Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Sep 10, 2017:

activity

time

miles

running

6:59:04

45.4

(9:14)

73.06

(5:44)

orienteering

1:33:07

13.25

(7:02)

21.32

(4:22)

conditioning

1:22:00

Total

9:54:11

58.65

94.38

2:08

0:00

» now

Sunday Sep 10, 2017 #

9 AM

running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Asics excite4 2

orienteering race 17:19 [3] 5.0 km (3:28 / km)
shoes: Asics excite4 2

Round 4 at South Seattle College. In my heat was Adam, Ian, Peteris, and Thomas, which pretty much told me I wasn't gonna make it to the top 5, so I took it pretty easy. Clean throughout.

running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Asics excite4 2

12 PM

running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Asics excite4 2

orienteering race 17:14 [5] 5.0 km (3:27 / km)
shoes: Asics excite4 2

OKAY so looking at my heat of Graeme, Peteris, David, and Eric J, I was pretty sure I was screwed, so I decided to see how long I could keep up and then push myself to race with Tori and Julia. But after finishing the first butterfly loops, I was still with the group, so decided to push the whole way to run with them. Navigation was great and I passed Graeme when he made a small mistake, but after he passed me I screwed up 152 (shoulda just followed) and then 153 to the hub, putting me behind the group. Hauled ass the rest of the way, but I think if I was with the group I could have kept up with David and Eric, who were only a few seconds faster than me from 22-finish. Still annoyed about that, it would be interesting to see if I could have gotten higher than tenth, but obviously technical mistakes count in orienteering too. Overall super fun weekend and exciting race.

running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Asics excite4 2

C • Wooo 1

Saturday Sep 9, 2017 #

9 AM

running warm up/down 9:27 [2] 1.3 km (7:16 / km)
shoes: Asics excite4 2

orienteering race 8:22 [4] 1.6 km (5:14 / km)
shoes: Asics excite4 3

SART Time trial! The first 3 or so were pretty shaky but I got into it after that.

running warm up/down 5:31 [1] 0.78 km (7:04 / km)
shoes: Asics excite4 2

12 PM

running warm up/down 13:22 [2] 1.83 km (7:18 / km)
shoes: Inov8 x-talon 212

orienteering race 18:15 [3] 3.16 km (5:47 / km)
shoes: Inov8 x-talon 212

Round 1 at Lynndale Park! Again, screwed up the first 3 and everyone in my heat kept catching up to me, but I had lost them by 6 and took the rest relatively easy.
https://imgur.com/0MnwuC1

3 PM

running warm up/down 10:12 [2] 1.73 km (5:54 / km)
shoes: Asics excite4 2

orienteering race 15:16 [4] 3.06 km (4:59 / km)
shoes: Asics excite4 2

Round 2 at Edmonds CC. I knew I wasn't winning my heat but had a decent chance of moving on, so I pushed but not super hard. Ran pretty clean the whole race.
https://imgur.com/jiOHlPL

8 PM

running warm up/down 6:50 [2] 1.05 km (6:30 / km)
shoes: Asics excite4 2

orienteering race 16:41 [4] 3.5 km (4:46 / km)
shoes: Asics excite4 2

Round 3 at Lynnwood Golf Course- I had to get third in my heat to move on and was racing Kai and Julia in the other heat for a spot to move on. It was tough for a night O because my headlamp sucked and kept flopping down into my eyes, so I resorted to running most of the last half of my race holding my light to my head with my hand. Pushed when I could, slowed down when I needed to, had hesitations from 5-6 and at 15, but other than that pretty happy with my run.
https://imgur.com/HCaAuGY

running warm up/down 14:34 [1] 1.94 km (7:31 / km)
shoes: Asics excite4 2

10 PM

conditioning (knee strengthening) 10:00 [1]

Friday Sep 8, 2017 #

running 1:13:00 [3] 14.5 km (5:02 / km)
shoes: Asics excite4 3

Recovery run, did Jimi plus strides and extra on the track.

conditioning (knee strengthening) 10:00 [1]
shoes: Asics excite4 3

Thursday Sep 7, 2017 #

running warm up/down 19:48 [2] 3.63 km (5:27 / km)
shoes: Asics excite4 3

running 30:00 [4] 6.3 km (4:46 / km)
shoes: Asics excite4 3

2 sets of 3x800s on the upper fields at 5k pace (whatever that is) with half rest and 5 min between sets. I chose 19:40 ish because I feel I can run at or hopefully below there, so 3:05-3:10 splits. Actual: 3:00, 3:08, 3:11, 3:08, 3:09, 3:05
I felt really good during this workout! Stomach started acting weird during the last one but compared to what it's been in the past, completely manageable. Started feeling tired in the second set but it wasn't hard to push myself to keep going. Hopefully I can stay under 3:08s consistently next time.

C • slay 3

running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Asics excite4 3

Chill cooldown with Coach, getting mileage/discussing team stuff.

conditioning 12:00 [3]

4x routine: 10 lunges, 10 pushups, 20 crunches, 10 squats, 10 tricep dips. Easy but effective

conditioning (knee strengthening) 10:00 [1]

Wednesday Sep 6, 2017 #

conditioning 40:00 [2]

Squats (4x5, 95lb), bench press (4x5, 55lb), pull ups (4x5, -40lb), core, 2x5 dumbell press on exercise ball

running 55:00 [2] 10.0 km (5:30 / km)
shoes: Asics excite4 3

Sunday run by ma'self :|

Note

Meet today got cancelled due to poor air quality. Which sucks because today was better than yesterday. It is pretty bad though--both this and yesterday morning I've gone out to ash on the top of my car and drifting down through the air. Plus super hazy skies, an orange sun and moon, and general grayness despite no clouds. Ick.

Note

As for mileage--I already knew it was going to be lower this week because of the [cancelled] meet and SART, but the fires are making it worse. But what are you gonna do about it

Tuesday Sep 5, 2017 #

8 PM

running 39:50 [3] 7.3 km (5:27 / km)
shoes: Asics excite4 3

Practice today consisted of uniforms, coach talking for an HOUR, waiting for the athletic director, and the AD talking for an HOUR. Then the people who hadn't already run in the morning (most everyone; I couldn't because I was helping freshmen at orientation, who were ungrateful, immature, whiny, and overall unpleasant) decided to leave, partly because it was late, but partly because of the smoke. Decided to wait till it cooled down a bit. Meet tomorrow so easy run, also didn't want to breathe in smoke for too far

Monday Sep 4, 2017 #

running (trail tempo) 1:11:30 [3] 13.2 km (5:25 / km)
shoes: Asics excite4 3

easy trail tempo at Maple Hills- we found a half mile stretch and tempoed it twice, tried another stretch that ended after a minute, then did 3 3-minute tempos. Pretty slow tempo the whole time

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