Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Jul 31, 2010:

	activity	#	time	miles		km		+m				load
	Hill Walk	4	12:41:11	25.65		41.28		1916				138.2
	Orienteering	7	11:40:19	50.8	(13:47)	81.76	(8:34)	2340	123 /	152c	80%	665.3
	Running (road)	6	2:45:16	11.69		18.81		604				75.3
	Total	14	27:06:46	88.14		141.85		4861	123 /	152c	80%	878.8
averages - rhr:53

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Friday Jul 30, 2010 #

9 AM

Running (road) warm up/down 19:08 [2] 2.31 km (8:17 / km) +45m 7:33 / km
shoes: Jalas FLX

warm up to the start with johanna for a while and then walked with p-o and ingemar. then jogged about a bit

Orienteering 1:41:53 [5] **** 14.16 km (7:12 / km) +306m 6:30 / km
spiked:20/26c shoes: Jalas FLX

o-ringen day 5. got stung by a wasp on thew way to the start kite. cursed it and proceeded to keep running while i killed him and removed the stinger. then made a complete haimes on 1 cause i hadnt looked at my map. then proceeded to mess up 2 looking at the same wrong control twice... it went well after that though. i got into the technique of compass and run. a guy leading a train i picked up puked everywhere and i ran well till 14 which i missed. then i was just shattered for the last few k. survived through it and was happy when i finished. died on the cycle home and me and colm stuffed our faces with sugar!

http://www.obasen.nu/runoway/runoway.php?version=4...

Thursday Jul 29, 2010 #

10 AM

Running (road) warm up/down 14:46 [5] 1.12 km (13:11 / km) +66m 10:12 / km
shoes: Jalas FLX

to day 4 start.

Orienteering 1:34:09 [5] **** 13.99 km (6:44 / km) +400m 5:53 / km
spiked:17/22c shoes: Jalas FLX

day foir fast orienteers. missed one badly. animaled 2, missed 3 and 4 and 5 was slow. missed 7. then was a complete beast. bit annoyed with my poor start really. colm beat me which made it worse

http://www.obasen.nu/runoway/runoway.php?version=4...

Tuesday Jul 27, 2010 #

Orienteering 2:19:00 [5] ***** 13.2 km (10:32 / km)
spiked:18/21c shoes: Jalas FLX

today hurt so so much. it was really really slow tough going. the ground was rough and i just dies the whole way round. to top it all off when i hit the 2nd last conor goes ill race ya, i fell immediately and he dropped me...

Monday Jul 26, 2010 #

9 AM

Orienteering 44:06 [5] ***** 5.84 km (7:33 / km) +172m 6:35 / km
ahr:170 max:187 spiked:17/20c shoes: Jalas FLX

o-ringen day 2. middle distance day. 20 controls. it was so much fun. first 10 were crazy intense then a little respite on and then crazy contours it was deadly. i was really pleased with my run. came 102nd

http://www.obasen.nu/runoway/runoway.php?version=4...

its quite funny if u play me against colm. for once i ran faster than him and dropped him on the road on the way to 11 :)

Sunday Jul 25, 2010 #

11 AM

Running (road) warm up/down 19:03 [1] 2.9 km (6:34 / km) +63m 5:55 / km
ahr:125 max:155 shoes: Jalas FLX

warm up to the start

Orienteering 1:49:11 [5] ***** 15.37 km (7:06 / km) +342m 6:24 / km
ahr:168 max:180 spiked:12/17c shoes: Jalas FLX

beasted 1. messed 2 and 3 then went really well for a while until i got fair lost at 9. then went good till 11 and messed up 12. tried to open up the gas for the rest of the course. felt quite good for me considering it was a long course. oing didnt go greeat though

http://www.obasen.nu/runoway/runoway.php?version=4...

Saturday Jul 24, 2010 #

Event: O-Ringen Örebro 2010

Wednesday Jul 21, 2010 #

8 PM

Running (road) warm up/down 30:36 [3] 6.18 km (4:57 / km) +131m 4:29 / km
ahr:154 max:180 shoes: Asics Gel

ran around some random forest in England somewhere. nice place actually. quite flat but had loads of archers shooting stuff in it!

Sunday Jul 18, 2010 #

Hill Walk 1:30:00 [2]
shoes: Asics Gel

Up tonlagee with Gina, we went around from the gap to lough euler and then around the west side of the lae under the crags, then up the ridge above the cliffs to the top. it was quite misty and windy on the top and there was a bit of time where it was raining a LOT! i only included to up in the time

Saturday Jul 17, 2010 #

12 PM

Hill Walk 3:21:54 [2] 11.6 km (17:24 / km) +824m 12:51 / km
shoes: Asics Gel

walked up lug with the family from glenmalure, went up the path towards fraughen rock glen but then cut out to arts lough and then up the basically cliff onto the ridge and then on up to lug. really enjoyable

Thursday Jul 15, 2010 #

Running (road) tempo 39:57 [4]

did 4 laps of this loop in castlecomer discovery park. did them in kinda intervals, 11 9 11 9 mins the first one with gina... was a nice loop, climb up through the forest then around the lake on the tracks!

Wednesday Jul 14, 2010 #

Note

last week was holidays in portugal with gina, not much proper training though quite a bit of walking and lots of swimming in the sea. well see how fit i am at the hill run this evening. walking up ridiculous amounts of steps in about 34 degrees was still tough though...

Running (road) warm up/down 6:39 [2]
shoes: Asics Gel

ran about with conor. no gps since i wasnt allowed the watch for the race today

Running (road) race 35:07 [4] 6.3 km (5:34 / km) +300m 4:30 / km
shoes: Asics Gel

weird race today, u had to finish as close as possible to 8:30. i finished at 8:31:07 so not fantastic... the guy who i went off with seemed to be happy with the pace the whole way up so i just stuck with him but then he was ahead of me and this small path so i was slow up that. lost psychologically after the 2nd false summit and slowed to a walk for a bit. i was annoyed at myseft for that and upped the pace on the descent. passed some people in the bog and on the boardwalk and 2 went back past me on the track, i pretty much knew i was late before i got back so i was trying to push it but my legs felt like jelly and my whole stomach was a stitch so i didnt succeed that much. nice run though

Sunday Jul 11, 2010 #

11 AM

Hill Walk 5:28:30 [2] 20.51 km (16:01 / km) +821m 13:21 / km

we went for a long walk today... again having no map was annoying. very annoying. getting up the mountain was easy enough. getting down was not. took a few wrong turns and had to back track and eventually came out, at a quarry. searched some paths that we found, none brought us out until one that was mostly lower gorse than a path brought us to about 50m away from a proper road. then fought our way through dense spiky green, down some cliffs and over a barbed wire fence to the road. that was a huge relief. now when i look at google earth... there was a path that would have taken us down that we were on but we didnt know it... grrr. went for a swim in the sea on the way home cause it was very wanted, that the the pepsi and ice-cream made it a nice day!

Thursday Jul 8, 2010 #

Note

not selected for WOC :( i could see it coming though. gives me all the more to work for next year. also means ill be taking it quite easy this week as i dotn have a huge amount to train for

11 AM

Hill Walk 2:20:47 [1] 9.17 km (15:21 / km) +271m 13:23 / km

went for a walk about the place with gina. the heat makes everything tougher. the lack of availablility of a map was annoying me and it was just random direction choosing. we managed to find some historic fort thing hidden in the forest, that was cool. also finding a shop was great!

Sunday Jul 4, 2010 #

Orienteering race 2:42:00 [5] **** 13.7 km (11:49 / km) +830m 9:05 / km
spiked:22/27c shoes: Jalas FLX

WOC selection long. this hurt, a lot. i missed one cause i was thinking about my route to 2 but not by much, maybe 20 secs, nick caught me 2 mins on the way to 2, and then i made a mess on that and dave caught me with 4 mins as i ounched it just after him. I went fine then for a while. didnt run spectacularly fast since i knew i didnt really have the fitness for this long a race. not sure about my route choice to 8 and then i lost maybe another 40 secs in the circle. I went straight over the hill up through the green! missed 9 a bit, 30 secs again. 10 was a viscious slog and i died the whole way but i got the control fine... saw darren leaving it, which wasnt good, then saw shea and andrew in the buterfly which was less good. came out of the butterfly with darren and tried to pick up the pace a bit, he dropped me on the huge hill up to the 20th after the map exchange. gerard caught me there but he made a mistake, i felt a little but better about that. from then on the course was in green and i just kept plodding away and got all the rest of the controls well though it felt slow and i climbed a massive crag in the process on the way to 23 after i missed the around path route choice. I was happy anough directly after though later i started to feel i had made some mistakes. even without them though i dont think i would have had a better placing. just not fit enough to run long distances fast at the moment. probably will put a thorn in my chances of WOC really. we can hope...

Saturday Jul 3, 2010 #

Orienteering race 50:00 [5] **** 5.5 km (9:05 / km) +290m 7:12 / km
spiked:17/19c shoes: Jalas FLX

WOC selection. ran a quite good race, apart from the first, where i lost nearly a minute. after that i was clean andrew caught me at 4 and i was seeing him up to about 10. i completely died on the way up to 13 after the spectator though. should have pushed myself much harder there. when i was leaving 13 i saw darren running across the marsh and i got some more energy and ran again and caught shane and i was then good and fast for the rest of the course. I was happy enough though I think i could have been much closer to dave and given myself a much better chance for selection.

Thursday Jul 1, 2010 #

Note
rhr:53 (rest day)

HR a bit high, tired from b4 decided on a rest

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