Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Feb 4, 2018:

activity

time

miles

running

6:06:32

42.68

(8:35)

68.68

(5:20)

orienteering

1:15:21

7.63

(9:52)

12.28

(6:08)

39c

conditioning

29:00

Total

7:50:53

50.31

80.96

39c

[1-5]

7:35:53

1:39

0:00

» now

Sunday Feb 4, 2018 #

running 42:10 [3] 6.98 km (6:02 / km)
shoes: Saucony Ride 9

Saturday Feb 3, 2018 #

Event: CascadeOC Winter Series / WIOL #7

running warm up/down 7:00 [2] 1.21 km (5:47 / km)
shoes: Asics excite4 2

orienteering warm up/down 12:24 [2] 1.9 km (6:32 / km)
shoes: Asics excite4 2

2 micro courses by Mike.

orienteering race 23:53 [4] 4.04 km (5:55 / km)
18c shoes: Asics excite4 2

First half went well, I think I got mentally tired and lost some focus during the end and started just going through the motion. Lost time on 6 when I thought the marker code said 122 (supposed to be 121) and went back to check (it was 121). Also lost a lot on 10 going straight through the vegetation instead of taking the trail. Then again both Kai and Caroline went straight and did it 40+ seconds faster than me, so I could just be bad at finding micro routes through the blackberries and logs. I think the vegetation there should probably be mapped with green slash.
http://rg.cascadeoc.org/rg2/#207&course=14&...

C • Wow 2

orienteering 39:04 [3] 6.34 km (6:10 / km)
21c shoes: Asics excite4 2

Took this slower to focus more on "systematic orienteering." Again, I think I was just mentally tired and low focus so not particularly successful
http://rg.cascadeoc.org/rg2/#207&course=4&...

C • It takes time 1

running warm up/down 13:00 [1] 2.04 km (6:22 / km)
shoes: Asics excite4 2

conditioning (core) 4:00 [2]

pedestal core + crunches

Friday Feb 2, 2018 #

running 1:02:03 [2] 11.21 km (5:32 / km)
shoes: Saucony Ride 9

Easy Pollo with Brig, Bailee, Sophia, and Mack. Sophia. Has. To. Run. In. Front. All. The. Time.

Note

Goals for tomorrow (starting to put this on AP to make sure I set goals every time)
- Read ahead. I want to be prepared for every leg, meaning reading multiple controls ahead for the sets of shorter legs.
- Race. Gotta run fast, hopefully my calves will feel less tight but if they're bothering me, I'll take it easier on the uphills and use them to read ahead.
- Flow. Once I reach my attackpoint, focus back in on the current control and its approach and exit.

Thursday Feb 1, 2018 #

running 57:20 [3] 11.64 km (4:56 / km)
shoes: Saucony Ride 9

Drug Park with Brig +4 strides and laps on track

conditioning (stretching/rolling) 15:00 [0]

L hammy is definitely tight, might be why my knee is feelin wack

Wednesday Jan 31, 2018 #

running warm up/down 21:46 [2] 4.31 km (5:03 / km)
shoes: Saucony Ride 9

running intervals 18:55 [5] 4.15 km (4:33 / km)
shoes: Saucony Ride 9

1000, 800, 600, 400, 400. Goal 6:00 pace/90s laps. Actual paces were 3:42, 3:00, 2:15, 88, 85. First 2 went well, but my plan for the 600 was to take the first 200 fast and settle in to pace. I guess I "settled in" too much because ended up going slower than the targeted pace. 400s were tiring. My body has been tired lately, though, so deliberately opted for a 2-mile rather than 3-mile workout.

running warm up/down 14:37 [1] 2.68 km (5:27 / km)
shoes: Saucony Ride 9

conditioning (core/pushups) 10:00 [3]

Pyramid core up to 20 - 80 pushups

Tuesday Jan 30, 2018 #

running 1:05:41 [2] 11.5 km (5:43 / km)
shoes: Saucony Ride 9

slowwww sunday run. considered tempoing but body feels exhausted, takin an easier week this week.

Monday Jan 29, 2018 #

running 1:04:00 [2] 12.96 km (4:56 / km)
shoes: Saucony Ride 9

LkWA trail with team. First 2 miles my body was really tired. Slow recovery pace

Note

Talked to my coach and mileage plan this season will be peaking at and holding 55-60 (until the gradual during-season decrease). So basically holding where I'm at now or a little more. Main focuses for the next 6 weeks will be hitting that mileage, fast stuff 2-3x/week, orienteering at least 1x/week, core, and starting strength and plyo.

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