Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danny Riley

In the 7 days ending Mar 2, 2020:

activity	#	time	miles		km		+m			load
Orienteering	2	13:59:00	33.14	(25:19)	53.33	(15:44)	893	21 /	0%	547.7
Run	3	1:02:50	4.5		7.24		34			43.1
Upper Body	3	36:30								31.2
Total	6	15:38:20	37.64		60.58		927	21 /	0%	621.9

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Monday Mar 2, 2020 #

7 PM

Run warm up/down (Warm Up) 15:00 [3] 1.5 mi (10:00 / mi) +34m 9:21 / mi
shoes: Under Armour HOVR Sonic 2

Run intervals 9:20 2.0 mi (4:40 / mi)
shoes: Under Armour HOVR Sonic 2

8 x 400m at slightly faster than mile pace (1:10 / rep). 1:30 rest between each.
On the indoor track. Foot bled a little from blisters long after the workout was done.

8 PM

Run warm up/down 3:30 [2] 0.5 mi (7:00 / mi)
shoes: Under Armour HOVR Sonic 2

4 x 200m of progressive 50% > 90% efforts per 200m with full recovery in-between.

Upper Body (Abs) 9:00

Abs circle with 38 seconds (don't ask why) per workout.

Sunday Mar 1, 2020 #

8 AM

Orienteering race (Rogaine) 6:38:00 * 16.2 mi (24:34 / mi) +515m 22:22 / mi
spiked:11/shoes: Under Armour HOVR Sonic 2

Day 2. Had snowshoes this time around that we zip-tied up because they were busted anyways. Much smoother. Every path to the controls was well-beaten into the ground so I didn't even use my compass over the whole course. We didn't finish last, and that's what counts. Again, not like we were ever even running.

Saturday Feb 29, 2020 #

Event: CNYO Snowgaine

8 AM

Orienteering race (Rogaine) 7:21:00 * 16.94 mi (26:02 / mi) +378m 24:21 / mi
spiked:10/shoes: Salomon Speedcross 5 GTX

CNYO Snowgaine with a newbie from Cornell. We didn't have snowshoes and sunk super deep into the snow. It was a constant fight to get anywhere. Had to return to the start once for the world's longest sock change as my toes, fingers, and socks were all frozen. We didn't do so hot (pun intended) but I wasn't racing, just out there for some early nav practice.

Thursday Feb 27, 2020 #

7 PM

Run warm up/down (Warm Up) 10:00 [2] 0.5 mi (20:00 / mi)
shoes: Under Armour HOVR Sonic 2

Run hills (Stairs) 25:00 [5]
shoes: Under Armour HOVR Sonic 2

Did stairs for half of the workout intermittently, 4(?) flights x 10 total, upper body workout in between each ascent.

Upper Body 20:00 [5]

In between each ascent was plank, then wall sits, squats, jump lunges, and burpees.

8 PM

Upper Body (Abs) 7:30 [3]

14 x 30 seconds of abs circle. 30 seconds is too short.

Wednesday Feb 26, 2020 #

Note

Thinking of returning my Speedcross 5 GTXs. They just absolutely decimated my feet this last week, something that never happened with the 4 GTXs.

C • Shoes 3

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