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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danny Riley

In the 7 days ending May 7:

activity # timemileskm+mload
  Cycling2 1:56:16 26.1(13.5/h) 42.0(21.7/h) 64648.5
  Orienteering2 1:49:46 8.48(12:57) 13.65(8:03) 43562.5
  Run3 1:48:22 11.36(9:32) 18.29(5:56) 25938.8
  Jiu Jitsu1 1:10:0019.5
  Physical Therapy3 1:10:005.3
  Upper Body Workout2 31:475.0
  Total10 8:26:11 45.94 73.94 1340179.6
  [1-5]10 8:25:52

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SuMoTuWeThFrSa

Saturday May 7 #

11 AM

Run warm up/down 14:50 intensity: (2 @0) + (2:01 @1) + (6:32 @2) + (6:15 @3) 1.04 mi (14:16 / mi) +54m 12:17 / mi
ahr:143 max:162

Orienteering 37:42 intensity: (1:33 @2) + (20:56 @3) + (14:43 @4) + (30 @5) 3.53 mi (10:41 / mi) +189m 9:10 / mi
ahr:164 max:192

Horrendous first control. I knew it was the broader reentrant to the W that I was running towards, I just didn't act on it. Then decided to make the same mistake again on the trail when trying to reattack it. Man, I'm real dumb sometimes. Checking my route I apparently ran right over it. Damn.

Had a really good race after that. Decided to take some more conservative route choices, overshot 8 and 12 narrowly, otherwise good. Man. That was such a dumb first control. I can't get over it.

RouteGadget

Thursday May 5 #

4 PM

Run 50:39 intensity: (2 @1) + (29:42 @2) + (20:55 @3) 5.41 mi (9:22 / mi) +205m 8:22 / mi
ahr:145 max:161 shoes: Brooks Adrenaline GTS 22

I’m so incredibly remarkably tight from the track workout
6 PM

Physical Therapy 30:00 [1]

Rolling hurrrrrrrrttttttttttttttt

Wednesday May 4 #

9 AM

Jiu Jitsu 1:10:00 intensity: (30:00 @1) + (20:00 @2) + (5:00 @3) + (10:00 @4) + (5:00 @5)

Tuesday May 3 #

7 PM

Run warm up/down 11:59 intensity: (2:23 @1) + (7:51 @2) + (56 @3) + (49 @4) 0.75 mi (15:59 / mi)
ahr:139 max:173 shoes: Brooks Adrenaline GTS 22

Run (Indoor Track) 27:26 intensity: (17 @0) + (25 @1) + (4:32 @2) + (1:44 @3) + (12:53 @4) + (7:35 @5) 6.1 km (4:30 / km)
ahr:175 max:210 shoes: Brooks Adrenaline GTS 22

3k at 44s/200m, 3:00 rest
2k at 41s/200m, 3:30 rest
1k at 36s/200m, 3:00 rest
100m full sprint.

Yeah the knees totally healed

Run warm up/down 3:28 [2] 0.6 km (5:47 / km)
ahr:154 max:159 shoes: Brooks Adrenaline GTS 22

Upper Body Workout (Abs) 10:08 intensity: (2:00 @1) + (6:34 @2) + (1:20 @3) + (14 @4)
ahr:135 max:168

9 PM

Physical Therapy 20:00 [1]

Monday May 2 #

9 PM

Upper Body Workout 21:39 intensity: (13:43 @1) + (6:31 @2) + (1:25 @3)
ahr:114 max:155

Sunday May 1 #

9 AM

Cycling 57:05 intensity: (53 @1) + (9:00 @2) + (33:47 @3) + (13:25 @4) 13.92 mi (14.6 mph) +296m
ahr:157 max:180

A really really fun weekend. So happy to be near someone who I can train with.

Orienteering 1:12:04 intensity: (5 @1) + (2:10 @2) + (12:58 @3) + (52:44 @4) + (4:07 @5) 4.95 mi (14:34 / mi) +246m 12:37 / mi
ahr:175 max:192

Cut short cause hot. I attacked 10 when the trail had the characteristic NE bend but turns out it was just a smaller trail intersecting it. 14 was probably a little off on my GPS cause it also didn't get the finish right

1 PM

Cycling 59:11 intensity: (2:37 @1) + (14:16 @2) + (24:38 @3) + (17:40 @4) 12.18 mi (12.3 mph) +350m
ahr:156 max:186

I was going to remove knee injury but felt it at the very end here. Plan is two days off from running and see how I feel.
10 PM

Physical Therapy 20:00 [1]

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