Training Log Archive: ajrileyIn the 7 days ending Mar 18, 2019:
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Monday Mar 18, 2019 #
3 PM
Running 20:00 [3] 1.8 mi (11:07 / mi)
Super easy run to rest my legs from the weekend
Sunday Mar 17, 2019 #
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)
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)
4 loops
1 man
2nd place
Map (coming soon)
Saturday Mar 16, 2019 #
Event: QOC PWF Spring Weekend
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)
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)
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)
C • ... 2
8 PM
Orienteering race 1:20:00 [4] 8.0 km (10:00 / km) +200m 8:53 / km
Night-O
that was hard
that was hard
Friday Mar 15, 2019 #
4 PM
Conditioning 20:00 [3]
Shoulders + weights + core
Thursday Mar 14, 2019 #
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
Conditioning 10:00 [3]
Core + shoulders
Wednesday Mar 13, 2019 #
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
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
Conditioning 10:00 [3]
Core
Tuesday Mar 12, 2019 #
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
I got 3rd on a popular Strava segment so it went pretty well
5 PM
Conditioning 15:00 [3]
Core + shoulders