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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Mar 17:

activity # timemileskm+m
  Orienteering5 3:42:41 18.16(12:16) 29.23(7:37) 734
  Running4 3:07:46 24.66(7:37) 39.68(4:44) 271
  Strength4 55:00
  Total13 7:45:27 42.82 68.92 1005

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MoTuWeThFrSaSu

Sunday Mar 17 #

9 AM

Orienteering 36:58 [3] 4.07 km (9:05 / km) +146m 7:42 / km

Training 3 - Control Pick

The purpose of the training was to get into good flow. I definitely felt a good flow for several controls at a time, but would sometimes screw up a control and get out of the flow.

Map (coming soon)
12 PM

Orienteering 30:18 [3] 4.63 km (6:33 / km) +116m 5:49 / km

Training 4 - One Man Relay

4 loops

1 man

2nd place

Map (coming soon)

Saturday Mar 16 #

11 AM

Orienteering 39:04 [3] 5.06 mi (7:43 / mi) +141m 7:06 / mi

Training 1 - Intervals

Very big mistake on number 2 of the training (whoops)
other than that felt good about my speed, the course was relatively easy and there was a lot of people around, but I felt pretty focused on my own race throughout the training.

Map: (coming when greg sends the images)
2 PM

Orienteering 36:21 [3] 4.39 km (8:17 / km) +131m 7:12 / km

Training 2 - Partner Compass

Very smooth training for me. We took turns taking compass bearings through a mostly featureless map and I hit my 3 controls just fine while Peter basically messed up every control.

Map: (coming soon)
8 PM

Orienteering race 1:20:00 [4] 8.0 km (10:00 / km) +200m 8:53 / km

Night-O

that was hard

Friday Mar 15 #

4 PM

Strength 20:00 [3]

Shoulders + weights + core

Thursday Mar 14 #

4 PM

Running hills 54:42 [3] 7.94 km (6:53 / km)

Misery and joy hills with my dad. Nice and easy.
5 PM

Strength 10:00 [3]

Core + shoulders

Wednesday Mar 13 #

6 PM

Running intervals 44:21 [4] 9.15 mi (4:51 / mi)

Wednesday Night Intervals

Set of ...
400m sprint (76, 75, 75, 76, 77, 77, 75)
200m jog
200m sprint (37, 36, 37, 37, 38, 37, 33)
100m walk
100m jog
x7

I felt like the rest was too long, but felt pretty solid with my consistent times
9 PM

Strength 10:00 [3]

Core

Tuesday Mar 12 #

4 PM

Running hills 49:54 [3] 8.97 km (5:34 / km) +271m 4:50 / km

fast up hill

I got 3rd on a popular Strava segment so it went pretty well
5 PM

Strength 15:00 [3]

Core + shoulders

Monday Mar 11 #

4 PM

Running 38:49 [3] 5.0 mi (7:46 / mi)

Easy run

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