Training Log Archive: ajrileyIn the 31 days ending Aug 31, 2019:
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Saturday Aug 31, 2019 #
Running warm up/down 5:00 [3]
Orienteering 54:48 [3] 6.7 km (8:11 / km)
Route
The terrain was very open with medium visibility which made for some technical orienteering.
A lot of small problems pinpointing the feature in the circle and a few mistakes from misreading contours.
Otherwise the race went really well! I think I beat everyone else meaning they must've had more trouble than I did so I'm happy that I didn't really blow that much time in otherwise technical terrain.
Friday Aug 30, 2019 #
Note
(rest day)
Thursday Aug 29, 2019 #
Running 22:35 [3] 4.5 km (5:01 / km) +52m 4:45 / km
Conditioning (Arms) 10:00 [3]
Wednesday Aug 28, 2019 #
Running intervals 47:18 [4] 9.33 km (5:04 / km)
6 by 800m at Marathon (?) race pace
I just did it at a comfortably hard pace (about 3:15 per)
then 6 by 100m at 90-95% effort
around 15-16 seconds each.
Conditioning (Core) 5:00 [3]
Conditioning (Weights) 10:00 [2]
Conditioning (Core) 10:00 [3]
Tuesday Aug 27, 2019 #
Running 46:50 [3] 8.06 km (5:49 / km) +80m 5:32 / km
Conditioning (Core and Weights) 22:00 [3]
Monday Aug 26, 2019 #
Running hills 48:13 [3] 9.1 km (5:18 / km) +270m 4:37 / km
Felt pretty good
Conditioning (Core) 10:00 [3]
Sunday Aug 25, 2019 #
Note
(rest day)
Saturday Aug 24, 2019 #
Running 1:20:00 [3] 10.0 mi (8:00 / mi)
Friday Aug 23, 2019 #
Running warm up/down 10:45 [3] 1.45 km (7:25 / km)
Running race 11:02 [5] 3.2 km (3:27 / km)
Parents, alumni and such we're welcome so I decided to run it with peter to test our speed and see how we felt physically.
I'm very happy with an 11:02 because it wasn't an easy course. That's a big improvement from 12:07 last year.
Wednesday Aug 21, 2019 #
Running 49:49 [3] 8.92 km (5:35 / km) +188m 5:03 / km
Conditioning (Full Body) 20:00 [3]
Tuesday Aug 20, 2019 #
Running long 1:19:34 [3] 15.64 km (5:05 / km) +307m 4:38 / km
Monday Aug 19, 2019 #
Running 24:38 [3] 4.43 km (5:34 / km) +44m 5:18 / km
Conditioning (Arms, Shoulders, Back) 10:00 [3]
Conditioning (Core) 10:00 [3]
Saturday Aug 17, 2019 #
Running 1:06:55 [3] 10.36 km (6:28 / km) +280m 5:41 / km
Friday Aug 16, 2019 #
Running hills 52:47 [4] 6.67 km (7:55 / km) +341m 6:18 / km
Legs felt pretty good on the hills though, but I feel like i may have pulled a muscle in the back of my leg.
Conditioning (Core) 10:00 [3]
Thursday Aug 15, 2019 #
Running 38:23 [3] 7.86 km (4:53 / km)
Conditioning (Arms, Shoulders, Back) 20:00 [3]
Wednesday Aug 14, 2019 #
Running intervals 47:45 [4] 9.24 km (5:10 / km)
6x800m
3:01
3:03
2:53
2:51
2:51
2:38
Not sure what speed I should've been doing these at so just went by feel. 3 min was too easy, 2:50 seems about right.
Tuesday Aug 13, 2019 #
Running hills 50:47 [3] 9.55 km (5:19 / km) +270m 4:40 / km
Monday Aug 12, 2019 #
Running 42:13 [3] 7.81 km (5:24 / km) +75m 5:09 / km
going to blame the heat on this one.
Conditioning (Arms, Shoulders, Back) 15:00 [3]
Sunday Aug 11, 2019 #
Orienteering 36:03 [4] 4.5 km (8:01 / km)
Speed was generally good, but I got quite tired by the end and slipped into making a few silly mistakes.
Orienteering (Sprint) 15:43 [4] 2.4 km (6:33 / km)
This went very well. I was focused the whole time and it was short enough I didn't really burn out and felt good throughout the whole thing. I guess that means I could've pushed it harder, however.
Orienteering 16:36 [4] 2.6 km (6:23 / km)
Went pretty well again. One small mistake in the butterfly loop where I had a poor entry into the control, but otherwise really smooth, fast orienteering.
Saturday Aug 10, 2019 #
Running 18:13 [3] 3.21 km (5:40 / km)
Conditioning (Arms, Shoulders, Back) 15:00 [3]
Conditioning (Core) 10:00 [3]
Friday Aug 9, 2019 #
Running 37:39 [3] 6.78 km (5:33 / km) +74m 5:16 / km
Running tempo 3:36 [5] 1.18 km (3:03 / km)
December 6th 2017 - 4:12
Today - 3:36
Really happy to see that kind of improvement.
Conditioning (Core) 5:00 [3]
Thursday Aug 8, 2019 #
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
Conditioning (Arms, Shoulders) 20:00 [3]
Running hills 54:48 [3] 9.31 km (5:53 / km)
Conditioning (Core) 10:00 [3]
Monday Aug 5, 2019 #
Running long 1:37:30 [4] 16.3 km (5:59 / km) +498m 5:11 / km
Saturday Aug 3, 2019 #
Orienteering 29:19 [3] 4.0 km (7:20 / km)
Friday Aug 2, 2019 #
Orienteering 58:02 [3] 7.4 km (7:51 / km)