Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: schristoph

In the 7 days ending Mar 5, 2017:

activity

time

miles

running

4:32:19

32.68

(8:20)

52.59

(5:11)

orienteering

2:29:43

8.23

(18:12)

13.24

(11:18)

soccer

1:30:00

conditioning

1:04:00

Total

9:36:02

40.91

65.84

3:03

0:00

» now

Sunday Mar 5, 2017 #

running warm up/down 14:53 [2] 1.45 mi (10:16 / mi)
shoes: inov8 oroc 280

orienteering race 45:02 [5] 2.68 mi (16:48 / mi)
shoes: inov8 oroc 280

Meh. Again, moving pretty slow through the thorny crap. I need gaiters. No huge mistakes today but I made a lot of route choice errors that cost me up to 2 minutes for some. Caroline made the point that I kept going down reentrants and following stream beds, even though they were full of slow crap every time, and why would I keep doing it? I think what I was missing was not going straight on a bearing when I could.

running warm up/down 6:02 [1] 0.58 mi (10:24 / mi)
shoes: inov8 oroc 280

D2 Brown - Splits

Saturday Mar 4, 2017 #

running warm up/down 11:40 [2] 1.17 mi (9:58 / mi)
shoes: inov8 oroc 280

orienteering race 45:24 [5] 3.05 mi (14:53 / mi)
shoes: inov8 oroc 280

Meh. I wasn't moving particularly fast, but it was okay until I completely missed my turn for 6, went to the reentrant area 7 was in, relocated off the old road, and backtracked to 6. 12 minutes that could have been 5. Slow running, got stuck in thorns a lot, wanted gaiters, got stabbed in the eye by a stick. Fun course though :D

running warm up/down 4:02 [1] 0.43 mi (9:23 / mi)
shoes: inov8 oroc 280

D1 Brown - Splits

Friday Mar 3, 2017 #

orienteering 59:17 [2] 2.5 mi (23:43 / mi)
shoes: inov8 oroc 280

Model event. Got a good idea for using the stream beds and clearings but didn't get a good idea of how it would be going fast since I took my time reading the terrain. Borrowed Kean's gaiters for this but I will need my own soon

Thursday Mar 2, 2017 #

running warm up/down 14:00 [2] 1.75 mi (8:00 / mi)
shoes: Asics excite4 1

running intervals 43:00 [4] 5.2 mi (8:16 / mi)
shoes: Asics excite4 1

3 sets of 4x400s. Based off of a 5:50 mile, going for 97s, 92s, 88s. 97s were a breeze, 92s were a breeze, 88s were tiring but still not hard to hit, overall felt great! Also my buddy and I were chatting for the first part of each one so I'm thinking I could have gone a lot faster.

running warm up/down 12:00 [2] 1.25 mi (9:36 / mi)
shoes: Asics excite4 1

Wednesday Mar 1, 2017 #

running 59:23 [3] 7.22 mi (8:14 / mi)

not sure what shoes to log here because I wore my Asics gel excite 4 on my left foot and Brooks Ravenna 7 on the right. (Mike's suggestion for troubleshooting the problem shoe, if any, for my feet troubles) Lo and behold I had no pain in the area of interest the entire run, even if the Asics felt slightly tighter. Been massaging just in case.

conditioning 14:00 [3]

doing Brigette's weird core routine with the team

Tuesday Feb 28, 2017 #

running warm up/down 18:05 [2] 2.3 mi (7:52 / mi)
shoes: Asics excite4 1

warmup and 4 strides

running intervals 22:45 [5] 3.12 mi (7:18 / mi)
shoes: Asics excite4 1

Original was supposed to be 4x1000s at 3200m pace with 2m break in between. I picked a 12:20 3200 pace because I have no idea where I'm at but assuming I can do at least a 5:50 mile this is about right, so I figured run 3:50s, and if they're too easy, speed up. However, it felt crappy and I was slowing down so my coach called it good at 3.
splits:
3:50, 3:55, 4:00
40, 41, 40

running warm up/down 12:51 [2] 1.4 mi (9:11 / mi)
shoes: Asics excite4 1

laps on the field to keep my feet happy

conditioning 30:00 [3]

Hit the weight room after practice with the distance runners
3x7 squats (95lb)
3x10 dumbbell rows (25lb)
3x7 dumbbell press (20lb)
3x7 tricep extention (25lb)
10 pullups using pullup machine (this thing is my favorite ever!!! -40lb)

conditioning 10:00 [3]

quick core

soccer 1:30:00 [2]

working on crossing and switching the field

Monday Feb 27, 2017 #

running 46:38 [3] 6.2 mi (7:31 / mi)
shoes: Asics excite4 1

First official track practice!!! In the snow!!! (this is slightly sarcastic excitement.) Fastish pace to drug park with the team, then I stopped for a bathroom break and ran a fastish pace back. Didn't even notice my feet the whole run.

C • Practice in the snow. 2

running (dynamics/strides) 7:00 [3] 0.61 mi (11:28 / mi)
shoes: Asics excite4 1

foot springy things, high skips, bounds, then 2 buildups on the track

conditioning 10:00 [3]

track season means team core season!

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