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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running5 3:44:56 24.35(9:14) 39.18(5:44) 269
  Orienteering1 1:47:39 8.46(12:43) 13.62(7:54) 551
  Conditioning4 50:30
  Cross2 46:20 6.52(7:06) 10.5(4:25)
  Total10 7:09:25 39.33 63.3 820

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MoTuWeThFrSaSu

Sunday Nov 24 #

12 PM

Orienteering 1:47:39 [3] 13.62 km (7:54 / km) +551m 6:34 / km

Route - If you can figure out where I went then kudos to you

Definitely not a fast training. Tried to focus on some technical skills but got pretty sloppy towards the end.

For this course I wanted to focus on compassing as straight as possible. It went very well in the first half where I was nailing most of my compasses which is not a normal thing for me.

The second half of the course however made compassing straight pretty much obsolete which is part of why I got really sloppy with my orienteering as I kind of just kept orienteering without much purpose.

I realized by the end that for most of the controls I was much more successful when reattacking from a nearby point feature after missing the control so using absolute locations instead of relative locations will definitely be a focus of mine on future technical training.

Overall happy with the training! I love it when taking a compass is successful and that was what I focused on and took away from the training.

Saturday Nov 23 #

5 PM

Running 50:03 [3] 7.92 km (6:19 / km) +79m 6:01 / km

6 PM

Conditioning (Core) 5:00 [3]

Conditioning (Legs) 2:30 [3]

Bodyweight

Conditioning (Hips) 5:00 [3]

Conditioning (Back) 2:30 [3]

Dead Lift 2x5 80lbs

Conditioning (Shoulders) 2:30 [3]

Friday Nov 22 #

2 PM

Running intervals 51:27 [4] 11.12 km (4:38 / km) +44m 4:32 / km
(sick)

Lake Lag Intervals

The Lake Lag Loop is about 1.38km base on my watch.

4x4 loops with 2 minutes rest

5:08
5:00
5:06
5:05

and 4x150m strides

28 28 30 30

Gotta Keep Those Legs Fresh :)

Cooldown into Market @ Munger to get me a juicy RX Bar mmm...
3 PM

Conditioning (Hips) 3:00 [3]

Conditioning (Core) 5:00 [3]

Thursday Nov 21 #

Note
(sick)

2 PM

Cross (Spin) 26:20 [3] 7.5 km (3:31 / km)

Conditioning (Legs) 10:00 [3]

Conditioning (Arms) 5:00 [3]

Wednesday Nov 20 #

Note
(sick)

dammit

Tuesday Nov 19 #

3 PM

Running 46:34 [3] 8.88 km (5:15 / km) +32m 5:09 / km

Ramping back up tomorrow. Legs finally feel better.
4 PM

Running (Strides) 5:53 [4] 1.22 km (4:49 / km)

Cross (Rowing) 20:00 [3] 3.0 km (6:40 / km)

Trying to walk on the rowing team real quick :)

Monday Nov 18 #

1 PM

Running 1:10:59 [3] 10.04 km (7:04 / km) +114m 6:41 / km

Was going to take a rest day but convinced a bunch of people in my dorm to try running.

Unfortunately one of them didn't have much athletic experience but insisted on running a 7 mile loop. We made it almost halfway through the loop before he died out and we had to stop, take a break and raid Tesla HQ for water.

I was impressed by how well everyone did on the run, we made it about 10km with only 1-2km of walking with several people not having much trouble at all (even some of the less athletic people).

A few of them intend to run more often so I'll start bringing them in the afternoons to Lake Lag to run loops with me when I have easy days.
11 PM

Conditioning (Core) 5:00 [4]

Conditioning (Other) 5:00 [3]

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