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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danny Riley

In the 7 days ending Mar 13, 2023:

activity # timemileskm+mload
  Cycling11 3:45:23 50.31(13.4/h) 80.97(21.6/h) 42635.6
  Run4 3:31:54 23.04(9:12) 37.08(5:43) 66779.6
  Orienteering2 2:40:41 17.17(9:21) 27.63(5:49) 715109.6
  Functional Fitness1 1:02:0723.7
  Other1 42:041.6
  Total15 11:42:09 90.52 145.68 1808250.1
  [1-5]15 11:15:30

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TuWeThFrSaSuMo

Monday Mar 13, 2023 #

9 AM

Cycling 20:32 [1] 4.89 mi (14.3 mph) +28m

1 PM

Cycling 38:04 [1] 6.46 mi (10.2 mph) +117m

3 PM

Cycling 19:54 [1] 4.74 mi (14.3 mph) +40m

Sunday Mar 12, 2023 #

9 AM

Run warm up/down 8:58 intensity: (7 @1) + (3:57 @2) + (4:54 @3) 0.85 mi (10:33 / mi) +11m 10:08 / mi
ahr:146 max:155 shoes: NVII Forest 1

Orienteering 1:11:21 intensity: (16 @1) + (5:41 @2) + (27:08 @3) + (35:08 @4) + (3:08 @5) 7.34 mi (9:43 / mi) +437m 8:12 / mi
ahr:167 max:199 shoes: NVII Forest 1

RouteGadget.

Much better today due to a combination of less competition rustiness, easier map reading/running, and easier courses. I started to succumb to physical fatigue and made too many hesitations and minor errors in the loop from 15-18. If I cleaned that up and maybe ran ever so slightly quicker it would've been a more competitive result.

With that, I fell several times towards the end of the race. Good thing the ground is just leaves here, I shouldn't be pushing this hard at West Point where the punishment for bad footing is exponentially worse.

It appears as though the only route choice mistake was 10, where it was quicker to commit all the way to the parking lot. Could've cleaned up 11 better; almost 10m extra climb! Lost about 20s on 13 after overrunning, and lost maybe 40-46s on two sub-optimal routes/hesitations to 15 and 16.

Run warm up/down 10:40 intensity: (4 @0) + (38 @1) + (8:55 @2) + (1:03 @3) 1.14 mi (9:21 / mi) +6m 9:12 / mi
ahr:139 max:154 shoes: NVII Forest 1


Day 2 - Blue - Splits

Saturday Mar 11, 2023 #

Event: QOC Royal Romp 2-Day Classic
 
10 AM

Run warm up/down 9:01 intensity: (1:08 @1) + (1:40 @2) + (4:42 @3) + (1:31 @4) 0.85 mi (10:36 / mi) +15m 10:04 / mi
ahr:151 max:174 shoes: NVII Forest 1

Orienteering 1:29:20 intensity: (5 @1) + (13 @2) + (1:16 @3) + (1:07:06 @4) + (20:40 @5) 9.83 mi (9:05 / mi) +278m 8:21 / mi
ahr:182 max:200 shoes: NVII Forest 1

RouteGadget.

Just totally lost confidence in myself on the way to 4 and turned around because I didn't see the tunnel of green, even though I was checking off all the features leading up to it. No reason, I was on the right path and doing the right stuff but something went off in my mind that I wasn't where I needed to be. So I turned around and ran north, incidentally hitting control 105 -- which we had -- and looked at the control descriptions and didn't see it -- even though it was in fact there -- and proceeded to have to go all the way down the river back to the junction to relocate, passing 105 yet again on the second pass, and only then realized that I somehow didn't see that we had it. After that, I only ran at like 90-95% effort, which is something I should've been doing from the start.
C • Bummer 2

Day 1 - Blue - Splits

Friday Mar 10, 2023 #

10 AM

Cycling 19:49 [2] 4.88 mi (14.8 mph) +40m

1 PM

Cycling 18:41 [2] 4.72 mi (15.2 mph) +26m

Thursday Mar 9, 2023 #

9 AM

Cycling 22:25 [1] 4.89 mi (13.1 mph) +21m

Of course I hit all the red lights on the day I need to be on time.
12 PM

Other (Tennis) 42:04 intensity: (26:35 @0) + (15:02 @1) + (8 @2) + (19 @3)
ahr:91 max:152

The Open Sets are officially underway! A bit earlier today I honestly didn't feel like going today but since I organized the group I felt obliged, and ended up having a ton of fun.
7 PM

Cycling 5:14 [1] 1.11 mi (12.7 mph) +16m

Well it finally happened, I got hit by a car today. I was able to slow right down before the hit and I'm completely fine except for some scrapes, but my bike's front tire is fucked. I got sideswiped as a dude turned right for no reason, suddenly and without a turn signal. I slammed on the brakes before hitting him and fell gracefully. His mirror got bent backwards and he stopped and made sure I was ok, and it was on the most poorly marked bike line in perhaps the whole route, so I basically told him we're even and walked to the bus. I'm just happy I that it seems like I'll be ok for this weekend.
C • Yikes 5

Wednesday Mar 8, 2023 #

9 AM

Cycling 23:43 [1] 4.84 mi (12.2 mph) +26m

2 PM

Run 1:08:56 intensity: (12:45 @1) + (41:45 @2) + (13:19 @3) + (1:07 @4) 7.67 mi (8:59 / mi) +167m 8:25 / mi
ahr:137 max:174 shoes: Brooks Cascadia 16

Nice and relaxed. This was very enjoyable. So begins the winddown to QOC.
7 PM

Cycling 18:57 [2] 4.89 mi (15.5 mph) +36m

I was gifted pedals and clip-in mountain biking shoes, like the ones you can still walk around it, by another PhD student. No occasion, just "saw you biked a lot and I wasn't using them." I'm mind blown lol

Tuesday Mar 7, 2023 #

9 AM

Cycling 18:13 [2] 4.08 mi (13.4 mph) +31m

2 PM

Run 1:54:19 intensity: (1:06 @1) + (27:57 @2) + (1:00:14 @3) + (24:51 @4) + (11 @5) 12.53 mi (9:07 / mi) +469m 8:10 / mi
ahr:156 max:191 shoes: Brooks Cascadia 16

Significant more snow in the northern and western parts. Weird.

Functional Fitness 1:02:07 intensity: (4:22 @1) + (15:47 @2) + (39:51 @3) + (2:07 @4)
ahr:150 max:176

Weights felt easier but I was still very tired by the end.

Cycling 19:51 intensity: (33 @1) + (8:52 @2) + (10:26 @3) 4.81 mi (14.5 mph) +46m
ahr:146 max:164

A beautiful flurry on the ride back.

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