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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 5, 2013:

activity # timemileskm+mload
  Orienteering3 2:54:06 16.04(10:51) 25.81(6:45) 60065 /71c91%59.1
  Running (road)5 2:19:11 14.74(9:27) 23.72(5:52) 30516.3
  Total6 5:13:17 30.77(10:11) 49.53(6:20) 90565 /71c91%75.4
  [1-5]6 4:18:50

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MoTuWeThFrSaSu

Sunday May 5, 2013 #

12 PM

Running (road) 12:41 intensity: (4:01 @0) + (6:04 @1) + (2:36 @2) 1.63 km (7:47 / km) +94m 6:02 / km
ahr:131 max:147 shoes: VJ Integrators

jog up to the start, some of it with Ruth

Orienteering race 1:45:23 intensity: (31 @0) + (19 @1) + (10:17 @2) + (1:31:59 @3) + (2:17 @4) ***** 15.22 km (6:55 / km) +329m 6:15 / km
ahr:161 max:172 spiked:24/26c shoes: VJ Integrators

IOC long


Went out easy, knowing it would be long. Maybe too easy, Winsplits saying I had a 30 second mistake to no. 1 even though I got it spot on.

2 was fine, using the lake to lead me in.
Got a drink on the way to 3 as Pat Healy abused me to just keep it steady as there was a long way to go. Had no confusion about the extra lake at 3 and even told Terry Lawless what was happening.
4. I was going alright and I decided it was time to be aggressive (apparently). Went straight and was going well, hit the stream but I was one plateau above where I though. Hit a re-entrant with a rock, no control and panicked. Ran back, worked it all out and just dropped into the control. Dropped about 1:30 here.
At the time I thought it was more and thought Conor would be coming up behind me at any time. Was clean though as far as 10 and running pretty alright.
Took a gel at the drinks control crossing over to 11, to further abuse from Pat telling me there's a long way to go. Apparently this cost me 10s but it was probably worth in the the long run! 11-16 went well, slightly off-line to 12 but it just meant I went around the hill instead of over.
17 had a little wobble on the way, going up an unnecessary re-entrant. Every second contour here is actually a form line! This meant I actually ran out of 17 up the hill quite well!
18 was fine, 19 I missed slightly, being at the edge of the circle but turning in then.
20 was a compass bearing, where I took my other gel.
Didn't pay attention at the start of 21 but saw the hill past it and didn't lose any time.
Was feeling tired now and I was a little wobbly for 22 and 23, being just slightly off in the circle.
Probably got really lucky on 24 as I was a little confused about which marsh I was actually in but once up the hill I saw it.
Then came pain and suffering as I tried to power to 25. Passed Steven Linton who was looking sore and dropped into it nicely.
At this stage my brain was very tired. 26 consisted of me thinking to myself something like "where am I, I see some crags, are they the high up ones, how am I up there, I can't be there, AAAAAAAAHHHHHH, just keep running I'm probably right, some expletives, this has to be it in here, oh god please let it be behind this hill, it better be here, YES!
Then I payed no attention and tore off down the hill only to miss 27...

A pretty clean run again, a few misses but no big time losses apart from number 4. Everyone else seemed to have huge mistakes or fade massively at the end, but I wasn't fast enough to capitalise, and came 4th (again). Happy considering how my JK long was but a medal would have been nice.
Maybe could have run some bits harder but I probably would have lost more time so it's hard to know. Was shattered enough at the end at the same time.

Running (road) warm up/down 4:19 intensity: (4:12 @0) + (7 @1) 0.67 km (6:27 / km) +7m 6:07 / km
ahr:115 max:138 shoes: VJ Integrators

small jog with Conor, should have done more really to loosen up better for tomorrow.

Saturday May 4, 2013 #

4 PM

Running (road) 9:31 intensity: (3:58 @0) + (37 @1) + (4:51 @2) + (5 @3) 1.32 km (7:12 / km) +77m 5:35 / km
ahr:135 max:167 shoes: VJ Integrators

Orienteering race 37:43 intensity: (1:56 @0) + (4 @1) + (6 @2) + (6:01 @3) + (29:36 @4) ***** 5.83 km (6:28 / km) +165m 5:40 / km
ahr:174 max:182 spiked:13/16c shoes: VJ Integrators

Irish Champs Middle Distance - Cnoc Mham na Mbo


Felt before the race that I had a chance at a good result. I went out with this in mind and trying to have a clean race, was fairly good through the first bit but could have been faster. Then there was some longer legs where I lost some time running slower, and missing 11 by not being accurate enough and having no attackpoint. Was good again after that but the one mistake cost me, was hesitant for 16 too and I dropped behind Ger and out of the medals as a result.

Running (road) 13:49 intensity: (12:01 @0) + (1:48 @1) 1.91 km (7:15 / km) +19m 6:54 / km
ahr:117 max:137 shoes: VJ Integrators

Thursday May 2, 2013 #

4 PM

Running (road) 22:02 intensity: (14:42 @0) + (3:08 @1) + (3:26 @2) + (46 @3) 3.65 km (6:02 / km) +19m 5:53 / km
ahr:125 max:164 shoes: Asics Gel 1170

Easy lap of Bruntsfield and the Meadows with Gina.

Wednesday May 1, 2013 #

6 PM

Orienteering race 31:00 intensity: (24 @0) + (10 @1) + (7:41 @2) + (22:31 @3) + (14 @4) *** 4.76 km (6:31 / km) +106m 5:52 / km
ahr:157 max:170 spiked:28/29c shoes: VJ Integrators

FVO WEE in Barrwood. Jogged around, focusing on orienteering technique. Seemed to go pretty well, though the were one or two places where the map seemed a bit odd(no. 4).
Map

Tuesday Apr 30, 2013 #

6 PM

Running (road) warm up/down 11:18 intensity: (7:30 @0) + (2 @1) + (34 @2) + (1:44 @3) + (1:28 @4) 2.21 km (5:07 / km) +7m 5:03 / km
ahr:119 max:205 shoes: Asics Gel 1170

Warm up over to DVC and then back past the pavilion.

Running (road) intervals 13:38 intensity: (1:22 @0) + (1:19 @1) + (6:26 @2) + (4:31 @3) 2.49 km (5:29 / km) +3m 5:27 / km
ahr:148 max:169 shoes: Asics Gel 1170

5x220m. Just a random distance that someone decided on. Wind at our backs and long recovery. Nice easy leg moving session. Only did half of what everyone else was doing.

Running (road) warm up/down 12:06 intensity: (16 @1) + (11:16 @2) + (34 @3) 2.28 km (5:18 / km) +19m 5:06 / km
ahr:146 max:158 shoes: Asics Gel 1170

Jog home around the Meadows.

Monday Apr 29, 2013 #

6 PM

Running (road) (Recovery) 39:47 intensity: (3:50 @0) + (15:09 @1) + (18:13 @2) + (2:35 @3) 7.57 km (5:15 / km) +60m 5:03 / km
ahr:140 max:159 shoes: Asics Gel 1170

Easy run down to Roseburn path and then along the Leith Walk. Nice path there (though some of what I ran is "closed"). Back up Lothian Road. It was all downhill at the start and all uphill at the end.

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