Training Log Archive: ajrileyIn the 7 days ending Nov 16, 2019:
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Saturday Nov 16, 2019 #
Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
Running race 28:47 [5] 8.0 km (3:36 / km) +23m 3:33 / km
40 second PR!
Running warm up/down 12:00 [3] 2.13 km (5:38 / km)
Friday Nov 15, 2019 #
Note
(rest day)
Thursday Nov 14, 2019 #
Note
(rest day)
Wednesday Nov 13, 2019 #
Running tempo 1:02:46 [4] 12.05 km (5:13 / km) +22m 5:10 / km
15 minute tempo, pace was around 3:55 min/k which was a little bit slow, but my stomach felt awful so I'm okay with that.
4 x 100m strides @ ~16 seconds each
Cooldown
Conditioning (Core) 10:00 [3]
Tuesday Nov 12, 2019 #
Note
Conditioning (Other) 10:00 [3]
Running 1:01:16 [3] 10.71 km (5:43 / km) +90m 5:29 / km
Running intervals 7:22 [3] 1.33 km (5:32 / km)
Conditioning (Legs) 10:00 [3]
Conditioning (Arms) 5:00 [3]
Conditioning (Shoulders) 5:00 [3]
Conditioning (Back) 5:00 [3]
Monday Nov 11, 2019 #
Cycling (Rowing) 7:45 [5] 2.0 km (3:53 / km)
It was really hard...
Cycling warm up/down (Rowing) 5:00 [3]
Conditioning (Core) 5:00 [3]
Conditioning (Shoulders) 5:00 [3]
Conditioning (Back) 5:00 [3]
Conditioning (Arrms) 5:00 [3]
Conditioning (Other) 5:00 [3]
Conditioning (Other) 5:00 [3]
Conditioning (Core) 10:00 [3]
Sunday Nov 10, 2019 #
Orienteering 1:08:32 [4] 9.76 km (7:01 / km) +460m 5:41 / km
Route
Route Gadget
Not too happy about this course. Focus was on confidence and map contact, two things I feel like I could do well in BAOC terrain.
Unfortunately, right out of the start I already lost contact with the map and made a huge mistake on number 1 because I just completely zoned out of map reading.
The rest of the course didn't feel so good either. Compared to Sunol I felt much more tired physically and making a mistake on the 1st control threw me off a little bit, despite my efforts to shrug it off.
Other Mistakes
Number 3 - Didn't read my description when running into the circle and lost a good 20 seconds looking around in the circle for the control. Will definitely do some more courses with focus being on entry into the control circle.
Number 6 - My dad and I agreed this mistake was partially due to a small mapping error, but I think it could've still been avoided if I just kept my head up a little more.
Number 13 - Messed up the route choice. The side hilling here was really tough and in hindsight I should've known that by the time I was at control 13.
What Went Well
I did a pretty good job avoiding climb on route choices. Also I continued my trend of trying to orienteer with full confidence in myself. Almost no hesitation when I had contact with the map.
Main Takeaways
I need to take it easy for a bit
I need to do more map reading exercises and running with a map ...why does printing cost money dammit :(
Conditioning (Other) 10:00 [3]