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Training Log Archive: ajriley

In the 7 days ending May 26, 2019:

activity # timemileskm+m
  Running8 2:56:40 14.27 22.97 101
  Cross2 1:56:49 7.93(14:43) 12.77(9:09)
  Walking2 1:15:00
  Conditioning5 1:10:00
  Orienteering2 25:20 2.73(9:16) 4.4(5:45)
  Total16 7:43:49 24.94 40.14 101
  [1-5]14 6:28:49

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MoTuWeThFrSaSu

Sunday May 26, 2019 #

10 AM

Running warm up/down 10:00 [2]

11 AM

Running race 18:58 [5] 5.0 km (3:48 / km)

5k road race

The time wasn't too great, but it was nearly 90 degrees out and its the first time I raced in this kind of weather this year.

I pushed really well and felt decent, especially during the first mile.

Still feeling good about my speed.

Running warm up/down 15:00 [2]

5 PM

Conditioning 10:00 [2]

Shoulders + core

Saturday May 25, 2019 #

1 PM

Running 40:20 [3] 6.78 km (5:57 / km)

Greg's map exercise

Pretty interesting map but much climb









Readable answers
-20 -2 -4 +7 +4 +7 +3 -35 -3 +0 -8 +3 -1 +5 +4 +10 +10 -2 -27 +2 +16 -11 +6 +1 - 2
9 PM

Conditioning 20:00 [3]

Weights, core and shoulders

Friday May 24, 2019 #

5 PM

Cross 1:00:00 [2] 6.5 km (9:14 / km)

Frisbee with friends.

Running 9:40 [2]

Jog to the park
7 PM

Running 7:46 [3] 1.46 km (5:19 / km)

Jog home from the park

Thursday May 23, 2019 #

Note
(rest day)

Calf hurt a little bit after the sprints (kind of as expected considering I pushed it hard). Taking a little break to make sure its completely back to normal.
7 PM

Walking 45:00 [0]

Wednesday May 22, 2019 #

6 PM

Orienteering (Sprint) 11:48 [5] 2.2 km (5:22 / km)

DVOA Sprint Series at German town Academy

Took a really poor route choice to number 2 which cost me a ton. I didn't even realize it until after because it looked unreachable from that side.

Whoops :(



Running warm up/down 15:00 [2]

7 PM

Orienteering (Sprint) 13:32 [5] 2.2 km (6:09 / km)

Sprint 2

Pretty solid




Running warm up/down 13:12 [3] 2.16 km (6:07 / km)

Picking up controls
10 PM

Conditioning 10:00 [3]

Core + shoulders

Tuesday May 21, 2019 #

3 PM

Running 46:44 [3] 7.57 km (6:10 / km) +101m 5:47 / km

Run with mom

Leg felt a lot better
5 PM

Cross 56:49 [3] 6.27 km (9:04 / km)

7 PM

Conditioning 20:00 [3]

Bar workout for arms and shoulders

Monday May 20, 2019 #

5 PM

Walking 30:00 [0]

me and dog
6 PM

Conditioning 10:00 [2]

Hip exercises

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