Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 30 days ending Sep 30, 2015:

	activity	#	time	miles		km		+m	load
	Hill Walk	6	10:53:20	20.04		32.26		2804	40.6
	Running (road)	12	6:17:23	42.09	(8:58)	67.73	(5:34)	368	107.5
	Rock Climbing	5	5:00:00						57.0
	Cycling	2	4:50:48	58.82	(4:57)	94.66	(3:04)	1851	35.1
	Orienteering	3	3:44:30	20.54	(10:56)	33.06	(6:47)	883	98.0
	O-training	1	1:22:41	4.29	(19:15)	6.91	(11:58)	290	15.5
	Running (off-road)	1	1:11:53	6.74	(10:39)	10.85	(6:37)	436	16.9
	Stretching/Rehab	4	55:00
	Strength	1	15:00						3.0
	Total	31	34:30:35	152.54		245.48		6632	373.6
	[1-5]	28	27:41:01
averages - sleep:7.8

4:06

0:00

» now

Wednesday Sep 30, 2015 #

7 AM

Stretching/Rehab 15:00 [0]
slept:8.0

Strength 15:00 [2]

2x:
30s Wall squat
10x eccentric calf raises
30s plank
30s side planks
15s 2 leg bridge
2x10s 1 leg bridge
20 side leg raises
10 pushups

Tuesday Sep 29, 2015 #

Note
slept:7.5

6 PM

Running (road) warm up/down 21:07 3.37 km (6:16 / km)
ahr:126 max:166 shoes: Inov8 Road-X 255

warm up laps + drills and strides. Cold enough evening and left the jacket on for it, but was nicely warm at the end.

Running (road) intervals 25:29 5.45 km (4:40 / km)
ahr:169 max:184 shoes: Inov8 Road-X 255

6x 800m 75s rest

Went with the usual group, who said they'd be taking it slow. First one was ok, probably a bit faster than I wanted and then they took off so I was out the back immediately but still too fast. Toned it down a lot then, but still died on the last one. Need to be more realistic with the first ones.

2:58
2:53
2:58
3:04
3:03
3:05

Running (road) warm up/down 11:22 2.0 km (5:40 / km)
ahr:142 max:147 shoes: Inov8 Road-X 255

Few cool down laps. Then had a chat to James about getting a singlet for the weekend.

Monday Sep 28, 2015 #

Note

This is my provisional plan. I put my name down to do the Dublin Novice XC on Sunday so if I'm doing that it will change.

Monday: easy run
Tuesday: intervals
Wednesday: Strength + easy run
Thursday: long run
Friday: rest
Saturday: Crusaders hills
Sunday: ?

Sunday Sep 27, 2015 #

Event: Leinster League, Mullaghmeen

12 PM

Running (road) warm up/down 4:36 0.79 km (5:48 / km) +28m 4:56 / km
ahr:119 max:141 shoes: VJ Falcon

Quick jog to the start

1 PM

Orienteering race 1:13:00 10.26 km (7:07 / km) +356m 6:04 / km
ahr:171 max:179 shoes: VJ Falcon

Race report. I'll put up my GPS later.

Mullaghmeen LL1 - Brown
Started hard enough and just died a death. Legs wouldn't go uphill at the end and I lost a lot of time on 12 and 21 purely through lack of ability to move. The issue was my pacing I feel. When I felt ok I was running hard and then I was crashing hard. A tough run yesterday probably didn't help.

Report

Map

Brown - Splits

Saturday Sep 26, 2015 #

9 AM

Running (road) warm up/down 15:41 2.68 km (5:51 / km) +1m 5:51 / km
ahr:135 max:163 shoes: Inov8 Road-X 255

Warm up from the car to the start + a few strides

Running (road) race 20:24 5.01 km (4:05 / km) +38m 3:56 / km
ahr:179 max:188 shoes: Inov8 Road-X 255

St. Anne's parkrun.
Aim was for 20. I knew I wasn't as fit as last one of these. The course was backwards compared to last time which was fine. Started off fine on the 4mpk mark, just slighty above. Picked it up to the right speed. I could feel the body starting to struggle though and I slowly slowed down, even as I tried hard. 3km was slow and tried to just hang on for number 4 and run the last one fast but I was tightening up and couldn't keep the stride open. As normal enough for me my forearms got quite sore, even though it was warm. The first 500m of the last km I had nothing and could only pick it up with 500 to go. Bit dissappointed to not get 20 again, but a reasonable time when I consider my training recently.

km Splits
4:03
3:59
4:05
4:08
4:07

Looking at the splits in more detail, while my km splits look quite good, my 500m splits are all over the place, with 1.5 as low as 3:49. I need to work on that consistent pacing to run my best times.

Running (road) warm up/down 15:36 2.44 km (6:24 / km) +25m 6:05 / km
ahr:144 max:151 shoes: Inov8 Road-X 255

Warm down back to the car with a little extra to get up to 10k

Wednesday Sep 23, 2015 #

5 PM

Running (road) 47:52 9.11 km (5:15 / km) +77m 5:02 / km
ahr:119 max:119 shoes: Inov8 Road-X 255

Easy run in the park with Brian A. Just went out for a chat really and cruised along happy out. Body felt really good to be running again which was nice.

Went home had a quality lasagne and watched some rugby.

Tuesday Sep 22, 2015 #

5 PM

Cycling (turbo) 46:30 17.09 km (2:43 / km) +137m 2:37 / km
ahr:118 max:158 shoes: Cannondale CAAD8

Another go on Zwift as I was feeling super lazy. Just took it really easy and did one lap of the World Champs course.

Monday Sep 21, 2015 #

Note

What a terrible weekend for orienteering. Sunday was a lot better than Saturday however.

It looks to me like the cause of the nausea could be the anti-histamine tablets that I was taking all of last week. The first stomach pains on Friday came on relatively shortly after I took one. I stopped taking them on the weekend anyway though I don't feel 100% still on Monday. I'll take it easy at the start of this week

Monday: Climbing
Tuesday: easy run
Wednesday: today or Friday for a CNOC committee meeting
Thursday: crusaders thursday session
Friday: ?
Saturday: Crusaders hills
Sunday: Mullaghmeen LL

7 PM

Rock Climbing 1:00:00 [2]
shoes: Five Ten

Gravity climbing with Gina and Killian. Luke and Brian were also about.

Again focused on blacks, but I had done the easier ones last week. Got the super crimpy one by just stretching past all the crimps to a nice hold and then eventually did another one that had my forearms in bits. Then I flashed a blue, it wasn't a particularly hard one and had some more fun.

Sunday Sep 20, 2015 #

Event: Senior Home Internationals Relays

10 AM

Running (road) warm up/down 14:31 [2] 1.79 km (8:07 / km) +13m 7:50 / km
(sick) shoes: VJ Falcon

Stomach a lot better today. Simply because I ate as little breakfast as I thought I could manage, as long as possible before the race. i.e. 1/2 bowl of muesli + pain au chocolat.
I then had an energy gel 10 mins pre race and brought one with me.

Jog with Niall and then some strides and stuff.

Orienteering race 45:46 7.53 km (6:05 / km) +187m 5:24 / km
(sick) shoes: VJ Falcon

Running (road) warm up/down 7:51 [2] 0.94 km (8:22 / km) +22m 7:29 / km
(sick) shoes: VJ Falcon

Cool down with Niall. Not feeling the best, but a lot lot better than yesterday.

Saturday Sep 19, 2015 #

Event: Dales Weekend

9 AM

Running (road) warm up/down 6:45 [2] 0.87 km (7:47 / km) +26m 6:46 / km
(sick) shoes: VJ Falcon

Jog up to the start of the SHI Long. Stomach not in a happy place. Felt like I very much need to get sick. Legs felt ok though.

Orienteering race 1:45:44 [2] ** 15.27 km (6:56 / km) +340m 6:14 / km
(sick) shoes: VJ Falcon

SHI Long

This was awful. Stomach was a mess. Just wanted to get sick from the way to number 1. Managed to run ok as far as 3, and the orienteering was super easy. Some uphill to 4 then nearly killed me and when I did eventually get to 4 I stopped and was on my hands and knees for 30s or so trying not to throw up. I thought about retiring but it looked like I had gone most of the way out anyway so I suffered on. Orienteering was still relatively easy but all of my concentration was on not getting sick. Was running very slowly and legs felt terrible. Made a mess of 9 as I just ran in a direction without even looking at my map. For 10 I decided to run as hard as I could to make myself get sick and hopefully clear out my stomach. I didn't manage that. At 11 I took an energy gel. That actually settled me. Which made no sense. I then managed to have some energy and was just about able to overtake Olivia. I kind of ran then for 15, and 16 I felt like I was going places. This lasted until 19. On the way to 20 I was wrecked from having to deal with this for the whole race and I jogged up the hill. Another mistake at the end and Duncan Coombs flew past me on the run in.

Running (road) warm up/down 2:51 [2] 0.35 km (8:04 / km)
(sick) shoes: VJ Falcon

After sitting with my head between my legs for about 10 mins I tried to do a warm down lap. Got about 3/4 of the way around and had to stop and sit down a bit. Walked back to the car then.

Friday Sep 18, 2015 #

Note
(rest day)

Travelling to SHI. Stomach became very sore after lunch. Not sure why. Seemed to calm down when I ate dinner but was sore then again before going to sleep.

Thursday Sep 17, 2015 #

5 PM

Running (road) 23:34 3.91 km (6:01 / km) +23m 5:51 / km
ahr:132 max:151 shoes: Inov8 Road-X 255

Easy run to the park and a lap of the little park place. Body feeling good.

Wednesday Sep 16, 2015 #

Note
(rest day)

One of those rare days when I had to stay late in work. Had made plans then and didn't get a chance to run. Not too bothered this week as resting for SHI and I'll get a run tomorrow.

Tuesday Sep 15, 2015 #

Note

Woke up this morning and the wasp sting (at least I think that it's the cause, it is certainly the same place) I got last Monday when orienteering was super itchy. Big rash on my leg in the area around it. Did I mention it's really really itchy? Went to the doctor anyway and got some antihistamine's and cream and we shall see what happens. She said it was unusual but did look like an allergic reaction.

6 PM

Running (road) warm up/down 18:13 [2] 2.96 km (6:09 / km) +1m 6:09 / km
shoes: Inov8 Road-X 255

Few laps and some dynamics and strides. Not sure where my control descriptions holder is, which contains my HRM battery. I better find it before the weekend.

Running (road) intervals 15:28 [4] 3.61 km (4:17 / km)
shoes: Inov8 X-Talon 212

8x 400m 30s rest

My usual 2/3 session pre weekend of racing. Felt super great. Back with the old group and just felt like I was cruising. Really happy. The first one was a bit slow and then someone took it a bit hard on number 3 so me and another guy calmed it down.

88 84 82 84 85 85 84 85

Running (road) warm up/down 9:56 [2] 1.55 km (6:24 / km) +1m 6:23 / km
shoes: Inov8 Road-X 255

few laps cool down

8 PM

Stretching/Rehab 10:00 [0]

Stretching and rolling. Right calf is very tight.

Monday Sep 14, 2015 #

Note

A nice holiday week last week. Now back to work, though and easy week before SHI. Need to make sure the legs remember running, but not get tired.

Monday - easy run (20 mins) + climbing
Tuesday - intervals 2/3rd session
Wednesday - 40 min run
Thursday - 30 min run
Friday - Rest, travelling to SHI
Saturday - SHI Long
Sunday - SHI relay

8 PM

Rock Climbing (bouldering) 1:00:00 [2]
shoes: Five Ten

Gravity again.
Did my warm up and then there was a new black circuit so I was focused on them. Got 5 which was really nice and found a blue which I think is doable, though hard. Pretty happy with that.

Saturday Sep 12, 2015 #

11 AM

Rock Climbing 30:00 [1]
shoes: Five Ten

Trying out the climbing wall in Gresy-sur-Aix as it was free for a day. Really bad at the real climbing endurance.

1 PM

Hill Walk 1:32:20 3.71 km (24:54 / km) +734m 12:31 / km
ahr:113 max:135 shoes: Inov8 X-Talon 212

Last day in France. We were going to do some gardening but the weather looked like it was holding so we went for a quick walk up the Dent du Chat. It was super humid at the bottom and I was sweating buckets. Weather closed in and there was a bit of rain and it was super foggy with only ~10m visibility. Made the top pretty fun as we could see nothing. Still warm though.

Hill Walk 1:07:23 3.82 km (17:39 / km) +62m 16:20 / km
ahr:94 max:147 shoes: Inov8 X-Talon 212

Down the dent, not too intense. Went into Aix for a pizza after.

8 PM

Note

It was then dark after the pizza and the jaunt, but we still hadn't done the gardening so I took the lamp and pointed it out the window. While it rained gina sewed the grass while I raked and then I planted the multicoloured heathers we had bought at the market. Who knows how good a job I did or didn't do!

Thursday Sep 10, 2015 #

9 AM

Cycling (Road) 4:04:18 77.57 km (3:09 / km) +1714m 2:50 / km
ahr:120 max:166

Up le revard from Aix then down through Les Cheraines and Cusy. Really nice day out.

The climb up Le Revard really is tough. I stayed with Gina until Trevignin and then I pushed it on to the top. Legs pretty tired at the summit. Had a crepe and a white hot chocolate on the top. The descent to Les Cheraines was on fantastic roads and lovely sun, with some nice hairpins and was super enjoyable. The only issue was we arrived there at 2 and the boulangerie was closed until 3. Kept going as far as Cusy, 2 smaller climbs to do which were not bad, though one was gravelly, being resurfaced and stopped there for a french sandwich. Then back to Aix and to the beach for a swim.

Wednesday Sep 9, 2015 #

10 AM

Hill Walk 2:15:17 5.76 km (23:28 / km) +956m 12:50 / km
ahr:109 max:154 shoes: Asics GT 1000

Les Grandes Moulins 2495m

Started at 1700m which is a nice high start really. Lovely walk through some alpine meadows as far as a refuge with great views up the valley. Ground sloped up then and we climbed around the corner into a nice hanging valley. Almost missed the junction and it got steeper again. Had lunch on an arête at 2222m! The last bit was pretty steep then but the reward was great serious views. The top was real interesting too with small boulders scattered on it.

12 PM

Hill Walk 1:51:37 5.74 km (19:26 / km) +101m 17:52 / km
ahr:101 max:138 shoes: Asics GT 1000

The descent. Coming off the top was hairy enough and slow going. Very enjoyable walk balk down the valley.

Tuesday Sep 8, 2015 #

11 AM

Hill Walk 45:00 [1]
shoes: Asics GT 1000

Walk to the foot of P'tchi via ferrata. Absolutely spectacular walk, with amazing views of the river and the valley. The only day I didn't bring my phone for pictures due to not wanting to drop it off the via ferrata.

Rock Climbing (via ferrata) 1:30:00 [2]
shoes: Asics GT 1000

Via Ferrata P'tchi

This was pretty scary and some tough moves. Got pretty pumped and had plenty of adrenaline but was really fun. One super sketch move on the slippiest piece of rock I have ever seen but apart from that was mostly doable. Tiring though.

Monday Sep 7, 2015 #

9 AM

Running (road) warm up/down 12:51 1.24 km (10:20 / km) +12m 9:52 / km
ahr:113 max:155 shoes: Inov8 X-Talon 212

Warm up to start of men middle final from La feclaz

10 AM

O-training 1:22:41 ***** 6.91 km (11:58 / km) +290m 9:53 / km
ahr:137 max:165 shoes: Inov8 X-Talon 212

Men middle final from 2011. Hard with no controls and got stung by a wasp. A bit of felling slowing me near 10. Made a huge mess of 12 and took my time to try and match it all up. The bit of open has turned into a rollerski track so I spent some time trying to get around that too. Fun, would like to tag the sites and see how fast I can just run it

11 AM

Running (road) warm up/down 1:57 [1] 0.38 km (5:10 / km)
ahr:119 max:124 shoes: Inov8 X-Talon 212

short cool down

Sunday Sep 6, 2015 #

Note

In France so a bit different plan:
Monday: orienteering + via Ferrata
Tues: MTB/climbing
Weds: climb an alp
Thurs: long cycle
Fri: water stuff (windsurfing/sailing?)
Saturday: raining so orienteering + thermal baths
Sunday: come home :(

12 PM

Hill Walk 1:46:36 4.79 km (22:14 / km) +951m 11:10 / km
ahr:111 max:138 shoes: Inov8 X-Talon 212

Walked up le revard from the house with Gina. Warm at start but cooled down. Fierce steep for a lot of it but gorgeous forest and lovely route. Got some hot chocolate at the top then

3 PM

Hill Walk 1:35:07 [1] 8.43 km (11:17 / km)
ahr:88 max:155 shoes: Inov8 X-Talon 212

The way down. Went the longer way through the tunnel. More even slope but not as nice a path.

Friday Sep 4, 2015 #

Note
(rest day)

I am resting today.
My body is happy at the decision I have made.

Thursday Sep 3, 2015 #

5 PM

Running (road) tempo 42:15 8.29 km (5:06 / km) +57m 4:56 / km
ahr:149 max:172 shoes: Inov8 Road-X 255

An Easy tempo in the park. Body has been feeling tired enough.
mins @ intensity
10@2, 7.5@3, 5@4, 7.5@3, 10@2

Felt good really. The first intensity 3 was just cruising and I stayed in the zone well. The zone 4 was harder obviously but I moved ok. The big challenge of the second zone 3 was keeping my HR low enough. Calf was a bit tight. Have to take care of it a bit more it seems.

7 PM

Rock Climbing (Bouldering) 1:00:00 [2]
shoes: Five Ten

Gravity Bouldering.
Had a Burger at the BBQ and then bouldered. I felt wrecked and I wasn't great on the power climbs but I still managed a black and a nice purple. Happy with that. Then had another Sausage + burger, burger. That was great!

Wednesday Sep 2, 2015 #

6 PM

Running (off-road) 1:11:53 10.85 km (6:37 / km) +436m 5:31 / km
ahr:143 max:167 shoes: Inov8 X-Talon 212

Start of Wednesday mountain runs again. Start in Massey's where I saw Philip Brennan. Up to Hellfire and cut across to the Dublin Mountain way. I didn't do it as well as the last time I tried this and had to do some rough stuff, which is good I guess but the body wasn't thanking me for it. Hit the featherbeds road and the intention was to go across the forest but I had forgotten than that is the forest owned by the shooting guy with CCTV cameras so going in there is not the best. Thought about going above the forest but didn't want a big road run. Instead down along the road to Cruagh, and a little loop in there before heading back down through Massey's.

Nice to be back doing these though I felt real tired.

8 PM

Stretching/Rehab 15:00 [0]

Tuesday Sep 1, 2015 #

6 PM

Running (road) warm up/down 16:30 2.39 km (6:53 / km) +39m 6:22 / km
ahr:122 max:142 shoes: Inov8 Road-X 255

Race on today that Crusaders were stewarding at so there was no session. Thus I warmed up over to the Polo pitch. It started to rain pretty soon after I left the house and I was like ugh.

Running (road) intervals 28:40 5.97 km (4:48 / km) +3m 4:47 / km
ahr:157 max:178 shoes: Inov8 Road-X 255

7x 800m on the Polo pitch.
It was raining for the first few, and it was really nice. Kept me cool and felt nice to battle the elements. I was by myself and didn't feel motivated when I left so I started slow and tried to keep getting faster. This also meant that I had to do an extra one at the end :p. Worked out quite well I think. Felt really good running which was nice.

3:17
3:12
3:05
3:03
2:59
2:58
2:54

Running (road) warm up/down 13:54 2.62 km (5:18 / km) +2m 5:17 / km
ahr:138 max:147 shoes: Inov8 Road-X 255

Jog home in the sun feeling pretty happy with myself.

8 PM

Stretching/Rehab 15:00 [0]

« Earlier | Later »