Training Log Archive: ajrileyIn the 7 days ending Nov 25, 2019:
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Monday Nov 25, 2019 #
Running 56:39 [3] 10.29 km (5:30 / km) +271m 4:52 / km
Conditioning (Full Body) 30:00 [3]
Sunday Nov 24, 2019 #
Orienteering 1:47:39 [3] 13.62 km (7:54 / km) +551m 6:34 / km
Definitely not a fast training. Tried to focus on some technical skills but got pretty sloppy towards the end.
For this course I wanted to focus on compassing as straight as possible. It went very well in the first half where I was nailing most of my compasses which is not a normal thing for me.
The second half of the course however made compassing straight pretty much obsolete which is part of why I got really sloppy with my orienteering as I kind of just kept orienteering without much purpose.
I realized by the end that for most of the controls I was much more successful when reattacking from a nearby point feature after missing the control so using absolute locations instead of relative locations will definitely be a focus of mine on future technical training.
Overall happy with the training! I love it when taking a compass is successful and that was what I focused on and took away from the training.
Saturday Nov 23, 2019 #
Running 50:03 [3] 7.92 km (6:19 / km) +79m 6:01 / km
Conditioning (Core) 5:00 [3]
Conditioning (Legs) 2:30 [3]
Conditioning (Hips) 5:00 [3]
Conditioning (Back) 2:30 [3]
Conditioning (Shoulders) 2:30 [3]
Friday Nov 22, 2019 #
Running intervals 51:27 [4] 11.12 km (4:38 / km) +44m 4:32 / km
(sick)
The Lake Lag Loop is about 1.38km base on my watch.
4x4 loops with 2 minutes rest
5:08
5:00
5:06
5:05
and 4x150m strides
28 28 30 30
Gotta Keep Those Legs Fresh :)
Cooldown into Market @ Munger to get me a juicy RX Bar mmm...
Conditioning (Hips) 3:00 [3]
Conditioning (Core) 5:00 [3]
Thursday Nov 21, 2019 #
Note
(sick)
Cycling (Spin) 26:20 [3] 7.5 km (3:31 / km)
Conditioning (Legs) 10:00 [3]
Conditioning (Arms) 5:00 [3]
Wednesday Nov 20, 2019 #
Note
(sick)
Tuesday Nov 19, 2019 #
Running 46:34 [3] 8.88 km (5:15 / km) +32m 5:09 / km
Running (Strides) 5:53 [4] 1.22 km (4:49 / km)
Cycling (Rowing) 20:00 [3] 3.0 km (6:40 / km)