Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Jun 23, 2019:

activity

time

miles

Orienteering

5:08:07

21.04

(14:39)

33.86

(9:06)

Running

4:21:19

22.07

35.52

Conditioning

45:00

Total

10:14:26

43.11

69.38

2:27

0:00

» now

Sunday Jun 23, 2019 #

9 AM

Running warm up/down 6:52 [3] 0.74 km (9:17 / km)

10 AM

Orienteering 48:00 [3] 4.4 km (10:55 / km)

Egypt Mills middle qualifier simulation.

Went really poorly for the same reason many of the trainings these past few weeks went poorly (losing focus in technical areas).

I think I need to take part of the next few days to go over what has been going well and what I need to improve before Denmark.

2d rerun

11 AM

Running warm up/down 6:32 [3] 0.96 km (6:48 / km)

12 PM

Orienteering 15:48 [3] 2.8 km (5:39 / km)

Picking up controls.

Thankfully went much better than the simulation. My goal was so stay focused the whole time and it went really well, nailed every streamer I had to pickup.

Saturday Jun 22, 2019 #

10 AM

Orienteering 1:00:38 [3] 6.5 km (9:20 / km)

Training at Egypt Mills.

Went pretty well for the most part except a few small bobbles in the control circle where I was nearly on top of the feature but couldn't see it.

2d rerun

3 PM

Orienteering 43:11 [3] 5.5 km (7:51 / km)

Training at Egypt Mills again. This time it was mass start with loops. I had the same loops at Keegan so up until the 13th control we stuck together and sped away from the rest of the pack.

In the last loop we split up and I got ahead. Was quite a fun course!

2d rerun

7 PM

Conditioning 10:00 [3]

Core

Running 10:00 [3]

Map reading speed test.

I got 16.8km/hr after dropping out as I realized Julia was about to catch me and I could not find the start on the second exercise.

Friday Jun 21, 2019 #

Note
(rest day)

Tubing and chillaxing with the squad

Thursday Jun 20, 2019 #

5 PM

Running warm up/down 12:17 [3] 2.1 km (5:51 / km)

6 PM

Running hills 36:01 [4] 5.47 km (6:35 / km)

Mount Tammany hard run.

Did very well, my legs felt good.

Running hills 50:55 [3] 5.27 km (9:40 / km)

Second time up Mount Tammany.

This time it really hurt despite going easy.

Wednesday Jun 19, 2019 #

4 PM

Running intervals 1:07:23 [4] 11.58 km (5:49 / km)

Running workout

Warm up

3 sets of Fartlek
3 min 2 min 1 min
90 seconds rest between intervals
2 minutes between sets
6 sets of 30 seconds fast 30 seconds slow

Cooldown

6 PM

Conditioning 20:00 [3]

Stretching and a bunch of stuff

Tuesday Jun 18, 2019 #

2 PM

Running warm up/down 13:58 [3] 1.43 km (9:46 / km)

Orienteering 56:00 [3] 5.96 km (9:24 / km)

Orienteering Training at an old coal mining place (KP map)

This training was fantastic. The terrain was beautiful and one of my favorite terrains of all time. Super technical, but very visible and good runnability, kind of reminded me of Harriman.

Would love to go back and see a real map of this area at some point.

4 PM

Running warm up/down 10:54 [3] 0.91 km (11:59 / km)

Orienteering 58:40 [3] 4.4 km (13:20 / km)

Again on the same map, but I didn't like this nearly as much. Huge coal mountains which destroyed my shoes. Still very technical and interesting area.

5 PM

Running 8:25 [3] 1.43 km (5:53 / km)

Fast slow + cooldown

Monday Jun 17, 2019 #

4 PM

Running warm up/down 20:37 [3] 2.84 km (7:16 / km)

Orienteering (Sprint) 13:42 [4] 2.1 km (6:31 / km)

Short sprint around Yetter park. This one didn't go too well since the map was quite different than most normal sprint maps

Orienteering (Sprint) 12:08 [4] 2.2 km (5:31 / km)

Second sprint. Much better this time.

5 PM

Running warm up/down 17:25 [3] 2.79 km (6:15 / km)

6 PM

Conditioning 15:00 [3]

Core + shoulders/arms bodyweight workout

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