Training Log Archive: Danny RileyIn the 31 days ending Oct 31, 2023:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Oct 31, 2023 #
Cycling 22:36 [1] 4.92 mi (13.1 mph) +25m
Cycling 20:14 [1] 4.87 mi (14.4 mph) +27m
Monday Oct 30, 2023 #
Cycling 18:37 [2] 4.85 mi (15.6 mph) +29m
Cycling 10:04 [1] 2.71 mi (16.2 mph) +8m
On the other hand, an x-ray showed evidence that a stress fracture happened and is healing in my foot, adjacent to the area of pain I've been feeling in the last month. The entire mechanics of my right foot may have been thrown off recently causing the middle of my foot to somehow more pressure than it's supposed to, and the bones are currently healing from that. The fact that it's feeling better now than it was two weeks ago and the x-ray didn't show the stress fracture but rather a pattern of recovery from a fracture makes me feel confident that things are going to be okay.
As to what that's going to change for me, probably not that much. I'll continue to avoid doing the impact training for my ankles until the pain is almost completely gone in my foot, and I'll get the same inserts for all my shoes now, not just the Cascadias.
Cycling 10:53 [1] 2.75 mi (15.2 mph) +18m
Cycling 21:25 [1] 4.86 mi (13.6 mph) +41m
Sunday Oct 29, 2023 #
Note
Update: the miracles of turning things off and on again never ceases to amaze me.
Saturday Oct 28, 2023 #
Note
(rest day)
Friday Oct 27, 2023 #
Cycling 18:32 [2] 4.93 mi (16.0 mph) +18m
Cycling 21:14 [1] 4.85 mi (13.7 mph) +32m
Cycling 34:31 7.35 mi (12.8 mph) +59m
ahr:131 max:160
Run 28:03 3.95 mi (7:06 / mi) +6m 7:04 / mi
ahr:148 max:166 shoes: HOKA Clifton 8
Run 6:22 0.92 mi (6:55 / mi) +16m 6:33 / mi
ahr:177 max:188 shoes: HOKA Clifton 8
Run 7:07 1.1 mi (6:28 / mi)
ahr:175 max:184 shoes: HOKA Clifton 8
Run 8:07 1.2 mi (6:46 / mi) +5m 6:40 / mi
ahr:178 max:187 shoes: HOKA Clifton 8
Run 27:12 3.68 mi (7:24 / mi) +16m 7:18 / mi
ahr:160 max:169
Thursday Oct 26, 2023 #
Cycling 19:53 [1] 4.74 mi (14.3 mph) +9m
Run 1:00:32 6.55 mi (9:15 / mi) +210m 8:24 / mi
ahr:145 max:162 shoes: Brooks Cascadia 16
Cycling 22:32 4.88 mi (13.0 mph) +25m
ahr:125 max:155
Wednesday Oct 25, 2023 #
Cycling 7:41 [1] 1.77 mi (13.8 mph)
Cycling 17:35 [1] 4.13 mi (14.1 mph) +26m
Run 1:01:05 6.64 mi (9:12 / mi) +221m 8:20 / mi
ahr:141 max:160 shoes: Brooks Cascadia 16
Cycling 21:15 4.89 mi (13.8 mph) +26m
ahr:134 max:179
Tuesday Oct 24, 2023 #
Cycling 20:23 [1] 4.88 mi (14.4 mph) +26m
Run 1:03:17 8.52 mi (7:26 / mi) +63m 7:16 / mi
ahr:149 max:193 shoes: HOKA Clifton 8
Felt adequately relaxed, in good form.
Cycling 21:34 4.86 mi (13.5 mph) +33m
ahr:126 max:147
Monday Oct 23, 2023 #
Cycling 21:38 [1] 4.93 mi (13.7 mph) +33m
Cycling 20:52 [2] 4.86 mi (14.0 mph) +37m
Tuesday - 2E + 4x(2x200 1:1, 400 1:1) + 2E
Wednesday - 60'
Thursday - 60'
Friday - Sprint? Or an interval workout
Saturday - 60'
Sunday - 120', maybe a forest training mixed in
Still waiting on insurance to get back to me to schedule the MRI. Still refraining on the ankle strengthening exercises until then as they seem to make the foot pain more noticeable.
Cycling 9:55 [2] 2.42 mi (14.6 mph) +14m
Sunday Oct 22, 2023 #
Cycling 35:11 8.78 mi (15.0 mph) +111m
ahr:137 max:164
Orienteering 59:19 5.03 mi (11:48 / mi) +240m 10:16 / mi
ahr:163 max:182 shoes: NVII Forest 2
Orienteering 52:46 4.07 mi (12:58 / mi) +199m 11:15 / mi
ahr:149 max:170 shoes: NVII Forest 2
Run warm up/down 16:56 1.62 mi (10:27 / mi) +41m 9:42 / mi
ahr:143 max:161 shoes: NVII Forest 2
Cycling 33:42 8.77 mi (15.6 mph) +58m
ahr:145 max:164
Saturday Oct 21, 2023 #
Note
Cycling 22:49 [1] 4.94 mi (13.0 mph) +29m
Run warm up/down 9:25 1.09 mi (8:38 / mi)
ahr:152 max:168 shoes: Brooks Cascadia 16
Run race 28:23 8.0 km (3:33 / km) +36m 3:28 / km
ahr:193 max:210 shoes: Brooks Cascadia 16
Run warm up/down 7:59 0.69 mi (11:34 / mi) +13m 10:56 / mi
ahr:146 max:158 shoes: Brooks Cascadia 16
Cycling 18:48 [1] 4.85 mi (15.5 mph) +32m
ahr:72 max:72
Friday Oct 20, 2023 #
Cycling 20:34 [1] 4.9 mi (14.3 mph) +21m
Cycling 21:46 [1] 4.87 mi (13.4 mph) +27m
Thursday Oct 19, 2023 #
Cycling 21:32 [1] 4.91 mi (13.7 mph) +16m
Other (Tennis) 56:04
ahr:125 max:153
Cycling 23:34 [1] 4.99 mi (12.7 mph) +38m
Wednesday Oct 18, 2023 #
Cycling 20:50 [1] 4.87 mi (14.0 mph) +18m
Run 59:56 8.27 mi (7:15 / mi) +88m 7:01 / mi
ahr:159 max:190 shoes: HOKA Clifton 8
Cycling 21:29 [1] 4.87 mi (13.6 mph) +33m
Tuesday Oct 17, 2023 #
Cycling 22:00 [1] 4.9 mi (13.4 mph) +25m
Run 1:02:05 6.56 mi (9:28 / mi) +163m 8:47 / mi
ahr:138 max:158 shoes: Brooks Cascadia 16
Cycling 20:24 4.9 mi (14.4 mph) +26m
ahr:134 max:156
Monday Oct 16, 2023 #
Cycling 49:30 [2] 11.88 mi (14.4 mph) +101m
Cycling 26:13 [2] 7.06 mi (16.2 mph) +48m
Cycling 18:42 [2] 4.81 mi (15.4 mph) +25m
Sunday Oct 15, 2023 #
Note
Saturday Oct 14, 2023 #
Orienteering 2:54:24 16.75 mi (10:25 / mi) +976m 8:49 / mi
ahr:181 max:199 shoes: NVII Forest 2
I started out by following Greg, not seeing a great way to get into the trail. About 5-10s behind on the trail, Keegan and Greg together in front, Joe and I behind. We all go to the wrong rock.
Followed Greg out, saw he was going pretty low and asked Keegan why he’s dropping, he says he doesn’t know, I ask if he wants to pull away and stay on the higher trail so that’s what we do. Joe follows behind, Greg goes his own way to 2 and gets there a few seconds before us after I made us go into the green a bit too early.
The rock is real slippery on the way to 4, and my lack of studs is showing. Joe is in the lead at this point. He takes the wrong trail at the first junction and I almost follow, then turn around. Greg and Keegan are about 10s ahead and just about out of sight at this point. I lead Joe slowly into 5, getting stuck in the green just S of it. By the time it’s all said and done, Joe and I are about 30s behind Greg and Keegan, they’re completely out of sight by now. I pick up the pace a good amount on the trail run to 6 and catch them up as they guide us in. We’re back together after a small scare there.
Some chitchat on the way to 7, then I take the lead into the control. Keegan and I get a small gap on Greg and Joe as I lead to 8, then 9.
Chaos at control 10. I believe the volunteers had just showed up or something because I recall hearing “oh good we’re just in time” as I run in. I hastily ask “what do I do, what do I do??” as nobody’s handing me a map or anything. A bit of hurried grabbing this or that and yelling my bib number, and I’m in the woods again, Keegan right behind and Joe/Greg maybe 30s behind, maybe less.
Good lil jaunt on the trail, some small talk with Keegan. I see the two behind slowly gaining the time back. I take the downhills quite a bit better than Keegan, he gains it back on the uphills. Less chaos at this map change, but then I start running the wrong way out of the tent. Run back in, and start heading pretty far off the correct bearing, not realizing that the map is printed askew. After I finally realize it, I’m now at the back of the pack and continue to bleed time having climbed a bit too much.
On the way up to 13 I’ve completely lost sight of Keegan in the front, and by the time I make my way to 14 the entire pack of 3 is out of sight. Whew, calm down, orienteer well, and things will be okay. I pay extra close attention to the north lines and my bearing on the way into 15, and make up the minute or so gap on the way to 16, feeling very strong now. So strong that I decided to take the lead and push the pace just a little bit on the way to 17. It’s Keegan and I again with Joe and Greg about 10-20s behind, yet again. I tell Keegan that we should make a move on the way to 20 to try to break up the group a bit.
On the way out of 19 – the last time that I would lead the group – I take off NE towards the road, having told Keegan my plan and suggested he should do the same. I lost sight of him as he ran off more E than me, so I assumed he decided to go straight, which he mentioned could be a good route when I communicated my plan. Said out loud to myself “his loss,” confident that this was the better route. Low and behold, see him join the road exactly with me a bit further up the road. He was trying to chop off some distance and got stuck in a marsh, I think.
I didn’t know it at the time, but Greg was apparently just a little bit behind us the whole time on the road. I thought him and Joe went straight, but turns out only Joe went for the trail route, where we gained a bit of time over him.
See a massive buck on the way to 21 and Keegan and I start hollering at it, it seemed to be standing its ground for really long. After a lot of hollering and me just running straight at it, he takes off uphill, not using his back left leg. Now we feel a bit bad because he was clearly injured.
Keegan twists his ankle on the attack to 21, and Greg passes me on the way to 22. Keegan says “feel free to drop me” and I said “if I wanted to, I couldn’t,” and this guy just starts running off into the distance with Greg. They grow the gap significantly as I’m fighting to make it uphill, and I turn around to see Joe only 30ish seconds behind.
The race directors tell us to punch the control on the opposite side of the road, which actually makes Keegan a MP according to the official results because he didn’t also punch the control they told us not to punch on the correct side of the road.
Okay, final loop. I try to eat an orange and take in a ton of fluids, which results in me spitting out most of the orange. Having Greg and Keegan run off into the distance certainly wasn’t a good feeling, but I didn’t let it affect me and focused on my own orienteering. I try cutting straight to 24 after the trail junction but the undergrowth is so thick that it zaps all of my energy to fight to get back onto the trail. After following it for a while I see Joe underneath me and quite a bit ahead, apparently not being as affected by the undergrowth. He guides me into 24 as he runs off into the distance, and now I’m all alone.
I keep pushing, never counting myself out. Catch Greg up on the way to 25 and then see, of all people, Keegan as I approach 26. Apparently he made a lot of goofies on this last loop. Miraculously I see all three of my competitors in front of me as I approach 27, in fourth yes, but very close to the lead. About three minutes ago I thought I was completely on my own.
We each slow down as we climb into 27, reading the best way to 28. I want to make the trail + road to the N option work, but I can’t see a great way to get there exiting 27. So I turn my attention to the middle of the map, and the trail network there doesn’t look much better. Having punched 27 at this point, I start running E thinking I would find some trails in the middle to make it work, and eventually decide to go SE to the major trail after about 30s of indecision. I look up and see Keegan climbing a bunch, I don’t see Greg at all, and Joe was already a minute ahead of me at 27 so I certainly didn’t see him.
All I have to do is push as hard as I can. I start thinking to myself if they made enough mistakes for me to catch up from 25 to 27, then they’re hurting too. And I make myself believe that this is my race to win, that I was the one who did the hurting by pushing on the second and third maps. This is just barely enough motivation to carry me into 28, where my right thigh cramps very, very hard as I pick my legs up to get over the vegetation. I massage it a bit at the control, with no idea what relative place I was in. Exiting, I see Greg below, and it looks like he’s not heading the same way as me. I thought he’s making a mistake, so I push as hard as I can to 29.
Sprinting all the way to the finish, I only see Joe shivering under a tent. Second! We shiver a bunch and talk route choice at the end, he took the same route as me. Keegan fell off a cliff or something and botched 28, missing sub-3 hours. Pretty proud of this race, in particular the fight I gave on the last map and the mental games I played with myself to make it happen. But God, was I cold at the end.
Cycling 7:48 [1] 1.86 mi (14.3 mph) +20m
ahr:72 max:83
Friday Oct 13, 2023 #
Note
Cycling 21:26 [1] 4.88 mi (13.7 mph) +39m
Cycling 20:31 [2] 5.14 mi (15.0 mph) +52m
Cycling 8:06 [1] 1.8 mi (13.3 mph) +7m
Thursday Oct 12, 2023 #
Cycling 19:38 [2] 4.81 mi (14.7 mph) +25m
Wednesday Oct 11, 2023 #
Cycling 22:03 [1] 4.89 mi (13.3 mph) +31m
Cycling 21:21 [1] 4.91 mi (13.8 mph) +34m
Tuesday Oct 10, 2023 #
Cycling 21:44 [1] 4.92 mi (13.6 mph) +24m
Run 47:36 5.4 mi (8:49 / mi) +113m 8:17 / mi
ahr:133 max:152 shoes: Brooks Cascadia 16
Functional Fitness 26:45
ahr:115 max:147
Cycling 23:42 5.26 mi (13.3 mph) +32m
ahr:121 max:142
Monday Oct 9, 2023 #
Note
Oct 14 - Highlander
Oct 21 - Cross country race with the running club
Nov 4 - Cross country race with the running club
Nov 25 - Hometown 5k
Fewer orienteering races than I anticipated for the next month, but I'll still be going to all of the NEOC races and doing my own trainings of course. I considered the Canadian races (OOC and GLOF), but they are just a bit too far for me to effectively commit to the whole weekend.
I'm gonna start doing my usual functional fitness routines again after gaining a lot of confidence in my foot and ankle strength this weekend. I'll slowly start adding speedwork into the mix as well. Still planning on a climby treadmill-filled December.
Run 1:20:47 11.97 mi (6:45 / mi) +64m 6:38 / mi
ahr:164 max:191 shoes: HOKA Clifton 8
Turns out we were moving quite fast, faster than either of us thought. At some pie before jogging the two miles back.
Sunday Oct 8, 2023 #
Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: NVII Forest 2
Orienteering 1:15:53 6.17 mi (12:18 / mi) +281m 10:46 / mi
ahr:182 max:196 shoes: NVII Forest 2
I ran to exactly where I wanted to for 3, the broad reentrant between the hilltops, above the darker vegetation lower down. The control is marked as 2 contours below the small hilltop, so I positioned myself on the lower side of things and just started scanning the terrain forwards and backwards, moving up and down like a printer, until I found the control. The stuff in the circle still doesn't make sense to me, but I'm probably just visualizing things differently than they really are.
I unfortunately did lose contact on the attack to 7 and started to struggle rectifying the lumps in the terrain with contours on the map, nor could I locate the cliffs that I was physically seeing. I should've ran to the major cliff to the W and very carefully followed my compass in from there, rather than relying on determining which contour I was on while approaching.
Overall, very fun weekend. Between the camping and the racing, I've made a lot of good memories. Feeling very motivated after a successful day 2, really felt like I was making sense of things and utilizing the map as effectively as I could.
Run warm up/down 9:14 1.02 mi (9:03 / mi) +7m 8:52 / mi
ahr:144 max:155 shoes: NVII Forest 2
Saturday Oct 7, 2023 #
Run warm up/down 19:19 1.19 mi (16:14 / mi) +95m 13:01 / mi
ahr:150 max:177 shoes: NVII Forest 1
Orienteering 1:23:44 5.84 mi (14:20 / mi) +281m 12:28 / mi
ahr:186 max:198 shoes: NVII Forest 1
I'm least happy about abandoning my plan midway through the race. Before the race, I repeated to myself several times that I am more often than not where I think I am, and that when I feel a mistake coming on that I should look within a tight window of last contact and not deviate majorly from my path. That fell apart after a few small-scale mistakes in the first couple of controls, and my confidence was shook going into 10. I was where I thought I was and where I needed to be, but turned back anyways and it cost me big time.
Rest in peace to the Forest 1's. I abused the hell out of them; two large holes on each shoe that were unable to be reigned in by tape and tripped me up in the race, and they have received the boot.
Run warm up/down 9:48 0.93 mi (10:32 / mi) +12m 10:09 / mi
ahr:143 max:160 shoes: NVII Forest 1
Friday Oct 6, 2023 #
Cycling 21:03 [1] 4.87 mi (13.9 mph) +17m
Cycling 20:33 [1] 4.83 mi (14.1 mph) +32m
Thursday Oct 5, 2023 #
Cycling 22:14 [1] 4.88 mi (13.2 mph) +23m
Wednesday Oct 4, 2023 #
Cycling 20:55 [1] 4.86 mi (13.9 mph) +18m
ahr:70 max:72
Cycling 20:25 [1] 4.86 mi (14.3 mph) +28m
Tuesday Oct 3, 2023 #
Cycling 20:51 [1] 4.75 mi (13.7 mph) +10m
Cycling 22:55 [2] 5.06 mi (13.2 mph) +40m
Run 1:38:33 12.08 mi (8:09 / mi) +369m 7:27 / mi
ahr:146 max:169 shoes: HOKA Clifton 8
I'd assume it's mostly running/ultramarathoners' biographies, but there's a lot to learn -- and perhaps more that's relevant to orienteering -- from the mindset of elite athletes in other sports as well.
Monday Oct 2, 2023 #
Cycling 22:43 [1] 4.96 mi (13.1 mph) +17m
Treadmill 1:02:16 5.3 mi (11:45 / mi) +870m 7:47 / mi
ahr:156 max:181 shoes: HOKA Clifton 8
Cycling 20:55 4.89 mi (14.0 mph) +37m
ahr:142 max:174
Sunday Oct 1, 2023 #
Cycling 10:05 2.4 mi (14.3 mph) +17m
ahr:136 max:163
Cycling 1:06:02 15.78 mi (14.3 mph) +73m
ahr:136 max:181
Orienteering 1:06:40 4.78 mi (13:57 / mi) +276m 11:50 / mi
ahr:172 max:187 shoes: NVII Forest 2
Lynn Woods is incredible. I run here when I want a physical challenge and need to perfect the balance between fighting the woods and working with them, so-to-speak. With the New England (not Nebraska) Champs on the horizon, it felt great to relearn how to push through some nasty stuff. Partner that with a very high-quality map and wow, it's a ton of fun.
Cycling 13:10 2.46 mi (11.2 mph) +6m
ahr:154 max:176
Terrible, wasted day, but there's never a good day to have a bad day. I've been very lucky to not have a day like this really at all, so I was okay with accepting that sometimes you just can't get done what you want to. Frustrating at the time, but really not that bad all things considered.