Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m				load
	O-training	7	6:26:33	20.95		33.71			38 /	40c	95%	135.0
	Orienteering	3	4:40:29	21.1	(13:18)	33.95	(8:16)	1002	61 /	67c	91%	223.2
	Running (road)	9	3:35:46	21.02		33.83		808				89.9
	Commuting	7	3:25:21	23.97		38.57						49.5
	Strength	2	1:46:42									21.3
	Total	25	19:54:51	87.03		140.06		1810	99 /	107c	92%	518.8
averages - sleep:8.3

2:22

0:00

» now

Wednesday Mar 30, 2011 #

7 PM

Running (road) 1:15:02 [3] 12.85 km (5:50 / km) +258m 5:18 / km
ahr:155 max:178 shoes: salomon speed cross

Lap pf Howth with colm. nice loop, stuck in that extra hill and ran around the golf course!

Great dinner cooked by Gina after!

Tuesday Mar 29, 2011 #

9 PM

Running (road) warm up/down 7:00 [2]
shoes: Asics 3020

warm up to shea's house and dropped off his chain then back to the start

O-training 27:51 [4] 5.53 km (5:02 / km)
ahr:161 max:178 shoes: Asics 3020

Sprint-o intervals in Dublin. fun stuff, 6 intervals between 4 and 2 mins.

10 PM

Running (road) 11:00 [2] 1.69 km (6:31 / km)
ahr:133 max:147 shoes: Asics 3020

warm down

Sunday Mar 27, 2011 #

12 PM

Orienteering race 1:06:37 [3] *** 8.19 km (8:08 / km) +152m 7:27 / km
ahr:160 max:173 spiked:17/19c shoes: Jalas FLX

Leinster Spring series at Annalecka bridge. I knew how rough it was beforehand but it actually turned to be not that bad really. I ran fine and was gaining on Shea until just after 9 when i took a branch. Hurt a lot and messed up my contact so i couldnt see. ran the rest of the course with poor depth perception and map reading ability

5 PM

Commuting 15:00 [1]
shoes: Basso

cycled home with colm. nice.. in that painful kinda way

Brown - Splits

Saturday Mar 26, 2011 #

Event: Colleges Mountain Running Championships

10 AM

Commuting 15:00 [2]
shoes: Basso

11 AM

Running (road) warm up/down 9:06 [2] 1.35 km (6:44 / km)
slept:8.0 shoes: salomon speed cross

jogged with conor. Forgot my HR...

12 PM

Running (road) race 53:03 [5] 8.71 km (6:05 / km) +550m 4:38 / km
shoes: salomon speed cross

Camaderry intervarsities hill running. fun race though I suffered on the uphill a lot. legs were tired coudln't keep with Conor, passed Ted at the first crest thing. the Descent was fun gained a few places.

1 PM

Note

sat in the lake with Conor, Shea and Colm for a few mins. Really helped the muscles

Friday Mar 25, 2011 #

2 PM

Strength 55:44 [2]
ahr:126 max:170 slept:8.5 shoes: Asics 3020

core on new square. oww

Wednesday Mar 23, 2011 #

Commuting 30:00 [2]
slept:8.5 shoes: Basso

another busy day. my car got its NCT today which is good

Tuesday Mar 22, 2011 #

4 PM

Commuting 30:00 [2]
shoes: Basso

9 PM

Running (road) 24:52 [2] 4.75 km (5:14 / km)
ahr:135 max:149 slept:9.0 shoes: Asics 3020

was quite busy for all of today so in the evening i went out for a jog when i could get the time. it was a nice jog too.

Monday Mar 21, 2011 #

6 PM

Note

very tired today. fell asleep in a lecture. my notes from it are vaguely funny

Sunday Mar 20, 2011 #

Event: Irish Long O series 3

10 AM

Orienteering race 2:10:24 [5] *** 17.46 km (7:28 / km) +850m 6:00 / km
ahr:166 max:177 spiked:21/22c slept:8.0 shoes: Jalas FLX

Long-o in tollymore. it was long. Started off up some big climbs. didnt go too hard cause i knew i would have to keep going. happy but really suffered up to 6. 7 was some nice downhill then and then a flat open field where i knew colm was gaining on me. He passed me out when the way i went down the ride was blocked and i had to go back up to get around it. was with him at 8, then he dropped me to 9. i took the shortcut across the terrain whil he ran up the track and i gained back some ground. took my energy gel going to 9. 10 was a great control then when i saw colm miss it and i ran up the hill knowing exactly where it was. i was just watching him run around it circles great fun. I was with him then until 13 and he brake away up the hill to 14. I was happy with how i ran up the hill but i was starting to feel the distance. 14-15 were fine. through the fields to 16 and the uphill took it out oif me. I was slow to 17 then and on my way to 18 there were a load of horses blocking the road so i went in ealry but i messed it up then, dropped maybe 40 secs with the miss. for 19 the ink on my map had worn off so i was just guessing but eoin ran down too so i thought it would be fine. I completely died on the hill up then. Managed to run a bit the rest of the way but not fast enough.
fun day though really enjoyed the course.

map

1 PM

Running (road) warm up/down 11:36 [2] 1.65 km (7:02 / km)
ahr:135 max:156 shoes: Jalas FLX

warmed down with colm. vey sore

Note

ran round for a bit after doing more filming with finn. tough stuff

Long - Splits

Saturday Mar 19, 2011 #

Note

wenf filming with finn and colm and shea. lots of running little short things and then aoround in a circle again.

Wednesday Mar 16, 2011 #

4 PM

Note
(injured)

Hit up the physio. (the cheap overworked college physio!) She had an immediate understanding of what the problem was which is good gave me insoles(like all physios) and arch exercises which i never got before. I can do short runs and should be fine by about monday ish if i don't aggravate it

6 PM

Strength (Circuits) 50:58 [2]
ahr:129 max:166 (injured) shoes: Kalenji kiprun 2000

hit up the circuits since I wasn't going to howth.

Tuesday Mar 15, 2011 #

6 PM

Commuting 44:56 [3] 18.33 km (2:27 / km)
ahr:139 max:172 (injured) shoes: Basso

Went out and did a lap of the phoenix park the opposite direction from yesterday

Monday Mar 14, 2011 #

5 PM

Commuting 16:29 [2]
ahr:123 max:166 shoes: Basso

cycled out to halls to bring back SI stuff to Brian Hollinshead, Conor hadn't put the stuff in the car so my hopes of daylight training were then dashed.

7 PM

Running (road) 11:45 [1] 1.85 km (6:21 / km)
ahr:122 max:135 (injured) shoes: Kalenji kiprun 2000

was supposed to be running with Conor but he wussed out, went for an easy jog to test out my calf, only got about 5 mins before I decided that it was in no way good for my calf and went back

Commuting 53:56 [3] 20.24 km (2:40 / km)
ahr:137 max:168 (injured) shoes: Basso

couldn't run so i did cycling training. went from halls to the phoenix park, did a lap and then home. have to raise my saddle just a tiny bit

Sunday Mar 13, 2011 #

O-training 1:20:00 [1]
shoes: Kalenji kiprun 2000

putting out controls. my leg felt pretty fine. also collecting and then running back to try and find the box i dropped...

calf was pretty fine

Tuesday Mar 8, 2011 #

10 PM

Running (road) warm up/down 6:10 [3]
ahr:134 max:144 shoes: Kalenji kiprun 2000

warm up, first time i was free today to go for a run unless i had got up early which i didnt...

O-training 30:01 [5] *** 5.07 km (5:55 / km)
ahr:157 max:180 spiked:14/14c shoes: Kalenji kiprun 2000

sprint-o intervals around dublin. was really quite fun

Running (road) warm up/down 6:12 [2] 0.98 km (6:20 / km)
ahr:134 max:140 shoes: Kalenji kiprun 2000

warm down. suffering from a weird pain in my chest that i have had before

Sunday Mar 6, 2011 #

Note
slept:8.0

8 hours of sleep in the car in a carpark in killarney. we had foam mattresses in the back and covered over the windows. it was actually pretty good sleep!!!

11 AM

Orienteering 1:23:28 [5] **** 8.3 km (10:03 / km)
ahr:171 max:182 spiked:23/26c shoes: Jalas FLX

MOC (2010 apparently!)
Nice course on Inch was happy enough with my run. Only one or two small misses. looking at the spilts my route choice to 10 threw it away. Apparently Ger's straight was better... I was also silly in the control circle at 10 and just didnt look in the right place for the control.

map

M21L - Splits

Thursday Mar 3, 2011 #

10 AM

O-training 21:17 [3] 3.3 km (6:27 / km)
ahr:151 max:174 shoes: Kalenji kiprun 2000

two long sprint-o intervals in näset. nice courses. had to leave due to time pressure...

Wednesday Mar 2, 2011 #

1 PM

O-training 1:46:19 [2] 9.64 km (11:02 / km)
ahr:129 max:157 shoes: Jalas FLX

long oing. deep deep snow

Tuesday Mar 1, 2011 #

9 AM

O-training 1:01:48 [3] **** 4.25 km (14:32 / km)
ahr:122 max:156 spiked:11/11c shoes: Jalas FLX

did some controls out in Kungens Kurva. Nice orienteering. snow wasn't too bad, it was kinda possible to run!!

map

2 PM

O-training 59:17 [4] ***** 5.92 km (10:01 / km)
ahr:145 max:159 spiked:13/15c shoes: Jalas FLX

did a course in nacka by the ravinen clubhouse. nice course. deeper snow really tough to run but really fun.
i'll do all the maps and stuff from the week when i get home. and have my scanner and own computer and stuff

map

« Earlier | Later »