Training Log Archive: ajrileyIn the 30 days ending Nov 30, 2019:
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Saturday Nov 30, 2019 #
Orienteering (Compass) 14:54 [3] 2.01 km (7:25 / km) +3m 7:21 / km
Pretty similar to the exercises done at other training camps (the indoor soccer one in PA and the one in Boston sprint camp)
Good practice with quick directional changes and some compass practice
Orienteering 37:38 [3] 5.38 km (7:00 / km) +250m 5:41 / km
A nice and clean orienteering training in Valley Forge Park again, this time a little more technical and more relevant to other DVOA terrain.
Focused largely on compass which went pretty well. I messed it up a little bit on 10 and 14, but otherwise I was largely successful with my lines.
Made one other mistakes on number 18 where I stopped paying attention to how far I was on the trail and cut off a bend too late, but I recovered quickly and am not too worried about something like that happening again.
Tiring break, but I'm really enjoying it :)
Running warm up/down 10:14 [3] 1.69 km (6:03 / km) +29m 5:35 / km
Conditioning (Core) 5:00 [3]
Conditioning (Other) 5:00 [3]
Orienteering 36:56 [3] 5.43 km (6:48 / km) +85m 6:18 / km
Night O at McKaig! Probably the last orienteering of the weekend because tomorrow was cancelled :(
A few sloppy legs where mainly I lost confidence because I'm not used to running confidently at night.
Number 6 I mistook one trail for another and got totally off my compass when I should've just trusted it.
Number 13 I just really didn't have any plan going into it. Should've had a better idea of where the control was in relation to the trail/road etc.
Number 16 I just totally botched the exit from 15. Should've peeked at my compass before exiting.
Otherwise I was pretty happy with how most of the course went considering it was nighttime. Had some nice compass legs and clean routes despite the low visibility.
Oh and I also smashed myself into a tree full speed and now (2 days later) still am sore. And I ran into a lake because it was so dark. Much fun!
Friday Nov 29, 2019 #
Orienteering race 1:11:41 [4] 13.62 km (5:16 / km) +272m 4:47 / km
Valley Goat Mass Start with Peter and Keegan
These mass starts are so fast especially in a park like Valley Forge
Peter split off with an early skip leaving Keegan and I behind. We kept seeing Peter in the distance motivating us to push to catch up. We kept swapping the lead back and forth while cruising through the open park fields not able to catch Peter for a large part of the course.
Eventually Keegan and I closed the gap while still having one control to skip making Peter's race much harder to win. We continued to the last part of the course where there were two clear options of what to skip.
Keegan and I chose opposite controls to skip, Peter getting both. My entry into the control was really smooth and fast pushing me into a relatively strong lead into the last couple of controls.
I scrambled down onto the road and heard sirens blaring at me from just down the road. An angry park ranger stopped me and asked what I was doing running off trail in the park. I quickly explained that this was my first time in the park and I had no idea you couldn't go off trail and it was just my friends and I were going through a run through the forests.
Unfortunately the ranger was very passionately explaining the history of the park and why we can't run off the trails in the park which meant Keegan, Peter and my dad all caught me making the mess even worse.
Thankfully he was nice about it and let us go expecting us to stay on the trails so we just bailed back to the cars.
----------------
Anyways, now about the actual training. The terrain was very open and fast for the most part. I didn't have a specific focus, it was mainly just good practice with fast orienteering, but what I gathered from the training is watch out for parallel features, make sure you know where you are entering the control, and look ahead for visible features to keep a compass
Conditioning (Core) 5:00 [3]
Conditioning (Other) 5:00 [3]
Conditioning (Core) 5:00 [3]
Thursday Nov 28, 2019 #
Running warm up/down 16:58 [3] 1.52 km (11:10 / km) +25m 10:19 / km
Running race 17:27 [5] 5.0 km (3:29 / km) +41m 3:21 / km
I was dissapointed there were no trotting turkeys, but there was a lot of fast people which was nice.
Definitely not great race conditions, but not a bad benchmark either.
Running warm up/down 15:59 [3] 2.42 km (6:36 / km) +36m 6:09 / km
Not much to learn from it, but nice to run with a map regardless
Conditioning (Core) 10:00 [3]
Conditioning (Other) 5:00 [3]
Wednesday Nov 27, 2019 #
Note
(rest day)
Tuesday Nov 26, 2019 #
Running long 2:21:44 [3] 26.73 km (5:18 / km) +499m 4:51 / km
Monday Nov 25, 2019 #
Running 56:39 [3] 10.29 km (5:30 / km) +271m 4:52 / km
Conditioning (Full Body) 30:00 [3]
Sunday Nov 24, 2019 #
Orienteering 1:47:39 [3] 13.62 km (7:54 / km) +551m 6:34 / km
Definitely not a fast training. Tried to focus on some technical skills but got pretty sloppy towards the end.
For this course I wanted to focus on compassing as straight as possible. It went very well in the first half where I was nailing most of my compasses which is not a normal thing for me.
The second half of the course however made compassing straight pretty much obsolete which is part of why I got really sloppy with my orienteering as I kind of just kept orienteering without much purpose.
I realized by the end that for most of the controls I was much more successful when reattacking from a nearby point feature after missing the control so using absolute locations instead of relative locations will definitely be a focus of mine on future technical training.
Overall happy with the training! I love it when taking a compass is successful and that was what I focused on and took away from the training.
Saturday Nov 23, 2019 #
Running 50:03 [3] 7.92 km (6:19 / km) +79m 6:01 / km
Conditioning (Core) 5:00 [3]
Conditioning (Legs) 2:30 [3]
Conditioning (Hips) 5:00 [3]
Conditioning (Back) 2:30 [3]
Conditioning (Shoulders) 2:30 [3]
Friday Nov 22, 2019 #
Running intervals 51:27 [4] 11.12 km (4:38 / km) +44m 4:32 / km
(sick)
The Lake Lag Loop is about 1.38km base on my watch.
4x4 loops with 2 minutes rest
5:08
5:00
5:06
5:05
and 4x150m strides
28 28 30 30
Gotta Keep Those Legs Fresh :)
Cooldown into Market @ Munger to get me a juicy RX Bar mmm...
Conditioning (Hips) 3:00 [3]
Conditioning (Core) 5:00 [3]
Thursday Nov 21, 2019 #
Note
(sick)
Cycling (Spin) 26:20 [3] 7.5 km (3:31 / km)
Conditioning (Legs) 10:00 [3]
Conditioning (Arms) 5:00 [3]
Wednesday Nov 20, 2019 #
Note
(sick)
Tuesday Nov 19, 2019 #
Running 46:34 [3] 8.88 km (5:15 / km) +32m 5:09 / km
Running (Strides) 5:53 [4] 1.22 km (4:49 / km)
Cycling (Rowing) 20:00 [3] 3.0 km (6:40 / km)
Monday Nov 18, 2019 #
Running 1:10:59 [3] 10.04 km (7:04 / km) +114m 6:41 / km
Unfortunately one of them didn't have much athletic experience but insisted on running a 7 mile loop. We made it almost halfway through the loop before he died out and we had to stop, take a break and raid Tesla HQ for water.
I was impressed by how well everyone did on the run, we made it about 10km with only 1-2km of walking with several people not having much trouble at all (even some of the less athletic people).
A few of them intend to run more often so I'll start bringing them in the afternoons to Lake Lag to run loops with me when I have easy days.
Conditioning (Core) 5:00 [4]
Conditioning (Other) 5:00 [3]
Sunday Nov 17, 2019 #
Orienteering race 1:56:48 [5] 16.79 km (6:57 / km) +339m 6:19 / km
Routegadget!
Doing a mass start race like this once in a while is so much fun!
I didn't really have a specific focus for the race other than trying to do the best orienteering that I could.
The terrain was super fast and super different than California so it took a hot sec to get used to. I was literally like smacking my face into so many twigs and branches and the footing also was very different.
In a technical sense, I felt like the course was relatively easy and is the kind of orienteering I like to do. In the few sections that I did navigate completely myself I felt really solid, like number 9, for example, I won the split with a really solid compass which is usually not my strong suit.
Of the few mistakes I made, one was a route choice mistake and small entry mistake (number 8). On Control U - I made a small entry mistake and then another very slight compass mistake on X (which I was honestly pretty happy with my compass on that leg too).
Overall super happy with how the race went. Most of my time lost to Jordan was from the route choice and small mistake to number 8 and his orienteering seemed slightly stronger than mine. Huge props to him since he had a great race almost entirely solo.
Also shoutout to Joe because he was leading the pack with him, Peter, and I for a majority of the time making the navigation much easier on my part.
Saturday Nov 16, 2019 #
Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
Running race 28:47 [5] 8.0 km (3:36 / km) +23m 3:33 / km
40 second PR!
Running warm up/down 12:00 [3] 2.13 km (5:38 / km)
Friday Nov 15, 2019 #
Note
(rest day)
Thursday Nov 14, 2019 #
Note
(rest day)
Wednesday Nov 13, 2019 #
Running tempo 1:02:46 [4] 12.05 km (5:13 / km) +22m 5:10 / km
15 minute tempo, pace was around 3:55 min/k which was a little bit slow, but my stomach felt awful so I'm okay with that.
4 x 100m strides @ ~16 seconds each
Cooldown
Conditioning (Core) 10:00 [3]
Tuesday Nov 12, 2019 #
Note
Conditioning (Other) 10:00 [3]
Running 1:01:16 [3] 10.71 km (5:43 / km) +90m 5:29 / km
Running intervals 7:22 [3] 1.33 km (5:32 / km)
Conditioning (Legs) 10:00 [3]
Conditioning (Arms) 5:00 [3]
Conditioning (Shoulders) 5:00 [3]
Conditioning (Back) 5:00 [3]
Monday Nov 11, 2019 #
Cycling (Rowing) 7:45 [5] 2.0 km (3:53 / km)
It was really hard...
Cycling warm up/down (Rowing) 5:00 [3]
Conditioning (Core) 5:00 [3]
Conditioning (Shoulders) 5:00 [3]
Conditioning (Back) 5:00 [3]
Conditioning (Arrms) 5:00 [3]
Conditioning (Other) 5:00 [3]
Conditioning (Other) 5:00 [3]
Conditioning (Core) 10:00 [3]
Sunday Nov 10, 2019 #
Orienteering 1:08:32 [4] 9.76 km (7:01 / km) +460m 5:41 / km
Route
Route Gadget
Not too happy about this course. Focus was on confidence and map contact, two things I feel like I could do well in BAOC terrain.
Unfortunately, right out of the start I already lost contact with the map and made a huge mistake on number 1 because I just completely zoned out of map reading.
The rest of the course didn't feel so good either. Compared to Sunol I felt much more tired physically and making a mistake on the 1st control threw me off a little bit, despite my efforts to shrug it off.
Other Mistakes
Number 3 - Didn't read my description when running into the circle and lost a good 20 seconds looking around in the circle for the control. Will definitely do some more courses with focus being on entry into the control circle.
Number 6 - My dad and I agreed this mistake was partially due to a small mapping error, but I think it could've still been avoided if I just kept my head up a little more.
Number 13 - Messed up the route choice. The side hilling here was really tough and in hindsight I should've known that by the time I was at control 13.
What Went Well
I did a pretty good job avoiding climb on route choices. Also I continued my trend of trying to orienteer with full confidence in myself. Almost no hesitation when I had contact with the map.
Main Takeaways
I need to take it easy for a bit
I need to do more map reading exercises and running with a map ...why does printing cost money dammit :(
Conditioning (Other) 10:00 [3]
Saturday Nov 9, 2019 #
Running 1:37:09 [3] 20.13 km (4:50 / km) +247m 4:33 / km
Super excited for Calero Tomorrow!
Conditioning (Other) 10:00 [3]
Friday Nov 8, 2019 #
Note
(rest day)
Thursday Nov 7, 2019 #
Conditioning (Core) 5:00 [3]
Running 1:01:41 [3] 11.74 km (5:15 / km) +97m 5:03 / km
This is proof that some higher power is making sure I never run the Dish.
Conditioning (Core) 3:00 [3]
Conditioning (Other) 4:00 [3]
Wednesday Nov 6, 2019 #
Running 22:25 [3] 4.04 km (5:33 / km) +50m 5:14 / km
Conditioning (Core) 10:00 [3]
Conditioning (Other) 5:00 [3]
Running 1:39:06 [3] 15.16 km (6:32 / km) +15m 6:30 / km
4 x 1 mile intervals in lane 4
Paces: 3:46min/k 3:45min/k 3:35 min/k 3:32min/k
So sorta a progression.
Super looking forward to orienteering this weekend!
Tuesday Nov 5, 2019 #
Running 1:05:51 [3] 11.18 km (5:53 / km) +31m 5:49 / km
Conditioning (Core) 5:00 [3]
Monday Nov 4, 2019 #
Running tempo 1:02:53 [4] 13.68 km (4:36 / km) +29m 4:33 / km
3 by 10 minute @ tempo pace w/ 3 minutes rest
2.73km
2.72km
2.70km
Cooldown
Conditioning (Core) 5:00 [3]
Conditioning (Arms) 5:00 [3]
Conditioning (Back) 5:00 [3]
Conditioning (Core) 5:00 [3]
Sunday Nov 3, 2019 #
Note
Conditioning (Core) 10:00 [3]
Running 1:31:16 [3] 19.05 km (4:47 / km) +236m 4:31 / km
Saturday Nov 2, 2019 #
Running warm up/down 12:03 [3] 2.2 km (5:29 / km) +35m 5:04 / km
Running race 30:17 [5] 8.0 km (3:47 / km) +113m 3:32 / km
Stanford got 4th! Qualifying for National Club Championships
Running warm up/down 27:04 [3] 4.37 km (6:12 / km) +78m 5:41 / km
Friday Nov 1, 2019 #
Running 37:33 [3] 7.41 km (5:04 / km) +48m 4:55 / km