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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Jan 21:

activity # timemileskm+m
  running8 6:39:47 48.43(8:15) 77.94(5:08)
  orienteering1 1:25:08 7.18(11:52) 11.55(7:22)17c
  conditioning3 31:00
  Total8 8:35:55 55.61 89.4917c

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MoTuWeThFrSaSu

Sunday Jan 21 #

running 36:31 [2] 6.8 km (5:22 / km)
shoes: Saucony Ride 9

My watch said 3.25K when I turned around but 5.5K when I got back?? so i did extra

conditioning (core/arms) 10:00 [2]

Saturday Jan 20 #

running warm up/down 14:37 [2] 2.6 km (5:37 / km)
shoes: inov8 x talon 212

Forgot micro-o maps, forgot dynamics, forgot strides

orienteering race 33:18 [3] 4.2 km (7:56 / km)
shoes: inov8 x talon 212

Focus: starting slow, getting into the map, focusing on my own race, not others. Don't think starting slow helps in western WA.
http://rg.cascadeoc.org/rg2/#206&route=268
Struggled in places with precise map reading, off trail distance estimation, and direction of contours.
Lost 2:30 on 4, I did it in 8:03, but I think I could have done it in 4:40 based on gps. Vegetation was vague but I needed a clear attackpoint because of it. Hesitation on entry to 1, lost 30+ seconds on 8 looking for the flag and not the feature (it was just low and couldn't see it, stupid mistake). Also just generally ran slow.
Mental prep needs work, I was teaching my teammate compass and ran out of time for dynamics, strides, visualization, focusing. Next meet goals: push harder physically, leave time for mental prep before race, decide when to put the map down and run and when to slow down and read.

orienteering race 51:50 [4] *** 7.35 km (7:03 / km)
17c shoes: inov8 x talon 212

Kai started 2 min behind me, saw him at 3 so I think he took the better route to 1 (and also ran faster). We ran together until 8 where he took the better east route, then followed him till 9 where he again took the better exit to the powerline. Ran the rest alone, mostly good except I punched 128 before 129 (#12) and was too far south on 13. Lots of hesitation today. Not sure how to be more confident of where I am.
http://rg.cascadeoc.org/rg2/#206&course=4&...

running warm up/down 6:00 [2] 1.25 km (4:48 / km)
shoes: inov8 x talon 212

Friday Jan 19 #

running 58:53 [2] 11.8 km (4:59 / km)
shoes: Saucony Ride 9

Drug with Mackenzie +4 strides

conditioning (core) 6:00 [2]

Thursday Jan 18 #

running 1:08:50 [2] 13.05 km (5:16 / km)
(rest day)

Wednesday Jan 17 #

7 AM

running 27:19 [2] 5.02 km (5:26 / km)
shoes: Saucony Ride 9

double up dayyyyy
idk why but this was very tiring albeit slow
4 PM

running warm up/down 22:52 [2] 4.41 km (5:11 / km)
shoes: Saucony Ride 9

running intervals 21:15 [5] 4.67 km (4:33 / km)
shoes: Saucony Ride 9

3x1000 and 2x400, 200m rest. Was gonna do 4x1000 but I was dead after the second one and the third was 5 seconds slow. Goal 3:45s and 90s, ran 3:42, 3:47, 3:50, 89, 88. Stomach was bad but that's not what was holding me back

running warm up/down 10:04 [2] 1.8 km (5:36 / km)
shoes: Saucony Ride 9

Tuesday Jan 16 #

running 1:12:00 [3] 13.4 km (5:22 / km)
shoes: Saucony Ride 9

Lindbergh with team, first time I've done this run. Looonnngg hill in the beginning, definitely a grind but I kind of dug the run. I've noticed that my mood definitely improves running with people versus alone.

Note

Plan for this week: 54-56 miles, core 3x, 4x1000 on Wednesday, orienteering race Saturday

conditioning (core) 15:00 [1]

experimenting with diff core routines, today focused on hips

Monday Jan 15 #

running 1:01:26 [3] 13.14 km (4:41 / km)
shoes: Saucony Ride 9

New trail along Lake Washington Blvd! Flat, good for tempos. Stomach was meh. I've decided my 400m training paces for the 800, 1600, and 3200 will be 72, 80, and 84 respectively.

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