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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danny Riley

In the 7 days ending Sep 24, 2018:

activity # timemileskm+mload
  Other4 3:30:0093.9
  Run4 3:00:09 16.52(10:54) 26.59(6:47) 70214 /14c100%90.7
  Orienteering2 2:11:06 6.65(19:43) 10.7(12:15) 5515 /7c71%64.5
  Total10 8:41:15 23.17 37.29 125319 /21c90%249.2
averages - sleep:5.8

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Monday Sep 24, 2018 #

7 AM

Other (PE117) 55:00 intensity: (5:00 @1) + (30:00 @2) + (15:59 @3) + (1:00 @4) + (3:01 @5)
slept:4.85 shoes: New Balance 608v4

Commando-feet first on the horizontal rope (5 pts), retested headstand for tubmling (2 pts) and got 3:01 on the IOCT. Didn't run too hard, APFT later today.
4 PM

Run 48:18 intensity: (6:00 @2) + (21:00 @3) + (14:00 @4) + (7:18 @5) 4.14 mi (11:40 / mi) +213m 10:03 / mi
ahr:161 max:184 shoes: Asics GT-3000 5

Turns out the APFT was cancelled, huh. Trail run with a little bit of off-trail, ran with Sam H. Some orienteering required.

Map needs a bit of an update:

Saturday Sep 22, 2018 #

Event: 30 Years of Pond Mt
 

Run warm up/down 10:00 [1] 1.09 mi (9:11 / mi)
shoes: Inov-8 X-Talon 212

10 AM

Run 1:09:26 intensity: (15:00 @2) + (35:00 @3) + (14:26 @4) + (5:00 @5) *** 4.59 mi (15:08 / mi) +316m 12:28 / mi
ahr:169 max:200 spiked:14/14c slept:1.5 shoes: Inov-8 X-Talon 212

Route analysis and split analysis coming soon. Goofed up 1 very hard, then had a really good race after that. Turns out the pink streamers go hand-in-hand with the control, didn't realize that at first like the idiot I am and ran right past where my control was.

Green - Splits

Thursday Sep 20, 2018 #

7 AM

Other (PE117) 55:00 intensity: (5:00 @2) + (20:00 @3) + (20:00 @4) + (10:00 @5)
slept:5.65 shoes: New Balance 608v4

1 pt on the head first horizontal rope, 1 pt on the cartwheel, 2 pts on the handstand against the wall. 80 pts in the course, I need 97 to pass by the end of the semester.
4 PM

Run 52:25 intensity: (37:25 @3) + (15:00 @4) 6.7 mi (7:49 / mi) +172m 7:15 / mi
ahr:162 max:179 slept:4.68 shoes: Asics GT-3000 5

6 x 60s at mile pace after a very long warm-up. Ran with a couple other guys.

Wednesday Sep 19, 2018 #

12 PM

Other (PE117 AI) 45:00 [3]
slept:8.18 shoes: New Balance 608v4

Practiced clinch climb, grapevine climb, hands-only climb, backwards pull over the high bar, full body swing over the high bar, handstand against the wall, forearm stand, ran the IOCT up to the track, practiced IOCT on high bars.
4 PM

Orienteering 1:01:31 intensity: (46:31 @3) + (10:00 @4) + (5:00 @5) **** 3.17 mi (19:24 / mi) +295m 15:03 / mi
spiked:5/7c shoes: Inov-8 X-Talon 212

My first corridor-O, 1 was a bit of a goofy mistake, could've made more efficient route choices overall, ran out of time and had to return after just missing 5.

Tuesday Sep 18, 2018 #

7 AM

Other (PE117) 55:00 intensity: (45:00 @2) + (2:00 @4) + (8:00 @5)
slept:4.25 shoes: New Balance 608v4

0 pts on the high bar today, but I upped my elephant vault and squat vault each to 4 pts and earned 1 pt on the hands-only climb (maybe could've gotten 3 but I wanted to save something).

Then the IOCT begins. I make my up to the track and complete a lap safely. Then, chaos. 1 runner moves to pick up a medicine ball, me and another try to deposit ours, and another is trying to leave to pick up a button. Elbows were thrown. Laundry carts were rolled down the track. In the distance, sirens. 3:05 after the impromptu combatives lesson.
4 PM

Orienteering intervals 1:09:35 intensity: (25:00 @2) + (29:35 @3) + (10:00 @4) + (5:00 @5) ** 3.48 mi (20:00 / mi) +256m 16:17 / mi
ahr:151 max:186 shoes: Inov-8 X-Talon 212

The team attempted intervals but controls 4 through 8 - with the exception of 7 - weren't there. We did not realize this at any of those controls until consensus was reached based off of the sheer number of cadets there (and now GPS evaluation). Good terrain and good course, I just wish the controls were there!

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