Training Log Archive: ajrileyIn the 7 days ending Oct 27, 2019:
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Sunday Oct 27, 2019 #
Event: BAOC: Sunol
12 PM
Orienteering 1:19:14 [4] 8.1 km (9:47 / km) +555m 7:17 / km
Spent way too much climb finding this, but it was worth it
Routegadget
Overall felt pretty happy with it. Didn't really focus on anything specific in a technical sense, but I realized myself dropping too low so I feel like I could've done a better job just keeping track of how many contours I was gaining and dropping vs how many contours are between the controls.
It was very physically challenging, but the views here are so pretty compared to the East Coast where the views consist of a bunch of bushes mashed in your face.
Routegadget
Overall felt pretty happy with it. Didn't really focus on anything specific in a technical sense, but I realized myself dropping too low so I feel like I could've done a better job just keeping track of how many contours I was gaining and dropping vs how many contours are between the controls.
It was very physically challenging, but the views here are so pretty compared to the East Coast where the views consist of a bunch of bushes mashed in your face.
Saturday Oct 26, 2019 #
Event: Haunted Glen 5k, 10k
2 PM
Running 1:55:03 [3] 21.79 km (5:17 / km) +263m 4:59 / km
The little lizards in Arastradero keep climbing on my legs and its freaky
7 PM
Orienteering race 55:01 [3] 9.82 km (5:36 / km) +14m 5:34 / km
Super cool Halloween decorations at Haunted Glen!
Friday Oct 25, 2019 #
1 PM
Running hills 1:15:40 [5] 14.89 km (5:05 / km) +402m 4:29 / km
Why did I do hill intervals? Because hills are high. Why did I do hill intervals in 90+ degree weather without water? Because I'm a lunatic.
Hill Intervals on some hill that's on the Coyote Hill run but its not Coyote Hill because on the Coyote Hill run you go around Coyote Hill and not on it so yea.
I also did the spur/re-entrant map exercise as part of the workout. part one and part two
4 by 600m Intervals with 55m climb each
3:29 3:00 3:20 3:24
4 by 300m Intervals with 35m climb each
1:22 1:27 1:27 1:21
Hills are high, hard and hilly (yes I alliterate)
Hill Intervals on some hill that's on the Coyote Hill run but its not Coyote Hill because on the Coyote Hill run you go around Coyote Hill and not on it so yea.
I also did the spur/re-entrant map exercise as part of the workout. part one and part two
4 by 600m Intervals with 55m climb each
3:29 3:00 3:20 3:24
4 by 300m Intervals with 35m climb each
1:22 1:27 1:27 1:21
Hills are high, hard and hilly (yes I alliterate)
7 PM
Conditioning (Shoulders) 5:00 [3]
Conditioning (Back) 5:00 [3]
Conditioning (Core) 10:00 [3]
My core hurt because of cramping during the previous hill repeats
Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
10 PM
Conditioning (Core) 10:00 [3]
Conditioning (Arms ) 5:00 [4]
Thursday Oct 24, 2019 #
Note
(rest day)
Lots of hard training recently plus a TON of work and exams going on so I am swamped. Still putting emphasis on staying healthy though :)
Wednesday Oct 23, 2019 #
6 PM
Running warm up/down 15:00 [3] 1.0 km (15:00 / km)
Warmup and Drills
Running intervals 54:33 [3] 10.4 km (5:15 / km) +9m 5:13 / km
FINALLY!!! Workout Wednesday!
6 by 1000m intervals in lane 4 with 200 m rest
per km paces were
3:39 min / km
3:35 min / km
3:38 min / km
3:34 min / km
3:38 min / km
I was aiming for 3:40 min / km so each rep I tried to slow down to the correct pace but failed each time because the group I was with kept speeding up.
I was also wearing new shoes with less cushion than my Hokas so my shins started hurting by the last rep.
I asked my coach about it and he said to go back to wearing my Hokas for now until my shins get better with hard surfaces and also he recommending doing frequent shin exercises so the muscles can better protect against the stress of the impact on the shins.
6 by 1000m intervals in lane 4 with 200 m rest
per km paces were
3:39 min / km
3:35 min / km
3:38 min / km
3:34 min / km
3:38 min / km
I was aiming for 3:40 min / km so each rep I tried to slow down to the correct pace but failed each time because the group I was with kept speeding up.
I was also wearing new shoes with less cushion than my Hokas so my shins started hurting by the last rep.
I asked my coach about it and he said to go back to wearing my Hokas for now until my shins get better with hard surfaces and also he recommending doing frequent shin exercises so the muscles can better protect against the stress of the impact on the shins.
11 PM
Conditioning (Core) 10:00 [3]
Tuesday Oct 22, 2019 #
2 PM
Cycling (Bike) 30:00 [3] 8.0 mi (3:45 / mi)
To the Shoe Store again. Trying to find ideal shoes.
4 PM
Running 47:14 [3] 7.12 km (6:38 / km) +18m 6:33 / km
First time in downtown Palo Alto! Very cool.
6 PM
Conditioning (Arms and Shoulders) 10:00 [3]
Monday Oct 21, 2019 #
Note
I drafted a basic plan weekly plan for running throughout my time here at Stanford, it basically goes through what a normal week will look like and how I plan to build up to being able to handle college level training.
Here is the plan if you're interested. It's nothing super complicated and is much more flexible than outlined, but this is basically what my weeks are going to look like during the off season and I'll see if I can pick up the training going into the end of winter and spring.
Here is the plan if you're interested. It's nothing super complicated and is much more flexible than outlined, but this is basically what my weeks are going to look like during the off season and I'll see if I can pick up the training going into the end of winter and spring.
5 PM
Cycling (Bike) 30:00 [3] 8.0 mi (3:45 / mi)
Biked to Fleet Feet to get new shoes!
I was kind of in a hurry so I got 2 pairs that are okay but I don't know if I really like them.
I'll keep running in them for the next week and see if I want to return them at some point next week when I finally have some free time.
I was kind of in a hurry so I got 2 pairs that are okay but I don't know if I really like them.
I'll keep running in them for the next week and see if I want to return them at some point next week when I finally have some free time.
6 PM
Running tempo 46:43 [4] 10.46 km (4:28 / km) +20m 4:25 / km
Workout Wednes Monday! Yay!
Not sure why the coach wanted us to do a tempo run right after a race two days before.
Anyways it was a ~4 miles progression tempo with negative splits and I freaking NAILED IT :) Check out the paces below.
4:00 min/km pace down to 3:30 min/km pace by the very end.
A little fast for what I thought would be an easy recovery workout, but my legs feel surprisingly good despite myself being a little exhausted from being super busy with activities all the time.
Not sure why the coach wanted us to do a tempo run right after a race two days before.
Anyways it was a ~4 miles progression tempo with negative splits and I freaking NAILED IT :) Check out the paces below.
4:00 min/km pace down to 3:30 min/km pace by the very end.
A little fast for what I thought would be an easy recovery workout, but my legs feel surprisingly good despite myself being a little exhausted from being super busy with activities all the time.
8 PM
Running warm up/down 5:36 [4] 1.4 km (4:00 / km)
Helluva warm up to the Flag Football Game
Cycling (Flag Football) 30:00 [2] 2.0 km (15:00 / km)
Whoa! So my friend Joe is on a flag football team with an intramural Fraternity team and I joined him to play with them and it was really fun!
The Frat guys were super nice and really good at football. I was super appreciative that they included me in the plays despite my knowledge of football being about as big as Greg's confidence after losing twice against Peter. (love you greg :))
Anyways, we won 20-7 so super cool! I was good at the running and defending part, but not so much the doing stuff with a ball part.
The Frat guys were super nice and really good at football. I was super appreciative that they included me in the plays despite my knowledge of football being about as big as Greg's confidence after losing twice against Peter. (love you greg :))
Anyways, we won 20-7 so super cool! I was good at the running and defending part, but not so much the doing stuff with a ball part.
Running warm up/down 6:00 [3] 1.3 km (4:37 / km)
11 PM
Conditioning (Core) 10:00 [3]