Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 29 days ending Feb 29, 2020:

activity	#	time	miles		km		+m
Running	30	26:56:21	176.7	(9:09)	284.37	(5:41)	1970
Conditioning	27	8:07:30
Cycling	2	3:53:02	4.12		6.63		12
Orienteering	4	2:12:50	14.43	(9:12)	23.23	(5:43)	533
Total	60	41:09:43	195.25		314.23		2515

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Saturday Feb 29, 2020 #

11 AM

Running 1:24:34 [3] 13.85 km (6:06 / km) +209m 5:41 / km

with da fam

12 PM

Conditioning (Core) 5:00 [3]

11 PM

Conditioning (Core) 10:00 [3]

Friday Feb 28, 2020 #

Note
(rest day)

9 PM

Conditioning 40:00 [3]

Thursday Feb 27, 2020 #

6 PM

Orienteering (Sprint) 28:23 [4] 5.87 km (4:50 / km) +22m 4:45 / km

Sprint @ Stanford. Again a nice course by Riley, still a decent challenge despite knowing a lot of the campus.

10 PM

Conditioning 25:00 [3]

Wednesday Feb 26, 2020 #

6 PM

Running 1:40:31 [3] 13.2 km (7:37 / km) +9m 7:35 / km

Yikes, this workout was harder than a hard rock

4x1200m - First 800m at 5k pace, last 400m at mile pace

Really struggled by the 4th rep, but thatsa life :/

7 PM

Conditioning (Other) 20:00 [3]

8 PM

Conditioning (Core) 10:00 [3]

Tuesday Feb 25, 2020 #

4 PM

Running 53:19 [3] 8.79 km (6:04 / km) +36m 5:57 / km

9 PM

Cycling (Frisbee) 1:53:02 [3] 6.63 km (17:03 / km) +12m 16:54 / km

First time @ Ultimate Frisbee practice and almost got injured, so not sure how consistently I'm going to be going to these.

Monday Feb 24, 2020 #

6 PM

Running intervals 1:29:50 [3] 15.56 km (5:46 / km) +50m 5:41 / km

Fartlek style Threshold Intervals @ ~3:30 - 3:40 min/k

The three of us doing them kind of just booked it like madmen through Gunn scaring the hell out of the poor people enjoying their evening walks.

It was a blast!

8 PM

Conditioning (Core) 5:00 [4]

Quick sesh before dinner

11 PM

Conditioning (Other) 10:00 [3]

Sunday Feb 23, 2020 #

9 AM

Running 1:02:14 [3] 11.87 km (5:15 / km) +183m 4:52 / km

Yote Hill w Kai

6 PM

Conditioning 30:00 [3]

Saturday Feb 22, 2020 #

10 AM

Running warm up/down 15:11 [3] 2.7 km (5:37 / km) +7m 5:33 / km

11 AM

Running race 4:40 [5] 1.5 km (3:07 / km)

Zoom zoom! Not great race wise, but holy moly that was over fast.

Running warm up/down 13:25 [3] 2.23 km (6:01 / km) +28m 5:40 / km

3 PM

Running warm up/down 25:40 [3] 2.47 km (10:23 / km) +26m 9:52 / km

Running race 9:58 [5] 3.0 km (3:19 / km)

After a 1500 is ok :/

Running warm up/down 8:18 [3] 1.63 km (5:06 / km)

11 PM

Conditioning 15:00 [3]

Friday Feb 21, 2020 #

Note
(rest day)

Thursday Feb 20, 2020 #

4 PM

Running 51:31 [3] 10.21 km (5:03 / km) +43m 4:56 / km

5 PM

Running warm up/down 5:00 [3] 0.5 km (10:00 / km)

6 PM

Orienteering (Sprint) 17:17 [3] 3.39 km (5:06 / km) +11m 5:01 / km

Sprint Training @ Stanford. I misread one of the control descriptions, but it went better than usual (probly cuz I could see my map this time :))

Wednesday Feb 19, 2020 #

6 PM

Running intervals 1:18:15 [3] 16.11 km (4:51 / km) +15m 4:50 / km

1k repeats. Felt kinda trash but watever

Tuesday Feb 18, 2020 #

5 PM

Running 1:02:33 [3] 12.41 km (5:02 / km) +92m 4:52 / km

Got yelled at for jumping the fence on the Coyote Hill route so I doubled back and did another route.

6 PM

Running warm up/down 7:33 [3] 0.9 km (8:23 / km)

Conditioning (Other) 20:00 [3]

7 PM

Conditioning (Core) 10:00 [3]

Core was fresh and I hit the 5 min mark for plank. Goals = getted.

Monday Feb 17, 2020 #

5 PM

Running 55:09 [3] 10.95 km (5:02 / km) +42m 4:57 / km

I was almost disappointed by Gunn Trail this time except all of a sudden on the way back I ran into some sort of single mother running club where they were all running with babies strapped onto their backs. Pretty legendary.

11 PM

Conditioning (Core) 10:00 [3]

Conditioning (Other) 10:00 [3]

Sunday Feb 16, 2020 #

4 PM

Running long 1:35:01 [3] 18.93 km (5:01 / km) +245m 4:43 / km

Actual nightmare of a run after not sleeping for over 24 hours...

11 PM

Conditioning 10:00 [3]

Saturday Feb 15, 2020 #

Note
(rest day)

made a million dollar project

Friday Feb 14, 2020 #

2 PM

Running 1:00:28 [3] 12.09 km (5:00 / km) +173m 4:40 / km

Valentines Day Dish Loop by myself this time :(

Although I saw some VERY photogenic squirrels!

3 PM

Conditioning (Core) 10:00 [3]

Conditioning (Other) 5:00 [3]

Thursday Feb 13, 2020 #

5 PM

Running warm up/down 6:06 [3] 1.14 km (5:21 / km) +5m 5:14 / km

6 PM

Orienteering 21:42 [4] 4.3 km (5:03 / km) +15m 4:58 / km

Super fun Stanford Sprint Mass Start!

I realized I need advice on how to get the most out of sprint training because I don't really know what to focus on or how to improve

Running warm up/down 10:14 [3] 1.17 km (8:45 / km) +6m 8:32 / km

C • Run Fast very fast 2

7 PM

Conditioning 15:00 [3]

Wednesday Feb 12, 2020 #

6 PM

Running intervals 1:34:10 [4] 15.66 km (6:01 / km) +15m 5:59 / km

4 by 1.7km workout

6:00 (3:30 min / k | 5:42 min / mi)
5:59 (3:30 min / k | 5:41 min / mi)
6:01 (3:31 min / k | 5:42 min / mi)
6:14 (3:40 min / k | 5:56 min / mi)

After eating beats I am now a freak of nature at running

7 PM

Conditioning 20:00 [3]

Tuesday Feb 11, 2020 #

4 PM

Running 1:00:03 [3] 10.91 km (5:30 / km) +113m 5:14 / km

With a Map Reading Exercise.. been slacking on those real hard. Kind of awkward trying to keep a conversation and do a map exercise tho.

5 PM

Conditioning (Core) 5:00 [3]

baby core with peter

C • New or old Peter? 9

Monday Feb 10, 2020 #

6 PM

Running intervals 1:19:19 [4] 14.06 km (5:38 / km) +83m 5:29 / km

Holy crap! This was the most fun I'd had on a run in a while.

A fartlek with running club in the pitch dark where we just took turns sprinting through random streets and parks at full speed outrunning cars on some of the smaller streets.

Just an absolute blast that really reminded me of how fun running can be!

7 PM

Conditioning (Arms) 5:00 [3]

Watch out Kai

Conditioning (Other) 5:00 [3]