Training Log Archive: ajrileyIn the 7 days ending Sep 3, 2019:
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Tuesday Sep 3, 2019 #
Running warm up/down 15:00 [3]
Orienteering race (Sprint) 14:28 [5] 2.9 km (4:59 / km)
Route
I do love me some good ol' sprints! This map was pretty darn cool. Too many mistakes on my part for a sprint course but my speed carried me pretty far, but not even close to Adam's much cleaner time.
Running warm up/down 10:00 [3]
Orienteering race (Sprint) 15:26 [5] 2.8 km (5:31 / km)
Route
This course was super easy so even I could avoid making mistakes :)
Kicked butt and beat Adam by an entire 1 second. Not letting him get me this time!
It's really cool to see how tight the competition is here and how it will be even more tight at US champs! Looking forward to it.
Monday Sep 2, 2019 #
Running warm up/down 25:54 [3] 3.22 km (8:03 / km) +94m 7:01 / km
Orienteering race 56:58 [4] 9.71 km (5:52 / km) +259m 5:11 / km
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!
Running warm up/down 22:19 [3] 3.05 km (7:19 / km) +24m 7:02 / km
Sunday Sep 1, 2019 #
Running warm up/down 5:00 [3]
Orienteering race 37:49 [5] 6.5 km (5:49 / km)
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!
Running warm up/down 18:21 [3] 2.07 km (8:52 / km)
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]