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Training Log Archive: ajriley

In the 7 days ending May 22:

activity # timemileskm+m
  Cross4 4:01:49 10.61 17.07
  Running6 3:53:27 20.73 33.36 414
  Conditioning9 2:31:00
  Orienteering4 59:45 6.22(9:36) 10.01(5:58) 7
  Walking1 30:00
  Total20 11:56:01 37.56 60.44 421
  [1-5]17 10:31:01

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Wednesday May 22 #

6 PM

Orienteering (Sprint) 11:48 [5] 2.2 km (5:22 / km)

DVOA Sprint Series at German town Academy

Took a really poor route choice to number 2 which cost me a ton. I didn't even realize it until after because it looked unreachable from that side.

Whoops :(



Running warm up/down 15:00 [2]

7 PM

Orienteering (Sprint) 13:32 [5] 2.2 km (6:09 / km)

Sprint 2

Pretty solid




Running warm up/down 13:12 [3] 2.16 km (6:07 / km)

Picking up controls
10 PM

Conditioning 10:00 [3]

Core + shoulders

Tuesday May 21 #

3 PM

Running 46:44 [3] 7.57 km (6:10 / km) +101m 5:47 / km

Run with mom

Leg felt a lot better
5 PM

Cross 56:49 [3] 6.27 km (9:04 / km)

7 PM

Conditioning 20:00 [3]

Bar workout for arms and shoulders

Monday May 20 #

5 PM

Walking 30:00 [0]

me and dog
6 PM

Conditioning 10:00 [2]

Hip exercises

Sunday May 19 #

Note
(injured)

2 PM

Orienteering (Sprint) 14:25 [4] 3.0 km (4:48 / km) +7m 4:45 / km

DVOA Sprint at FDR Park

Wasn't planning on going hard because of my calf, but as a warmed up it felt OK and I screwed up number 9 so I sped up towards the end.

Calf didn't feel nearly as bad as yesterday, but I still want to make sure I rest it.
3 PM

Orienteering 20:00 [2] 2.61 km (7:40 / km)

Ran behind my sister on her course just to cool down
6 PM

Conditioning 10:00 [2]

Hip exercises

I can barely hold a star plank for 20 seconds...
7 PM

Conditioning 20:00 [0]

Some rolling and stretching
10 PM

Conditioning 15:00 [0]

More rolling and stretching

Conditioning 20:00 [3]

Weight training + shoulders

Saturday May 18 #

1 PM

Running long 2:07:22 [4] 18.57 km (6:52 / km) +313m 6:20 / km

Started the run and my calf was hurting a little bit. Decided it was fine and would warm up by the end. It hurt a little throughout the whole run, but hurt bad after the run.

Rolled it out and am resting now.

Probably pulled it at some point during Frisbee and didn't notice.
4 PM

Conditioning 20:00 [0]

Some rolling and stretching out my calf

Friday May 17 #

5 PM

Running 11:00 [2] 1.5 km (7:20 / km)

Jog to the park

Cross 50:00 [1]

6 PM

Cross 45:00 [2] 2.8 km (16:04 / km)

Rec frisbee with friends, but we did it in the basketball full court.

Was decently intense.

Thursday May 16 #

10 AM

Conditioning 10:00 [2]

Decided to do the hip exercises at work since I wasn't super busy.

It must've been pretty awkward for the guy who walked by my office and saw me doing hip exercises.

You gotta do what you gotta do.
5 PM

Cross 1:30:00 [3] 8.0 km (11:15 / km)

Sweet game of Frisbee.

Team played super well and made super cool coordinated plays that I haven't seen in a while.

Was impressed with everyone's performance.
7 PM

Running intervals 17:09 [4] 2.96 km (5:48 / km)

Sprint Workout

3x 100 300 200 100 100 with the maps

Conditioning 16:00 [4]

Intense bar upper body workout

100 jumping pull ups

100 jumping chin ups

100 jumping side pull ups

By tomorrow I should be looking like Chris Hemsworth

Running warm up/down 3:00 [3] 0.6 km (5:00 / km)

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