Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m				load
O-training	10	11:36:31	45.8	(15:12)	73.71	(9:27)	2941	68 /	83c	81%	204.1
Orienteering	6	7:42:21	33.56	(13:47)	54.01	(8:34)	2124	67 /	75c	89%	188.3
Running (road)	11	7:17:43	37.32	(11:44)	60.06	(7:17)	2113				176.6
Commuting	3	1:20:04	10.82	(7:24)	17.41	(4:36)	431				8.0
Total	23	27:56:39	127.5	(13:09)	205.19	(8:10)	7609	135 /	158c	85%	577.0

2:26

0:00

» now

Tuesday Jun 29, 2010 #

Orienteering race 1:05:00 [2] **** 6.1 km (10:39 / km) +300m 8:33 / km
spiked:7/10c shoes: Jalas FLX

died, just suffered the whole way round, i was wrecked apparently. strangely i kept coming to the controls right behind neil for almost every one after 3! im gonna rest 2moro

Monday Jun 28, 2010 #

4 PM

O-training 57:41 [2] **** 6.57 km (8:47 / km) +235m 7:27 / km
ahr:116 max:171 spiked:14/18c shoes: Jalas FLX

I was tired... i was just slow to the first one and then i wasnt really into the orienteering. kept stopping short cause it was 1:15000 also i wasnt confident enough in myself to be just running in and spiking the controls. it was a nice area in a thunderstorm though and when the for came down it was great fun!

Running (road) warm up/down 14:52 [3] 1.59 km (9:21 / km) +250m 5:14 / km
ahr:156 max:173 shoes: Jalas FLX

jogged up to the start with andrew and mattew crane. more like a hill run than a warm up to be honest

Running (road) warm up/down 5:12 [1] 0.71 km (7:19 / km) +3m 7:09 / km
ahr:81 max:102 shoes: Jalas FLX

jogging back to the car

Sunday Jun 27, 2010 #

11 AM

Commuting 14:40 [1] 2.91 km (5:02 / km) +122m 4:10 / km
ahr:129 max:160

cycled up to do a middle training course

O-training 54:07 [2] 6.5 km (8:20 / km) +325m 6:40 / km
ahr:127 max:165 spiked:3/3c shoes: Jalas FLX

running a middle distance training course, fell and broke my GPS so i put it in my pocket. i was then pressing lap on it and taking it out and i think the bicycle lock key fell out :( ran backwards and forwards along my route and back to the start thinking maybe i hadnt put it in my pocket ever but couldnt find it. didnt get masses of o-training done and then ran home. not a good day...

3 PM

O-training 1:16:29 [2] **** 7.68 km (9:58 / km) +546m 7:21 / km
ahr:141 max:171 spiked:15/18c shoes: Jalas FLX

went out training again jogged up to the star with Andrew and Ciara. did a small bit of walking around looking around and then took it handy around the course. mostly pretty good one or two lapses in concentration meant i made parallel errors. also reading control descriptions is important.

Saturday Jun 26, 2010 #

3 PM

Commuting 24:30 [1] 4.15 km (5:54 / km) +122m 5:09 / km
ahr:114 max:149

cycled to Iladalen for some training, checked out number one to see what i would have at the control circles and the answer was kites which was great. also my two maps didnt join up quite so i got confused in the middle part

Running (road) warm up/down 3:11 [1] 0.47 km (6:46 / km) +17m 5:44 / km
ahr:119 max:126 shoes: Jalas FLX

Jogged to the start... it doesnt really count as a warm up neil i know but i had cycled already, so i was warm, even though as the two ladies i witnessed meeting had a conversation that went like:
"nice summer's day isn't it!"
"NO! its ice cold!" *laughs*
(translated from norwegian)

O-training 1:11:19 [3] **** 9.61 km (7:25 / km) +349m 6:17 / km
ahr:162 max:173 spiked:12/13c

Ran the WOC training course that had kites out and everything. it was really nice. and my orienteering was pretty decent to be honest. was really run. the marshes were tough to run in though.

Commuting 13:57 [1] 3.67 km (3:48 / km) +56m 3:32 / km
ahr:132 max:166

cycled home, actually knew where to go this time!

Friday Jun 25, 2010 #

9 AM

Commuting 17:32 [1] 3.38 km (5:11 / km) +105m 4:30 / km
ahr:131 max:164

cycled up the road to a place where i would run some o-intervals

Commuting 9:25 [1] 3.3 km (2:51 / km) +26m 2:45 / km
ahr:138 max:160

cycled home, absolutely saturared, considered jumping in a lake cause it wouldnt make any difference but didnt in the end.

O-training 55:08 [4] **** 6.23 km (8:51 / km) +137m 7:58 / km
ahr:155 max:178 spiked:12/14c shoes: Jalas FLX

o-intervals 10x legs of about 200m in a star. then i did a short 4 control course back to the bike. it was great fun.

Thursday Jun 24, 2010 #

5 PM

O-training 1:08:40 [2] 7.84 km (8:46 / km) +223m 7:40 / km
ahr:151 max:176 shoes: Jalas FLX

Trondheim went for a run in the forest near Mike's house. very nice. I like norway. The open marshes were kinda cool and nice to run on. its also ia god thing i seem to be able to run up hills cause there are quite a few of them around

Wednesday Jun 23, 2010 #

Note
(rest day)

up at 5 for a plane, weird plane with only 5 people on it i might add, horribly uncomfortable the whole way, turns out one of the 5 was oystein kvaal osterbo and i had a chat with him. got to mike longs house, went shopping after trying to open the agrage and failing horribly. then ate and slept cause i was shattered. feel better now after that but it got late all of a sudden

Tuesday Jun 22, 2010 #

5 PM

Running (road) warm up/down 10:02 [2] 1.96 km (5:07 / km) +42m 4:38 / km
ahr:140 max:154 shoes: Jalas FLX

warm up

Running (road) warm up/down 7:58 [2] 0.86 km (9:16 / km) +10m 8:46 / km
ahr:145 max:172 shoes: Jalas FLX

strides and stuff

Running (road) intervals 18:13 [5] 3.28 km (5:33 / km) +23m 5:22 / km
ahr:177 max:191 shoes: Jalas FLX

9x1min 1min rest. its a lot harder with lots of other people around... good session though, 280m every time

Running (road) intervals 8:00 [2] 1.0 km (8:00 / km) +4m 7:51 / km
ahr:137 max:141 shoes: Jalas FLX

warm down

Sunday Jun 20, 2010 #

6 AM

Orienteering race 2:26:57 [4] 16.2 km (9:04 / km) +426m 8:01 / km
shoes: Jalas FLX

this was long, too long for to write an any way detailed report on.

ill write something in a while

Saturday Jun 19, 2010 #

Event: Jukola Relay Kytäjä-Jukola 2010

Note
(rest day)

running last leg on sunday, maybe ill go for a jog in the morning to loosen out the legs, we'll see (wrote this on friday)

Friday Jun 18, 2010 #

Note
(rest day)

travelling to jukola today, some packing, some shopping, some cleaning, some being on a boat

Thursday Jun 17, 2010 #

11 AM

Running (road) warm up/down 15:27 [2] 2.24 km (6:54 / km) +53m 6:10 / km
ahr:121 max:149 shoes: Jalas FLX

jogged out to flottsbro for some o-training

O-training 1:03:00 [3] **** 6.56 km (9:36 / km) +324m 7:42 / km
ahr:145 max:165 spiked:12/17c shoes: Jalas FLX

running an old course around flottsbro. luckily the tags still hadnt been taken in so it still even had controls! wasnt going too fast but still it was tricky

Running (road) warm up/down 12:46 [3] 2.0 km (6:23 / km) +65m 5:29 / km
ahr:146 max:169 shoes: Jalas FLX

the problem with living at the top of a hill is that your warm down is intense! (for a warm down)

Wednesday Jun 16, 2010 #

5 PM

O-training 1:50:27 [2] 11.27 km (9:48 / km) +360m 8:27 / km
ahr:136 max:167 shoes: Jalas FLX

well it was a long run with a map where i just ran to places so it was orienteering training. nice to be back in swedish forests. i enjoyed this

Tuesday Jun 15, 2010 #

5 PM

Running (road) warm up/down 16:18 [2] 1.48 km (11:01 / km) +55m 9:18 / km
ahr:138 max:161 shoes: Jalas FLX

warm up before intervals. just joggin to the start

Running (road) warm up/down 10:37 [2] 1.18 km (9:00 / km) +11m 8:37 / km
ahr:150 max:171 shoes: Jalas FLX

running school literally translated... doing funny things with your stride and whatnot

Running (road) intervals 27:54 [5] 4.32 km (6:27 / km) +67m 5:59 / km
ahr:165 max:185 shoes: Jalas FLX

4x4min intervals in the forest. very, very tough work. was wrecked after. maybe went out a bit hard on the first one

Running (road) warm up/down 8:35 [2] 1.26 km (6:49 / km) +17m 6:23 / km
ahr:134 max:140 shoes: Jalas FLX

jog back to the club house

Sunday Jun 13, 2010 #

9 AM

Running (road) warm up/down 13:49 [1] 2.36 km (5:51 / km) +62m 5:11 / km
ahr:128 max:140 shoes: Asics Gel

putting out tags before some sprint training.

O-training 50:54 [5] 7.44 km (6:50 / km) +240m 5:54 / km
ahr:160 max:188 shoes: Asics Gel

sprint intervals. there were 8 of us there. Dave, Christian, Ger, Cillin, Colm M, Jonathon & Laurence. We started in two waves, the small guys first and the rest of us 15 sec later, first and last in the appropriate wave gaining promotion or demotion. In trinity Christian had planned and he found all the little nooks and crannys, and put controls in them. quite a few of us ended up on the wrong level or the wrong side of the wall. Dave's intervals around grafton st. area and then Temple bar were more route choice but it hurt...

Running (road) warm up/down 11:19 [1] 1.36 km (8:19 / km) +70m 6:37 / km
ahr:129 max:142 shoes: Asics Gel

jogged back to the frisbee pitch from temple bar, picked up a few of christians genius controls (they were o-kites printed on a piece of paper with double sided tape in the back) along the way. Then jogged back to the car. a good day

Saturday Jun 12, 2010 #

5 PM

Running (road) long 1:29:04 [2] 7.1 km (12:33 / km) +375m 9:55 / km
ahr:124 max:152 shoes: Asics Gel

tagging an checking control sites in hollywood

Friday Jun 11, 2010 #

11 AM

Running (road) tempo 39:54 [2] 6.06 km (6:35 / km) +189m 5:42 / km
ahr:133 max:148 shoes: Asics Gel

bit of a run

Thursday Jun 10, 2010 #

4 PM

O-training 1:28:46 [1] 4.01 km (22:08 / km) +201m 17:42 / km
ahr:87 max:128 shoes: Jalas FLX

trained gina in some contours. better late than never...

Wednesday Jun 9, 2010 #

Note

Went to the physio today. first she says I have scoliosis... but its only muscular so some stretching and exercises will fix it in a while. should do pilates in august aparently

7 PM

Running (road) race 50:07 [5] 9.54 km (5:15 / km) +367m 4:24 / km
ahr:172 max:181 shoes: Jalas FLX

a tough hill run, kept it a bit handy in the beginning and powered up the steep last hill and dropped conor. the last 800m were flat out tough, hit the track with 3 other guys, puked at the end then

Monday Jun 7, 2010 #

10 AM

Orienteering race 1:17:14 [3] **** 9.47 km (8:09 / km) +426m 6:39 / km
ahr:161 max:171 spiked:26/28c shoes: Jalas FLX

day 3 chasing start. saw ralph koerner on the way to 2, and every control until 15. i missed that and 16 as well but passed him when he missed 19 and went way up the hill. we had an epic walking race up the hill and he was right behind me at 23, but i dropped him down through the marsh to 24 and up over to 25. the last control was in the wrong place and i was super worried he was right behind me but it turns out i had comprehensively dropped him.
im fairly sure the map at 10 was dodgy

http://tullingesk.se/kartarkiv/show_map.php?user=R...

Sunday Jun 6, 2010 #

12 PM

Orienteering race 1:27:18 [3] *** 10.27 km (8:30 / km) +364m 7:13 / km
ahr:164 max:174 spiked:20/21c shoes: Jalas FLX

Day 2. died if there was the slightest incline but orienteering was nearly perfect. more hill work needed...

http://tullingesk.se/kartarkiv/show_map.php?user=R...

3 PM

Running (road) 30:42 [2] 3.28 km (9:22 / km) +75m 8:24 / km
shoes: Jalas FLX

we went out looking for gina,..

Saturday Jun 5, 2010 #

Orienteering race 46:00 [3] *** 5.1 km (9:01 / km) +250m 7:15 / km
spiked:14/16c

viscous course with the climb. i died but orienteering was good

http://tullingesk.se/kartarkiv/show_map.php?user=R...

Wednesday Jun 2, 2010 #

7 PM

Running (road) race 43:43 [4] 8.01 km (5:27 / km) +361m 4:27 / km
ahr:170 max:178 shoes: Asics Gel

on the way up I was with Shea and was like hes running slow and then he looked around, saw where he was and took off. Brian passed me near the first kinda crest, then conor. I suffered up the whole hill behind them and conor got away near the top. Calves were burning sooooo much. Hit the top, ran flat out down the hill and could feel myself recovering even though i was still hurting. Caught brian, passed him easily. was gaining like crazy on conor, passed some others who just seemed shocked as i flew passed them. coming up to the last little hill, conor looked back and saw me and then he went harder and i couldnt get that last bit on him. I looked back and there was no one for like 200m behind me so i didnt even have anyone to push me. Shouted advice at paul smyth as he tried to descend and finished not being very happy with how I had run

Tuesday Jun 1, 2010 #

6 PM

Orienteering race 39:52 [4] 6.87 km (5:48 / km) +357m 4:36 / km
ahr:171 max:181 shoes: Jalas FLX

Note: I havent uploaded to map anywhere since it's really bad and the GPS tracks pretty much dont correspond to where i went. Seamus went out... Conor was standing in the first start box... about a minute and a half after seamus conor went for the start box. Screw starting order. Colm, myself and Niall E. dart to the start box. I miss picking up my map. turn around to pick it up but Colm is standing on it while he picks up his so i wait for him to run off and then take it and flake it off down the track after Colm and Conor with Niall right behind me.

Conor cut into the forest early, foolishly i would say, then Colm a bit later then me and niall even later, we all could see the exact tree it was on and it was full speed. Conor punched, colm punched... but he didnt, the box came off in his hand so he ran away punching it! "come back here with that" I shouted at him, he dropped it on the ground so i punched it while handing it back to niall who was standing at the control. Then me and niall took off after Conor and Colm. Conor headed straight for the green and left me thinking "eejit". I ran up the road, gaining time on Colm and Niall who went through the forest. I cut in then and spiked number 2 in first place.

There was a huge unmarked ride heading straight towards 3, so i took that. Ran past the crags with green and I see Seamus standing looking very confused beside the knoll I was sure the control would be on. "hmmm somethings not right here..." I let up off the gas a bit and started to look around. I could hear the boys bashing through the forest slow as well. NO sign of the control anywhere. We all grind to a stop... I glanced at my map... its not on the right knoll. "where the hell is it?" I look around, everyone is looking at everyone else, colm darts in one direction, everyone looks to see if he can see it... nothing. The Niall went for it back in the direstion we had come from, a moment while I triangulates his path and bam I see it. punch right behind Niall thinking "well, shea will be pissed"

Hit the road to 4. No sign of colm cause he took some silly route. Shea breezed past me but then was slow into the control. I saw him over to the left, someone else to the right and thought to myself "its straight, isnt it", and then proceeded to fall over the cliff it was at the bottom of, and take the lead again.

5 was boring, adn after that nothing really hugely interesting happened until number 18, where at this point Colm & Shea had dropped me and I had dropped Niall and Conor. Colm & Shea ran into a load of thorns for some reason. Shea got really lost and then I just ran up behind colm as he beat a way into the control. Then he was a real prick as we hit the track to 19 cause he just teased me and then ran really fast and dropped me and I just continued to suffer along and eventually came into the finish 50 seconds down on colm with no sign of anyone else behind us

Long - Splits

« Earlier | Later »