Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 31 days ending Aug 31, 2015:

activity	#	time	miles		km		+m	load
Orienteering	6	8:22:19	42.66	(11:47)	68.65	(7:19)	1543	223.3
Running (road)	15	6:15:53	34.54	(10:53)	55.58	(6:46)	917	95.5
Running (off-road)	4	5:15:01	28.29	(11:08)	45.52	(6:55)	1279	140.5
Cycling	4	2:28:52	34.17	(4:21)	54.99	(2:42)	384	15.9
Stretching/Rehab	9	2:15:00
Rock Climbing	2	2:00:00						12.0
Strength	7	1:28:45						14.9
O-training	1	1:11:32	4.74	(15:06)	7.62	(9:23)	360	27.2
Ultimate Frisbee	1	1:00:00						12.0
Total	32	30:17:22	144.39		232.37		4483	541.3
[1-5]	30	26:23:13

2:45

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Monday Aug 31, 2015 #

Note

Weekly plan:
Monday: Easy run
Tuesday: Intervals. No crusaders session so have to invent something
Wednesday: Restart of Wednesday night runs.
Thursday: Short tempo + climbing. Have to do something with Conor before he goes to Scotland
Friday: Easy run
Saturday: Travel to Aix-les-Bains
Sunday: in Aix-les-Bains! will do something.

Have been making a list for what to do in France.
Run WOC long course,
Road Bike,
MTB,
Climb an Alp,
Via Ferrata

6 PM

Cycling 32:04 15.61 km (2:03 / km) +123m 1:59 / km
ahr:117 max:151 shoes: Cannondale CAAD8

Check out where I went for a training session today!

Weather was pretty depressing out so I put the bike on the turbo and did finally manage to try out Zwift. It was pretty great. You put in your turbo trainer make and have a speed sensor on the wheel. They have calibrated the power that the speed corresponds to so they translate that into an in game speed based on your weight and the gradient. Fancy stuff. Then you cycle around an island where there are about 100 other people at the same time with a KOM and a sprint on the lap. Then when you are done you get a .fit file that you can upload to whatever you want! The map is great! Nice motivation to go for and I never really got bored. Gives you some stats then at the end.

Max power over intervals
5s 1min 5min 20min
396w 251w 170w 140w

avg 126w

Sunday Aug 30, 2015 #

Note

Woo eating less sweet things make you weigh less!

11 AM

Running (off-road) race (Nav Challenge) 2:15:04 16.88 km (8:00 / km) +646m 6:43 / km
ahr:163 max:173 shoes: Inov8 X-Talon 212

Nav Challenege 2, Sorrel, Black hill Gap.
Planned by Ruth & Don this was going to be a tough one. All the big guns were there, Conor, ColmM, Angus, Greg who was 5th last week, John Bell who was 6th so it looked like it was going to be interesting. Sunny clear day so running in groups could also be very likely.

I took off first and led for a bit but Colm and Conor passed me on the hill up the road. I kept climbing to try and find the path to the left while Conor peeled off. I climbed more but the going looked good so I cut and did get the path. Couldn't see the ride into the forest and Conor looked like he just dived into thick green so I decided to stay high with ColmM. Climb was tough and then he wrecked himself. Twisted ankle. Offered some help but was declined, even though he really needed it later it turns out. Going was rough then through the open and I lost 4 mins to Conor already by 1 and in 12th place. Terrible start.

I was well down the pack and motivation was low.
Slogged up the hill, Aonghus flew past but I was picking up one or two people. Nice run down to the river junction where I met an injured Angus. Again offered help but was turned down. He made it back ok. Passed a few down the hill and up to 7th. Could see people up on Mullaghcleevaun but no real idea of my position at the time.

Absolute killer climb out of 2, behind Mike Jordan, Maeve and Aonghus. Aonghus was flying and put time into me but I stayed fairly level with the other two. Decided to save climb and go around Mullaghcleevaun instead of over and caught them at the lake. Got past Maeve and I did hesitate a little finding the skelps but I could see where Aonghus and a blue guy were running down towards 4 so found it ok, moved up to 5th.

Wanted to be ahead of Aonghus by 4 as I reckoned I'd put more time into him towards 5 on the downhill so worked hard to catch him. There was a blue guy really low. Turns out he broke his SI card and DNF'd. Stayed really high and got Aonghus just at the crest of the ridge, then blasted the descent. Hit the river high and followed it down to the control. Blue guy had disappeared and no sign of anyone else. Actually into 4th place.

Solo run across the hill. Legs dead, lungs in agony, I apparently looked strong to Aonghus and pulled away from him across the gentle slope uphill that seemed interminable. Eventually got there and picked a line that ensure I had continuous downhill as much as possible. Stayed left of the river, took a gel and suddenly found a little life in my legs. Took a small sip of water from the river and it was fantastic. Popped out on the road and there was Greg. Big surprise. What on earth was he doing coming from the left? He told me he thought we had gone too far down but I knew where I was and ran down the road to the river. I wondered who was ahead, and he told me Conor for sure and maybe Angus. I heard Conor and then some other names but didn't realise he didn't know Angus was out. Battled up here for a bit but the system collapsed again and I was really suffering. Switching sides of the river and I got caught out and had to cross back and lost some metres.

Greg flew up the hill it seemed to me. I pushed as much as I could, worried Aonghus would be coming back. It wasn't fast for me. Took some more water from my bottle too. Eventually hit the fire road and could run a bit before cutting up the ride and sinking up to me knees in mud. The last bit across the open was tough and I nearly fell in the marsh but managed to run to the line.

Pretty frustrated by 4th again. It'd be nice to get some proze money sometime. Was annoyed at the finish about number 1 and I gave out to Don which I felt bad for later as it wasn't his fault and just mine. In the end I was tired. The hill intervals yesterday didn't help the hills today and I probably gained 3 places from injuries, and broken SI cards.

Saturday Aug 29, 2015 #

10 AM

Running (road) warm up/down 20:32 2.97 km (6:55 / km) +1m 6:54 / km
ahr:138 max:163 shoes: Inov8 X-Talon 212

Lap of the bike path and some dynamics.

Running (road) hills 35:46 6.58 km (5:26 / km) +73m 5:09 / km
ahr:171 max:187 shoes: Inov8 X-Talon 212

Crusaders hill loop. ~1.6km (1mile) 4x with 90s rest.

Tried to just cruise the first one with tom and orla and it felt good. Bit slower on the second and my arms started to get really tired. I hung on for the third an tom dropped off. On the big hill on the fourth I was on my last legs and suffered up it. Recovered and the rest of the interval was OK.

6:40
6:45
6:55
7:20

Really tough session. Probably went a bit deeper than I should but I was happy to be running strongly up the hills.

11 AM

Running (road) warm up/down 20:25 3.1 km (6:35 / km) +10m 6:29 / km
ahr:151 max:167 shoes: Inov8 X-Talon 212

Another lap of the bike path. Feeling pretty tired, chatting to Orla. Other people did a second lap but I left it at one since I was getting a blister and had to cycle home.

Thursday Aug 27, 2015 #

Note
(rest day)

Ended up a bit late in work and feeling pretty tired today so decided to go for a rest today and will do an easy run tomorrow.

7 AM

Stretching/Rehab 15:00 [0]

Strength 15:00 [2]

1x
60s wall squat
50s leg extension bridges
50 side leg raises
50s front plank
50s side plank

2x:
20 calf raises
10 squats
10 lunges

Wednesday Aug 26, 2015 #

Note

Body felt properly wrecked last night and I have some tired bits today. Thus, I had a bit of an extra lie in and skipped the exercises.

5 PM

Cycling 34:13 8.28 km (4:08 / km) +82m 3:56 / km
ahr:104 max:145 shoes: Basso

7 PM

Running (road) warm up/down 5:00 0.7 km (7:08 / km) +37m 5:39 / km
ahr:132 max:161 shoes: Basso

Running (off-road) race 30:41 5.66 km (5:25 / km) +345m 4:09 / km
ahr:169 max:184 shoes: Inov8 X-Talon 212

Running (road) warm up/down 4:20 0.68 km (6:23 / km)
ahr:115 max:129 shoes: Inov8 X-Talon 212

Cycling 21:40 7.64 km (2:50 / km) +2m 2:50 / km
ahr:124 max:158 shoes: Inov8 X-Talon 212

Tuesday Aug 25, 2015 #

7 AM

Stretching/Rehab 15:00 [0]

Strength 15:00 [2]

Bit different after the physio yesterday
1x
60s wall squat
50s leg extension bridges
50 side leg raises
50s front plank
50s side plank

2x:
20 calf raises
10 squats
10 lunges

6 PM

Running (road) warm up/down 19:55 2.31 km (8:37 / km)
ahr:115 max:151 shoes: Inov8 Road-X 255

warm up and drills

Running (road) race 11:55 3.0 km (3:58 / km)
ahr:179 max:191 shoes: Inov8 Road-X 255

Today it was a 3k time trial. Luckily I had some warning thanks to Gina. I had hoped I might do 11:30 so set off at that pace. What I do know is that the distance is way more accurate than the last 3k I did. Garmin still won't play so I took all the data and hard reset it so hopefully it'll be back tomorrow. Went out right on pace but quickly started to drop off. There was a headwind on the main straight so I mostly didn't pass people out there which was maybe a bad thing. Started slower than a good few people and picked them off for the first few laps. Then caught one guy and just couldn't get past him. On his shoulder for the last 3/4 laps, I'm not sure. I was really suffering on the second last lap but tried to hang onto the pace. Someone bombed it past with 300 to go. I tried to pick it up but not much was happening. Slowly accelerated but so did the guy I was with and he got to the line ahead of me. Dissapointed to be slower than last year. At the same time, I know this one was the correct distance whereas I had my doubts about the one last year.

7.5 laps of the track so first split is 200m and then 400m from then on. HR is average for the lap. Pretty super high for me!
split HR
46 170
93 176
96 180
95 183
96 184
97 185
99 187
91 190

Running (road) warm up/down 10:14 1.61 km (6:22 / km)
ahr:140 max:147 shoes: Inov8 Road-X 255

Cool down. Pretty tired really.

Monday Aug 24, 2015 #

Note

Garmin won't download my data from yesterday. Having some real issues with it. I'll try again tonight. Weekly plan - be not injured! strength + stretching every weekday morning
Monday: Climbing
Tuesday: intervals, depending on what the physio says about my calf
Wednesday: hill run - charity race that seamus kilcullen was originasing
Thursday: easy run
Friday: rest
Saturday: tempo hills loop in the park
Sunday: Nav challenge

Note

Post physio, everything is pretty much fine except for a massive clunking that's going on in my knee when I do deep squats. Otherwise I'm back to normal training. Hopefully the calf is good tomorrow.

7 AM

Stretching/Rehab 15:00 [0]

Strength 15:00 [2]

2x:
30s wall squat
20 calf raises
20 leg extension bridges
20 side leg raises
30s front plank
30s side planks

7 PM

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

Climbing in Gravity. Spent a lot of time on the comp wall trying to do two problems. One was a real high heel hook into a massive press and I just could reach the last hold at full arm extension, so other people were doing it differently.

Sunday Aug 23, 2015 #

11 AM

Running (off-road) 1:46:36 [3] ** 14.49 km (7:21 / km)
shoes: Inov8 X-Talon 212

Nav challenge 1 starting in Oakwood. Messed up the route choice to the first one with Conor but recovered it slightly better. Nice tough navigating in the fog across Lough Firrib but I ddn't quite have the legs to hand onto Conor, Ben amd Angus. then decided on another dodgy route choice and lost > 5mins trying to cross a river to finish ~7 mins down. Disappointed to be 4th and a bit frustrated with the river, though I should have expected it.

Saturday Aug 22, 2015 #

1 PM

Running (road) warm up/down 11:19 0.82 km (13:45 / km) +102m 8:29 / km
ahr:88 max:151 shoes: Inov8 X-Talon 212

O-training 1:11:32 7.62 km (9:23 / km) +360m 7:35 / km
ahr:157 max:171 shoes: Inov8 X-Talon 212

Friday Aug 21, 2015 #

7 AM

Stretching/Rehab 15:00 [0]

Perhaps I have been stretching incorrectly all my life. Read some stuff on the internet and tried out a more gentle stretching approach today.

Strength 13:45 [1]

Left out the calf raises to give it a rest today.
2x:
30s wall squat
20 leg extension bridges
20 side leg raises
30s front plank
30 side planks

Thursday Aug 20, 2015 #

7 AM

Stretching/Rehab 15:00 [0]

Strength 15:00 [2]

2x:
30s wall squat
20 calf raises
20 leg extension bridges
20 side leg raises
30s front plank
30 side planks

Wednesday Aug 19, 2015 #

11 AM

Note

Foam rolling, stretching and ice last night. Calf still sore this morning. Debating about the injured box. Skipping the hill run and I'll do some cycling. Though the weather finally broke so it might be indoors. Could try out this zwift thing.

6 PM

Cycling 1:00:55 23.45 km (2:36 / km) +177m 2:30 / km
ahr:116 max:151 shoes: Cannondale CAAD8

The weather was actually lovely in the end. Thus did a few laps in the park with Gina. Very pleasant.

Tuesday Aug 18, 2015 #

7 AM

Stretching/Rehab 15:00 [0]

Physio stretching

Strength 7:30 [1]

Physio strength. Only one rep today as I am getting used to a new timing regime and didn't quite get up quick enough.
30s wall squat
20 calf raises
20 leg extension bridges
20 side leg raises
30s front plank
30 side planks

5 PM

Stretching/Rehab 15:00 [0]

Strength 7:30 [1]

same as this morning

6 PM

Running (road) warm up/down 20:05 3.36 km (5:59 / km) +1m 5:58 / km
ahr:121 max:168 shoes: Inov8 Road-X 255

Warm up laps and then dynamics and strides. great day out

Running (road) intervals 12:34 2.59 km (4:51 / km) +1m 4:51 / km
ahr:164 max:181 shoes: Inov8 Road-X 255

Pyramid session 400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m 60s

1:25
2:51
4:36
...

Started out nice and handy, cruised it and had a nice group to be in and was comfy through the 400. Bit faster than last week too. 800 felt great as well. Running felt so smooth. 1200, started off nicely, to do 90s laps. Grand for first lap then I noticed my calf, eased up slightly. Calf was slowly clamping onto my shin bone so I slowed a bit more but finished the interval. Had to stop then. Very very annoyed at this point. I'd love to be able to run and not be hurting myself all the time.

Monday Aug 17, 2015 #

Note

In the end took it even easier than the physio said. Plenty of stretching and icing and have a massage today. This week :
Monday: Climbing
Tuesday: Intervals
Wednesday: Hill run
Thursday: hill intervals
Friday: rest
Saturday: o-training on Brockagh that I didn't do last week
Sunday Nav challenge.

4 PM

Note

Physio. Just a sports massage mostly. Lots of tightness in the quad though, not totally unrelated to the knee issues. Should supposedly take it relatively easy for another week.

7 PM

Rock Climbing (bouldering) 1:00:00 [1]
shoes: Five Ten

Gravity for a while. Was actually climbing pretty well for some strange reason given that I haven't done it in a while. Had some good fun. Toes just get so sore doing this though and they were really at me today. Stopped a little earlier than originally intended as something in my finger seemed to pop though it's alright now as far as I can tell. Also tweaked my knee a few times trying to relieve the pressure on my toes!

9 PM

Stretching/Rehab 15:00 [0]

Sunday Aug 16, 2015 #

9 AM

Stretching/Rehab 15:00 [0]

Thursday Aug 13, 2015 #

Note
(rest day)

Decided I would largely follow the advice. Taking today and tomorrow as rest days, and do the stretching I should do. Then parkrun on Saturday and cycle on Sunday.

4 PM

Note

Physio today for my knee that I hyper-extended on Saturday at the Scottish. I have bruised the cartilage under my kneecap. It's mostly not sore, but is a little weak and swollen. Supposedly can keep running, but should keep it a bit calm and not do any hills.

Sure why run if you can't do hills? I'm tempted to take the advice with a pinch of salt but we'll see.

Wednesday Aug 12, 2015 #

7 PM

Running (road) warm up/down 10:28 [2] 1.29 km (8:06 / km) +80m 6:11 / km
shoes: Inov8 X-Talon 212

Warm up, little rekkie of the start and then the finish with Conor.

Running (off-road) race 42:40 8.5 km (5:01 / km) +288m 4:18 / km
ahr:165 max:180 shoes: Inov8 X-Talon 212

IMRA trail race, Devil's Glen.

Map is a bit weird. Pretty sure I ran beside the river for a lot of it and the river didn't flow uphill at any points.

Started out pretty strongly, thought it was going to be 10k so I planned to suffer a bit. Not too much climb so I let the legs burn a lot on the first hill. Kept going nicely on the rolling bit at the top then and a nice descent back to the car park saw me gain a few places. I hadn't really scoped out the route then, and wasn't expecting more descent to the river. Caught a few more here. Then I was in the hurt box a bit and suffered along the river, with a very slight incline. I lost motivation a bit and wasn't moving too well. When I got to the turning point I managed to pull it together again and pushed up the hill, just holding one guy off. He then stayed right behind me for the whole way back on the high road and I was fighting hard to keep him behind. Passed John Shiels (for the 3rd time) so knew we were closing on the finish. Got to the bottom of the last hill, where I had recced with Conor so pushed hard up the short hill as I knew he wouldn't take me on the last downhill. It worked well.

Fun run, gorgeous forest and legs mostly felt good.

Running (road) warm up/down 12:30 1.68 km (7:25 / km) +66m 6:12 / km
ahr:127 max:141 shoes: Inov8 X-Talon 212

Cool down back along the beautiful forest with Conor.

Tuesday Aug 11, 2015 #

Note

Oh yeah, I'm super annoyed by my Garmin 310xt. The strap came off again because it hit a tree as I ran past (again) and it bent the pin that holds it on. Managed to catch it and ran most of day 5 with it in my hand. Second time this has happened with this model though at least I didn't lose the unit this time. Might try and get one of the old 305 velcro straps.

6 PM

Running (road) warm up/down 22:23 [2] 3.74 km (5:59 / km) +2m 5:59 / km
shoes: Inov8 Road-X 255

Warm up laps on the track and then drills and strides.

Running (road) intervals 27:58 [4] 5.36 km (5:13 / km)
shoes: Inov8 Road-X 255

4 x 800m 90s rest
4 x 400m 60s

Good to be back doing intervals, even though I kinda ended up by myself. Times aren't too much slower than February but they length is much more accurate too so these are actually future comparable. Felt decent, though the last few 400s were tough

3:02
3:00
3:01
3:02

1:26
1:27
1:28
1:27

Running (road) warm up/down 9:06 [2] 1.46 km (6:13 / km)
shoes: Inov8 Road-X 255

Cool down laps

Monday Aug 10, 2015 #

Note

Back to basics weekly plan:
Monday: Ultimate last one :'(
Tuesday: Crusaders intervals
Wednesday: IMRA trail race
Thursday: Hill intervals
Friday: Rest
Saturday: orienteering hill intervals
Sunday: Long run

8 PM

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

Last day of ultimate summer league. Again just the one game. Pretty fun though. Weather was nice and we played some different defence at times that made it really interesting. I seemed to play well this week and didn't throw any nonsense. Got some catches and assists so all happy. Nice to end on a high note.

Sunday Aug 9, 2015 #

Note

Post Scottish commentary:

I went to the 6 day for the fun and not taking it too seriously. I did that and had a great time! The first 2 days I actually had quite big mistakes which I haven't done in a while, losing 5 mins on one control on day 1 and 4 on 1 on day 2. That was a bit frustrating but the middle went much better. I actually pushed that quite hard though the end part was not tricky. The second Darnaway day was pretty meh, I didn't have enough speed for a long time.

Then everything came together for me. Nice tough days in Glen Affric. On day 5 I thought everything was gone bad when Cillin caught me, but by soldiering on and getting through the rest of the course I actually had a good result. The last day was about energy conservation at the start for me. In reality the orienteering wasn't that hard I thought, though I was pretty safe. Got into a train and the pace picked up near the end and I had a real strong finish which I was happy about.

I have the motivation for training back again after watching WOC too so focus is now on the SHI.

Saturday Aug 8, 2015 #

11 AM

Running (road) warm up/down 35:45 2.36 km (15:08 / km) +201m 10:37 / km
ahr:103 max:134 shoes: Inov8 X-Talon 212

Orienteering race 2:07:08 15.53 km (8:11 / km) +526m 7:00 / km
ahr:159 max:173 shoes: Inov8 X-Talon 212

Running (road) warm up/down 2:26 0.28 km (8:45 / km)
ahr:113 max:116 shoes: Inov8 X-Talon 212

S6D - Day 6 Glen Affric - C41 - Splits

Friday Aug 7, 2015 #

12 PM

Running (road) warm up/down 22:46 2.84 km (8:02 / km) +92m 6:54 / km
ahr:109 max:129 shoes: Inov8 X-Talon 212

Orienteering race 1:36:52 12.24 km (7:55 / km) +399m 6:48 / km
ahr:159 max:174 shoes: Inov8 X-Talon 212

S6D - Day 5 Glen Affric - C41 - Splits

Thursday Aug 6, 2015 #

11 AM

Running (road) warm up/down 6:15 0.88 km (7:05 / km) +8m 6:46 / km
ahr:111 max:124 shoes: Inov8 X-Talon 212

Orienteering race 1:10:29 11.11 km (6:21 / km) +132m 5:59 / km
ahr:162 max:176 shoes: Inov8 X-Talon 212

S6D - Day 4 Darnaway - C41 - Splits

Wednesday Aug 5, 2015 #

1 PM

Running (road) warm up/down 10:51 1.65 km (6:34 / km) +29m 6:02 / km
ahr:127 max:144 shoes: Inov8 X-Talon 212

Orienteering race 39:58 6.91 km (5:47 / km) +53m 5:34 / km
ahr:174 max:185 shoes: Inov8 X-Talon 212

S6D - Day 3 Darnaway - C41 - Splits

Tuesday Aug 4, 2015 #

9 AM

Running (road) 19:26 2.97 km (6:33 / km) +140m 5:18 / km
ahr:127 max:153 shoes: Inov8 Road-X 255

Easy jog from the house across the dam and a little explore

Monday Aug 3, 2015 #

10 AM

Running (road) warm up/down 10:06 1.22 km (8:19 / km) +66m 6:32 / km
ahr:116 max:134

Orienteering race 1:20:14 9.75 km (8:14 / km) +308m 7:07 / km
ahr:163 max:178

S6D - Day 2 Strathfarrar - C41 - Splits

Sunday Aug 2, 2015 #

12 PM

Running (road) warm up/down 8:42 1.36 km (6:24 / km) +6m 6:16 / km
ahr:120 max:136

Orienteering race 1:27:38 13.11 km (6:41 / km) +125m 6:23 / km
ahr:172 max:183

Running (road) warm up/down 5:06 0.78 km (6:30 / km) +2m 6:25 / km
ahr:132 max:143

S6D - Day 1 Achagour - C41 - Splits

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