Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	4	3:10:17	15.4		24.79		58	28 /	29c	96%	132.3
	Strength	7	1:52:00									14.9
	Football	2	1:40:00									30.0
	Commuting	7	1:28:45									12.9
	Running (road)	1	1:09:50	7.67	(9:06)	12.35	(5:39)	300				41.9
	Stretching/Rehab	3	15:00
	Total	20	9:35:52	23.08		37.14		358	28 /	29c	96%	232.0
	[1-5]	20	9:20:52
averages - sleep:6.9

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Monday Jan 31, 2011 #

Strength (Exercises) 10:00 [1]

12 PM

Commuting 15:00 [1]
shoes: Basso

much more relaxed cycling into college

2 PM

Football 50:00 [3]
shoes: Kalenji kiprun 2000

football with the 4th year maths guys.

7 PM

Strength 37:00 [2]

went to the gym. did some strength work for my legs. good stuff

Commuting 10:00 [2]

Sunday Jan 30, 2011 #

Strength (Exercises) 10:00 [1]

11 AM

Commuting 17:00 [1]
shoes: Basso

cycled to the oing, chatted with DUO people on the way

12 PM

Orienteering 44:37 [4] * 8.3 km (5:23 / km) +30m 5:17 / km
spiked:15/15c shoes: Kalenji kiprun 2000

same controls as yesterday. but backwards. almost fell asleep. im working on a spot the difference quiz

Spot the difference

1 PM

Commuting 15:00 [1]
shoes: Basso

didnt hit a red light for the whole quays, it was great

10 PM

Commuting 15:00 [3]
shoes: Basso

cycled to harolds cross, fast ish cause i was late...

Saturday Jan 29, 2011 #

5 PM

Commuting 11:02 [1]
shoes: Basso

cycled to the oing

6 PM

Orienteering race 45:37 [4] ** 9.19 km (4:58 / km) +28m 4:53 / km
ahr:178 max:183 spiked:13/14c shoes: Jalas FLX

Phoenix Park night-o. I decided I would push it a bit. Tiny miss at 11 but otherwise pretty much perfect.

8 PM

Commuting 5:43 [1]
shoes: Basso

cycled home some of the way

Wednesday Jan 26, 2011 #

Running (road) long 1:09:50 [4] 12.35 km (5:39 / km) +300m 5:03 / km
slept:7.5 shoes: salomon speed cross

did the howth loop by myself in the bright. it was so efficient. off the the train. ran back to the station, immediataly on the train. it leaves. so so good. gps was flat so i manually took my HR for 15 secs every 20 mins. bit odd though apparently it was 204, 180, 224. i reckon the system was flawed cause that can't be right. it was good stuff anyway though. nice to be running in the bright again

Monday Jan 24, 2011 #

Note
slept:8.0

tired today. bit of work to get done. ill do my strength this evening and all shall be well

Strength (Exercises) 10:00 [1]

Stretching/Rehab 5:00 [0]

Sunday Jan 23, 2011 #

11 AM

Orienteering race 51:55 [5] ** 7.3 km (7:07 / km)
slept:12.0 shoes: salomon speed cross

oing in Donadea. Long course. Forgot my gps so data is limited. I felt good though the running felt like it was smooth and i was just motoring along. my back didnt get sore until the 3rd last control even though i had been in some green. thats good. would have won except i got confused by the vegetation that was/wasnt marked on the map. it was weird lost 2 minutes until ruth came and punched the control. poor form. i had fun though

Saturday Jan 22, 2011 #

Note
slept:0.0 (rest day)

just had to put in the sleep hours...

Friday Jan 21, 2011 #

Strength (core) 20:00 [1]

missed core for some reason. put in what i had time for

Strength (Exercises) 5:00 [1]

these exercises wont be done this evening so morning seemed ok

Stretching/Rehab 5:00 [0]

Thursday Jan 20, 2011 #

Strength (Exercises) 10:00 [1]

god i managed to do this 2 days in a row. good job me... thats never happened before

Wednesday Jan 19, 2011 #

Strength (Exercises) 10:00 [1]

back has been being really sore again. going to start putting in these daily exercises i should have done months ago and fix this and also stop other injuries

Stretching/Rehab 5:00 [0]

Monday Jan 17, 2011 #

2 PM

Football 50:00 [3]

a game with the 4th year maths people. this will become a weekly thing except on fridays

Sunday Jan 2, 2011 #

7 AM

Orienteering race 48:08 [4]
shoes: Jalas FLX

3rock score

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