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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Jul 31, 2015:

activity # timemileskm+mload
  Running (road)9 3:25:31 21.38(9:37) 34.41(5:58) 63549.3
  O-training2 2:56:19 8.66(20:21) 13.94(12:39) 56830 /40c75%31.8
  Running (off-road)2 2:07:31 12.69(10:03) 20.42(6:15) 103165.9
  Ultimate Frisbee2 2:00:0030.0
  Cycling2 1:46:47 21.41(4:59) 34.46(3:06) 14813.7
  Rock Climbing2 1:45:0010.5
  Orienteering2 1:00:11 7.83(7:41) 12.6(4:46) 8934 /35c97%30.5
  Total14 15:01:19 71.97 115.82 247164 /75c85%231.7
  [1-5]14 13:50:54

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Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 

Monday Jul 27, 2015 #

Ultimate Frisbee 1:00:00 [2]
shoes: Inov8 X-Talon 212

Monday Frisbee. It was raining so only 14 people showed up. We played 6 on 6 as a result. I was pretty bad and couldn't catch basically anything. Got one that was good but then threw it away. Did a bit more handling which was nice to get practice at.

Saturday Jul 25, 2015 #

12 PM

Running (road) warm up/down 11:38 intensity: (1:47 @0) + (9:20 @1) + (31 @2) 1.97 km (5:54 / km) +20m 5:37 / km
ahr:122 max:136 shoes: Inov8 X-Talon 212

Running (off-road) race 1:13:30 intensity: (1:05 @0) + (12 @1) + (53 @2) + (14:12 @3) + (57:08 @4) 10.42 km (7:03 / km) +706m 5:16 / km
ahr:166 max:186 shoes: Inov8 X-Talon 212

IMRA Lug. Was tired and felt slow on the uphill and just tried to pace myself up it. The descent was great. Absolutely gorgeous day for it.

Running (road) warm up/down 5:02 intensity: (25 @0) + (3:27 @1) + (1:10 @2) 0.78 km (6:25 / km) +5m 6:13 / km
ahr:128 max:136 shoes: Inov8 X-Talon 212

Friday Jul 24, 2015 #

7 PM

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

Gravity Bouldering.

Had a good time, was climbing quite well actually. Few pinks and some fun trying a tricky black. Toes pretty sore from the shoes though.

Thursday Jul 23, 2015 #

5 PM

Running (road) warm up/down 10:26 intensity: (21 @0) + (50 @1) + (9:05 @2) + (10 @3) 2.02 km (5:11 / km) +3m 5:08 / km
ahr:137 max:149 shoes: Inov8 Road-X 255

Warm up lap around the outside of the park.

Running (road) intervals 17:17 intensity: (21 @0) + (25 @1) + (2:02 @2) + (4:14 @3) + (10:15 @4) 3.65 km (4:44 / km) +1m 4:44 / km
ahr:163 max:178 shoes: Inov8 Road-X 255

Went to the track. Was too early for the Crusaders session for various reasons but did my own session.

4 x 800m 1min rest
3:18
3:18
3:17
3:17

Objective was to get the feel for some intervals again and just be nice and consistent. I did that so was happy.

Running (road) warm up/down 9:15 intensity: (1 @0) + (50 @2) + (8:24 @3) 1.73 km (5:21 / km) +3m 5:18 / km
ahr:154 max:160 shoes: Inov8 Road-X 255

Coll down the park in reverse but slower, thus shorter.

Cycling (commuting) 18:40 intensity: (36 @0) + (10:05 @1) + (4:47 @2) + (3:08 @3) + (4 @4) 4.37 km (4:16 / km) +2m 4:15 / km
ahr:131 max:163 shoes: Basso

Wednesday Jul 22, 2015 #

7 PM

Running (road) warm up/down 6:22 intensity: (45 @0) + (1:02 @1) + (4:35 @2) 1.13 km (5:38 / km) +12m 5:21 / km
ahr:131 max:144 shoes: Inov8 X-Talon 212

warm up

Running (off-road) race 54:01 intensity: (7:03 @0) + (44 @1) + (7 @2) + (2:07 @3) + (44:00 @4) 10.0 km (5:24 / km) +325m 4:39 / km
ahr:170 max:182 shoes: Inov8 X-Talon 212

IMRA Kippure handicap race.

Legs were stiff enough and I went out to hold onto my starting position up the hill. Mostly managed, passed a few and a few passed me, though near the top I started to suffer and lost a few places. Was in a bad way coming up to the summit and pushed through the turning. Garmin died then just off the summit. Took a minute but I caught back on and started to pass out lots and lots of people. That was fun. The road at the end was pretty tough and I suffered here. Could hear someone coming behind at the last crest so slowly upped it. They got right onto me so I kicked with about 100 to go, they kicked harder and got past me. Turned out it was Eoin so I kicked again and got him to the line.
9 PM

Running (road) warm up/down 6:04 [2] 0.78 km (7:47 / km)
shoes: Inov8 X-Talon 212

Bit of a jog with Cian, Colm, Eoin and Cillin. Garmin died so I copied Eoin's data.

Tuesday Jul 21, 2015 #

6 PM

Running (road) warm up/down 14:01 intensity: (1 @0) + (4:50 @1) + (9:10 @2) 2.37 km (5:56 / km) +31m 5:34 / km
ahr:135 max:144 shoes: Inov8 X-Talon 212

Jog with Regina to the Papal cross from the park entrance. Legs feeling quite stiff after yesterday apparently.

Orienteering race 33:52 intensity: (1:50 @0) + (18 @1) + (32 @2) + (5:36 @3) + (25:36 @4) ** 6.58 km (5:09 / km) +67m 4:54 / km
ahr:168 max:180 spiked:20/20c shoes: Inov8 X-Talon 212

3ROC event in the phoenix park.

Big queue for the start and I got one of the last maps. Hugh started 1 min behind me. Plan was to loosen out the legs for the hillrun tomorrow so didn't start too hard. The grass was very long in the open so kinda followed the paths to 1 and 2, then Hugh came past me. I let him go mostly, but then he started doing silly things so I pushed on a bit and got sucked in to having a bit of a race and passed him out a few times. My oing was good, though it wasn't too hard. 9 was super weird. When we got to the just running part, about 12 I eased up and let Hugh go and just cruised around the last bti.

Running (road) warm up/down 16:43 intensity: (1:28 @0) + (14:53 @1) + (22 @2) 2.47 km (6:46 / km)
ahr:123 max:137 shoes: Inov8 X-Talon 212

Jog with Regina from the Papal cross to the park entrance.

Monday Jul 20, 2015 #

Note

Plan: stick to the plan. The trick will be to not go too hard on Tuesday in the oing. Take it easy so the I can manage the hill run and get back into the habit of training.

Monday: Ultimate
Tuesday: Oing Phoenix park
Wednesday: Kippure Handicap
Thursday: Crusaders session
Friday: rest/climbing?
Saturday: IMRA Lugnaquilla race
Sunday: o-training of some type with any luck
8 PM

Ultimate Frisbee 1:00:00 [3]
shoes: Inov8 Road-X 255

Went for a decent amount of throwing beforehand with Killian. It was pretty windy which meant I had some learning to do. Felt like I got the hang of it though.

Again not enough people showed up so we merged teams. The first 6 points were scored with the wind at the back of the scorers. Some nice plays and I got some points. Also some horrific drops though by basically everyone, though it took us something like 6 drops in the end zone for one point, eventually we had three people ready to catch the others drops. We broke them then when I caught a long pass into the wind in a slight lull. We held, then broke again and then it was all downwind again so we won in the end. Good fun. My hip flexors were feeling really tired afterwards though. Will have to get back to the strength exercises it looks like.

Saturday Jul 18, 2015 #

1 PM

O-training 1:22:08 intensity: (33:13 @0) + (32:34 @1) + (13:41 @2) + (2:40 @3) 4.59 km (17:54 / km) +275m 13:46 / km
ahr:117 max:160 shoes: Inov8 X-Talon 212

Shadowed Gina around a course in Pine Forest. Nice day out and good to be getting out again. Have been very lazy of late.

Running (road) warm up/down 4:43 intensity: (2:36 @0) + (1:24 @1) + (43 @2) 0.4 km (11:44 / km) +50m 7:14 / km
ahr:112 max:139 shoes: Inov8 X-Talon 212

Jogging to the start.

Monday Jul 13, 2015 #

9 AM

Running (road) 39:10 intensity: (27 @0) + (55 @1) + (18:33 @2) + (18:38 @3) + (37 @4) 7.11 km (5:30 / km) +41m 5:21 / km
ahr:147 max:165 shoes: Inov8 Road-X 255

Easy run in Frankfurt. Went to some park. Nice day out.

Tuesday Jul 7, 2015 #

Event: Dublin Summer Series, Tyrrellstown
 
5 PM

Cycling 49:05 intensity: (8:47 @0) + (18:24 @1) + (17:35 @2) + (4:19 @3) 15.61 km (3:09 / km) +112m 3:02 / km
ahr:127 max:159 shoes: Cannondale CAAD8

Out to Tyrrelstown from work for the orienteering. It seemed like an uphill and a headwind the whole way. Which boded well for the way home. Had a few nice cycle paths and a few really frustrating ones. Along the canal for example was lovely, the problem was you had to get off the bike at every bridge so I gave up at the first one and went a different way. The cycle tracks out in blanch were nice, except they deal with roundabouts so badly, turning you magically into a pedestrian without you knowing. A bit frustrating. The roads were quite greasy near the end and doing the roundabouts fast was pretty hairy.

Orienteering race 26:19 intensity: (14 @0) + (17 @1) + (46 @2) + (6:19 @3) + (18:43 @4) *** 6.02 km (4:22 / km) +22m 4:18 / km
ahr:164 max:174 spiked:14/15c shoes: Inov8 Road-X 255

Tuesday eve event in Tyrellstown.

Started out ok, and was planning ahead and seemed to be taking reasonable routes. Was pushing hard enough and made it as far as 9. Then I read from 3 instead and made a complete mess of 10, dropping about 40s. Got the orienteering under control again but the legs weren't responding. Looking at my pace for the splits this is clearly obvious. Not too unhappy with the speed given how little speed work I have done lately but I need to improve speed endurance for sure.

Cycling 39:02 intensity: (7:38 @0) + (21:38 @1) + (9:37 @2) + (9 @3) 14.48 km (2:42 / km) +34m 2:40 / km
ahr:122 max:150 shoes: Cannondale CAAD8

Cycle home, looking forward to the downhill tailwind. No such luck. First bit seemed to be uphill into the wind again. Then when there was a wind at my back it got colder and started to rain pretty heavily. Stopped to put the waterproof cover on my bag. Was feeling tired by the time I got home.

Long Course - Splits

Monday Jul 6, 2015 #

Note

Back to normal, except I'm going to Frankfurt on Saturday night for work

Monday - Ultimate (weather depending, may change to climbing)
Tuesday - Oing Tyrellstown
Wednesday - Hill run ballinastoe
Thursday - Crusaders
Friday - rest
Saturday - O-training (Gina suggested pine forest)
Sunday - Working in Frankfurt. Don't really know what this will entail.
7 PM

Rock Climbing 45:00 [1]
shoes: Five Ten

Gravity Bouldering.

Frisbee was cancelled due to high winds and rain which never really happened. Seemed to be climbing pretty well, got two pinks (even if they have been reduced in difficulty) but got tired really quickly (i.e. after 2 hours) so went home and made dinner.

Sunday Jul 5, 2015 #

Note
(rest day)

Body was just not up for doing stuff today so I had a lie in and watched netflix for a few hours. Felt well recovered by the evening.

Saturday Jul 4, 2015 #

1 PM

O-training 1:34:11 intensity: (1:18 @0) + (11:34 @1) + (33:49 @2) + (37:58 @3) + (9:32 @4) ***** 9.35 km (10:05 / km) +293m 8:43 / km
ahr:147 max:170 spiked:30/40c shoes: VJ Falcon

Vale of Clara control pick.

Map

The terrain was rough and it got to me. At first I handled it ok but the features were really hard to find. Mostly I was worried about the process and the majority of the time it actually went ok. Nearer the end though I got real tired and struggled to keep focus. Something to work on.

Near 24 I had the pleasure of trekking through so 6ft deep bilberrys. That was very hard. There were also deer wading around in it at the same time and it reminded me very much of that jurassic park scene in the long grass. Three times a deer jumped vertically upwards less than a metre in front of me and scared the loving daylights out of me.

Running (road) 2:28 [3] 0.39 km (6:17 / km) +22m 4:54 / km
ahr:158 max:162 shoes: VJ Falcon

Wednesday Jul 1, 2015 #

10 AM

Note

Legs feel basically back to normal today. Seems mad. Feet are not warm and swollen either. Great!
7 PM

Running (road) 1:02:22 intensity: (29 @0) + (2:28 @1) + (21:41 @2) + (29:53 @3) + (7:51 @4) 9.6 km (6:30 / km) +447m 5:16 / km
ahr:150 max:173 shoes: Inov8 X-Talon 212

IMRA Tropperstown

started slow with Cillin and got slower as time went on. Had nothing in the legs for the hills it felt like so I just took it real handy and kept running as much as I could. Gorgeous day out and great views.

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