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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  alpine skiing5 17:30:00
  running23 16:40:57 113.6(8:49) 182.82(5:29)
  climbing5 4:45:00
  orienteering9 4:23:24 22.62 36.41 88
  conditioning12 2:34:15
  xc skiing1 1:33:47 11.32(8:17) 18.21(5:09)
  Total46 47:27:23 147.54 237.44 88
  [1-5]43 46:50:23

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Monday Dec 31, 2018 #

1 PM

conditioning (yoga) 7:00 [0]

Pre-run yoga
2 PM

running 41:49 [2] 8.1 km (5:10 / km)
(sick) shoes: Saucony Guide 10

Coulon with Lib! Ran an easy 5 with Brig and Maddie
3 PM

conditioning (yoga) 7:00 [0]

Post run yoga

conditioning (core) 6:00 [3]

It’s extra sucky logging in AP a day late when you have to edit the day, month, AND year

Sunday Dec 30, 2018 #

10 AM

running 52:19 [3] 9.68 km (5:24 / km)
(sick) shoes: Saucony Guide 10

Sunday Run (!!!!) with team! Ran fast on the way out with Coach/Arne/Alex/Vanni, slow by myself on the way back. Still sicko
4 PM

conditioning (yoga) 7:00 [1]

Tyra and I found a "runners yoga" video

Saturday Dec 29, 2018 #

10 AM

orienteering 1:21:48 [2] 6.73 km (12:09 / km)
(sick) shoes: inov8 x talon 212

Bog Slog short advanced!! Awesome course, I really loved doing this even though I took it slow because of being sick. Technically went well, had trouble with the trails around 11 (I blame the map because I know that area well from last year, and the indistinct trails are definitely not accurate lol) as well as getting pulled off by other people on the first few controls. I should realize that at this point it hurts more than helps me to pay attention to other orienteers- I would have been a lot better off just doing my own thing.
8 PM

climbing 1:30:00 [3]

SBP with Nicole and Sean. Sent hard, very tired

Friday Dec 28, 2018 #

Note
(sick) (rest day)

Went to doc, told him I'd been spending ~20 mins each morning blowing/hacking up about a half a cup of green mucus, kinda thought/hoped he'd give me antibiotics but noooooo. Gave me a mucus-clearing medication (my diaphragm works just fine, thanks) and told me to let my body run its course. Thanks doc... At least we had a good convo about climbing??

Thursday Dec 27, 2018 #

Note
(sick) (rest day)

Wednesday Dec 26, 2018 #

9 AM

alpine skiing 6:00:00 [3]
(sick)

Crystal woo
7 PM

climbing 1:00:00 [3]

SBP with the Lib squaaaaddd

Tuesday Dec 25, 2018 #

Note
(sick) (rest day)

Monday Dec 24, 2018 #

Note
(sick) (rest day)

Sunday Dec 23, 2018 #

Note
(sick) (rest day)

Saturday Dec 22, 2018 #

9 AM

running 57:12 [3] 12.01 km (4:46 / km)
(sick) shoes: Asics GT-2000 6

Magnuson 10K race - except, woke up v v sick so decided not to race. Didn't even start a new lap on the Garmin, wear speed shoes, or really warm up, but still ran kinda fast and pulled a sub 44 minute and (i think) 2nd for women? Lots of nose blowing and spitting and coughing, but still lots of fun! Anyway, fun race, loved the course, hopefully I can come back next year and win the 15K???

Friday Dec 21, 2018 #

alpine skiing 6:00:00 [3]
(sick)

getting those 3 inches of pow on top of rained-on crust at Crystal

Thursday Dec 20, 2018 #

11 AM

running 35:42 [3] 6.95 km (5:08 / km)
(sick) shoes: Asics GT-2000 6

Spooky run through the windstorm. Found a gap in the torrential downpour, but dodged falling branches the whole way.

conditioning (core) 6:00 [3]

Wednesday Dec 19, 2018 #

5 PM

running warm up/down 15:00 [2] 2.6 km (5:46 / km)
shoes: Saucony Guide 10

Headlamp WU from home --> Hazen HS track with Tyra

running intervals 15:24 [5] 3.52 km (4:23 / km)
(sick) shoes: Saucony Guide 10

6x30-30sec on/off, then 1x1600 time trial. Felt great until 1k in when my stomach remembered everything from lunch today. Gradually slowed down for 5-10 seconds before I made myself stop and relax it a bit before continuing. Which was probably best for my body, but terrible when you're trying to do a FREAKING time trial. That being said, stomach stop and all, I ran a 5:37, about which I'm both happy for getting that time and pissed for not making it an actual legit mile. Whatever. I know what my body needs and I didn't treat it properly today. Lessons to be learned.

running warm up/down 17:19 [2] 2.97 km (5:50 / km)
shoes: Saucony Guide 10

Also still sick so opted out of a final 4x30-30s and swapped them for lots of nose-blowing instead woo

Tuesday Dec 18, 2018 #

2 PM

running 59:52 [3] 10.8 km (5:33 / km)
(sick) shoes: Saucony Guide 10

Woke up super congested, opted out of skiing today :( But felt good enough for a run by late afternoon :)
4 PM

conditioning (agility ladder) 13:00 [2]

5 PM

conditioning (stretching) 13:00 [0]

Monday Dec 17, 2018 #

11 AM

orienteering (armchair) 10:00 [0]
(sick)

RTC 17. Woke up congested with a sore throat and headache all of a sudden, we'll see if I feel up for hills later today
C • Hills 3

Sunday Dec 16, 2018 #

Note

:) Good from this week: Listened to my body, rested when needed, got cross training in, did core
:( Bad from this week: No lift, no plyo, no stretching/rolling, little sleep, didn't eat well, low mileage

This coming week is my last of intense training before taking a break until school starts up again. Gonna practice incorporating all elements into next week and carry that through to when I start up again in January.
1 PM

xc skiing (rollerskiing) 1:33:47 [2] 18.21 km (5:09 / km)

Birthday ski around Renton with my dad. Was gonna go up to the pass, but got turned around by rain. Gray and sprinkling, missed this weather haha
4 PM

conditioning (core) 11:00 [3]

JNT core 2

Saturday Dec 15, 2018 #

10 AM

running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Asics GT-2000 6

Forgot my watch at home today.... nice.

orienteering 41:27 [4] 8.0 km (5:11 / km)
shoes: Asics Hyper Speed 7

WIOL at UW! This was fun. I tried to carry over my focused, sharp mentality from last weekend. Sort of worked, but it was a long race (urban but not sprint), so I think I got mentally tired and flow started lagging, which led to hesitation at the control. Upon post-race review I realized I had crossed olive green so DQed myself :(

running warm up/down 24:10 [3] 5.0 km (4:50 / km)
shoes: Asics GT-2000 6

"cool down" with Ritvik and Alex
4 PM

conditioning (core) 11:00 [3]

JNT core 1
7 PM

climbing (gym) 50:00 [3]

SBPPPPPP

Long Advanced - Splits

Friday Dec 14, 2018 #

3 PM

running 54:41 [3] 11.23 km (4:52 / km)
shoes: Asics GT-2000 6

Narnia + extra with Coach, Sam, Ritvik, Kailee, and Vanni. Good to be back :)

conditioning (agility) 15:00 [1]

did Sam's hurdle drills with her for her steeple training. Good because I need to be doing this too for orienteering. Haven't figured out where I can access hurdles at MSU though
6 PM

conditioning (core) 12:15 [3]

JNT core 3

Thursday Dec 13, 2018 #

2 PM

running warm up/down 6:32 [1] 1.17 km (5:35 / km)
shoes: Saucony Kinvara 8

running intervals 36:02 [4] 6.59 km (5:28 / km)
shoes: Saucony Kinvara 8

4x 2min, 1min, 30s with 2min rest

running warm up/down 5:58 [1] 0.98 km (6:05 / km)
shoes: Saucony Kinvara 8

Wednesday Dec 12, 2018 #

7 AM

running 53:09 [2] 8.94 km (5:57 / km)
shoes: Asics GT-2000 6

Oof. This hurt.
Went extra, super super ridiculously slow, but my R calf was aching and knees were sore and legs were generally heavy and tired. Might cut workout short tomorrow
11 AM

alpine skiing 3:00:00 [3]

hiked the ridge twice, did some sick cliffs, blew through the crud like it was powder. the snow here skis great but tends to cover rocks just enough that you can't see them before you're about to scrape them...
9 PM

climbing (gym) 40:00 [3]

messing around with some pals

Tuesday Dec 11, 2018 #

Note
(rest day)

much needed

Monday Dec 10, 2018 #

8 AM

running 35:14 [1] 5.23 km (6:44 / km)
shoes: Asics GT-2000 6

relaxed run on the trails near my Grandma's Oakland house. Part of me still wishes I went to school in Cali haha
C • cali 2

Sunday Dec 9, 2018 #

9 AM

running warm up/down 14:15 [2] 1.83 km (7:47 / km)
shoes: Asics GT-2000 6

orienteering race 15:48 [4] 3.32 km (4:46 / km)
shoes: Asics GT-2000 6

NRE 1 - Qualifier. This went sooo much better. I had one mistake on inside/outside corner that cost probably ~20 seconds but otherwise clean. Mentally prepared beforehand, was focused, kept myself competitive and in the zone.

running warm up/down 4:57 [1] 0.83 km (5:58 / km)
shoes: Asics GT-2000 6

10 AM

running warm up/down 17:43 [2] 2.25 km (7:52 / km)
shoes: Asics GT-2000 6

orienteering race 15:00 [4] 3.2 km (4:41 / km)
shoes: Asics GT-2000 6

Never started the Garmin on this... This race was 100% CLEAN and felt smooth and strong. Glad I pulled through today since yesterday was super meh and rusty. Takeaways from the weekend: Have a concrete pre-race process to run through, check control descriptions, slow down in confusing areas, and always clear and check ;)
Map and actual time and distance coming soon
C • Sprint SF for Newsletter 4

running warm up/down 4:12 [1] 0.7 km (6:00 / km)
shoes: Asics GT-2000 6

Saturday Dec 8, 2018 #

9 AM

running warm up/down 12:00 [1] 1.74 km (6:54 / km)
shoes: inov8 x talon 212

Oof. Body felt very stiff, took a much needed relaxed and slow warmup

orienteering race 18:13 [4] 2.92 km (6:14 / km) +88m 5:25 / km
shoes: inov8 x talon 212

Knockout round 1 at Paso Nogal park: Park sprint with 2 forkings, 2 legs each. Took the slower forking for 1 and 2, otherwise was a clean race. Fun racing Rex and Jeff for most of it. Climbs were killer

running warm up/down 6:18 [1] 1.01 km (6:14 / km)
shoes: inov8 x talon 212

11 AM

running warm up/down 12:05 [2] 1.74 km (6:57 / km)
shoes: Asics GT-2000 6

orienteering race 17:17 [4] 3.1 km (5:35 / km)
shoes: Asics GT-2000 6

Knockout round 2 on Diablo Valley College campus. 2 butterfly loops, had a lot of small mistakes that added up, didn't really get into the race mindset. Things to work on

running warm up/down 5:09 [1] 0.69 km (7:28 / km)
shoes: Asics GT-2000 6

2 PM

running warm up/down 10:50 [2] 1.63 km (6:39 / km)
shoes: Asics GT-2000 6

orienteering race 24:35 [4] 3.13 km (7:51 / km)
shoes: Asics GT-2000 6

Final round. This was wild. Got thrown off by a few controls early on, then found out the hard way I had forgotten to clear and check when my epunch stopped working after 4 or 5 controls. Course was very tricky, this was some very bad orienteering overall on my part whoops. Past the annoyance, I'm realizing that I gotta work on mental prep (as well as general prep) for upcoming races. Need to practice going through all the motions right now so I can be in the flow for JWOC.
C • Nice job! 2

orienteering warm up/down (control pickup) 7:29 [1] 1.01 km (7:25 / km)
shoes: Asics GT-2000 6

Friday Dec 7, 2018 #

5 PM

running warm up/down 9:57 [2] 1.81 km (5:30 / km)
shoes: inov8 x talon 212

orienteering race 16:51 [3] 2.7 km (6:14 / km)
shoes: inov8 x talon 212

Sprint SF night-O! First leg of the 2-person relay. Headlamp was not so bright but overall orienteering was good. Not fast, not great flow, but smart and clean

orienteering race 14:56 [3] 2.3 km (6:30 / km)
shoes: inov8 x talon 212

Second leg. Again went well, felt more comfortable this time

running warm up/down 17:07 [2] 2.86 km (5:59 / km)
shoes: inov8 x talon 212

Thursday Dec 6, 2018 #

3 PM

running 47:21 [3] 9.78 km (4:50 / km)
shoes: Asics GT-2000 6

Squeezed this in between ECHM and EBIO since it would have been 1 degree fahrenheit this morning. Was running late (get it? haha) so dropped Serafina and went 7:10 on the way back to make class
5 PM

climbing 45:00 [3]

long time no climb

Wednesday Dec 5, 2018 #

8 AM

running warm up/down 14:55 [2] 2.63 km (5:40 / km)
shoes: Asics GT-2000 6

This was surprisingly difficult because it was 9 degrees fahrenheit outside (that's -13 celsius for all yall metric folks).

running intervals 18:28 [4] 2.79 km (6:37 / km)
shoes: Asics GT-2000 6

Oof. 2x200, 1x800, 4x200, with 90s rest between 200s and 3 min for the 800. Hard but slow because of snowy trails and cold temps.
Splits: 40, 40, 3:00, 43, 42, 40, 39.
C • Great work 2

running warm up/down 13:56 [2] 2.47 km (5:38 / km)
shoes: Asics GT-2000 6

9 AM

conditioning warm up/down (agility) 6:00 [2]

ladder

conditioning (lifting) 25:00 [3]

Easy lift, used BOSU ball where I could

Deadlifts: 2x5, 95lbs
Stepback lunge w/BOSU ball: 3x10, 30lbs
Power cleans: 3x4, 50lbs
Goblet squat: 1x20, 30lb
Push press on BOSU ball: 2x10, 20lbs
Beast makers w/BOSU ball: 2x12, 15lbs

balancing is HARD

Tuesday Dec 4, 2018 #

8 AM

running 49:39 [3] 8.98 km (5:32 / km)
shoes: Asics GT-2000 6

Morning run with Laina!
9 AM

conditioning (agility/plyo) 15:00 [2]

Easy plyo day this week because Sprint SF races this weekend. Ladder drills, some easy box jumps, and set up 3 bosu balls in a line and practiced balancing while stepping/hopping across them.

Monday Dec 3, 2018 #

8 AM

running 45:53 [3] 9.01 km (5:06 / km)
shoes: Asics GT-2000 6

"warmup"

running hills 12:44 [5] 1.59 km (8:01 / km)
shoes: Asics GT-2000 6

2x4min hill repeats. Super slow but 4 mins uphill is a GRIND. The nearest hill long enough to do 4 min intervals is 5.5 miles away, so ran there, did some 'peats, ran back. Denver came with, we had a blast, def wouldn't have done it alone since the last ~2 miles to the trailhead are on a pretty major highway. Thoroughly enjoyed this run!

running 51:37 [3] 9.4 km (5:29 / km)
shoes: Asics GT-2000 6

"cooldown". Denver and I couldn't stop thinking about breakfast. Ate a TON of eggs when I got back and almost missed class but breakfast > calc right?
2 PM

alpine skiing 1:30:00 [3]

SKIIINNNNGGGG X2
Long story but my friend Matt and I spent about 30 mins at lunch today calling people to go skiing without luck. I'd given up and gone to work on a project when Matt texted me that he'd found us a ride, so booked it up to Bridger for the last skiing of the day. 100% worth.

Sunday Dec 2, 2018 #

3 PM

alpine skiing 1:00:00 [2]

SKIIIIIIIIIINNNNGGGGGG
Did a 6 hr avalanche safety course all day so I was ITCHING to get out and do some laps, finally got to at the very end of the day :)
6 PM

running (treadmill) 49:21 [3] 10.1 km (4:53 / km)
shoes: Saucony Kinvara 8

Got back late from skiing, had to get mileage, went to the gym and treadmilled it out for a while. Tried many forms of entertainment including reading the Bridger map to see where I skied today, listening to music, and (trying) to read a book for class (average pace = 1 page/km)

Saturday Dec 1, 2018 #

9 AM

running warm up/down 29:39 [2] 5.04 km (5:53 / km)
shoes: Asics GT-2000 6

running race 22:28 [4] 5.17 km (4:21 / km)
shoes: Asics GT-2000 6

snowy and slowy, as Serafina said. Local fun run, course basically went straight on one road uphill to campus, and straight on another road downhill to the finish. Not super exciting and not super fast, wasn't really feeling the drive, but it was fun to get out there. I think O shoes with spikes would have been a good option for this one.

Note

loafed around for too long after the race for a cool-down to be worth anything. Could have gone for more mileage but was rushed for a quick ski before watching my friend race in the MSU indoor meet. Ski bus ended up not leaving for another hour though so both skiing and mileage plans fell through

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