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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Jan 28, 2012:

activity # timemileskm+mload
  Running (road)7 5:56:45 44.39(8:02) 71.44(5:00) 98278.7
  Commuting5 1:34:00
  Stretching/Rehab4 1:19:00
  Strength2 44:164.4
  Orienteering1 36:41 2.77(13:14) 4.46(8:13) 25115 /16c93%7.1
  Total15 10:10:42 47.16 75.9 123315 /16c93%90.2
  [1-5]9 7:00:34
averages - sleep:8.5 rhr:44

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SuMoTuWeThFrSa

Saturday Jan 28, 2012 #

Note
rhr:44 slept:9.5

12 PM

Running (road) warm up/down 22:33 intensity: (1:16 @0) + (6:47 @1) + (14:30 @2) 4.6 km (4:54 / km) +119m 4:20 / km
ahr:136 max:146 shoes: Asics 3020

warm up to the american ambassadors place with colm.

Running (road) intervals 35:06 intensity: (14 @0) + (1:05 @1) + (8:27 @2) + (24:32 @3) + (48 @4) 7.74 km (4:32 / km) +86m 4:18 / km
ahr:162 max:173 shoes: Asics 3020

was supposedly going to do 8x embassy loops. Did one and it turned out it was very long and it clearly wasnt what john was wanting us to do.
we changed to 8x3min 1:30 off, counting the first 5:50 as 2 reps so suddenly was on no. 3! good session excpept for the horses that got in my way on the 5th and 6th reps.
mixed it up at the end then and did the west leinsters loop for the last 2
the7th was downhill with the wind and the 8th was uphill into it

Running (road) warm up/down 21:17 intensity: (16 @0) + (5:18 @1) + (15:43 @2) 4.18 km (5:06 / km) +23m 4:57 / km
ahr:139 max:151 shoes: Asics 3020

ran home...
6 PM

Running (road) warm up/down 4:47 intensity: (43 @0) + (3:52 @1) + (12 @2) 0.79 km (6:03 / km) +9m 5:44 / km
ahr:126 max:139 shoes: salomon speed cross

small little jog around. this morning was enough of a jog...

Orienteering 36:41 intensity: (5:43 @0) + (2:56 @1) + (16:13 @2) + (11:49 @3) *** 4.46 km (8:13 / km) +251m 6:25 / km
ahr:145 max:172 spiked:15/16c shoes: Jalas FLX

Barnaslingan Night-O
Was really fun, except for i lost my SI card between 6 and 7 on the first loop.
apart from missing 6 and spending 6 mins looking for my SI card, I was really happy with my orienteering. got pretty much everything bang on. all around a good time.

map part 1
map part 2

Colm is doing his very best to encourage me to be bitter about the SI card, claiming he's gonna get so many ranking points and so on...

Long - Splits

Friday Jan 27, 2012 #

Commuting 19:00 [0]
slept:8.0 shoes: Basso

Stretching/Rehab 20:00 [0]

8 PM

Running (road) 30:34 intensity: (1:23 @0) + (5:54 @1) + (23:17 @2) 6.73 km (4:33 / km) +25m 4:28 / km
ahr:139 max:153 shoes: Asics 3020

run in the park. Felt fantastic. forgot to bring a torch though. Was just cruising along

Thursday Jan 26, 2012 #

Commuting 13:00 [0]
shoes: Basso

the front end of trinity takes much shorter to cycle to than the back

Stretching/Rehab 21:00 [0]

8 AM

Note
rhr:43 slept:8.0

Apparently I really have to get on this applying for jobs/masters/PhDs for next year thing.
6 PM

Running (road) tempo 13:34 intensity: (1:13 @0) + (7:02 @1) + (5:19 @2) 2.83 km (4:48 / km) +89m 4:09 / km
ahr:131 max:148 shoes: Asics 3020

jog out to munich

Running (road) hills 25:04 intensity: (4:21 @1) + (12:45 @2) + (7:58 @3) 4.83 km (5:11 / km) +115m 4:38 / km
ahr:150 max:167 shoes: Asics 3020

"light" session in the munich hills. laps that took about 2 mins of rolling uphill and then 1 min down.
Was nice, felt good.

Running (road) warm up/down 16:32 intensity: (2:11 @1) + (14:21 @2) 3.24 km (5:06 / km) +51m 4:44 / km
ahr:141 max:150 shoes: Asics 3020

came home

Wednesday Jan 25, 2012 #

Commuting 20:00 [0]
shoes: Basso

4 PM

Running (road) 1:04:01 intensity: (1:30 @0) + (6:09 @1) + (55:44 @2) + (38 @3) 12.84 km (4:59 / km) +301m 4:28 / km
ahr:144 max:160 shoes: Asics 3020

slightly shortened lap of the park with colm. felt heavy enough at the start but a bit better by the end
6 PM

Stretching/Rehab 23:00 [0]

Strength 26:16 [1]

physio excersises

Tuesday Jan 24, 2012 #

Strength 18:00 [1]

physio excersises
7 PM

Running (road) (Recovery) 39:49 [2] 7.28 km (5:28 / km) +58m 5:16 / km
ahr:130 max:130 shoes: Asics 3020

easy run around the west leinsters loop with colm, ryan and kevin. was a nie run, really enojoyable and also really warm today!
9 PM

Stretching/Rehab 15:00 [0]

Monday Jan 23, 2012 #

Commuting 34:00 [0]
(rest day) shoes: Basso

rest day today.

Sunday Jan 22, 2012 #

Event: Lotto CrossCup de Hannut - Grand Prix de la Province de Liège
 
12 PM

Running (road) warm up/down 20:40 intensity: (47 @0) + (6:56 @1) + (11:26 @2) + (1:26 @3) + (5 @4) 3.36 km (6:09 / km) +48m 5:45 / km
ahr:139 max:172

warm up with travers and chris kelly. had a little jog around the course to check it out and then wen out to the road. felt pretty good

Running (road) race 44:27 intensity: (10 @0) + (7 @1) + (18 @2) + (18:11 @3) + (25:18 @4) + (23 @5) 10.08 km (4:25 / km) +40m 4:19 / km
ahr:172 max:181 shoes: Jalas FLX

Lotto Cross cup race in Belgium.
Good stuff if a pretty good field! I was very quickly off the back but passed out some people in the end. It was quite fun, they even threw in hurdle things for us.
I was happy enough with the time i guess, could have gone a little easier at the start and probably been faster.
Started to suffer after about 5k cause I havnt been doing the miles, but i picked it up again near the end

Running (road) warm up/down 18:21 intensity: (3:53 @0) + (14:06 @1) + (22 @2) 2.94 km (6:14 / km) +20m 6:02 / km
ahr:124 max:137

jogged out the road with chris after the race to try and loosen up
11 PM

Commuting 8:00 [0]
shoes: Basso

cycling home after the flight on what was very nearly monday

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