2018 #

running 38:16 [3] 7.88 km (4:51 / km)
shoes: Saucony Kinvara 8

easy Boren with my peeps :)

conditioning (core) 5:00 [2]

Monday Jul 23, 2018 #

climbing 1:30:00 [2]

back on the rocks, quite rusty

Sunday Jul 22, 2018 #

running 42:58 [2] 8.14 km (5:17 / km)
shoes: Saucony Guide 10

Refreshing run, body mostly felt great!

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

modified pyramid up to 15, alternating push ups and tricep
dips

Friday Jul 20, 2018 #

running 24:46 [2] 5.01 km (4:57 / km)
shoes: Saucony Guide 10

Another super quick morning run. Stomach felt betterish, L knee was acting up a little. I'm gonna shoot for 4-5 miles/day the rest of this week, then try to hit 35 miles next week.

Note

Overview of training for next 7 weeks: (this is for me you don't have to read lol)
Week 1 (35 miles) - get back Monday, base mileage, look at NAOC terrain, learn basic LiDAR mapping (practice on Lib), 1 day of O training, start basic core/strength/plyo routines (core 4x, strength 1x, plyo 1x), sign up for trail 5k or 10k
Week 2 (40 miles) - continue NAOC armchair, basic training maps for Bozeman area, 1 day of O training, increase conditioning intensity, 1 tempo run and 1 long run
Week 3 (40 miles) - continue NAOC prep, contact orienteering people for Bozeman mapping advice, 1 day of O training, continue conditioning, 1 tempo, 1 long run, trail race or longer intervals (800s or 1Ks)
Week 4 (40 miles) - drive to Whitehorse, NAOC mental prep, lower conditioning intensity, strides at ends of trail runs, NAOC at end of Week 4
Week 5 (35 miles) - end of NAOC, flight to MSU, orientation. Sleep, run, condition. Figure out where to get diet staples, gym access, good daily runs.
Week 6 (40 miles) - first week of class. Sleep, run, condition. Figure out training maps and trail with easy acces (bike or public transit). Join trail running club. 1 tempo and 1 long run. Mental prep for SART.
Week 7 (40 miles) - Sleep, run, condition. Contact Erin to work out training cycle, running/conditioning plan, O training maps, trail races, and meets to attend. 1 trail tempo and 1 long run. SART at end of Week 7.
Week 8 - basic training plan. Start figuring out funding for rest of year (scholarships, employment, family contribution). AB O champs at end of Week 8.
Week 9 - basic training plan.
Week 10 - basic training plan. BC O champs at end of Week 10.

Thursday Jul 19, 2018 #

running 36:56 [2] 6.09 km (6:04 / km)
shoes: Saucony Guide 10

conditioning (arms/core) 5:30 [2]

Wednesday Jul 18, 2018 #

running 36:44 [2] 6.45 km (5:42 / km)
shoes: Saucony Guide 10

In Vienna with Tyra, stomach felt horrible :(

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

new addition to 6 Minute Abs: 1 min plank+30s pushups on either side

Tuesday Jul 17, 2018 #

running 38:33 [2] 6.36 km (6:04 / km)
shoes: Saucony Guide 10

run by myself in Budapest along the Danube. Stopped 5 times bc stomach was bothering me before I decided to walk for 10 mins. I think it helped?
One of my goals for when I get back home is to experiment with cutting different things out of my diet to figure out this whole stomach thing, it's ridiculous.

Monday Jul 16, 2018 #

running 35:35 [2] 4.24 km (8:24 / km)
shoes: Saucony Guide 10

lil baby run in Budapest with Tyra, we ran up Gellert hill to the Citadel and back.

Sunday Jul 15, 2018 #

Note
(rest day)

Saturday Jul 14, 2018 #

running warm up/down 14:46 [2] 2.22 km (6:39 / km)
shoes: inov8 x talon 212

orienteering race 34:58 [4] 6.24 km (5:36 / km)
15c shoes: inov8 x talon 212

Relay. I'm actually pretty happy with this. Which is great, because I'm still looking at my overall week as some rough races with a lot of room for improvement. I felt mentally focused, again had the fire to push through the terrain and the heat and past my competitors, and I stuck with the other runners without losing map contact (mostly). Until next JWOC. This year will be exciting.

Maps with routes will be up in a week when I finally get home and on my laptop :)

Control Challenge: 401

running warm up/down 11:34 [1] 1.65 km (7:01 / km)
shoes: Saucony Guide 10

Friday Jul 13, 2018 #

running warm up/down 29:13 [2] 2.79 km (10:28 / km)

orienteering race 37:51 [3] 4.11 km (9:13 / km)
12c shoes: inov8 x talon 212

Went out thinking maybe I would just win the C final. 2 min mistake on control 1, 5-7ish min mistake on 5, at that point I kept making small mistakes and my momentum to push fizzled out. Ran the rest of the race pretty meh and not fast at all. 12th in C final sums up a pretty disappointing JWOC. Ive already written down goals for next years training and racing, and I'm excited to actually see some progress, but right now I need to focus on the race at hand- the relay. Fighting to keep myself mentally into it, because that's been the greatest difficulty for me this year. I succeeded in the middle quali, so I need to try and repeat the visualization/meditation/motivation/goal settin process I did on Wednesday. This week has made me realize that mentality is everything when it comes to sport.
Control Challenge: 386

running warm up/down 11:54 [1] 1.61 km (7:23 / km)
shoes: inov8 x talon 212

Thursday Jul 12, 2018 #

running warm up/down 23:35 [2] 2.5 km (9:26 / km)
shoes: inov8 x talon 212

orienteering race 35:16 [4] 4.39 km (8:02 / km)
15c

This is really frustrating because today has been by far my best orienteering performance of JWOC, the only one I'm happy with because it's the only race I felt mentally focused on the process and pushing HARD the whole time-- and yet I had three mistakes on 8-9-10 that ruined the whole race. 8 was a 30s bobble that could have been 10 had I been quicker to realize that the control was on the spur. But 9 was just me being stupid and leaving the vegetation boundary into the green without checking my exact location. And 10 was me being frazzled from the previous control and just sending it through the white woods, then again being bad at relocation. I'm excited because I got a taste of some great orienteering, but again disappointed at my poor performance overall.
Control Challenge: 374

running warm up/down 12:23 [1] 1.7 km (7:17 / km)
shoes: inov8 x talon 212

Wednesday Jul 11, 2018 #

conditioning 32:00 [2] 1.95 km (16:25 / km)
shoes: Saucony Guide 10

10 min jog, easy dynamics, meditation

Tuesday Jul 10, 2018 #

running warm up/down 7:36 [2] 1.31 km (5:48 / km)
shoes: Saucony Guide 10

running warm up/down 6:24 [1] 0.88 km (7:16 / km)
shoes: Asics Hyper Speed 7

orienteering race 19:19 [4] 3.91 km (4:56 / km)
21c shoes: Asics Hyper Speed 7

Sprint race. Leg 3 got me pretty good, and I didn't lose a ton of time on route choice, but I made q compass mistake that cost me a couple seconds on the way, a mistake to 5, and mistake to 9. After than that it flowed pretty smoothly. Annoyed I never got into the race mentality.

Control Challenge: 359

running warm up/down 10:43 [1] 1.45 km (7:23 / km)
shoes: Asics Hyper Speed 7

Monday Jul 9, 2018 #

running warm up/down 22:42 [2] 3.09 km (7:21 / km)
shoes: inov8 x talon 212

orienteering race 1:19:00 [4] *** 11.0 km (7:11 / km)
18c shoes: inov8 x talon 212

Long race. Good start, slow and hesitant. Lost time on 6, 8, 12, 14 for mistakes. Lost time on whole course for route choice and slow running. 12 was 5 minutes, got uncertain and did the wrong thing by following a Swiss girl that turned out was going to 17, not 12.
Control Challenge: 338

running warm up/down 20:19 [1]
shoes: inov8 x talon 212

Sunday Jul 8, 2018 #

orienteering 41:36 [3] 4.6 km (9:03 / km)
6c

long model. felt good
Control Challenge: 320

Saturday Jul 7, 2018 #

running 20:00 [2] 4.0 km (5:00 / km)
shoes: Saucony Guide 10

easy team jog

conditioning (stretching/meditation) 20:00 [0]

Friday Jul 6, 2018 #

running warm up/down 21:43 [2] 3.42 km (6:21 / km)
shoes: inov8 x talon 212

orienteering 28:37 [3] 3.41 km (8:24 / km)
9c shoes: inov8 x talon 212

Mock middle using interval starts with the Canadians. This went well for me. My focus was to base my route on my entry to the control, and I executed that well. Only issue is visualizing the control circle and spiking it rather than messing around a couple meters away from it. Felt mostly confident in my navigation today and was able to push physically for a lot of it.
Control Challenge: 314

running warm up/down 3:39 [1] 0.6 km (6:05 / km)
shoes: inov8 x talon 212

Thursday Jul 5, 2018 #

7 AM

conditioning 30:00 [3] 1.31 km (22:54 / km)
shoes: Saucony Guide 10

day 2 of EAC (Erin's Ass-kicking Conditioning)

10 AM

orienteering 51:43 [3] *** 7.27 km (7:07 / km)
6c shoes: inov8 x talon 212

Long training in Bodoglar x1. Tested out the "squares" of terrain, practiced picking up the pace to see how it felt running in each. Did controls 9-14.

2 PM

orienteering 27:43 [3] *** 4.0 km (6:56 / km)
9c shoes: inov8 x talon 212

Bodoglar x2. This time focusing on compass, navigating off of the big features, and visualizing the control circle. This went really well for me, I felt super smooth, and I was able to move pretty quickly while still navigating just as fast.
Control Challenge: 305

Wednesday Jul 4, 2018 #

6 AM

running 15:23 [1] 2.4 km (6:25 / km)
shoes: Saucony Guide 10

7 AM

conditioning 33:01 [3] 1.15 km (28:43 / km)
shoes: Saucony Guide 10

5min jog, dynamics, meditation w team led by Erin

10 AM

orienteering 46:25 [2] 3.8 km (12:13 / km)
9c shoes: inov8 x talon 212

First time on Hungary maps woot! Middle training in Bocsa, vegetation here is insane. Went super slow focusing on taking in everything. Did controls 1-9.

2 PM

orienteering 1:00:13 [2] 5.52 km (10:55 / km)
8c shoes: inov8 x talon 212

Middle training x2, in Kaskantyu, focus on reading whole leg backwards and compass. Picked up pace a lil bit but got very frustrated with weaving through this stupid prickly green, particularly on 4, 10, and 11. Did controls 1-4, 8-11.
Control Challenge: 290

9 PM

conditioning (Tabata) 16:00 [5]

Joined Bridge for some bedtime tabata, never done it before and boy did the pushups kill my arms. 10/10 will do again

Tuesday Jul 3, 2018 #

orienteering 19:05 [2] 3.78 km (5:03 / km)
17c shoes: Saucony Guide 10

easy pace sprint training in day 1 of Hungary!
Control Challenge: 273

conditioning 19:11 [3] 1.85 km (10:22 / km)
shoes: Saucony Guide 10

dynamics and strides courtesy of Erin. Good to have the supplementary conditioning back

Monday Jul 2, 2018 #

running 49:50 [3] 9.02 km (5:31 / km)
shoes: Saucony Guide 10

Morning run into a park in Sofia with some USA peeps. Plan was to do a ladder workout - 3, 5, 7, 5, 3- but only did 3, 2:40, 7, 4:11 because my stomach was giving me major problems. Sucks.

Sunday Jul 1, 2018 #

running warm up/down 15:48 [2] 2.53 km (6:15 / km)
shoes: inov8 x talon 212

orienteering race 34:26 [3] 4.47 km (7:42 / km)
16c shoes: inov8 x talon 212

The relay! This went pretty well, aside from way overshooting 1. Talked to Greg about my mistake, I need to pick attackpoints other than vague vegetation features, something more distinctive like reading contours or the trail. I messed up a bit compassing through the green, but overall felt mentally into the race and not deterred by my mistakes.
Control Challenge: 256

running warm up/down 10:00 [1] 1.61 km (6:13 / km)
shoes: inov8 x talon 212

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