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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Sep 2, 2019:

activity # timemileskm+m
  Running9 3:19:17 18.78 30.23 250
  Orienteering3 2:29:35 14.24(10:30) 22.91(6:32) 259
  Conditioning4 57:00
  Total14 6:45:52 33.02 53.14 509

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TuWeThFrSaSuMo

Monday Sep 2, 2019 #

10 AM

Running warm up/down 25:54 [3] 3.22 km (8:03 / km) +94m 7:01 / km

11 AM

Orienteering race 56:58 [4] 9.71 km (5:52 / km) +259m 5:11 / km

Deschutes Day 3 - Blown away by the amazing terrain here!

Route

I thought the race went pretty well, but it wasn't a horribly difficult course meaning the faster runners got away with much better times (except Boris who just out navigated me).

Probably could've pushed harder, but it would've been uncomfortable for the upcoming days and US nationals so I kept it to a comfortable hard pace.

As for navigation I was impressed by how interesting the terrain was. The section around 3-6 was definitely the most technical, but despite how visible the rest of the course was it was actually kind of tricky with all the crazy detail and variation.

I didn't make too many technical mistakes, number 11 I didn't adjust enough for the downhill and got dragged right past the control. Number 13 I just misread the contours and other than that it was pretty clean.

Overall another solid day of beautiful orienteering on a great map and great course!
12 PM

Running warm up/down 22:19 [3] 3.05 km (7:19 / km) +24m 7:02 / km

Sunday Sep 1, 2019 #

9 AM

Running warm up/down 5:00 [3]

10 AM

Orienteering race 37:49 [5] 6.5 km (5:49 / km)

Deschutes Day 2

Route

Mass start in the beautiful forest right by the lava butte. Forgot how much fun these were!

Really awesome fast forest as you can see from the map. There was some shrubbery making the fast pace tire out my legs quick quickly.

Whenever I got in the lead, however, I wasn't able to hold it very long (leading mass starts is tough). But overall it went very well and most importantly was a ton of fun!

11 AM

Running warm up/down 18:21 [3] 2.07 km (8:52 / km)

Saturday Aug 31, 2019 #

10 AM

Running warm up/down 5:00 [3]

Orienteering 54:48 [3] 6.7 km (8:11 / km)

Deschutes Daze Day 1

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.
11 AM

Running warm up/down 6:00 [3]

Friday Aug 30, 2019 #

Note
(rest day)

Oregon here I come :)

Thursday Aug 29, 2019 #

2 PM

Running 22:35 [3] 4.5 km (5:01 / km) +52m 4:45 / km

Conditioning (Arms) 10:00 [3]

Wednesday Aug 28, 2019 #

6 PM

Running intervals 47:18 [4] 9.33 km (5:04 / km)

Track Workout with local running group

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.
8 PM

Conditioning (Core) 5:00 [3]

Conditioning (Weights) 10:00 [2]

11 PM

Conditioning (Core) 10:00 [3]

Tuesday Aug 27, 2019 #

2 PM

Running 46:50 [3] 8.06 km (5:49 / km) +80m 5:32 / km

Recovery run
3 PM

Conditioning (Core and Weights) 22:00 [3]

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