Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mushy_pea

In the 7 days ending Apr 18, 2010:

activity	#	time	miles		km		+m
Cycling	6	3:00:00	10.44		16.8
Running	4	2:34:46	18.45	(8:23)	29.7	(5:13)
Orienteering	1	2:08:16	10.31	(12:26)	16.6	(7:44)
Hill-running	1	35:38	4.04	(8:49)	6.5	(5:29)	393
Strength	1	20:00
Gym	1	5:00
Total	6	8:43:40	43.25		69.6		393

2:38

0:00

» now

Sunday Apr 18, 2010 #

Note
(rest day)

Went to the Phoenix Park to watch the Great Ireland Run, then walked to Phibsboro for a late lunch.

Saturday Apr 17, 2010 #

Cycling (Commute) 30:00 [1]

Orienteering (UCD) 53:00 [4] 10.0 km (5:18 / km)
ahr:148 max:190 shoes: Karrimor Pro Run Ladies

Sprint training at UCD

- Putting out/collecting controls - 18.00 min
- Star exercise (one route out/mem alt route back) - 16.30 min
- Short course - 12.00 min
- Super-short mass-start courses - 6.18 min

Great session planned by Niamh. Actual distance ran.

Orienteering (Bull Island) 1:15:16 [3] 6.6 km (11:24 / km)
ahr:144 max:173

Dune Training

- Putting out controls - 18.46 min
- Long course - 56.30 min

Another great session planned by Niamh. Struggled on the dunes though.

Friday Apr 16, 2010 #

Cycling (Commute) 30:00 [1] 8.4 km (3:34 / km)

Thursday Apr 15, 2010 #

Cycling (Commute) 30:00 [1] 8.4 km (3:34 / km)
ahr:136 max:150

Took my heart rate for the way home since I had the monitor on. Averaged 130s until I hit the hill near the end and was up to 140s. Heave!

Running long (6 + 3 mile loops) 1:16:40 [3] 14.3 km (5:22 / km)
ahr:154 max:165 shoes: Asics Duomax Ladies

Enjoyable long run with Fionnuala, having a nice catch up session.

Wednesday Apr 14, 2010 #

Cycling (Commute) 30:00 [1]

Running warm up/down (Bray) 11:00 [2] 1.6 km (6:52 / km)
shoes: Inov8 RocLite315

Hill-running race (Bray Head) 35:38 [5] 6.5 km (5:29 / km) +393m 4:13 / km
shoes: Asics Duomax Ladies

IMRA Hill Race - Summer League - 46/236 (3rd female)

Was wishing I didn't have yesterday's intervals in my legs, but percentage-wise it's pretty consistent with my other results.

Came 4th out of the household. Damnit.

C • House 2

Tuesday Apr 13, 2010 #

Cycling (Commute) 30:00 [1]

Running warm up/down (College Green) 18:00 [2] 3.0 km (6:00 / km)
ahr:147 max:162 shoes: Asics Duomax Ladies

This will have to be a rough guide to the session as it'll take way too long to work out everything properly just now.

Running intervals 20:00 [5] 5.6 km (3:34 / km)
ahr:164 max:179 shoes: Asics Duomax Ladies

200-300-400-300-200 x 4

42-62-87-65-40
41-63-87-65-38
40-63-89-63-39
40-63-88-64-37

Monday Apr 12, 2010 #

Cycling (Commute) 30:00 [1]

Gym warm up/down (Treadmill) 5:00 [2]
ahr:130 max:143 shoes: Asics Duomax Ladies

Strength (Weights) 20:00 [3]
ahr:102 max:144

3 x 10 Dumbbell squat w 2 x 7kg
3 x 10 Dumbbell lunge (left) w 2 x 7kg
3 x 10 Dumbbell lunge (right) w 2 x 7kg
3 x 10 Romanian deadlift - 25kg
3 x 10 Good morning - 17kg

As I was nearing the end of my Deadlift sets an instructer decided to interrupt to say I wasn't doing it correctly and show me how to do it. Pretty embarrassing seeing as I've been doing these for a good few months now (didn't say that), but she was being really nice and clearly I need to focus more on technique.

Running warm up/down (Docklands) 29:06 [3] 5.2 km (5:36 / km)
ahr:150 max:158 shoes: Asics Duomax Ladies

Followed this session with an easy jog around the docklands to pick up some sun. Seems a waste to train in the evenings when the days are so fantastic.

« Earlier | Later »