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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Jun 16, 2019:

activity # timemileskm+m
  orienteering5 5:18:48 17.14(18:36) 27.59(11:33) 127
  running7 3:23:43 20.88(9:45) 33.61(6:04) 327
  conditioning7 1:57:00
  Total15 10:39:31 38.03 61.2 454
  [1-5]15 10:29:31

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MoTuWeThFrSaSu

Sunday Jun 16, 2019 #

1 PM

running warm up/down 6:09 [2] 0.98 km (6:17 / km)
shoes: inov8 x talon 212

orienteering 1:05:54 [3] 5.0 km (13:11 / km)
shoes: inov8 x talon 212

2Drerun

Yay! I finally felt good about this training! Borrowed a different compass and was able to move through the woods decently fast. There were several mistakes and points of hesitation that definitely lost me minutes, but considering the technicality of the terrain, it was a success, and I felt confident and smooth throughout. Hoping this carries over to Denmark

running 22:31 [2] 4.04 km (5:34 / km)
shoes: inov8 x talon 212

extra mileage +5 20/40s
10 PM

conditioning (core) 5:00 [2]

conditioning (stretching) 10:00 [0]

Saturday Jun 15, 2019 #

12 PM

running warm up/down 10:28 [2] 1.61 km (6:30 / km)
shoes: inov8 x talon 212

orienteering 1:13:27 [3] 6.6 km (11:08 / km)
shoes: inov8 x talon 212

2Drerun

This was a fat L... Was fine up until 8, but after that the compass I'm borrowing from Greg (mine is long gone somewhere in Boston) started wigging out and wouldn't point a consistent direction, even when stopped. Tried to do 9 and 10 by map alone but ended up bailing to the road and running back.

Friday Jun 14, 2019 #

12 PM

running long 1:12:39 [4] 13.1 km (5:33 / km) +327m 4:56 / km
shoes: inov8 x talon 212

Up the Delaware Water Gap trail to the Appalachian Trail with the current training gang of Greg, Ian, Peter, AJ, and Julia. This run kicked my butt. Uphill was brutal, tweaked my ankle a bit (still hurting now) but continued without too much trouble. Hard on the AT out and back, downhill was just trying not to break anything. Overall felt good and strong effort. Lots of fun.

~10 mins in while I was trailing behind the guys, a lady hiking down said "Yeah! Woman!" or something like that when she saw me. Was a good reminder that females are pretty cool and we look out for one another :)
5 PM

conditioning (strength) 45:00 [3]

experimenting with various bodyweight exercises

Thursday Jun 13, 2019 #

5 PM

orienteering 1:00:44 [2] 4.27 km (14:13 / km)

running 9:21 [3] 1.53 km (6:07 / km)
shoes: inov8 x talon 212

mileage +5 20/40s
9 PM

conditioning 15:00 [3]

more hearts core haha

Wednesday Jun 12, 2019 #

7 AM

running warm up/down 14:37 [2] 2.16 km (6:46 / km)
shoes: Brooks Launch 5

running intervals 17:26 [5] 3.87 km (4:30 / km)
shoes: Brooks Launch 5

bleh. tried for 3x1600m alternating 100m at 25s/20s. first one was brutally difficult and ran a 6:30, second one had gut discomfort, stopped 1k in, continued, still slow in 6:40. mostly tired out because you expect the slower pace to feel like a rest but it's 100% not. felt lightheaded and dizzy after 2 so cut the third one and only did 4x100m strides.

running warm up/down 13:30 [1] 2.13 km (6:20 / km)
shoes: Brooks Launch 5

4 PM

running warm up/down 11:35 [2] 1.63 km (7:06 / km)
shoes: inov8 x talon 212

orienteering race 17:02 [3] 2.85 km (5:59 / km)
shoes: inov8 x talon 212

orienteering race 12:23 [3] 2.13 km (5:49 / km)
shoes: inov8 x talon 212

orienteering race (microsprint) 6:05 [2] 1.1 km (5:32 / km)
shoes: inov8 x talon 212

running warm up/down 10:27 [1] 1.69 km (6:11 / km)
shoes: inov8 x talon 212

9 PM

conditioning (core) 12:00 [3]

abs and then plank while playing hearts with Julia, Peter and AJ

Tuesday Jun 11, 2019 #

11 AM

conditioning (yoga) 15:00 [1]

teaching Peter tree pose
3 PM

running (mapreading exercise) 15:00 [2] 0.87 km (17:14 / km)
shoes: Brooks Launch 5

running across Greg's yard from map w/controls to map w/o controls with Julia and Peter
28/30
4 PM

orienteering 1:23:13 [2] 5.64 km (14:45 / km) +127m 13:16 / km
shoes: inov8 x talon 212

Slow O with the squad
8 PM

conditioning (core) 10:00 [5]

haven't done death core in a while

Monday Jun 10, 2019 #

10 PM

conditioning (core) 5:00 [3]
(rest day)

travel day

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