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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Danny Riley

In the 31 days ending May 31:

activity # timemileskm+mload
  Other16 36:25:15 61.9(35:18) 99.62(21:56) 1240124.5
  Cycling26 13:01:01 192.43(14.8/h) 309.68(23.8/h) 2188214.3
  Functional Fitness4 2:28:3824.5
  Run4 1:55:35 14.11(8:12) 22.71(5:05) 18341.3
  Treadmill3 44:31 5.0(8:54) 8.05(5:32)9.5
  Upper Body2 42:288.9
  Total36 55:17:28 273.44 440.06 3610422.9
  [1-5]30 22:32:00

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Tuesday May 28 #

3 PM

Cycling 14:34 [3] 3.67 mi (15.1 mph) +94m

Other 1:00:00 [3] 2.26 mi (26:32 / mi) +62m 24:27 / mi

Cycling 12:12 [3] 3.68 mi (18.1 mph) +55m

Cycling 22:32 [3] 5.2 mi (13.8 mph) +26m

Cycling 22:18 [3] 4.9 mi (13.2 mph) +29m

Monday May 27 #

2 PM

Cycling 14:53 [3] 3.64 mi (14.7 mph) +99m

Other 2:53:13 [3] 4.77 mi (36:19 / mi) +129m 33:30 / mi

Cycling 14:49 [3] 3.66 mi (14.8 mph) +55m

Sunday May 26 #

12 PM

Cycling 11:53 [1] 2.89 mi (14.6 mph) +78m

Other 6:14:30 [0] 8.18 mi (45:47 / mi) +288m 41:16 / mi

My shin hurts only when I pick it up in stride, if I do all the motion of walking without picking it up then there's no pain. How does this make any sense? IT band continues to be as painful as its ever been in the last two months.

I'm starting to wonder if I'll even be able to run by WUOC, much less PNWOF. I'm considering dropping both from my calendar based off of how I've made very little progress with this injury. I was much more hopeful a couple weeks ago but now, I'm not sure when this will ever end. It will eventually, surely, but I don't think it'll be any time soon.

Cycling 11:33 [1] 2.81 mi (14.6 mph) +42m

Rear derailleur really slamming into the higher gears and barely shifts into the highest (fastest) gear, also turns out there's no barrel adjustor on mine so that's cool

Saturday May 25 #

Note

Leg is feeling all kinds of funky today: IT band, inside and outside of knee, and ankle all at various levels of hurt. What the fuck
C • perhaps 3

Friday May 24 #

10 AM

Cycling 23:15 [1] 5.24 mi (13.5 mph) +100m

Other 1:53:33 [0] 2.59 mi (43:51 / mi) +74m 40:15 / mi

Other 4:23:43 [0] 6.73 mi (39:11 / mi) +136m 36:53 / mi

Crunched my ankle slightly

Cycling 14:17 [2] 3.83 mi (16.1 mph) +48m

7 PM

Upper Body 25:46 intensity: (1:27 @0) + (15:55 @1) + (5:57 @2) + (2:27 @3)
ahr:122 max:166

Thursday May 23 #

9 AM

Cycling 16:32 [2] 3.69 mi (13.4 mph) +91m

Other 1:47:50 [0] 2.56 mi (42:07 / mi) +71m 38:48 / mi

Cycling 12:39 [2] 3.73 mi (17.7 mph) +48m

Weather forecast said 0.85" of rain at 1pm, but I kept checking while I was out. It went down to 0.02", then 0.35", then back down to 0.02", and I decided to pack it up at noon cause it looked like it was gonna slowly ramp up starting then.

Wrong. Just got absolutely destroyed by the rain and was just surviving to make it back. Lost my front headlight and didn't even realize it until after making it back.
5 PM

Cycling 20:08 intensity: (44 @0) + (3:49 @1) + (8:30 @2) + (6:44 @3) + (21 @4) 4.64 mi (13.8 mph) +17m
ahr:139 max:172

Run 32:54 intensity: (3 @0) + (5 @1) + (11:11 @2) + (21:35 @3) 4.0 mi (8:14 / mi) +51m 7:55 / mi
ahr:149 max:161 shoes: Asics Gel-Nimbus 25

Legs feeling a bit worse after. Ugh.

Functional Fitness 41:04 intensity: (1:10 @0) + (15:06 @1) + (21:13 @2) + (3:35 @3)
ahr:129 max:155

Leg strength, resistance band hip strength, instability pad for the ankles.

Cycling 22:40 intensity: (5:26 @1) + (12:23 @2) + (4:51 @3) 4.87 mi (12.9 mph) +31m
ahr:136 max:157

Wednesday May 22 #

3 PM

Cycling 18:02 [1] 3.69 mi (12.3 mph) +104m

Other 2:37:19 [0] 4.11 mi (38:17 / mi) +123m 35:01 / mi

I don't have allergies, but I definitely just got a lethal dose of pollen or something cause I got absolutely wrecked out there. Plus the swarms of bugs all over and the thick undergrowth, I never stood a chance.

Cycling 13:41 [1] 3.75 mi (16.4 mph) +49m

Tuesday May 21 #

10 AM

Cycling 17:26 [2] 3.79 mi (13.0 mph) +107m

Other 3:08:15 [0] 4.16 mi (45:15 / mi) +110m 41:49 / mi
shoes: Brooks Cascadia 16

3 PM

Other 1:24:23 [0] 2.03 mi (41:34 / mi) +34m 39:31 / mi
shoes: Brooks Cascadia 16

Cycling 13:30 [2] 3.74 mi (16.6 mph) +54m

Run 33:37 intensity: (2 @1) + (13:20 @2) + (20:15 @3) 4.1 mi (8:12 / mi) +41m 7:57 / mi
ahr:148 max:161 shoes: Asics Gel-Nimbus 25

Tiny bit of feeling, still.
7 PM

Functional Fitness 37:05 [1]

Balance and stability.

Monday May 20 #

11 AM

Cycling 19:37 intensity: (2:51 @1) + (12:34 @2) + (4:12 @3) 4.94 mi (15.1 mph) +35m
ahr:138 max:166

Functional Fitness 33:22 intensity: (14 @0) + (6:29 @1) + (10:29 @2) + (13:57 @3) + (2:13 @4)
ahr:143 max:178

Forgot how hard this one can be. 12.5lbs dumbbells instead of the usual 17.5lbs.

4x calf raises and decline pushups
4x lunge matrices and pushups
4x RDLs and diamond pushups
4x squats and bench dips
Bring Sally up (hit failure shortly before the end)
3x 45s core workouts

Cycling 22:27 intensity: (3:47 @1) + (16:01 @2) + (2:39 @3) 4.95 mi (13.2 mph) +44m
ahr:136 max:156

3 PM

Cycling 17:22 [2] 3.73 mi (12.9 mph) +105m

Other 3:12:44 [0] 4.86 mi (39:40 / mi) +163m 35:55 / mi

Got a good rhythm down for mapping, think it'll start speeding up now.

Cycling 13:11 [3] 3.73 mi (17.0 mph) +56m

I was almost +2 on green line overtakes.

Sunday May 19 #

4 PM

Cycling 21:19 intensity: (4:55 @1) + (12:22 @2) + (3:37 @3) + (25 @4) 4.9 mi (13.8 mph) +31m
ahr:137 max:183

Run 24:09 intensity: (9 @1) + (17:51 @2) + (6:09 @3) 3.0 mi (8:03 / mi) +31m 7:48 / mi
ahr:145 max:161 shoes: Asics Gel-Nimbus 25

Leg's still not perfect. But it's a completely diffuse feeling now, at least it's changing I guess.

Also turns out the gym is closed (graduation, should've guessed) so I'll do the planned workout tomorrow.
7 PM

Cycling 30:00 [2] 7.0 mi (14.0 mph) +25m

Friday May 17 #

4 PM

Cycling 16:50 [2] 3.77 mi (13.4 mph) +97m

Other 2:14:45 [0] 3.45 mi (39:04 / mi) +51m 37:21 / mi

Testing out the setup and figuring out what is and isn't a boulder at Hammond

Cycling 14:50 [2] 3.74 mi (15.1 mph) +59m

Run 24:55 intensity: (10:47 @2) + (14:08 @3) 3.01 mi (8:17 / mi) +59m 7:48 / mi
ahr:148 max:163 shoes: Asics Gel-Nimbus 25

Doin my darndest to keep it as easy as possible. Legs are kinda heavy, and the teeniest of tiniest of uncomfortable feeling is left in my shin.

Functional Fitness 37:07 intensity: (9:48 @0) + (24:00 @1) + (3:19 @2)
ahr:109 max:145

Resistance band:
- 2x15 per leg clamshells
- 2x10 per leg horizontal leg raises
- 2:30 monster walks forwards/backwards
- 2:30 side-to-side shuffle

Instability pad:
- 2x10 per leg sit-to-stand
- 2x5 per leg toe taps around the clock
- 2x1:00 per leg ball toss

Rolled out for a bit at the end.

Thursday May 16 #

5 PM

Cycling 53:49 intensity: (2:16 @1) + (11:19 @2) + (24:30 @3) + (15:44 @4) 13.83 mi (15.4 mph) +132m
ahr:157 max:189

Komoot really failed me on this one. What a terrible route.

Cycling 43:16 intensity: (17 @1) + (4:28 @2) + (24:27 @3) + (14:04 @4) 12.0 mi (16.6 mph) +138m
ahr:161 max:185

9 PM

Upper Body 16:42 intensity: (1:15 @1) + (10:40 @2) + (4:11 @3) + (36 @4)
ahr:142 max:173

Ah geez. I remember being fit. Good times.

Wednesday May 15 #

3 PM

Cycling 17:20 [2] 4.79 mi (16.6 mph) +22m

Treadmill 17:31 intensity: (20 @1) + (1:38 @2) + (15:33 @3) 2.0 mi (8:45 / mi)
ahr:154 max:163 shoes: Asics Gel-Nimbus 25

1% incline at 9:00/mile, then 8:30/mile.

It begins; time to take the circus onto the road and begin the for real rebuild. Hoo boy though, 8:30/mile and I'm at 160bpm, boy do we have a ways to go to get back into racing shape.

But it's time to celebrate; I miraculously passed my qual and feel very little pain while running. The rollercoaster of emotions is finally back on an upwards trend.

Cycling 20:01 [2] 4.87 mi (14.6 mph) +37m

Tuesday May 14 #

8 AM

Cycling 19:19 [2] 4.85 mi (15.1 mph) +20m

1 PM

Treadmill 18:00 [1] 2.0 mi (9:00 / mi)
shoes: Asics Gel-Nimbus 25

Qualifying exam was meh, probably 1/3 chance of passing.

1% incline at 9:00/mile. This run felt fine during. But I'm in the awkward position where, by word of the doctor, that means I should continue to run. But afterwards and in my day-to-day I have this very dull, diffuse feeling just under my knee, exactly where the bone bruise was/is. And my day to day pain is as bad as it was two weeks ago. I really am starting to worry that I won't be in shape for WUOC or NAOC, and I'm almost certain I won't be in shape for PNWOF now.

It sucks that all I can do is wait and keep testing it out.

Cycling 20:38 [1] 4.85 mi (14.1 mph) +41m

Holy headwinds, Batman.

Monday May 13 #

12 PM

Cycling 17:07 [2] 4.87 mi (17.1 mph) +22m

6 PM

Cycling 20:42 [2] 4.82 mi (14.0 mph) +29m

Sunday May 12 #

Event: 2024 Billygoat
 

Note

Slight increase in pain today. That's okay, let's see if tomorrow's any better.

Saturday May 11 #

Event: Sprint Storrs - US WOC Team Trials
 

Note

Leg's feeling good, I'm feeling good, things are looking good. So begins the 2 month rebuild to get back into shape for WUOC/NAOC, with a pitstop at the PNWOF. I'm very excited, not just at the thought of running again but to see how much I lost and how much I can get back, it'll be a good challenge.

I have my (hopefully last) qualifying exam Tuesday so I'm gonna be shackled up studying for that. Might honestly be a good thing cause it'll keep me to very short runs tomorrow and Tuesday. Then the plan is start lengthening the runs on Wednesday and begin strength training again, very slowly. I'll work out all the details after Tuesday.

Friday May 10 #

7 AM

Cycling 20:32 [2] 4.87 mi (14.2 mph) +21m

11 AM

Treadmill 9:00 [1] 1.0 mi (9:00 / mi)
shoes: Asics Gel-Nimbus 25

A run!! A run!!!! So far feeling okay, just have extremely heavy legs (to be expected). Last time I ran, it didn't really hit until the day after so I'll hold back on making any conclusions just yet, but it's hard not to be excited.
C • We are all cautiously excited for you. 1
2 PM

Cycling 18:27 [2] 4.91 mi (16.0 mph) +40m

Wednesday May 8 #

4 PM

Other (Walking) 1:10:00 [0] 3.2 mi (21:52 / mi)
shoes: Asics Gel-Nimbus 25

Oh man, really good leg day. Only a minor pain is left. What a turbulent week, I'm so excited.

Tuesday May 7 #

Other (Walking) 1:00:00 [0] 3.0 mi (20:00 / mi)
shoes: Asics Gel-Nimbus 25

Feeling good! Pain is still present, but I can tell its waning.

Monday May 6 #

2 PM

Other (Walking) 45:00 [0] 2.2 mi (20:27 / mi)

Looks like the buildup isn't gonna be easy. Just have to be thankful that I even can.

Sunday May 5 #

Note

Ugh. Nevermind. Starting to hurt more and more.

Saturday May 4 #

8 AM

Other (Walking) 1:00:00 [0] 3.0 mi (20:00 / mi)

2 more days of walking and I'm gonna try a run.

Friday May 3 #

8 AM

Cycling 20:38 [1] 4.96 mi (14.4 mph) +30m

Leg was a bit iffy this morning, but I think things are trending in the right direction. Aw man, so close to being able to run and the weather is just immaculate. I'm just thankful it's almost all in the past now.
3 PM

Cycling 18:58 [2] 4.99 mi (15.8 mph) +35m

Thursday May 2 #

7 PM

Other (Walking) 40:00 [0] 2.0 mi (20:00 / mi)

Wednesday May 1 #

9 AM

Cycling 19:14 [1] 4.8 mi (15.0 mph) +23m

2 PM

Cycling 18:30 [1] 4.86 mi (15.8 mph) +21m

4 PM

Other (Walking) 1:00:00 [0] 2.8 mi (21:26 / mi)
shoes: Asics Gel-Nimbus 25

Dull feeling in leg about 80% of the time, no feeling about 15%, and 5% actually noticeable pain.

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