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Training Log Archive: ajriley

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running7 4:57:31 35.67 57.41 934
  Conditioning11 2:40:00
  Orienteering1 55:36 5.03(11:03) 8.1(6:52) 245
  Walking1 40:00
  Total18 9:13:07 40.71 65.51 1179
  [1-5]17 8:33:07

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MoTuWeThFrSaSu

Sunday Sep 15 #

11 AM

Orienteering 55:36 [4] 8.1 km (6:52 / km) +245m 5:58 / km

DVOA Fort Washington Local Meet

Route

Route Gadget

Interesting course. A lot of quick controls zig zagging through a small area. I went out not feeling super great which quickly turned into feeling okay, legs a little sluggish from all the training, but my speed felt fine.

Overall I felt pretty good about my confidence on this course and was really good at nailing certain controls without any hesitation.
2 PM

Walking 40:00 [0]

Control pickup
5 PM

Conditioning (Core) 20:00 [3]

That six pack is coming around twice as nice by next year at this rate

Saturday Sep 14 #

2 PM

Running 27:53 [3] 4.52 km (6:10 / km) +58m 5:48 / km

Recovery run with my sister :D

Conditioning (Core) 5:00 [4]

Quick intense core circuit

Hollow Hold 1 minute
20 sit ups
Plank 1 minute
20 reverse crunches
8 PM

Conditioning (Core and Weights) 20:00 [3]

Light core with some weight arms and shoulder work

Friday Sep 13 #

2 PM

Running long (Terrain) 1:31:03 [3] 13.98 mi (6:31 / mi) +326m 6:04 / mi

Did not intend to do a long run today.

I just really enjoyed doing terrain running in the beautiful Valley Forge park forests and wanted to enjoy it one last time before heading out west. It was really pretty!
7 PM

Conditioning (Core and Weights) 25:00 [3]

10 PM

Conditioning (Stretching) 5:00 [1]

Thursday Sep 12 #

12 AM

Conditioning (Stretching) 5:00 [3]

First static stretching I think I've done in a long long time (maybe we did some at JWOC?)
5 PM

Running 17:31 [3] 3.22 km (5:26 / km) +38m 5:08 / km

6 PM

Running (Map Reading) 14:21 [3] 2.67 km (5:22 / km) +33m 5:04 / km

Side By Side Comparison Redrawn for legibility

Only took about 10 minutes and was pretty easy for me. I was running on relatively flat grass and pavement which is probably why I didn't have many problems because I didn't really have to look where I was running.

Here is the original if you want to try to discern my awful penciling. (probably should've used a pen in hindisight)
11 PM

Conditioning (Core) 20:00 [3]

11pm core again because Peter, Siri, and Julia kept me awake... :)

Wednesday Sep 11 #

4 PM

Running long 1:12:00 [4] 15.39 km (4:41 / km) +210m 4:23 / km

Interesting run today, so story time? I guess?

So to start out, I didn't have anything to eat since breakfast (which I had at noon because I stayed up way too late last night). And the reason I wanted to do something long was because my family was going out to a buffet dinner and I wanted to stuff myself full of delicious sushi and simmering teriyaki chicken.

Anyways, I decided to grab a Gu before I went to test how well it could hold me up. I went out at a relatively normal pace until the Gu kicked in and I started picking up the pace to a medium-ish hard effort to see how long I could last on one of these bad boys.

My guess is the Gu ran out around 30 minutes into the run. I was still able to hold a decent pace, but I definitely began to feel fatigued.

Okay, so back to the story. I was running on a trail besides the train tracks and there was a train passing by, no biggie, when all of a sudden the brakes screech the train to a halt seemingly damaging the rusted containers trailing behind the head of the train. I thought maybe it was just an old train and they just made a quick stop, but on my way down the trail I saw crewmen making their way to the front of the train so I assume it broke down which is why it made that scary noise.

Now here comes the fun part. I was running on a trail in the back end of Valley Forge Park and there was a ton of new grass popping up everywhere since it's the end of summer season. And with grass comes grass seeds, some of which are horribly itchy if you run through them. And guess what I did! Yup. I ran through a small patch of grass and the seeds must've sprayed everywhere because my arms, chest, and legs were covered with these stinging, itchy grass seeds making the rest of the run (which was a good 8 km) a lot less fun.

Next I almost get hit by a car. And by almost I'd say within 1 to 2 seconds of getting hit. I was at a crosswalk and cars coming both directions yielded, but one sneaky Mazda sports car decided it would be a good idea to pull out onto the shoulder and zip by the stopped cars, nearly running me over in the process.

Anyways, that's pretty much what happened, quite scary.
11 PM

Conditioning (Core) 20:00 [3]

11pm core = best core

Tuesday Sep 10 #

3 PM

Running hills 54:43 [3] 9.11 km (6:00 / km) +269m 5:14 / km

I did a run

Monday Sep 9 #

Note

Weekend Reflections

I'm quite happy with my result this weekend. As for how I actually felt for the courses I felt like the middle went not very well, the long went super well, the sprint was a disaster, and the sprint relay was pretty good again.

After the logistic issues were solved on Friday (start procedure/course vetting) it made the rest of the weekend a much better experience.

Big Basin was a very interesting map, it was great middle terrain and for the long I think the course setting made for a very interesting long as well. The sprint and sprint relay maps were fantastic too.

Overall a nice weekend of orienteering taking home some results (and some races) that I'm happy with!
5 PM

Running 20:00 [1]

Super easy recovery run/walk with my friend who is leaving to college soon D:

Conditioning (Arms and Shoulders) 5:00 [3]

Bar workout mid run
6 PM

Conditioning (Core) 5:00 [3]

11 PM

Conditioning (Core, Weights, and Chest) 30:00 [3]

I missed strength workouts <3

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