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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 31 days ending Oct 31, 2017:

activity # timemileskm+m
  Running16 8:28:03 42.42 68.27
  Orienteering5 6:16:47 26.1(14:26) 42.0(8:58)
  Conditioning11 3:40:00
  Total22 18:24:50 68.52 110.27

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Sunday Oct 29, 2017 #

Orienteering race 53:43 [3] 5.4 km (9:57 / km)

Green course at Ridley

Green - Splits

Friday Oct 27, 2017 #

Running race 18:51 [5] 5.0 km (3:46 / km)

New 5k PR ! District XC.

Thursday Oct 26, 2017 #

Running 20:00 [3] 2.0 mi (10:00 / mi)

Short easy run before District Meet for XC Tommorow

Conditioning 20:00 [3]

Striders, Stretches and Rolling

Wednesday Oct 25, 2017 #

Running 30:56 [3] 5.1 km (6:04 / km)

Relative rest day only 30min at slow pace to rest legs

Monday Oct 23, 2017 #

Running 30:00 [4]

Warmup/Cooldown + 3x 300m All Out Sprints

Sunday Oct 22, 2017 #

Orienteering race 1:05:40 [4] 7.8 km (8:25 / km)

Yay! I beat my dad.

Got a lot of DVOA ranking from this run only 3 minutes behind Sam and 3 minutes ahead of my dad who made a big mistake!

Saturday Oct 21, 2017 #

Running 24:55 [3] 3.0 mi (8:18 / mi)

Short run on my own for Saturday

Thursday Oct 19, 2017 #

Running 39:43 [3] 4.43 mi (8:58 / mi)

40 minute slow run

Conditioning 20:00 [3]

The whole drill:
Murdles
Core
Stretching

Wednesday Oct 18, 2017 #

Conditioning 15:00 [3]

No XC so I just did some strength

Tuesday Oct 17, 2017 #

Running warm up/down 30:00 [3]

Running intervals 15:00 [5]

Strange XC workout
3x300m
ALL OUT DOWNHILL

Conditioning 10:00 [3]

Sunday Oct 15, 2017 #

Orienteering race 1:16:00 [3] 6.8 km (11:11 / km)

Navigation-wise the race went very will except some small bobbles as I was entering the circle of some of the controls, but physically I felt terrible.

The terrain was rough and I was still sore from my race the day before.

Red 2017 - Splits

Saturday Oct 14, 2017 #

Running race 19:14 [5] 5.0 km (3:51 / km)

By far my best race of the season.

Not only was it my best time this year, but also on a relatively tough course.

I just felt really good and I hope I can imitate this next time.

Running warm up/down 20:00 [3]

Friday Oct 13, 2017 #

Event: UNO Boulder Dash
 

Running 25:00 [3] 2.6 mi (9:37 / mi)

XC training short pre-race

Conditioning 20:00 [2]

Various things like rope stretches, murdles, barefoots, etc.

Thursday Oct 12, 2017 #

Running 40:00 [3]

Warm up / down around 20 min

18 minutes of this loop:

100m - 10k pace
100m - jog
100m - 5k pace
100m - jog
100m - 1 mile pace
100m - jog

Conditioning 15:00 [2]

Mostly just stretching and rolling

Wednesday Oct 11, 2017 #

Running 10:00 [3] 0.9 mi (11:07 / mi)

Weird really short run/rest after workout yesterday

Conditioning 40:00 [3]

Hurdle drills and a whole lot of other stuff

Good agility workout

Tuesday Oct 10, 2017 #

Running intervals 45:00 [3] 5.0 mi (9:00 / mi)

Grass intervals

600mx2
800mx2 (uphill)
600mx2

Conditioning 20:00 [3]

Barefoots, murdles, core, etc.

Sunday Oct 8, 2017 #

Orienteering race 1:10:00 [4] 8.0 km (8:45 / km)

Fair Hill Susquehanna Stumble

1st Place :)
C • Stumble 2

StumbleShort - Splits

Friday Oct 6, 2017 #

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

Nice and easy run since the rest of the team is doing pre-race.

Conditioning 20:00 [3]

Thursday Oct 5, 2017 #

Running 40:00 [3] 4.5 mi (8:53 / mi)

Medium Distance Run rather slow coming off of a meet.

Conditioning 20:00 [3]

Wednesday Oct 4, 2017 #

Running race 19:24 [5] 5.0 km (3:53 / km)

19:24 very close to my best time this year

Running warm up/down 20:00 [3]

Tuesday Oct 3, 2017 #

Running 30:00 [3] 3.5 mi (8:34 / mi)

Easy pre-race run

Conditioning 20:00 [3]

Sunday Oct 1, 2017 #

Event: Hudson Highlander 2017
 

Orienteering race 1:51:24 [4] 14.0 km (7:57 / km)

Hudson Highlander

Lowlander - Splits

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