Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending May 11, 2019:

activity	#	time	miles		km		+m
running	9	5:45:52	36.34	(9:31)	58.49	(5:55)
hiking	1	2:47:52	8.19	(20:30)	13.18	(12:44)	300
orienteering	4	2:08:52	11.45	(11:16)	18.42	(7:00)
conditioning	4	1:24:00
soccer	1	35:00
Total	13	12:41:36	55.98		90.09		300

3:05

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Saturday May 11, 2019 #

11 AM

running warm up/down 16:44 [2] 2.28 km (7:20 / km)
shoes: inov8 x talon 212

orienteering 1:14:59 [3] 8.76 km (8:34 / km)
shoes: inov8 x talon 212

Welp, I was totally sucking on this. I think the vegetation really threw me off and mentally I freaked out and blamed it on myself, but I honestly have to say the map is way too outdated to choose and execute smart, fast routes. I'll post the map with gps later but white forest meant green or slash a lot of the time. ALSO I saw a bear on my way to 6, hence me stopping for like 2 minutes to decide if I should continue on my route right past him or go the extra 3 contours up and over the hill

running warm up/down 7:38 [2] 1.3 km (5:52 / km)
shoes: inov8 x talon 212

5 PM

conditioning (core) 5:00 [3]

9 PM

soccer 35:00 [2]

Soccer!!!!!!!!!!!

Medium Advanced - Splits

Friday May 10, 2019 #

6 AM

running warm up/down 38:22 [2] 5.05 km (7:36 / km)
shoes: Brooks Launch 5

tryna do gswede's mapreading exercise with bugs flying in my eyes
(Man, I really should just ditch O and become a rapper...)

running hills 19:20 [4] 2.28 km (8:29 / km)
shoes: Brooks Launch 5

8x ~50m flat, 50m hill, 50m flats. Goal hit the hill hard and power through the final flat. Read my map while resting.
Paces: 5:57, 5:39, 5:07, 5:45, 5:49, 5:15, 5:13, 5:05
Wow i guess it was a big hill or maybe i am just slow

running warm up/down 18:02 [2] 2.62 km (6:53 / km)
shoes: Brooks Launch 5

8 AM

conditioning (plyometrics) 33:00 [3]

all fine and dandy until my dad's sprinklers went off when I was finishing my weighted squat jumps

Thursday May 9, 2019 #

running 55:05 [3] 10.71 km (5:09 / km)
shoes: Brooks Launch 5

at my old HS track practice

C • Nice. 2

Wednesday May 8, 2019 #

10 AM

hiking 2:47:52 [3] 13.18 km (12:44 / km) +300m 11:26 / km

To Granite Lakes with Kelsey

running 17:55 [3] 3.66 km (4:54 / km)

aaand running down the road because we didn't do very well organizing transportation back...

Tuesday May 7, 2019 #

7 PM

running warm up/down 20:09 [2] 3.61 km (5:35 / km)
shoes: Brooks Launch 5

running intervals 44:15 [5] 9.26 km (4:47 / km)
shoes: NB Zante v3

Long work days = late night track workouts. This was hard.
4, 8, 12, 16, 8, 400 with 1, 2, 3, 3, 2 min rest, plus 6x200 on/offs.
Splits: 88, 2:57, 4:37, 6:03, 2:58, 86 / 36.5, 35.5, 34.4, 34.3, 35, 34
Really tried to hammer the 200s and man am I slow, felt like I couldn't move any faster and I was hitting slower than splits for my 400 pr. Big yikes. I guess that's what these workouts are for though, right?

running warm up/down 10:14 [2] 1.26 km (8:07 / km)

C • Nice work 2

conditioning (core) 6:00 [3]

10 PM

conditioning (strength) 40:00 [3]

Weight day using what little equipment my mom had. Improvised since I don't have a med ball.
3x8 deadlift, 67lb
2x8 split jerk, 27lb
2x10 squat, 47lb
3x8 standing dumbell raises (instead of med ball slams), 23.5
2x20 calf raises, 20
2x10 side lunges, 27
2x10 step ups, 27
3x8 drag curls, 27
2x12 side crunches, 27

4min AMRAP: 8 split jerks, 10 squats, 12 standing dumbell raises (rip med ball). Got through 2 complete sets and all split jerks starting set 3