Training Log Archive: ajriley

In the 7 days ending Aug 12, 2020:

1:41

0:00

2 PM

Orienteering race 15:15 [5] 3.63 km (4:12 / km) +25m 4:04 / km

2011 Team Trials Sprint Rerun. Beat my old time.

5 PM

Running 17:53 [3] 3.12 km (5:44 / km) +29m 5:29 / km

Running hills 10:11 [5] 0.5 km (20:22 / km) +215m 6:28 / km

BRUH

Running 17:38 [3] 2.82 km (6:15 / km) +67m 5:35 / km

9 AM

Running 10:06 [3] 1.34 km (7:32 / km) +41m 6:32 / km

10 AM

Orienteering long 1:25:01 [5] 10.43 km (8:09 / km) +372m 6:55 / km

3d rerun
Some mistakes but mostly just super physical.

Note
(rest day)

6 PM

Orienteering 36:48 [4] 4.58 km (8:02 / km) +266m 6:14 / km

Middle Simulation - Had a hard time pushing through this terrain at any decent speed
http://3drerun.worldofo.com/2d/index.php?idmult%5B

5 PM

Orienteering 1:06:19 [3] 7.89 km (8:24 / km) +293m 7:05 / km

4 PM

Running 42:54 [3] 7.63 km (5:37 / km) +171m 5:03 / km

11 minutes per mile is ideal recovery pace

1 PM

Running warm up/down 13:31 [3] 2.2 km (6:09 / km) +29m 5:46 / km

Orienteering 30:31 [3] 4.2 km (7:16 / km) +190m 5:56 / km

Map w route
This went really well actually.

Running warm up/down 13:40 [3] 2.3 km (5:57 / km) +15m 5:45 / km

6 PM

Running intervals 44:00 [4] 8.55 km (5:09 / km) +12m 5:07 / km

Warm up 10 minutes
3 sets of ...
1 x 400m w/ 400m jog - 71 - 70 - 71
2 x 200m w/ 200m jog - 33 31 - 31 32 - 35 33
Cooldown 10 minutes