Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 7 days ending Oct 18, 2009:

activity

time

miles

Orienteering

3:13:45

13.21

21.26

13 /

16c

81%

Grass / road

2:36:59

14.91

(10:32)

24.0

(6:32)

Road biking

2:27:46

27.42

(5:23)

44.13

(3:21)

Trails

1:27:05

8.13

(10:42)

13.09

(6:39)

S & C

1:10:04

Stretching

18:00

Total

11:13:39

63.68

102.48

13 /

16c

81%

[1-5]

9:45:35

2:03

0:00

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Sunday Oct 18, 2009 #

Trails warm up/down 24:00 [1] 3.48 km (6:54 / km)
shoes: Olway 2

10mins up (hr 143/157), 14mins down (161/174).

Orienteering 1:01:19 [3] **** 7.08 km (8:40 / km)
ahr:177 max:187 spiked:13/16c shoes: Olway 2

Glendasan Leinster League race # 2. Dave Weston planned and he started us high and finished us low which i liked. There were only 2 legs that had tough climb so he really tried to not murder us. Still, you feel muscles you didn't know you had anytime you run on Glendasan. My calf muslces were on fire for the first 2km. Like Colm Hill i also missed on number 3 and 8. I had some problem with number 13 at the edge of the circle. In total i think 2min 45secs of mistakes, it was a good cleanish run and i feel physically strong even though i've only done low intensity stuff for 3 weeks.

The course distance was 6.3km so i ran 9.7min kms roughly. Map.

Orienteering race 5:31 [1] *

"The O game". The most intense O i did today. I had trouble with Sun and Rabbit. This game was something like Orientshow but for kids.

Note

Running this week: 7h 18m , 58.35km.

brown - Splits

Saturday Oct 17, 2009 #

Event: Blodslitet

Note

Waiting for the IFSC Octoberfest hangover to ease off before i go training.

Grass / road long 1:33:27 [1] 13.0 km (7:11 / km)
ahr:128 max:153 shoes: Asics 3

Such a long boring run. Training as a cross country runner must be sooo boring. I aimed for 110mins but cut it early because my body and head were just wrecked. Good thing i thought to bring my bus ticket with me.

Friday Oct 16, 2009 #

S & C 25:17 [0]

Upper body.

Road biking 42:00 [1] 12.56 km (3:21 / km)
ahr:113 max:139 shoes: Specialised

About 2 stops on route. One of those was the following strength training.

S & C 12:00 [0]

Lower body.

Stretching 18:00 [0]

Thursday Oct 15, 2009 #

Road biking warm up/down 18:04 [2] 4.8 km (3:46 / km)
ahr:128 max:146 shoes: Specialised

Orienteering 1:03:28 [2] *** 6.89 km (9:13 / km)
ahr:148 max:175 shoes: Olway 2

50:50 in terrain and on trails around 3rock. Goddamn mist was in again.
Tried to find a route up through the rough open, hit a wall of goarse, fail. Tried to find a route up the hill i did hill reps with Ruairi 2 years ago and beyond to the masts, too much resistance in the goarse and ferns after the forest, fail.

Map

TT: 426m, 3:52.

Road biking warm up/down 12:44 [1] 4.25 km (3:00 / km)
ahr:101 max:123

Wednesday Oct 14, 2009 #

S & C 15:39 [0]

Upper body.

Road biking warm up/down 29:17 [2] 6.83 km (4:17 / km)
ahr:131 max:157 shoes: Specialised

Niall passed me out on the steep part on his single speed. Why oh why use a single speed up that hill? Respect.

Trails 1:03:05 [2] 9.61 km (6:34 / km)
ahr:151 max:170 shoes: Asics 3

Ticnocturnal trail run with Niall, Gerard, Kevin, ColmM and Kieren.
Shins were sore but lesser so than last night.

Road biking warm up/down 15:41 [1] 5.33 km (2:57 / km)
ahr:113 max:133 shoes: Specialised

Tuesday Oct 13, 2009 #

Orienteering 1:03:27 [2] ** 7.29 km (8:42 / km)
ahr:166 max:182 shoes: Olway 2

Terrain run from Cruagh car park up to Glendoo mountain and back. 44mins in terrain, the first 9mins and last 10mins were on trails. Both shins were sore on the cool down on the trails. It could be from the terrain running i'm not used to.

Again the semi open heather patch i started in was full of deer and even though i know they'll run when they hear me i can't help but wonder if i'll run upon some pregnant mother or angry father that will just kick my ass. I don't know!
Approaching the summit of Glendoo it was very moist in the air or foggy. It made it difficult to return the same way i ran up. Next time bring a compass.

http://www.mapmyrun.com/view_route?r=2271255461953...

Monday Oct 12, 2009 #

Road biking (morning) 30:00 [1] 10.36 km (2:54 / km)
ahr:122 max:144 shoes: Specialised

Grass / road (evening) 1:03:32 [2] 11.0 km (5:47 / km)
ahr:147 max:163 shoes: Asics 3

Down to Kilbogget and back. By the end both shins were a little sore, and my legs were a little too tired. I perhaps could have stopped the run early.

S & C (evening) 17:08 [0]

Upper body.

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