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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running7 3:22:11 23.43(8:38) 37.71(5:22) 135
  Orienteering1 1:56:48 10.43(11:12) 16.79(6:57) 339
  Conditioning5 1:25:00
  Cross1 12:45 1.24 2.0
  Total13 6:56:44 35.11 56.5 474

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Sunday Nov 17 #

11 AM

Orienteering race 1:56:48 [5] 16.79 km (6:57 / km) +339m 6:19 / km

Super happy I came out for this! Really beautiful race with really beautiful people

Routegadget!

Doing a mass start race like this once in a while is so much fun!

I didn't really have a specific focus for the race other than trying to do the best orienteering that I could.

The terrain was super fast and super different than California so it took a hot sec to get used to. I was literally like smacking my face into so many twigs and branches and the footing also was very different.

In a technical sense, I felt like the course was relatively easy and is the kind of orienteering I like to do. In the few sections that I did navigate completely myself I felt really solid, like number 9, for example, I won the split with a really solid compass which is usually not my strong suit.

Of the few mistakes I made, one was a route choice mistake and small entry mistake (number 8). On Control U - I made a small entry mistake and then another very slight compass mistake on X (which I was honestly pretty happy with my compass on that leg too).

Overall super happy with how the race went. Most of my time lost to Jordan was from the route choice and small mistake to number 8 and his orienteering seemed slightly stronger than mine. Huge props to him since he had a great race almost entirely solo.

Also shoutout to Joe because he was leading the pack with him, Peter, and I for a majority of the time making the navigation much easier on my part.

1 PM

Running warm up/down 10:00 [2] 1.49 km (6:43 / km)

Saturday Nov 16 #

11 AM

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)

12 PM

Running race 28:47 [5] 8.0 km (3:36 / km) +23m 3:33 / km

The hard work paid off <3

40 second PR!
1 PM

Running warm up/down 12:00 [3] 2.13 km (5:38 / km)

Friday Nov 15 #

Note
(rest day)

Thursday Nov 14 #

Note
(rest day)

Wednesday Nov 13 #

6 PM

Running tempo 1:02:46 [4] 12.05 km (5:13 / km) +22m 5:10 / km

Warm Up + Drills

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
11 PM

Conditioning (Core) 10:00 [3]

Tuesday Nov 12 #

Note

Time to get to work

3 PM

Conditioning (Other) 10:00 [3]

5 minutes of random exercises and 5 minutes of trying to do a handstand against my door
4 PM

Running 1:01:16 [3] 10.71 km (5:43 / km) +90m 5:29 / km

It was dark and scary
5 PM

Running intervals 7:22 [3] 1.33 km (5:32 / km)

Strides and cooldown
9 PM

Conditioning (Legs) 10:00 [3]

Conditioning (Arms) 5:00 [3]

Conditioning (Shoulders) 5:00 [3]

Conditioning (Back) 5:00 [3]

Monday Nov 11 #

6 PM

Cross (Rowing) 7:45 [5] 2.0 km (3:53 / km)

So.. my friend is on the rowing team and I was like "Rowing can't be that hard... like how hard would it be for me to get a decent 2k time?"

It was really hard...

Cross 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]

11 PM

Conditioning (Other) 5:00 [3]

Hips n stuff

Conditioning (Core) 10:00 [3]

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