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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Running18 12:22:37 79.93 128.63
  Orienteering4 3:23:39 16.22(12:33) 26.1(7:48)
  Conditioning1 25:00
  Total22 16:11:16 96.14 154.73

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Sunday Oct 30, 2016 #

Orienteering race 1:04:00 [3] 7.0 km (9:09 / km)

Pretty hard red course. I had a hamstring muscle injury so I did alright but I ran very slow.
C • Very slow? 2

Friday Oct 28, 2016 #

Running race 19:01 [5] 5.0 km (3:48 / km)

XC Districts...
REALLY EASY COURSE, OK TIME. NEW PR.

Thursday Oct 27, 2016 #

Running 31:05 [3] 3.0 mi (10:22 / mi)

Easy rest run

Tuesday Oct 25, 2016 #

Running 1:00:00 [3] 4.0 mi (15:00 / mi)

Workout
1.3 mile warm up
4 x 400m w/ 3 minute cooldown
3 x 200m w/ 3 minute cooldown
1 mile cooldown

Monday Oct 24, 2016 #

Running 32:00 [3] 3.2 mi (10:00 / mi)

Really easy run for XC

Saturday Oct 22, 2016 #

Orienteering race 32:37 [4] 6.0 km (5:26 / km)

Orienteering JROTC.

Very easy fast green course.
C • Close! 3

Green - Splits

Thursday Oct 20, 2016 #

Running 32:00 [3] 4.0 mi (8:00 / mi)

Easy run w/ XC + 400m Tempo

Wednesday Oct 19, 2016 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

Easy run w/ XC team

2x 100m Surges

Tuesday Oct 18, 2016 #

Running 1:25:00 [3] 8.5 mi (10:00 / mi)

Workout + Warm up/Down

3 MILE WARM UP.

3 sets:
1000m
600m

2.5 mile COOLDOWN

Monday Oct 17, 2016 #

Running 48:00 [3] 5.8 mi (8:17 / mi)

Long run with XC team

Sunday Oct 16, 2016 #

Orienteering race 38:15 [4] 5.0 km (7:39 / km)

Orange Course Mid Atlantic Champs

Orienteering race 11:58 [5] 2.0 km (5:59 / km)

Awesome Relay at the Mid Atlantic Champs!

Orange - Splits

Saturday Oct 15, 2016 #

Running race 19:48 [5] 5.0 km (3:58 / km)

Cross Country League meet. I had a bad race AND it was a hard course. Probably will improve during districts.

Running warm up/down 30:00 [2]

Warm up and cool down for race on Saturday

Friday Oct 14, 2016 #

Running 40:30 [3] 4.1 mi (9:53 / mi)

Another easy run the day before Central League race

Running (Striders) 5:00 [3]

100 meter striders x4 + backwards

Thursday Oct 13, 2016 #

Running 41:15 [3] 4.0 mi (10:19 / mi)

Nice and easy XC run

Tuesday Oct 11, 2016 #

Running intervals 22:00 [3] 3.0 mi (7:20 / mi)

6x600m Cross Country Loops (on Grass) 2-minute rest
2:14
2:12
2:05
2:08
2:11
2:07
C • Workout 2

Running 21:00 [3] 2.0 mi (10:30 / mi)

Easy jog to and from intervals
C • Get more credit :) 1

Monday Oct 10, 2016 #

Running 43:00 [3] 5.67 mi (7:35 / mi)

Really fast long run.

Sunday Oct 9, 2016 #

Orienteering race 56:49 [3] 6.1 km (9:19 / km)

Red Course at Mt Penn
1 minute behind Sam, a great ranking!
C • Wow! 2

Red - Splits

Saturday Oct 8, 2016 #

Running race 19:00 [5] 4.9 km (3:53 / km)

Cross Country Event
C • Keep it up! I think you can... 1

Thursday Oct 6, 2016 #

Running 39:35 [3] 4.5 mi (8:48 / mi)

Cross Country Medium run

Wednesday Oct 5, 2016 #

Running 47:05 [3] 6.0 mi (7:51 / mi)

XC Long Run

Tuesday Oct 4, 2016 #

Running 35:06 [3] 4.0 mi (8:47 / mi)

XC Medium Distance Run

Conditioning 25:00 [3]

Murdles
Big Ten (10! Pushups and Sit ups)

Monday Oct 3, 2016 #

Running 42:12 [3] 4.9 mi (8:37 / mi)

Cross Country training

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