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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Nov 11, 2019:

activity # timemileskm+m
  Running5 5:46:12 38.68(8:57) 62.25(5:34) 440
  Conditioning9 1:42:00
  Orienteering1 1:08:32 6.06(11:18) 9.76(7:01) 460
  Cross1 12:45 1.24 2.0
  Total14 8:49:29 45.99 74.01 900

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TuWeThFrSaSuMo

Monday Nov 11, 2019 #

6 PM

Cross (Rowing) 7:45 [5] 2.0 km (3:53 / km)

So.. my friend is on the rowing team and I was like "Rowing can't be that hard... like how hard would it be for me to get a decent 2k time?"

It was really hard...

Cross warm up/down (Rowing) 5:00 [3]

Conditioning (Core) 5:00 [3]

Conditioning (Shoulders) 5:00 [3]

Conditioning (Back) 5:00 [3]

Conditioning (Arrms) 5:00 [3]

Conditioning (Other) 5:00 [3]

11 PM

Conditioning (Other) 5:00 [3]

Hips n stuff

Conditioning (Core) 10:00 [3]

Sunday Nov 10, 2019 #

12 PM

Orienteering 1:08:32 [4] 9.76 km (7:01 / km) +460m 5:41 / km

Calero Woot!

Route

Route Gadget

Not too happy about this course. Focus was on confidence and map contact, two things I feel like I could do well in BAOC terrain.

Unfortunately, right out of the start I already lost contact with the map and made a huge mistake on number 1 because I just completely zoned out of map reading.

The rest of the course didn't feel so good either. Compared to Sunol I felt much more tired physically and making a mistake on the 1st control threw me off a little bit, despite my efforts to shrug it off.

Other Mistakes

Number 3 - Didn't read my description when running into the circle and lost a good 20 seconds looking around in the circle for the control. Will definitely do some more courses with focus being on entry into the control circle.

Number 6 - My dad and I agreed this mistake was partially due to a small mapping error, but I think it could've still been avoided if I just kept my head up a little more.

Number 13 - Messed up the route choice. The side hilling here was really tough and in hindsight I should've known that by the time I was at control 13.

What Went Well

I did a pretty good job avoiding climb on route choices. Also I continued my trend of trying to orienteer with full confidence in myself. Almost no hesitation when I had contact with the map.

Main Takeaways

I need to take it easy for a bit

I need to do more map reading exercises and running with a map ...why does printing cost money dammit :(
6 PM

Conditioning (Other) 10:00 [3]

Posture, hips + some other exercises
11 PM

Conditioning (Core) 10:00 [3]

Saturday Nov 9, 2019 #

2 PM

Running 1:37:09 [3] 20.13 km (4:50 / km) +247m 4:33 / km

Arastradero <3

Super excited for Calero Tomorrow!
7 PM

Conditioning (Other) 10:00 [3]

Activation exercises, hips, pushups and just other random strength stuff

Friday Nov 8, 2019 #

Note
(rest day)

Thursday Nov 7, 2019 #

12 AM

Conditioning (Core) 5:00 [3]

4 PM

Running 1:01:41 [3] 11.74 km (5:15 / km) +97m 5:03 / km

Okay so the routes for today all were going to be on the Dish, so I was like WOW I avoided running the Dish for so long, finally going to run it for the first time but when we got to the entrance we literally saw the guy close the gate and leave like 3 minutes before the park was supposed to close.

This is proof that some higher power is making sure I never run the Dish.
6 PM

Conditioning (Core) 3:00 [3]

Conditioning (Other) 4:00 [3]

Wednesday Nov 6, 2019 #

1 PM

Running 22:25 [3] 4.04 km (5:33 / km) +50m 5:14 / km

Hill strides! I miss climb so much :(

Conditioning (Core) 10:00 [3]

Conditioning (Other) 5:00 [3]

6 PM

Running 1:39:06 [3] 15.16 km (6:32 / km) +15m 6:30 / km

LOVE ME SOME WORKOUT WEDNESDAYS :)

4 x 1 mile intervals in lane 4

Paces: 3:46min/k 3:45min/k 3:35 min/k 3:32min/k

So sorta a progression.

Super looking forward to orienteering this weekend!

Tuesday Nov 5, 2019 #

4 PM

Running 1:05:51 [3] 11.18 km (5:53 / km) +31m 5:49 / km

11 PM

Conditioning (Core) 5:00 [3]

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