Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Apr 18, 2021:

activity	#	time	miles		km		+m
Running	5	3:24:36	23.82	(8:35)	38.34	(5:20)	729
Cycling	4	1:17:48	15.03	(5:11)	24.19	(3:13)	350
Orienteering	1	20:00	2.49	(8:03)	4.0	(5:00)
Total	7	5:02:24	41.34	(7:19)	66.53	(4:33)	1079

1:19

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» now

Sunday Apr 18, 2021 #

Note

was supposed to be a rest day but I think I'm going to swap the rest/cross day to Friday

Note

finished the google classroom assignments yay!

9 AM

Orienteering 20:00 [3] 4.0 km (5:00 / km)

Wow this was bad. Didn't like the map at all which is not common for me to say. Bailed because of my blister causing problems, think I have to lay off orienteering.

2 PM

Cycling 8:46 [3] 2.38 km (3:41 / km) +21m 3:32 / km
ahr:101 max:135

Running 9:33 [3] 1.85 km (5:10 / km) +26m 4:50 / km
ahr:139 max:153

Cycling 9:11 [3] 2.34 km (3:56 / km) +69m 3:25 / km
ahr:135 max:155

Saturday Apr 17, 2021 #

12 PM

Running 1:19:59 [3] 14.94 km (5:21 / km) +292m 4:53 / km
ahr:146 max:187

Long run, was supposed to be 75 minutes but I was slow

Friday Apr 16, 2021 #

2 PM

Running 33:41 [3] 5.43 km (6:12 / km) +110m 5:38 / km
ahr:138 max:173

I've concluded (with some help) that I need to start following an actual training plan again (which includes workouts). So now I'm following a Tom Schwartz 12wk 5K/10K plan and will swap in orienteering accordingly.

I've been blaming my body for not being able to get stronger, but I think that workouts are functionally part of building a stronger runner and by missing out on them for so long I've been pretty stuck in the same place for a while so hopefully now that changed.

C • Proud 3

2 PM

Cycling 9:03 [3] 2.39 km (3:47 / km) +56m 3:24 / km
ahr:113 max:129

Running 50:39 [3] 10.13 km (5:00 / km) +175m 4:36 / km
ahr:151 max:175

30 min warmup w strides/pickups

3000m of the following:
30sec on @ 1 mi pace
30sec off @ recovery pace (1 minute at times)

Felt great. Not easy to do workouts on these hills though.

Cycling 5:22 [3] 2.35 km (2:17 / km)
ahr:138 max:151