Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 9 days ending Jul 12, 2020:

activity	#	time	miles		km		+m
Orienteering	5	2:59:50	14.79	(12:09)	23.81	(7:33)	688
Running	7	2:55:53	19.59	(8:59)	31.53	(5:35)	350
Cycling	5	2:52:20	24.26		39.05		363
Conditioning	7	2:28:00
Total	21	11:16:03	58.65		94.39		1401

2:09

0:00

» now

Sunday Jul 12, 2020 #

Event: HVO/WCOC Local Training Summer 2020

5 PM

Running warm up/down 10:09 [3] 1.7 km (5:58 / km) +45m 5:16 / km

6 PM

Orienteering 37:15 [3] 4.7 km (7:56 / km) +150m 6:50 / km

Course Length - 4.1km
Felt pretty easy honestly, two small mistakes and I wasn't pushing super hard, but I think I can thank Greg for making terrain like this feel like a piece of cake.
Map w Route

Running warm up/down 24:08 [3] 2.93 km (8:14 / km) +9m 8:07 / km

7 PM

Conditioning (Core) 10:00 [3]

Saturday Jul 11, 2020 #

10 AM

Cycling (Bike) 15:58 [3] 6.45 km (2:29 / km) +65m 2:21 / km

5 PM

Cycling (Bike) 35:30 [3] 15.53 km (2:17 / km) +197m 2:09 / km

6 PM

Running 21:21 [3] 4.38 km (4:52 / km) +55m 4:35 / km

w map reading exercise

Friday Jul 10, 2020 #

1 PM

Conditioning 30:00 [3]

Random stuff

2 PM

Running 22:30 [3] 4.33 km (5:12 / km) +60m 4:52 / km

crazy doubles cuz i'm an elite athlete (⌐□_□)

8 PM

Orienteering 56:30 [4] 7.9 km (7:09 / km) +199m 6:21 / km

Driving 3+ hours for this was a little much, but running it as a night-O in the pouring rain without gps punching working really put some hair on my chest.
Map w/ Route

11 PM

Conditioning (Core) 13:00 [3]

ahh back to the good ol' 11pm core

Thursday Jul 9, 2020 #

3 PM

Running 17:27 [3] 3.0 km (5:49 / km) +90m 5:03 / km

Orienteering 9:10 [3] 1.3 km (7:03 / km) +45m 6:01 / km

Short compass training. Don't know where I put the map :(

Running 18:01 [3] 3.1 km (5:49 / km) +20m 5:38 / km

Wednesday Jul 8, 2020 #

4 PM

Conditioning 1:00:00 [3]

Some hip and glute stuff with squats and then some back and arms then shoulders and this interesting core workout

5 PM

Cycling (Bike) 24:09 [3] 10.44 km (2:19 / km) +101m 2:12 / km

would an elite athlete forget to start their watch? hmm

6 PM

Conditioning (Hips) 5:00 [3]

Conditioning (Pushups) 5:00 [3]

8 PM

Running 34:51 [3] 7.39 km (4:43 / km) +41m 4:35 / km

Doubling felt really good actually. Kind of hit my times, I was doing 3:30s no problem on a track in college but I'm not in that kind of shape before.

4x1000m - 3:51 3:39 3:43 3:42 1x400m - 1:18

Tuesday Jul 7, 2020 #

5 PM

Orienteering 1:03:38 [3] 8.41 km (7:34 / km) +99m 7:09 / km

Attempted to georeference the map but didn't do it right so it ended up being a wild goose chase for super vague features. Kirsten said she had a lot of fun though.
Map

C • Yep 1

8 PM

Conditioning (Hips) 5:00 [3]

9 PM

Conditioning (Core) 15:00 [3]

going to try logging strength because that's what an elite athlete would do :)

Conditioning (Glutes) 5:00 [3]