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Training Log Archive: ajriley

In the 7 days ending Oct 28, 2019:

activity	#	time	miles		km		+m
Running	6	5:24:32	36.19	(8:58)	58.24	(5:34)	692
Orienteering	2	2:14:15	11.13	(12:03)	17.92	(7:29)	569
Conditioning	6	1:10:00
Cycling	2	50:00	13.3	(3:46)	21.4	(2:20)	320
Total	13	9:38:47	60.62		97.57		1581

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Monday Oct 28, 2019 #

6 PM

Running 12:02 [3] 2.24 km (5:22 / km)

Focus run

Cycling (Spin) 20:00 [3] 5.3 mi (3:46 / mi) +320m 3:11 / mi

zoom zoom

Conditioning (Core) 5:00 [3]

Conditioning (Shoulders) 5:00 [3]

11 PM

Conditioning 5:00 [3]

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.

C • Route Gadget 2

C • What a classic 8

Blue - Splits

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

C • Scampering 2

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)

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.

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]

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