Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 30 days ending Sep 30, 2011:

	activity	#	time	miles		km		+m				load
	Running (road)	16	11:20:22	74.11		119.27		3042				202.7
	Commuting	8	2:25:47	2.29		3.68		18				12.6
	Orienteering	2	1:17:16	9.69	(7:58)	15.6	(4:57)	133	18 /	18c	100%	31.1
	Total	21	15:03:25	86.09		138.55		3192	18 /	18c	100%	246.4
	[1-5]	20	14:43:25
averages - sleep:17.5 rhr:49

1:36

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» now

Wednesday Sep 28, 2011 #

Note
slept:8.0 (injured)

was in pain last night and sleeping was difficult. im told i was whimpering while i slept

5 PM

Note

still really sore even with various painkillers and stuff loaded into me could be a pleasant few days!

Tuesday Sep 27, 2011 #

9 AM

Note
rhr:50 slept:8.5

6 PM

Commuting 11:47 [1] 3.68 km (3:12 / km) +18m 3:07 / km
ahr:118 max:131

cycle to Donore

Running (road) tempo 44:27 [2] 9.02 km (4:56 / km) +83m 4:43 / km
ahr:151 max:165 shoes: Asics 3020

Progression run with Donore. Did 15 mins easy, 10 mins steady, 5 mins clippy, 10 mins steady and then 5 mins of strides. It was a nice session good to mix up a run

Monday Sep 26, 2011 #

Commuting (road) 20:00 [0]
shoes: Basso

9 AM

Note
(rest day)

First day of college today. Total of zero lectures!

Sunday Sep 25, 2011 #

Note

might go for a 700m run later...

11 AM

Running (road) warm up/down 8:34 [1] 1.27 km (6:45 / km) +16m 6:21 / km
ahr:127 max:140 shoes: salomon speed cross

warm down

Running (road) warm up/down 9:59 [1] 1.85 km (5:24 / km) +50m 4:45 / km
ahr:122 max:137 shoes: salomon speed cross

Orienteering race 50:55 [3] 10.26 km (4:58 / km) +10m 4:56 / km
ahr:163 max:174 shoes: salomon speed cross

Come and try it event in Corcagh park. I wanted longer than the 5.5k long offered so i did the long and then the medium. was nice they were actually different enough and there were one or two route choices to make. was fun

Saturday Sep 24, 2011 #

6 PM

Running (road) 33:25 [2] 5.19 km (6:26 / km) +255m 5:10 / km
ahr:149 max:171

after getting up at 6 and timing for the whole day i was pretty tired and light was at a premium so i went for a run up sugarloaf. got some nice technical descending in too

Friday Sep 23, 2011 #

Note
(rest day)

Thursday Sep 22, 2011 #

Running (road) 10:00 [3]
shoes: Asics 3020

Commuting 40:00 [1]
shoes: Basso

9 AM

Note
slept:7.0

see, fluctuation!

6 PM

Running (road) warm up/down 15:24 [2] 2.99 km (5:09 / km) +55m 4:43 / km
ahr:141 max:158 shoes: Asics 3020

warm up to and around the lap

Running (road) hills 19:11 [4] 4.56 km (4:12 / km) +100m 3:47 / km
ahr:167 max:181 shoes: Asics 3020

munich hills lap x4 4:44, 4:48, 4:48, 4:53 90secs rest most of the the time except for one of them which was much longer. felt it on the last one i can safely say. fun though

Running (road) (recovery) 11:20 [2] 0.68 km (16:40 / km)
ahr:149 max:181 shoes: Asics 3020

recovery time

Wednesday Sep 21, 2011 #

11 AM

Note
slept:8.5

12 PM

Commuting 15:00 [1]
shoes: Basso

commuting

6 PM

Running (road) long 1:10:34 [2] 11.95 km (5:54 / km) +284m 5:17 / km
ahr:150 max:170 slept:8.5 shoes: salomon speed cross

ran around howth with colm. weather was really nice after a horrible day of wind and rain on the orienteering stall! felt a little heavy at the start but then started to feel really good. quite enjoyable

Tuesday Sep 20, 2011 #

8 AM

Note
slept:8.0

12 PM

Commuting 15:00 [1]
shoes: Basso

to and from college

6 PM

Running (road) warm up/down 15:06 [2] 2.92 km (5:10 / km) +58m 4:42 / km
ahr:143 max:159 slept:8.0 shoes: Asics 3020

donore. warm up with the guys to the start of the loop

Running (road) tempo 25:34 [4] 5.65 km (4:32 / km) +51m 4:20 / km
ahr:168 max:181 slept:8.0 shoes: Asics 3020

6km tempo, 1.5km laps with donore. (so they said anyways!)
took the first two just tipping along and then upped it slightly on the last two laps. fun enough felt alright a bit tired near the end. was happy with my time then in the end too

Running (road) warm up/down 12:38 [2] 1.98 km (6:23 / km) +23m 6:02 / km
ahr:143 max:158 slept:8.0 shoes: Asics 3020

just jogged about the place and came back to the club house

Commuting 14:00 [1]
shoes: Basso

to donore

8 PM

Commuting 10:00 [1]
ahr:125 rhr:45 slept:8.0 shoes: Basso

cycled home

Monday Sep 19, 2011 #

Note
rhr:45 slept:8.0 (rest day)

11 AM

Commuting 20:00 [1]
shoes: Basso

back to the daily college cycling

Sunday Sep 18, 2011 #

9 AM

Note
rhr:50 slept:8.5

woo less than 80kg

11 AM

Running (road) warm up/down 7:14 [2] 1.14 km (6:21 / km) +16m 5:55 / km
ahr:132 max:157 rhr:50 slept:8.5 shoes: salomon speed cross

warming up around the place

Orienteering race 26:21 [4] ** 5.34 km (4:56 / km) +123m 4:26 / km
ahr:173 max:182 spiked:18/18c rhr:50 slept:8.5 shoes: salomon speed cross

fingal scatter series 4. all the big names were there... (Shea, Colm Kev!) so it looked set to be exciting. then everyone took completely different routes from the start! i went vaguely the same way as colm though i took an extra one at the start. he was pulling away from me then came out of the forest just in front of me and then got furthere and further ahead. after getting 115 i could see he hadnt gone to 114 and i knew he was missing one cause he had dropped 119 as well . from 120 to 101 was through the forest was terrible, would have been much better to have gone the other way completely. saw colm arrive at the finish and then leave. shea was in though and angus tyner came over the bank as i was running to the finish. kev was panned on the ground too cause he had left one out! fun times anyway

map

Running (road) warm up/down 8:19 [1] 1.39 km (5:59 / km) +51m 5:03 / km
ahr:132 max:146 rhr:50 slept:8.5 shoes: salomon speed cross

did a lap of the pitches as a wrm down with shea and colm and kev

Saturday Sep 17, 2011 #

2 PM

Running (road) long 1:36:53 [3] 12.69 km (7:38 / km) +800m 5:48 / km
ahr:144 max:175 shoes: Asics 3020

went to do powerscourt ridge with colm, but i was a bit wrecked so i didnt go the whole way up djouce. felt it on the way back then. we got rained on pretty heavily on the mountain. then on the way home it was pretty serious as well saw jason reid doing a session up there

Friday Sep 16, 2011 #

6 PM

Running (road) (Recovery) 50:33 [2] 10.21 km (4:57 / km) +161m 4:35 / km
ahr:147 max:160 shoes: Asics 3020

tempo run in the park with colm in the evening. we did a nice loop around the pitches. i like training in the park

Thursday Sep 15, 2011 #

7 PM

Running (road) warm up/down 6:43 [1] 1.61 km (4:10 / km) +79m 3:21 / km
ahr:117 max:138 shoes: Asics 3020

warm up to the park with gina

Running (road) tempo 20:50 [4] 4.99 km (4:11 / km) +23m 4:05 / km
ahr:164 max:184 shoes: Asics 3020

had thought to do 4k, but then i reckoned i wouldnt be too far away from 20 mins for 5k so i decided to do 5k. faster than i normally run...

Running (road) warm up/down 2:43 [2] 0.47 km (5:47 / km) +15m 4:59 / km
ahr:152 max:161 shoes: Asics 3020

jogged home

Wednesday Sep 14, 2011 #

4 PM

Running (road) long 1:12:48 [3] 11.98 km (6:05 / km) +519m 5:00 / km
ahr:162 max:190 shoes: Asics 3020

went for a longer run with colm up on 3rock. twas a really nice day and we tested out some places we havnt been before out of curiosity. a nice run

Tuesday Sep 13, 2011 #

9 AM

Running (road) tempo 37:19 [3] 7.42 km (5:02 / km) +120m 4:39 / km
ahr:156 max:174 shoes: Asics 3020

first morning run with colm from my new apartment! let the fun times ensue

Wednesday Sep 7, 2011 #

11 AM

Running (road) tempo 49:14 [4] 10.01 km (4:55 / km) +112m 4:40 / km
ahr:165 max:187 shoes: Asics 3020

Went for a tempo inland. it got warmer and warmer as i went, hadnt realised how nice a sea breeze there was! and it was also really downhill on the way out. had hoped to get to this hill but it apparently was miles away. the return was tough with the breeze in my face. i think it got up to 33 degress today

Monday Sep 5, 2011 #

11 AM

Running (road) (Recovery) 28:05 [2] 4.59 km (6:07 / km) +99m 5:31 / km
ahr:130 max:146 shoes: Asics 3020

did my loop with gina but she was a bit de-hydrated so it was slower

Saturday Sep 3, 2011 #

12 PM

Running (road) tempo 23:29 [3] 4.71 km (4:59 / km) +73m 4:38 / km
ahr:158 max:182 shoes: Asics 3020

found a nice loop. just went around it nicely. warm today, around 27 degrees i think

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