Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m				load
O-training	9	8:11:23	26.77	(18:21)	43.08	(11:24)	1557	98 /	119c	82%	104.3
Orienteering	4	3:57:52	14.24	(16:42)	22.92	(10:23)	223	34 /	45c	75%	205.2
Running (road)	9	3:37:22	18.83	(11:32)	30.31	(7:10)	1802				82.0
Cycling	2	2:31:54	34.41	(4:25)	55.38	(2:45)	1620				41.8
Strength	1	14:00									1.4
Total	19	18:32:31	94.26		151.69		5202	132 /	164c	80%	434.6

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Wednesday Aug 31, 2011 #

7 PM

Running (road) warm up/down 2:54 [2] 0.48 km (6:03 / km) +15m 5:14 / km
ahr:133 max:150 shoes: salomon speed cross

warm up

Running (road) race 32:11 [5] 6.47 km (4:58 / km) +273m 4:06 / km
ahr:179 max:187 shoes: salomon speed cross

Mountain rescue benefit hill race on 3rock.

started easy for the first 200m or so cause my warm up was terrible and then started to pick it up. passed out people most of the way up the boneshaker and then i could see mike long in my sights. i concentrated on just reeling him in slowly and with him came james alexander. hit the top with the two of them HR at 187! james tried to get away from me then and we dropped mike. caught some guy and passed him, then he stumbled and i passed him and i was free to pick whatever line i wanted. got a bit of a gap and passed a few more guys. i could still hear feet pounding behind me the whole way down. some guy came passed me on the flat section before the last descent and i just didnt have the legs to go with him but luckily somehow he managed to get lost so that made my life very easy for the finish! fun times, technical enough descending and i was pushing hard! 11th, best non navigating hill run result

Running (road) warm up/down 8:49 [2] 1.15 km (7:40 / km) +39m 6:33 / km
ahr:142 max:157 shoes: salomon speed cross

warm down

Tuesday Aug 30, 2011 #

6 PM

Running (road) warm up/down 12:45 [1] 1.46 km (8:44 / km) +87m 6:44 / km
ahr:118 max:155 shoes: Asics 3020

warm up

Running (road) intervals 21:20 [4] 4.44 km (4:48 / km) +122m 4:14 / km
ahr:161 max:185 shoes: Asics 3020

10x1min intervals with 1min rest in which you had to make a chess move! did it with gina as she was making the other moves, but i only did about half of that distance. very entertaining, hard on the concentration part of the brain

Running (road) warm up/down 25:31 [1] 3.46 km (7:22 / km) +137m 6:09 / km
ahr:128 max:151 shoes: Asics 3020

a long warm down

Monday Aug 29, 2011 #

Note

back was really sore today for no apparent reason. did nothing and that made it worse. only training from now on!

Sunday Aug 28, 2011 #

12 PM

Orienteering race 19:11 [5] 4.12 km (4:39 / km) +38m 4:27 / km
ahr:179 max:189 shoes: Jalas FLX

accidentaly wore my o-shoes...
scatter series number 1. chose nearly the best route, right controls but one was out of order. missed a route choice as well and those metal plates were a bit hard to find on the ground! fun stuff though

Friday Aug 19, 2011 #

10 AM

Cycling 1:54:21 [3] 31.26 km (3:39 / km) +1487m 2:57 / km
ahr:155 max:173

cycled up le revard with darren. good stuff, it wasnt that bad really it was never too steep just went on for quite a long time! then cycled down the the middle WOC final o spectate.

4 PM

Cycling 37:33 [2] 24.12 km (1:33 / km) +133m 1:31 / km
ahr:129 max:174

Wednesday Aug 17, 2011 #

11 AM

Orienteering race 52:14 [5] ***** 4.2 km (12:26 / km) +185m 10:12 / km
spiked:9/12c shoes: Jalas FLX

WOC tour day 3 H21E.

got my free entry and ran with a head cam but realised somewhere i had forgotten my GPS :(

started really well, caught up with nicolas mulder on 1 who had started a minute before me. ran with him for a spiking of 2 and lost him at 3. michal krajik caught me then took slightly different routes to 4 where we were together. spike. missed 5 slightly but caught it really fast and corrected. went straight for 6 though got slightly confused, had a small hesitation. got some good footage of krajiks ass on the way to 7, and then dropped him going to 8. hit 9 bang on and then went up to 10 where i think the map was a bit dodgy, came up from the cliff and it just didnt match up. then 11 happened. didnt see the left choice went right, and messed it up missing the control completely and just not finding it at all! terrible stuff. was so happy with the race up till then and then i should have just ran out to the path straight away. losty liek 4-6 mins. must compare splits.

Monday Aug 15, 2011 #

10 AM

Orienteering race 59:27 [4] **** 5.6 km (10:37 / km)
spiked:10/13c shoes: Jalas FLX

ran an open course of the WOC tour.

started a few mins after Darren, caught him at no.1. though about going around to 2, which i should have done but ended up going straight. foolish, then missed it from about 50m on a bearing. did some stupid stuff on the way to 3 just not paying attention to what i was doing, then went perfectly up to 11 even when i hit my back off an electric fence and faceplanted when i got shocked. missed a routechoice to 12 where darren took a minute out of me and then just made a haimes of 13 not climbing enough (damn slopes).

just need to concentrate more and then ill be beating tove alexandersson :( (i could have run harder too)

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard

1 PM

Orienteering race 1:47:00 [5] **** 9.0 km (11:53 / km)
spiked:15/20c shoes: Jalas FLX

WOC classic quali.

started really well and even though i really suffered through the open meadows. got 5 well and then was dropping down to 6 along the road and down the path after the bend but lost concentration for a second and forgot i was on a 15000 map. didnt go far enough, wrong path too far down the hill. had to climb a lot which killed my energy. i was then wrecked for the climbs i had to do and wasnt able to keep the concentration and had a few more small misses. kinda dissapointed with the terrain, thought it would be much harder and less steep. need to work on my orienteering on slopes but i knew that anyway.

Thursday Aug 11, 2011 #

10 AM

O-training 25:16 [3] 2.61 km (9:41 / km) +86m 8:19 / km
ahr:155 max:172 spiked:11/11c shoes: Jalas FLX

woc long model on le revard. was very good with the oing today, and felt prety deadly running too. stopped at the first few and then tried flowing and it worked beautifully. brought it back down to 10mpk!

O-training 8:04 [2] 0.74 km (10:54 / km) +55m 7:58 / km
ahr:145 max:168 spiked:1/1c shoes: Jalas FLX

looked at the new map made by the woc mapper guy. just took it handy and checked ou some things. nice

Wednesday Aug 10, 2011 #

12 PM

Running (road) warm up/down 18:15 [1] 1.16 km (15:44 / km) +207m 8:19 / km
ahr:131 max:149 shoes: Jalas FLX

walk up to the start with darren and marcus

O-training 21:11 [2] 1.89 km (11:12 / km) +69m 9:28 / km
ahr:149 max:167 spiked:5/8c shoes: Jalas FLX

WOC long model. map was updated and actually quite different from the old one. just went for a gentle run picking up some controls. was a bit annoyed with how they had drawn the circles actually, covered a few features and apart from the mistakes because of that i was happy.

Running (road) warm up/down 4:42 [1] 0.76 km (6:11 / km) +8m 5:53 / km
ahr:132 max:146 shoes: Jalas FLX

back down to the car. 166m of downhill. fun times

10 PM

Strength 14:00 [1]

core with marcus and darren

Tuesday Aug 9, 2011 #

Note
(rest day)

Monday Aug 8, 2011 #

9 AM

Running (road) warm up/down 3:06 [1] 0.53 km (5:51 / km) +10m 5:22 / km
ahr:124 max:149 shoes: Jalas FLX

jogged to the start with marcus, darren and conor

O-training 1:29:51 [2] ***** 7.0 km (12:50 / km) +240m 10:58 / km
ahr:134 max:163 spiked:19/25c shoes: Jalas FLX

o-training on le revard. did controls with tapes with conor, marcus and darren where we navigated ourselves to each one and met up at the control then after. was good fun and we were going really well until we all made a massive mistake on one control. none of us followed our compasses properly! was good again then apart from one where i stopped short. overall quite happy

Sunday Aug 7, 2011 #

9 AM

Running (road) warm up/down 7:30 [2] 1.1 km (6:49 / km) +69m 5:11 / km
ahr:122 max:146 shoes: Jalas FLX

jog up to the start with marcus darren and conor

O-training 1:06:10 [2] ***** 6.25 km (10:35 / km) +241m 8:53 / km
ahr:133 max:163 spiked:7/10c shoes: Jalas FLX

le creux qui sonne training. just took some controls, got the first one perfectly and then was iffy for a while, got back into it then for a while until i had a huge mistake where i eventually thought i had relocated but i hadn't actually. felt like the map was funny in a few places and the tags at controls were random so it was hard to know if it was the right place.

long run back down the path then

1 PM

Running (road) warm up/down 12:58 [2] 0.93 km (13:57 / km) +204m 6:39 / km
ahr:143 max:169 shoes: Jalas FLX

highly intense warm up, straight up the hill to the start, the last one to stop running won, strangely that was me... fantastic climb ratio, 21%...

O-training 49:51 [2] ***** 4.71 km (10:35 / km) +160m 9:03 / km
ahr:136 max:161 spiked:10/12c shoes: Jalas FLX

o-training on le cruex qui sonne. nicely downhill course... met up with darren at the second one and he happened to be doing all the same controls as me. few more problems with the map in my opinion led to one control being very odd, and one was in the wrong place as far as i can tell. slightly different oing though, more on a slope but stil tough running until the end where there was a patch of fantasic open forest. fun times

Saturday Aug 6, 2011 #

10 AM

Running (road) warm up/down 18:14 [2] 1.15 km (15:51 / km) +201m 8:27 / km
ahr:117 max:149 shoes: Jalas FLX

up to the start with conor marcus and darren.

O-training 1:11:43 [2] ***** 6.26 km (11:27 / km) +276m 9:23 / km
ahr:133 max:167 spiked:9/12c shoes: Jalas FLX

o-training prépoulain. had to beat marcus' 17mins for the first leg, pulled off 10. darren and conor were faster though. took some controls then trying to come from different directions from before. also visited the cross on top of the hill just for a look. pretty good oing really except for the very last one, but really quite happy. i hope they cut the control circles in WOC though cause i was obscuring a few features near the controls with mine.

2 PM

Running (road) warm up/down 9:34 [2] 0.89 km (10:45 / km) +119m 6:27 / km
ahr:132 max:161 shoes: Jalas FLX

warm up to the start with conor and marcus

O-training 34:52 [3] ***** 3.37 km (10:21 / km) +81m 9:14 / km
ahr:147 max:169 spiked:7/8c shoes: Jalas FLX

o-training montagne de bange. decided against the montbang de gangbang course that darren had and went for the slightly longer one. ran legs with conor and marcus and apart from the 1st one we were going really well. even managed to plan ahead one leg!!!! I felt quite sick at the 8th one though so i just went back. i think it was something like too many sweets for lunch combined with many hairpins or the like. felt fine after an hour or two

Friday Aug 5, 2011 #

9 AM

O-training 59:33 [2] ***** 4.69 km (12:42 / km) +172m 10:44 / km
ahr:139 max:170 spiked:25/28c shoes: Jalas FLX

o-training le revard. made up control sites for a control pick. tough when you arent sure of the controls! took me a while to get back into it but after a while i was remembering how to orienteer here

2 PM

O-training 1:04:52 [2] 5.56 km (11:40 / km) +178m 10:03 / km
ahr:136 max:166 spiked:4/4c shoes: Jalas FLX

o-training on le revard. 1:15000. hit up the map sellers at lunch time so had controls this time. ran a course with darren and marcus, taking it in turns to lead the legs. people make you go faster and sometimes concenrate more, but it doesnt always help. going through dark green is bad.

Wednesday Aug 3, 2011 #

10 AM

Running (road) warm up/down 10:38 [2] 1.74 km (6:07 / km) +65m 5:09 / km
ahr:141 max:167 shoes: Asics 3020

warm up to find a hill for some intervals in the forest above my uncle's house in paris

Running (road) hills 16:21 [5] 2.68 km (6:06 / km) +191m 4:30 / km
ahr:159 max:186 shoes: Asics 3020

hill intervals. found a nice 2min hill. ran up it 5 times, inside 2 seconds away from 2mins except for the last one where i pushed a lot harder and was a few seconds faster.

Running (road) warm up/down 12:34 [2] 1.91 km (6:35 / km) +53m 5:46 / km
ahr:157 max:168 shoes: Asics 3020

warm down home. got a little lost, the forest is very big and a lot of it looks the same. gps helped me home. such a nice forest though, if only it was mapped.
(i think it's called Foret domaniale de Fausses Reposes)

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