Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Dec 16, 2018:

activity

time

miles

running

3:55:46

26.18

(9:00)

42.14

(5:36)

alpine skiing

3:00:00

xc skiing

1:33:47

11.32

(8:17)

18.21

(5:09)

climbing

1:30:00

conditioning

49:15

orienteering

41:27

4.97

(8:20)

8.0

(5:11)

Total

11:30:15

42.47

68.35

4:33

0:00

» now

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

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