Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Mar 12, 2017:

activity

time

miles

running

5:16:36

37.48

(8:27)

60.33

(5:15)

soccer

4:25:00

orienteering

1:28:19

6.83

(12:56)

10.99

(8:02)

conditioning

40:00

alpine skiing

30:00

Total

12:19:55

44.32

71.32

2:40

0:00

» now

Sunday Mar 12, 2017 #

soccer warm up/down 40:00 [2]

soccer (game) 1:10:00 [4]

Won 3-0. I played way better in the second half and runs were better, but couldn't get a shot off.

Saturday Mar 11, 2017 #

orienteering 55:19 [3] 6.65 km (8:19 / km)
shoes: inov8 oroc 340

went to get out on some terrain this morning using a map John Brady made of the area around Tahoma junior high. Mostly trails and pretty wet, I was totally tired so I went pretty slow.

running (terrain running) 7:19 [2] 0.91 km (8:02 / km)
shoes: inov8 oroc 340

There was an area on the map mapped as rough open w/scattered trees, so I thought what could be better than actually finding a place to do my terrain runs in?! Turned out to be a lot of blackberries in the beginning, so I stuck to an old road overgrown with scotch broom taller than me and cut back in to the open when it looked runnableish.

soccer (game) 1:05:00 [5]

Tied 2-2. I had some good runs but the ball didn't get to the sides as much as it should have. Touches were kinda off today

orienteering (night-o) 33:00 [3] 2.7 mi (12:13 / mi)
shoes: Brooks Ravenna 7

First Night-o at Luther Burbank! Didn't realize my light was low battery but it got really dim for most of the course. I think 11 was a bit misplaced but also I couldn't see far enough to sufficiently look around for it, and spent 3 minutes finally deciding it wasn't there before someone else with a brighter headlamp shone their light on it. Small mistake on 13, then 18 I went to 2 other controls before the right one (all 3 were probably within 10m of the circle.)

Friday Mar 10, 2017 #

running intervals 1:19:29 [5] 9.53 mi (8:20 / mi)
shoes: Asics excite4 1

1.75mi warmup+strides
DEATH BY 400S (literally what the workout is called)
(run your age in 4x400s) going for 90s+60 rest, 89s+65 rest, 88s+70 rest, 87s+75 rest, 1 lap in between sets
set 1: dope
set 2 and 3: crap- all over the place, some 91s, some 85s, some in between, all in all yikes
set 4: I think the first 2 were a little slow but then ran an 87 and an 85
#17: 85
DEAD
mile cooldown

C • Awesome workout! 3

alpine skiing 30:00 [3]

bit of skiing after lessons with a buddy. decided to go really fast through some moguls but my legs decided nah

Thursday Mar 9, 2017 #

running 58:00 [3] 7.0 mi (8:17 / mi)
shoes: Asics excite4 1

another slow easy drug park

C • Drug park 4

soccer 1:30:00 [2]

Wednesday Mar 8, 2017 #

running intervals 52:01 [5] 6.14 mi (8:28 / mi)
shoes: Asics excite4 1

This workout felt really good and I was annoyed I had to skip my last 300! It was my 2nd time late to my guitar lesson since track started so I've switched my lesson to a later time.
1.75mi warmup+buildups
3sets of 600,400,300 lap pace: 90,89,88,89,88,87,88,87,86 with equal rest
hit the paces pretty well but had to cut it short and do a 3-lap rushed cool down

Tuesday Mar 7, 2017 #

running 1:01:39 [3] 7.18 mi (8:35 / mi)
shoes: Asics excite4 1

easy day drug park with team + strides and cooldown on the track

conditioning 10:00 [3]

core

Monday Mar 6, 2017 #

running tempo 58:08 [4] 7.07 mi (8:13 / mi)
shoes: Brooks Ravenna 7

2.2ish on Lake Kathleen, then remaining 2.7ish tempo back. Feeling really tired from the weekend and a bit under the weather so it was more of a brisk run than a tempo, started around 8:10 and worked up to 7:10 pace. Followed by 2 laps of 50 on and offs on the track and cool down

conditioning 30:00 [3]

4x5 bench press w/65lbs
3x10 tricep extensions w/25lbs
3x10 dumbbell rows w/20lbs
some random core with teammates
2x5 pullups w/machine

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