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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending May 18, 2019:

activity # timemileskm+m
  running9 4:42:43 29.02(9:44) 46.71(6:03)
  orienteering4 3:32:34 17.96(11:50) 28.9(7:21)
  conditioning5 2:22:07
  climbing2 1:40:00
  Total15 12:17:24 46.98 75.61

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SuMoTuWeThFrSa

Saturday May 18, 2019 #

11 AM

running warm up/down 15:54 [2] 2.52 km (6:19 / km)
shoes: inov8 x talon 212

orienteering race 19:38 [3] 2.53 km (7:46 / km)
shoes: inov8 x talon 212

Sage Stomp sprint

running warm up/down 8:44 [1] 1.35 km (6:28 / km)
shoes: inov8 x talon 212

3 PM

running warm up/down 8:26 [2] 1.38 km (6:07 / km)
shoes: inov8 x talon 212

orienteering race 30:03 [3] 4.05 km (7:25 / km)
shoes: inov8 x talon 212

Sage Stomp middle

running warm up/down 10:27 [2] 1.65 km (6:20 / km)
shoes: inov8 x talon 212


Sprint Course 4 - Splits

Middle C7 - Splits

Friday May 17, 2019 #

Note

Hey Attackpointers!!!
My teammate Caroline and I are doing a raffle to help fund our travels to JWOC this summer! Donate $5 for a chance to win one of two baskets with cool swag! We'll be at Cascade meets over the next month, so you can learn more from us there, or feel free to contact me for more info. Click here to check out the flyer and here to go to our GoFundMe page.
7 AM

running warm up/down 18:11 [2] 3.12 km (5:50 / km)
shoes: NB Zante v3

running intervals 16:16 [4] 3.11 km (5:14 / km)
shoes: NB Zante v3

3x 100, 300, 200, 100, 100 continuous on the track, turn and run the opposite direction after each. Reading a sprint map, 1 leg per interval, 3 min rest & drawing routes. Splits: 3:20, 3:25, 3:26

running warm up/down 24:12 [3] 4.15 km (5:50 / km)
shoes: NB Zante v3

8 AM

conditioning (plyometrics) 17:37 [3]

random box jumps, hops, and squat things

conditioning (core) 7:30 [3]

Thursday May 16, 2019 #

8 AM

running (treadmill) 43:22 [2] 5.18 mi (8:22 / mi)
shoes: Brooks Launch 5

another fiasco of a morning

conditioning (core) 6:00 [3]

8 PM

climbing 40:00 [2]

too tired to do anything good

Wednesday May 15, 2019 #

7 AM

conditioning (yoga) 1:00:00 [2]

11 AM

conditioning (lifting) 45:00 [4]

JNT strength week 1
2x10 deadlift, 115lb
2x8 overhead squat, 40lb
2x12 chest press, 40lb
2x7 each leg Bulgarian split squat, 60lb
1x12 each side single arm row, 25lb
2x10 each leg step back lunge, 30lb
3x8 box jump
2x8 clean & push press, 40lb
2x8 bent over fly, 40lb
4min AMRAP: 10 dead lifts, 10 box jump, 10 overhead press. 2 full rounds plus dead lifts of round 3
6 PM

running warm up/down 6:28 [2] 1.0 km (6:28 / km)
shoes: NB Zante v3

orienteering 47:13 [3] 7.86 km (6:00 / km)
shoes: NB Zante v3

Got there late + stressed out about a million things + couldn't focus + got caught in all the traps + stomach hurt so I walked + realized I was running late but still had 5 controls left = a rather awful run in my opinion
C • Focus for the week 1

running warm up/down 1:40 [3] 0.37 km (4:30 / km)
shoes: NB Zante v3

8 PM

running 19:46 [3] 4.34 km (4:33 / km)
shoes: NB Zante v3

defusing extra mileage +6x100m strides

Course 4 - Splits

Tuesday May 14, 2019 #

6 PM

running warm up/down 17:36 [2] 2.66 km (6:37 / km)
shoes: Brooks Launch 5

running intervals 36:00 [4] 5.48 km (6:34 / km)
shoes: Brooks Launch 5

running warm up/down 2:38 [1] 0.4 km (6:35 / km)
shoes: Brooks Launch 5

Monday May 13, 2019 #

7 AM

running 26:54 [3] 4.25 km (6:20 / km)
shoes: Brooks Launch 5

baby run, late for work
8 PM

climbing 1:00:00 [3]

long time no SBP

Sunday May 12, 2019 #

9 AM

running warm up/down 16:45 [1] 1.29 km (12:59 / km)
shoes: inov8 x talon 212

orienteering race 1:55:40 [4] 14.46 km (8:00 / km)
shoes: inov8 x talon 212

THE GOAT. Haha I was sooooo not focused for this, my mind was totally elsewhere. Nevertheless I felt good for the most part, even without focusing on a specific technique I think my general sense of location has improved a ton. Still felt hesitant in places, I need to work on keeping moving, but I was noticeably using my compass more than I have in the past. Bummed I couldn't get my head in this, but excited that I'm orienteering better.

running warm up/down 9:24 [1] 1.3 km (7:14 / km)

3 PM

conditioning (core) 6:00 [3]


Goat - Splits

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