Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Apr 28, 2019:

activity	#	time	miles		km		+m
running	5	4:15:38	29.06	(8:48)	46.76	(5:28)	76
cycling	2	2:55:00	34.0	(5:09)	54.72	(3:12)	572
hiking	1	1:55:00	3.64	(31:35)	5.86	(19:37)
conditioning	4	1:04:00
orienteering	1	48:57	4.37	(11:11)	7.04	(6:57)
Total	10	10:58:35	71.07		114.38		648

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Sunday Apr 28, 2019 #

orienteering (compass) 48:57 [2] 7.04 km (6:57 / km)
shoes: Brooks Launch 5

Compass practice. Except there were fences all over the place, so half the legs were completely impossible. Also it SNOWED last night and was cold and windy, so this was very much a slog

Thinking about trials at West Point this weekend and I'm wishing I was there. But I made the decision not to go, and it's pointless to have regrets at this point. Here's to the future.

C • Speaking of maps.... 5

conditioning (core) 5:00 [3]

Saturday Apr 27, 2019 #

9 AM

cycling 2:00:00 [3] 17.0 mi (7:04 / mi) +572m 6:23 / mi

BIG ride up to Hyalite with Tyra! We got off to a late start, plan was to hike Mt Blackmore, but weather looked iffy and it was too hard to get up at 5, so we set off anyways and figured we'd see how far we got. Last 4 miles were super slushy and difficult to ride, especially uphill

11 AM

hiking 1:55:00 [2] 5.86 km (19:37 / km)

FINALLY made it to the reservoir and the trail was still snow with skin tracks, so no way were we climbing a peak today. Hiked to Blackmore Lake, found a nice rock to sit on, and called it a day

3 PM

cycling 55:00 [2] 17.0 mi (3:14 / mi)

much faster ride down

6 PM

conditioning (core) 6:00 [3]

Friday Apr 26, 2019 #

running 14:11 [2] 2.54 km (5:35 / km)
shoes: Brooks Launch 5

running 21:21 [4] 4.9 km (4:21 / km) +76m 4:03 / km
shoes: Brooks Launch 5

5k fundraiser by MSU's Engineers Without Borders. Plan was just to have fun, but the beginning was almost immediately uphill, and me being the idiot I am felt great and decided to turn on the jets and sprint up the hill. Passed a ton of people, but 2 minutes in I DIED. My second k was 5:17, so 8:30/mile hahaha, everyone I passed and more was passing me now. Anyway once we turned back down the hill I picked it up a bit and had a good ol' time admiring the views and yelling at Tyra ahead of me to run faster

running 29:51 [1] 4.37 km (6:50 / km)
shoes: Brooks Launch 5

Slowwwwww cooldown back to campus with MSURC ppl, we all had way too much post-race kombucha and stomachs were v sloshy

Thursday Apr 25, 2019 #

running warm up/down 20:24 [2] 3.58 km (5:42 / km)
shoes: Brooks Launch 5

running hills 21:07 [4] 3.4 km (6:13 / km)
shoes: Brooks Launch 5

6 hill repeats up Peets, dodging joggers, dogs, and clouds of marijuana. Okay, maybe not that intense. ~300m each, first 100 was generally uphill and the rest (supposed to be) flat (but actually slightly uphill). Paces between 3:55-4:05/k

running warm up/down 32:21 [2] 5.1 km (6:21 / km)
shoes: Brooks Launch 5

Wednesday Apr 24, 2019 #

running warm up/down 10:00 [3] 2.04 km (4:54 / km)
shoes: Brooks Launch 5

run to the gym

conditioning (lifting) 35:00 [3]

Lifting Week 2:
3x7 good morning, 30lb
2x7 each single leg pistol squat, 16lb
2x10 dumbell kickback, 16lb
2x30s running arms, 16lb
2x10 each leg walking lunges, 30lb
2x8 thrusters, 20lb
2x7 each single leg deadlift, 20lb
2x10 standing front row, 20lb
2x15 pushups

4 min AMRAP: 6 thrusters, 8 burpees, 10 front row. Got through 3 full sets plus thrusters of 4th set.

Tuesday Apr 23, 2019 #

running warm up/down 27:00 [3] 5.33 km (5:04 / km)
shoes: Brooks Launch 5

running intervals 23:07 [4] 4.76 km (4:51 / km)
shoes: Brooks Launch 5

12x1min on/off on the trails S of campus. Wide range of paces but generally between 3:40-4:15/k

running warm up/down 17:32 [2] 3.29 km (5:20 / km)
shoes: Brooks Launch 5

Note

was gonna lift today but I can barely even squat after yesterday's plyo...

Monday Apr 22, 2019 #

running 27:12 [3] 5.35 km (5:05 / km)
shoes: Brooks Launch 5

Peets hill reviewing the middle from team trials

conditioning (plyometrics) 12:00 [3]

plyo in the park, just 1 round this time

running 11:32 [2] 2.1 km (5:30 / km)
shoes: Brooks Launch 5

back to my dorm reviewing the long

conditioning (core) 6:00 [3]

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