Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 30 days ending Apr 30, 2010:

	activity	#	time	miles		km		+m				load
	Running (road)	15	8:41:46	58.01	(9:00)	93.36	(5:35)	1628				144.9
	Commuting	16	7:52:46									52.1
	Orienteering	9	7:46:07	45.94	(10:09)	73.94	(6:18)	1641	159 /	187c	85%	272.8
	Strength	3	1:56:17									23.3
	O-training	2	1:42:33	6.43	(15:57)	10.35	(9:54)	419	25 /	25c	100%	25.3
	Stretching/Rehab	1	7:51
	Total	37	28:07:20	110.39		177.65		3688	184 /	212c	86%	518.3
	[1-5]	37	27:59:29
averages - sleep:8.5 rhr:46

2:39

0:00

» now

Thursday Apr 29, 2010 #

9 AM

Commuting 35:00 [1]

cycled to and from the RDS today cause thats where my test was...

1 PM

Note

ok, just back from my first exam. have just eaten. going running in an hour... (this is what im doing instead of studying!)

3 PM

Running (road) warm up/down 12:08 [2] 2.35 km (5:10 / km) +56m 4:37 / km
ahr:133 max:145 shoes: Asics Gel

feeling pretty good, jogged out to the polo pitch but it was being cut so i ran to beside the zoo, same as last week.

Running (road) intervals 17:33 [4] 3.73 km (4:42 / km) +8m 4:39 / km
ahr:170 max:180 shoes: Asics Gel

15x200m in 40s. 35s rest.
this was tough. and there was a bit of a head wind in one direction which defintely didnt help... was really consistent doing them in 40 though, i was happy with how i was running

Running (road) warm up/down 10:49 [2] 1.87 km (5:47 / km) +84m 4:43 / km
ahr:139 max:146 shoes: Asics Gel

jog back to the house. pretty tired

Wednesday Apr 28, 2010 #

Note

didnt leave the house today...

Tuesday Apr 27, 2010 #

Note

hah, it was suddenly 3 o'clock and i realised I hadnt trained or eaten lunch cause of this study crack. might see if i cant get a run in after the DUO agm...

Commuting 25:00 [1]

Monday Apr 26, 2010 #

Note
(rest day)

study, study, study. damn tests

Sunday Apr 25, 2010 #

10 AM

Orienteering race 28:14 [5] ** 5.93 km (4:46 / km) +33m 4:38 / km
spiked:18/18c shoes: Jalas FLX

IOC relays. one of the easiest orienteering courses I have ever run (when it was supposed to be full technical difficulty) lost no time whatso ever. completely running speed. control flow was perfect cause it didnt require anything except to keep running. We did win the relays however (shea, me colm) beating the corko team. I went out 25 secs down on marcus. I wanted to take him. was almost right up with him at no. 2 but then he had a shorter gaffle so he got away again. I was gaining again on the way to 5, and he ahd a shorter gaffle... then i saw him miss 6 slightly and I was back on him punching 8 just seconds behind. then he had a shorter gaffle. he got away then and i just couldnt get any more back on him as he upped the pace. then finally on the last loop he had a longer gaffle and i gained back time so in the end i dropped 30 secs to him and sent colm out just under a minute behind bill. He ran fast and cleanly to make us Irish relay champions!!!!

didnt wear my heart rate monitor cause my chest was really sore. pity...

Saturday Apr 24, 2010 #

1 PM

Running (road) warm up/down 5:04 [1] 0.74 km (6:51 / km) +4m 6:40 / km
ahr:117 max:135 shoes: Jalas FLX

warm up. jogged up and down to get the blood flowing. not too much cause i didnt want to set off too fast. needed some energy to last the whole course

Orienteering race 1:28:04 [4] *** 14.92 km (5:54 / km) +71m 5:46 / km
ahr:168 max:181 spiked:25/28c shoes: Jalas FLX

IOC long. i found it long and fast. really was struggling to keep up the pace and it wasnt very technically hard. lost maybe 2mins but i dont think even that much. pretty much how i expected to come in the results considering the course. hope next year they get some nice hard map reading for more of it

Friday Apr 23, 2010 #

Event: Irish Orienteering Championships

7 PM

Orienteering race 17:31 [5] ***** 3.68 km (4:46 / km) +41m 4:31 / km
ahr:178 max:187 spiked:21/25c shoes: Asics Gel

IOC sprint. Ran decent enough. I was quite happy with my running speed in general but i made a mistake or two that was a bit costly. probably my best sprint performance ever!

Running (road) warm up/down 5:55 [1] 0.9 km (6:34 / km) +21m 5:53 / km
ahr:122 max:135 shoes: Asics Gel

warm down after the sprint with gerard butler

Thursday Apr 22, 2010 #

Note
rhr:45 slept:9.0 (rest day)

Wednesday Apr 21, 2010 #

Commuting 25:00 [1]

Note
rhr:45 slept:8.0 (rest day)

Tuesday Apr 20, 2010 #

Note
rhr:44

6 PM

Running (road) warm up/down 16:01 [2] 3.03 km (5:17 / km) +25m 5:04 / km
ahr:133 max:142 shoes: Asics Gel

warm up. forgot my stakes so i had to go back and get them, then the polo pitch was being used so i had to go further before i could start

Running (road) intervals 20:01 [4] 4.09 km (4:54 / km) +47m 4:38 / km
ahr:165 max:186 shoes: Asics Gel

10x300m in 62s 58s rest. this was tough but i did it. happy with how i ran. some silly dog tried to attack me while i was running though. i kicked him in the chin and that was the end of that but my heart rate does funny things around there

Running (road) warm up/down 13:29 [1] 2.32 km (5:49 / km) +34m 5:25 / km
ahr:152 max:176 shoes: Asics Gel

warmed down home. tired but happy

Monday Apr 19, 2010 #

10 AM

Commuting 25:00 [1]

1 PM

Strength 44:46 [2]
shoes: Asics Gel

side step ups 10kg reps: 30 30 25
one arm row 22.5kg reps: 20 20 20
vmo step up 10kg reps: 30 30 30
seated ext rot 3kg reps:15 12 12
split squat 10kg reps: 17 15 16
trap 3 raise 4kg reps: 20 20 20
good session. legs felt it. increased the reps and decreased the weight and changed the order for some variation. In future I think i should do that all the time since I was more tired for the split squats than i normally am.

Sunday Apr 18, 2010 #

11 AM

Running (road) warm up/down 2:59 [2] 0.41 km (7:17 / km) +14m 6:14 / km
ahr:136 max:153 shoes: Jalas FLX

warm up!

Orienteering race 1:16:10 [3] 11.7 km (6:31 / km) +483m 5:24 / km
ahr:160 max:174 shoes: Jalas FLX

awful... don't make me talk about it.... had a trajedy when I just wasnt paying attention and lost 5 mins. maybe was a bit tired after yesterday.

2 PM

Running (road) warm up/down 6:32 [1] 0.87 km (7:31 / km) +45m 5:58 / km
ahr:117 max:126 shoes: Jalas FLX

warm down

Brown - Splits

Saturday Apr 17, 2010 #

6 AM

Commuting 45:00 [1]

cycled to and from halls for some reason, quit early in the morning...

10 AM

Commuting 25:00 [1]

4 PM

Running (road) long 1:29:24 [2] 17.0 km (5:16 / km) +314m 4:49 / km
ahr:149 max:169 shoes: Asics Gel

long run in the park. another nice sunny day and a nice run. went clockwise around this time including a loop of the munich hills and around the hospital and arond the furry glen some weird way for extra climb. felt pretty good apart from an odd desire to stop after 75 mins but it went away after about 30 seconds. during the run I saw, a film crew setting up for something or other, a group of guys testing microwave antenae with a cherry picker, a boat race on the liffey and a guy fishing in a pond, and i mean a little tiny pond...

Friday Apr 16, 2010 #

3 PM

Commuting 12:30 [1]

4 PM

Strength 26:45 [2]
ahr:126 max:163 shoes: Asics Gel

side step ups 14kg
one arm row 22.5kg
split squat 14kg
trap 3 raise 4kg
didnt do
vmo step up 12kg
seated ext rot 3kg
since the gym closed early cause trinity ball was on. still was a good session though. I was happy that i actually managed to make myself do it!

Commuting 19:16 [1]
ahr:101 max:136

Thursday Apr 15, 2010 #

7 PM

Running (road) warm up/down 11:24 [2] 2.21 km (5:10 / km) +14m 5:00 / km
ahr:134 max:143 shoes: Asics Gel

warm up before intervals. bit tired in the legs after yesterday but feeling pretty good. weird kinda pain in my legs but im sure its fine

Running (road) intervals 21:12 [3] 4.4 km (4:49 / km) +13m 4:45 / km
ahr:161 max:178 shoes: Asics Gel

10x300m in 64s 58s rest. strangely easy... must keep making rest shorter... one direction was harder than the other though. I think there was a wind from some direction. I guess the last day it was really wet and muddy...

Running (road) warm up/down 11:02 [2] 1.96 km (5:38 / km) +27m 5:16 / km
ahr:143 max:172 shoes: Asics Gel

warm down back to the house after intervals. feeling tired

Wednesday Apr 14, 2010 #

Commuting 48:00 [2]

raced a guy who was down on his tri-bars from harcourt to rathmines, wasnt that easy. had a similar race on the way back up to mine

7 PM

Running (road) warm up/down 12:38 [2] 1.61 km (7:51 / km) +42m 6:56 / km
ahr:119 max:157 shoes: Asics Gel

warm up before the hill run. jogging around randomly really

Running (road) warm up/down 14:24 [2] 1.76 km (8:11 / km) +30m 7:32 / km
ahr:131 max:174 shoes: Asics Gel

warm down after the hill race. jogged up to the steps and stretched there for a while. then back to the finish

Running (road) race 32:58 [5] 6.48 km (5:05 / km) +295m 4:09 / km
ahr:175 max:184 shoes: Asics Gel

first wednesday hill run. quite happy with my run overall. hit the firest ascent hard and felt for a min or two i had gone a bit too hard but the top came quickly and i managed to keep going over it. relaxed on the short descent and then pushed it all the way to the real top. sat in behind mike long on the next descent for a min or so but he slowed down so i shouted encouragement at him and then passsed him. I saved just the right amount for the last little uphill and passed 2 guys on it. The last descent was technical. so much fun, flying through the bends, gaining places but i kept hearing footsteps behind me and was like who is that? but didnt have time to check. hit the steps, there were those footsteps again and onto the gentle sloping road bam theres colm moran. we both ran past kev o'riordan but i had no idea where the finish was going to be. I hing on but i had to leave him go cause i couldnt keep going when i didnt know how far it was. i was right in the end i think. i would have dies trying to take it to the finish. happy overall really. my climbing was quite good really. should push even more coming down possibly.

Tuesday Apr 13, 2010 #

4 PM

Running (road) tempo 30:24 [3] 6.68 km (4:33 / km) +46m 4:24 / km
ahr:154 max:172 shoes: Asics Gel

Ran with Niall randomly. really nice weather. quality run. just felt good. flowed along nicely!

Monday Apr 12, 2010 #

Commuting 40:00 [1]
rhr:48

Sunday Apr 11, 2010 #

Note
rhr:48

finally did up my routes from the JK on quickroute today... here is an extract from the relay. The control which lost it for the second CNOC team. I dunno what i was at, never mind how this is possible... http://roaraces.wdfiles.com/local--files/start/rel...

3 PM

Running (road) long 1:29:44 [2] 16.68 km (5:23 / km) +302m 4:56 / km
ahr:150 max:168 shoes: Asics Gel

long run in the sun. The park was really full of people. I did a lap including an extra loop of the furry glen and a lap of the munich hills

Saturday Apr 10, 2010 #

11 AM

O-training 38:53 [2] 2.75 km (14:08 / km) +178m 10:41 / km
ahr:130 max:173 shoes: Jalas FLX

went CNOC training on kanturk/scarr today. good session. putting out controls and getting to the start

O-training 47:43 [3] **** 6.06 km (7:52 / km) +182m 6:51 / km
ahr:157 max:177 spiked:19/19c shoes: Jalas FLX

5 loops 1-2k each. longish legs( contour only and corridor), control picking(contour only) and window-o

2 PM

Orienteering race 35:16 [4] **** 5.04 km (7:00 / km) +137m 6:10 / km
ahr:173 max:182 spiked:19/21c shoes: Jalas FLX

3 butterfly loops. ran the first two too hard, hit the start of the 3rd at the same time as colm but we both had to wait for maps. I went out first he nearly caught me but made a mistake so i stayed ahead of him. I was wrecked at the end of it

O-training 15:57 [2] 1.54 km (10:21 / km) +59m 8:42 / km
ahr:144 max:162 spiked:6/6c shoes: Jalas FLX

Picking up controls

Running (road) 21:11 [1] 1.65 km (12:50 / km) +23m 12:01 / km
ahr:116 max:144 shoes: Jalas FLX

getting back down

Friday Apr 9, 2010 #

Commuting 48:00 [1]

2 PM

Strength 44:46 [2]
ahr:117 max:159 shoes: Asics Gel

side step ups 12kg
one arm row 22.5kg
split squat 12kg
trap 3 raise 4kg
vmo step up 12kg
seated ext rot 3kg
legs well tired after. I really have to work on being more consistent about going to the gym!

Stretching/Rehab 7:51 [0]
ahr:78 max:110

I should stretch more...

Thursday Apr 8, 2010 #

Commuting 25:00 [1]

8 PM

Running (road) tempo 38:49 [3] 7.9 km (4:55 / km) +103m 4:37 / km
ahr:153 max:169 shoes: Asics Gel

Went for a run. First day i wasnt really i wasnt really tired since the JK. nice run around the loop. felt good really

Running (road) warm up/down 7:20 [2] 1.36 km (5:24 / km) +11m 5:11 / km
ahr:140 max:161 shoes: Asics Gel

ran to the shop straight after my actual run. needed breakfast!

Wednesday Apr 7, 2010 #

Commuting 25:00 [1]

Tuesday Apr 6, 2010 #

Commuting 25:00 [1]

Monday Apr 5, 2010 #

11 AM

Orienteering race 42:50 [4] ***** 7.15 km (5:59 / km) +101m 5:36 / km
ahr:169 max:179 spiked:19/21c shoes: Jalas FLX

JK relay. Trajedy at no.4 ran around in circles in the circle looking for it. then shea passed me out and i paniced. found it then missed 5 as a result. caught him back up and then passed him but I had a longer gaffle on the last loop and he left me. I lost it for the B team. eejit. must do more oing pracitce. was happy enough with running but could have been better.

Sunday Apr 4, 2010 #

Orienteering race 1:57:00 [4] ***** 15.9 km (7:22 / km) +520m 6:19 / km
spiked:21/31c shoes: Jalas FLX

JK Long. Braunton Burrows missed lots of controls with like 20 secs but it adds up on a 31 controls course. I was happy with that I ran the whole way and felt ok but really need to do some work in the control circle. was WRE so I couldnt run with my GPS

Day 3 Course 1 - Splits

Saturday Apr 3, 2010 #

12 PM

Running (road) warm up/down 6:44 [1] 0.84 km (8:01 / km) +9m 7:36 / km
ahr:130 max:144

Ran to the start

Orienteering race 42:13 [4] *** 6.01 km (7:01 / km) +207m 6:00 / km
ahr:170 max:182 spiked:17/23c

JK middle. Ran ok but found it really tough because it was really muddy. Would have been nice to have had an earlier start really. Was tired at the end. stood almost up to my waist in mud and legs were heavy after then (no. 2) took me a while to get into the orienteering, 2 or 3 controls so i dropped a small bit of time

Day 2 Course 1 - Splits

Friday Apr 2, 2010 #

3 PM

Running (road) warm up/down 10:54 [1] 0.81 km (13:27 / km) +34m 11:08 / km
ahr:123 max:155

ran around warming up/trying to sort out being able to run

Orienteering race 18:49 [4] **** 3.61 km (5:13 / km) +48m 4:53 / km
ahr:173 max:182 spiked:19/20c

JK Sprint. ran mens open cause i missed my start. I was pretty happy with my run really. Didnt kill myself round and managed to win for some reason. Felt good running which is really weird for sprints

Running (road) warm up/down 13:07 [1] 1.71 km (7:40 / km) +28m 7:05 / km
ahr:131 max:148

Warm down. looking for colm then jogged with him

Thursday Apr 1, 2010 #

Commuting 25:00 [1]

« Earlier | Later »