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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Danny Riley

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Run2 1:31:48 12.55(7:19) 20.2(4:33) 3193060.0
  Upper Body Workout4 1:20:002816.6
  Other1 35:001333.3
  Total4 3:26:48 12.55 20.2 3197209.9

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Tuesday Feb 2 #

Note

Just gave a presentation to 30ish Cornellians about orienteering. To others out there who are in college, I'd really encourage throwing something together now or soon (could share my slides). It seems a lot of people who've had to quarantine (i.e. most people in college) are starting to especially loath the indoors and are more responsive than usual to the suggestion of orienteering.
5 PM

Other (Legs) 35:00 intensity: (25:00 @3) + (10:00 @4)

Way too dangerous to run today; cars were everywhere. Did a decently tough bodyweight leg strength routine instead. 2 restless sets of:

20 per leg Bulgarian split squats
20 glute bridges
20 jump squats
20 per leg lateral lunges
20 glute bridge marches
20 per leg reverse lunges
20 per leg single leg glute bridges
20 per leg skate jumps
20 squats

Upper Body Workout 20:00 [4]

3x11 decline push-ups w/ 30s rest, then 17 decline push-ups, 1:00 rest
4x11 push-ups w/ 30s rest, 1:00 rest
3x7 diamond push-ups w/ 30s rest, 1:00 rest
4x17 dips w/ 30s rest, 1:00 rest
4x7 burpees w/ 30s rest.

Upper Body Workout (Abs) 10:00 [3]

Monday Feb 1 #

4 PM

Run 1:00:28 [3] 8.27 mi (7:19 / mi) +207m 6:47 / mi
ahr:156 max:171 shoes: Under Armour HOVR Sonic 3

If it was raining instead of snowing we'd have to build an ark at this point.

Upper Body Workout (Abs) 10:00 [3]

Now with 33% more abs

Saturday Jan 30 #

Note

I know I haven't done much recently but I'm still taking today and tomorrow off from running. We're not at the point of 'too much rest' and I want to start the semester strong and confident so progress will be more attainable and consistent.

Friday Jan 29 #

Note

Images from the 15 minute commute that I now realize I must make 4 times. Every. Single. Day.

It's the walk to the nearest dining hall because Cornell outright forgot about South Campus. But hey, 2.25 miles minimum additional free exercise per day, right?
4 PM

Run 31:20 [3] 4.28 mi (7:19 / mi) +112m 6:46 / mi
ahr:160 max:186 shoes: Under Armour HOVR Sonic 3

First run around campus of the semester. So snowy and slippery

Upper Body Workout 10:00 [2]

Same routine but too comfortable this time around, I'll have to do more next time.

Wednesday Jan 27 #

5 PM

Upper Body Workout 20:00 [3]

4x16 dips w/ 30s rest, 1:00 rest
4x22 each leg cross-body mountain climbers w/ 30s rest, 1:00 rest
3x11 tricep pushups w/ 30s rest, 1:00 rest
2x11 + 1x6 (fail) decline pushups w/ 30s rest, 1:00 rest
4x27 plank jacks w/ 30s rest

Upper Body Workout (Abs) 10:00 [3]

Got the green light to run tomorrow.

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