Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 31 days ending Aug 31, 2018:

activity

time

miles

hiking

15:57:16

29.65

(32:17)

47.71

(20:04)

running

15:47:29

107.81

(8:47)

173.51

(5:28)

orienteering

5:11:07

21.98

(14:09)

35.37

(8:48)

79c

climbing

3:30:00

cycling

1:45:00

23.3

(4:30)

37.5

(2:48)

conditioning

1:29:02

other

40:00

Total

44:19:54

182.74

294.09

79c

[1-5]

43:39:54

6:19

0:00

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Friday Aug 31, 2018 #

8 AM

running 41:25 [2] 7.47 km (5:33 / km)
shoes: Asics GT-2000 6

Peets Hill with Aly and Logan! Smoke has cleared up and the mountains look SO COOL.

9 AM

conditioning (core) 6:00 [2]

6 min abs

12 PM

other (yoga) 40:00 [0]

Free group fitness classes at the rec center this week, so tried yoga after calc today with Aly and Kieran! It was great and we all decided to get passes for the semester wooo

3 PM

climbing 2:00:00 [2]

holy crap climbed for a loooonnngg time with Danny and Braeden. (Read more for facts about this one crazy dyno route.)

OKAY here's what it was: Running start, R step up onto the volume, L step up onto the next volume (still running), and launch into the air, catch a small triangle volume with both hands. That's the hard part right? NOPE. Now it's L foot up on a small side volume, and the hard part is when you have to shift your hands and 100% tricep strength muscle yourself up so you can get your R foot on the same small triangle volume. Yeah couldn't do that part. But hopefully it'll be there on Monday and I can try again. Honestly satisfied I could catch the volume

Thursday Aug 30, 2018 #

running 42:44 [3] 8.36 km (5:07 / km)
shoes: Asics GT-2000 6

this run kinda sucked... printed out a CalTopo map of the area NE of campus, scale was way smaller than I anticipated, and "trails" were sidewalks. Wow. lots of major road crossings too... I'll be sticking to the stuff south and east of campus.

C • OOM 2

Wednesday Aug 29, 2018 #

running 21:05 [1] 3.47 km (6:05 / km)
shoes: Saucony Kinvara 8

Easy morning run with Konnor

climbing 45:00 [1]

biked to Second Wind with Danny, got some cheap climbing shoes, biked back, hit the tiny climbing gym at MSU. It's little but the routes are good. Concerned the 38.5s are too small, but I have been climbing in wayyy too big 40.5s so it could just be a big jump.

C • shoes 2

Tuesday Aug 28, 2018 #

cycling 30:00 [1] 7.5 km (4:00 / km)

biked into town to get a swimsuit for triathlon club and check out where the grocery stores are

5 PM

running 54:50 [2] 10.28 km (5:20 / km)
shoes: Asics GT-2000 6

First practice with the triathlon team! Started out slow, picked it up to probably around 8:00 pace.

C • Triathlon pro inc? 2

Monday Aug 27, 2018 #

running 44:38 [3] 8.87 km (5:02 / km)
shoes: Asics GT-2000 6

First day of classes, people are busy so finally got out to run on my own. Slightly speedier this time, ~8:00 pace, although by how I felt I was hoping it would be more like 7:30-7:45. Oh well. Altitude + hilly trails will do it I guess?

conditioning (lifting) 36:00 [3]

went with Serafina to the rec center. Did this cool Jacob's Ladder treadmill for warmup, then did a circuit of 3x 10 shoulder press, 10 curls, 10 tricep extentions (12lb dumbells), then used TRX straps for angled inverse pushups, then used the pullup machine, and finished off with some core. Def won't go into this much detail next time but I want to remember what I did haha

Sunday Aug 26, 2018 #

running 42:09 [2] 7.08 km (5:57 / km)
shoes: Asics GT-2000 6

another easy run with running peeps- Serafina, Logan, Sean, Matt, Margaret. Printed out a CalTopo map and explored some trails East of Peet's Hill.

Saturday Aug 25, 2018 #

running 40:51 [1] 7.08 km (5:46 / km)
shoes: Asics GT-2000 6

Run with Serafina, Kieran, Sean, Matt, Isaac, and Carissa! Still gonna be slow groups while we're figuring out who's coming and what pace people run.

running 6:46 [2] 1.33 km (5:05 / km)

A nice run in my Tevas from the stadium to a restaurant where I was late for meeting family friends passing through. #gottablast

Friday Aug 24, 2018 #

Note

I REGISTERED FOR CLASSES AND NONE OF THEM START TILL 11AM LETS GOOOOO

C • What?? 9

running 43:00 [1] 7.6 km (5:39 / km)
shoes: Saucony Kinvara 8

Met with some other freshmen I had contacted over Facebook for a run! One girl didn't have as much running experience so ran super slow. Good to meet some other running pals :)

conditioning (core) 6:30 [1]

Aaaanddd some easy core with Molly and Matthew (some new runner pals)

Thursday Aug 23, 2018 #

running 21:23 [2] 4.2 km (5:05 / km)
shoes: Asics GT-2000 6

easy run on the residential streets near campus. mileage is gonna be rough this week

Tuesday Aug 21, 2018 #

running warm up/down 13:45 [2] 1.57 km (8:45 / km)
shoes: inov8 x talon 212

orienteering race 16:08 [4] 2.77 km (5:49 / km)
16c shoes: inov8 x talon 212

Sprint. Ran hard, didn't feel super focused, was clean except 12 where I got the trails mixed up, saw the control, but thought I wasn't there yet and tried to get around the spectator area (why the heck are the flags in the way?!) I'll update controls info once I have a sec in Bozeman in the next couple days (yeet!) Overall, NAOC was a great event, thanks to all the organizers for putting it on!

Control Challenge: 480

running warm up/down 6:28 [2] 1.14 km (5:40 / km)
shoes: inov8 x talon 212

booking it to the car right after download

Monday Aug 20, 2018 #

running warm up/down 16:24 [2] 2.31 km (7:06 / km)
shoes: inov8 x talon 212

orienteering race 28:45 [4] 4.32 km (6:39 / km)
12c shoes: inov8 x talon 212

Relay!!! Okay so when Julia handed me the map I forgot there was a map flip, so I stood at the start triangle for like 2 minutes trying to figure out why they would have the first control be 5, and moreover why they wouldn't draw a start triangle on the map. Then realized and took off. Had a couple screw ups towards the beginning and a bad route choice to 7 (too far up the hill), but I'm happy with how I ran the last portion of my race. Not very difficult technically but it was fun to be out on the trails with a bunch of other competitors.

Control Challenge: 464

running warm up/down 11:24 [1] 1.4 km (8:09 / km)
shoes: inov8 x talon 212

Relay - Junior Women Leg 2 - Splits

Sunday Aug 19, 2018 #

running warm up/down 11:45 [1] 1.77 km (6:38 / km)
shoes: inov8 x talon 212

orienteering race 53:53 [3] *** 5.01 km (10:45 / km)
17c shoes: inov8 x talon 212

Middle. Yikes. Goal was to go slow and nail the navigation to run a safe race. I did a great job of going slow where I could have picked it up and a great job of not paying close enough attention where I should have slowed down. Big mistake on 6 and lots of slow, stupid hesitation and minor errors the rest of the way. Also struggled to pick paths through all the deadfall.
Control Challenge: 452

running warm up/down 13:26 [1] 2.01 km (6:41 / km)
shoes: inov8 x talon 212

NAOC Middle & WRE - C-10 - Splits

Saturday Aug 18, 2018 #

orienteering warm up/down 25:52 [1] 2.51 km (10:18 / km)
shoes: inov8 x talon 212

orienteering race 1:08:50 [3] *** 8.44 km (8:09 / km) +93m 7:44 / km
12c shoes: inov8 x talon 212

NAOC Long. Yikes.
2 was my first mistake. I'm thinking I lost around 3:30-4 minutes. Passed between the two marshes and got thrown off by a ride-looking thing that wasn't mapped, missed my reentrant, messed around in the woods, and bailed back to the marsh to relocate.

3 was good, 4 I was on the spur below the hilltop for a while before I realized it (-30s ?), then thought I was leaving 3 when I left 4 but recovered quickly.

6 and 7 were good, and then 8... oh boy. would have been good, but I got off on my compass and lost map contact and ended up on the small trail about 200m ENE of 7. ran W to the intersection, figured out where I was, rest of course was fine from there.

Overall was super frustrated when I finished and annoyed that 2 huge mistakes had ruined an otherwise great race for me. The win was a surprise and although it feels good, I'm not going to take it as a pass for success a race that was subpar and not clean.
3D Rerun

Control Challenge: 435

running warm up/down 12:30 [1] 2.0 km (6:15 / km)
shoes: inov8 x talon 212

NAOC Long & WRE - C-9a - Splits

Friday Aug 17, 2018 #

orienteering 32:24 [1] *** 2.6 km (12:28 / km)
11c shoes: inov8 x talon 212

Model event with Tyra and Julia. Contours are significant. felt pretty good. Ran to controls 36, 37, 41, 42, 39, 43, 44, 40, 38, 33, 31, in that order.
Control Challenge: 423

Thursday Aug 16, 2018 #

orienteering 1:25:15 [2] 9.72 km (8:46 / km)
11c shoes: inov8 x talon 212

Headed out for a short training on the Takhini map we're staying on with Tyra. My map was from 2002 and the trails and vegetation were horribly inaccurate, good to get a feel for what the woods and contours will be like though
Map
Time includes orienteering plus 6x200m strides and a 2km cooldown
Control Challenge: 412

conditioning (core) 5:00 [1]

Wednesday Aug 15, 2018 #

running 34:21 [3] 6.5 km (5:17 / km)
shoes: Saucony Guide 10

Ran around Wye Lake. Then ran around it the other way.

Tuesday Aug 14, 2018 #

hiking 3:53:00 [3] 7.21 km (32:19 / km)

Tyra and I climbed Hudson Bay Mountain! (we didn't climb the highest peak but that's okay.)

Monday Aug 13, 2018 #

running 37:09 [3] 7.27 km (5:07 / km)
shoes: Saucony Guide 10

Morning run on some dirt road called Blue Lake Rd by Soda Creek, which is somewhere in central BC. Stomach was okay but the smoke out there sucked.

running (barefoot) 10:00 [1] 1.66 km (6:01 / km)

found a grass field in Houston, BC to mess around at for a lil bit

conditioning (core/arms) 8:00 [2]

6 min abs + pushups

Sunday Aug 12, 2018 #

running 58:00 [3] 11.2 km (5:11 / km)
shoes: Saucony Guide 10

Run on the Valley Trail at Whistler, did 2x1km pickups at 4:08 and 4:02 respectively. Slow considering it was only 1km but fast considering I haven't done any real running training in 2 months.

Saturday Aug 11, 2018 #

hiking 4:04:16 [2] 12.7 km (19:14 / km)
shoes: Saucony Guide 10

Hike with T up Mount Brunswick on the southwestern coast of BC, just north of Vancouver. Was a grind and when we finally got to the top, all we could see was the cloud we were in.

Friday Aug 10, 2018 #

running 55:40 [3] 11.28 km (4:56 / km)
shoes: Saucony Kinvara 8

Wooo blister felt great! Last run w my xc peeps :'( Good ol Drug Park, 4 strides, 2 grass laps.

Thursday Aug 9, 2018 #

cycling 1:15:00 [3] 30.0 km (2:30 / km)

family bike ride :)

Wednesday Aug 8, 2018 #

running 16:07 [3] 3.23 km (4:59 / km)

more barefoot running

Tuesday Aug 7, 2018 #

running 29:40 [2] 5.0 km (5:56 / km)

Barefoot at Ron with Tyra

conditioning (arms/core) 12:51 [3]

Tyra's core routine plus some pushups and tricep dips.

climbing 45:00 [2]

blister felt terrible, also got a shot today and shoulder is falling off

Monday Aug 6, 2018 #

running 17:15 [2] 3.34 km (5:10 / km)

blister = barefoot running... alone... :/ Lots of boring laps around the Lib field

conditioning (plyometrics) 7:41 [3]

zero-equipment exercises from Stack. Legs were sore so decreased number of reps.

conditioning (core) 7:00 [2]

plank + 6 min abs

Sunday Aug 5, 2018 #

running 49:50 [3] 9.64 km (5:10 / km)
shoes: Asics GT-2000 6

Sunday Run! With Coach, Alex, Dham, Kels, Brig! We ran at a good clip on the way out, I turned around at First Bench, and kept up a good clip on the way back. Stomach felt great

hiking 5:30:00 [3] 19.0 km (17:22 / km)

climbed Kaleetan with Alex. We got off to a late start, summitted around 5pm, stopped at Melakwa Lake, and ran the last 3 miles to the car. Good fun, shoulda brought more water, thank goodness for snow

I got a gnarly blister from my hiking boots on my R heel... that means lower running mileage this week, more barefoot running, and (hopefully) some biking. Great timing, Siri.

Saturday Aug 4, 2018 #

running 1:09:12 [3] 15.36 km (4:30 / km)
shoes: Saucony Kinvara 8

Long run with Dhaman and Brigitte. Was hitting sub 7:30 most of the way, hit a few sub-7s on the way out, but my stomach started giving me trouble around mile 4 :( Bothered me the whole way back, and I had to take the shortcut from the trail to my car because I was running late since I had stopped so much for my stomach, didn't even get 10 miles :/

Friday Aug 3, 2018 #

hiking 2:30:00 [2] 8.8 km (17:03 / km)
shoes: Saucony Guide 10

easy hike to Kamikaze falls with Nicole and Mack

Thursday Aug 2, 2018 #

running 39:42 [3] 6.47 km (6:08 / km)
shoes: Asics GT-2000 6

short shy bear, headed out with Coach, Dhaman, and Alex, Dhaman dropped off halfway up the hill and I managed to hang on until my stomach started giving me pain. Stopped for it twice but only for a couple seconds, overall felt good

running 29:19 [3] 6.47 km (4:32 / km)
shoes: Saucony Kinvara 8

evening run with Sam at Lk Samm! We did an easy 4 and talked the whole time. Ate way too much blackberry crisp today but miraculously my stomach held up.

Wednesday Aug 1, 2018 #

running 56:41 [2] 8.15 km (6:57 / km)
shoes: Asics GT-2000 6

Easy loop on Cougar from home with Dad. I always take for granted how lucky I am to have lush forested hills to run in every day.

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