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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Sep 28, 2014:

activity # timemileskm+mload
  Cycling2 2:43:03 20.19(8:05) 32.49(5:01) 44934.5
  Running3 2:32:15 15.58(9:46) 25.07(6:04) 36030.3
  Running (off-road)1 1:12:51 7.36(9:54) 11.85(6:09) 45116.3
  Strength1 35:107.0
  Orienteering1 33:45 3.3(10:13) 5.32(6:21) 2491 /19c5%17.6
  Total6 7:37:04 46.43 74.73 15091 /19c5%105.7
  [1-5]6 6:20:05

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MoTuWeThFrSaSu

Sunday Sep 28, 2014 #

12 PM

Running warm up/down 27:53 intensity: (7:13 @0) + (8:00 @1) + (9:28 @2) + (3:12 @3) 4.08 km (6:50 / km) +170m 5:40 / km
ahr:129 max:162 shoes: Inov8 X-Talon

Jog to the start with Conor and Eoin.

Orienteering 33:45 intensity: (18 @0) + (13 @1) + (2:08 @2) + (5:09 @3) + (25:57 @4) 5.32 km (6:21 / km) +249m 5:09 / km
ahr:166 max:180 spiked:1/19c shoes: Inov8 X-Talon

Three Rock LL middle training.
Want to get more middle training in so took some all controls maps and planned a course entirely in the forest. Did 1:30 start intervals to simulate racing, order was Eoin, Conor and I.

Went off pretty hard with the idea of getting into oxygen debt to make the orienteering hard. It worked and in this lovely new piece of forest (for me anyway) I had a great time. Was a bit right for 1 but corrected ok. A bit high for 5 and saw Eoin running along the road. Went slowly into it.

Then there was a climb. Eoin gone and I tried to power. Had to walk a bit but felt good. Short control and then more climb. This one on the marsh was weird and seemed too high and north. Didn't lose time anyway.

There was a transition leg then to get to the next piece of forest. The lads had problems seeing the path up to it apparently but I got to see Conor coming down it and having a huge hesitation. Went left then around the semi-open. Gained nearly a minute on Conor here. Could see Eoin punching the control but nothing else.

Was really smooth through the next section, again new forest for me. Running strongly on the hills I felt.

Then the last piece, bit of a climb on the road and some short controls. Run to the finish. Just pipped Conor in the end (I think, he hasn't uploaded yet).

Really fun course I thought (yes, complimenting myself!). Nice to have the high intensity and lots of controls.

Map

Saturday Sep 27, 2014 #

Cycling race (MTBO) 1:38:28 [3] 12.0 km (8:12 / km) +300m 7:18 / km

MTBO in 3Rock.

Forgot my GPS like a dumb. Distance and climb a complete guess.
Was using Don's bike again so had to wait for him before I could start. He was a bit after the last start time but it was ok. Went out and had fun. Technical climbs were really tough. Felt good on the bits where I could cycle fast. Was far from clean though and took a few wrong route choices/made mistakes.

Happy enough with the time. Never could have done Dan Morrows 82 though. 90 might have been doable with clips and some technical practice and no mistakes.

Good craic anyway

Friday Sep 26, 2014 #

Strength 35:10 [2]
shoes: Asics Gel 1170

70s plank
45s side plank
25x calf raises
25x side leg raises each side
25x inside leg raises
12x push ups - woo no wrist pain
2x10 20kg squats
2x10 20kg lunges
2x10 one legged squats
30x back ups
30s x side-to-side back ups
60s one leg lifts
32x crunches
10x platform leg dips
1x10 1 legged bridge extensions
1x10 1 legged bridge raises

5x chin up holds
5x tricep dips

Thursday Sep 25, 2014 #

6 PM

Running warm up/down 18:12 intensity: (13:48 @0) + (4:24 @1) 2.55 km (7:08 / km) +20m 6:51 / km
ahr:110 max:132 shoes: Asics Gel 1170

Jog to the Magazine with Gina

Running hills 25:45 intensity: (4:30 @0) + (3:42 @1) + (4:03 @2) + (5:50 @3) + (7:40 @4) 4.11 km (6:16 / km) +166m 5:13 / km
ahr:144 max:175 shoes: Asics Gel 1170

10x 340m hill intervals (about 20m climb) 1 min rest.
Did the first one very easy (2:15) to see how far they were. Then
1:29, 1:25, 1:26, 1:25, 1:23, 1:24, 1:21, 1:23, 1:19.

Quite a long rest for the length of the hills but it was quite fun and a really nice evening to be out.

Running warm up/down 15:34 intensity: (50 @0) + (8:36 @1) + (6:08 @2) 2.54 km (6:07 / km)
ahr:130 max:142 shoes: Asics Gel 1170

Jog home

Wednesday Sep 24, 2014 #

5 PM

Cycling 38:00 intensity: (23:42 @0) + (4:33 @1) + (9:06 @2) + (39 @3) 10.7 km (3:33 / km) +134m 3:20 / km
ahr:111 max:153 shoes: Basso

Cycle out to Taylors

Running (off-road) long 1:12:51 intensity: (1:31 @0) + (20:54 @1) + (19:56 @2) + (26:55 @3) + (3:35 @4) 11.85 km (6:09 / km) +451m 5:10 / km
ahr:143 max:166 shoes: VJ Falcon

Run with Cillin in 3Rock. Nice day out and a nice run.
Good chats. Very enojyable.

Cycling 26:35 intensity: (11:18 @0) + (6:30 @1) + (8:11 @2) + (36 @3) 9.79 km (2:43 / km) +15m 2:42 / km
ahr:123 max:153 shoes: Basso

Cycle home. Well wrapped up. Nice!

Tuesday Sep 23, 2014 #

6 PM

Running warm up/down 22:29 intensity: (1:34 @0) + (12:52 @1) + (4:28 @2) + (3:22 @3) + (13 @4) 3.57 km (6:18 / km) +1m 6:17 / km
ahr:133 max:165 shoes: Asics Gel 1170

Running intervals 27:40 intensity: (2:32 @0) + (14 @1) + (1:00 @2) + (7:11 @3) + (16:43 @4) 6.13 km (4:31 / km)
ahr:165 max:180 shoes: Asics Gel 1170

8 x 600m, 200m jog recovery

2:15, 2:09, 2:12, 2:13, 2:18, 2:16, 2:14, 2:08

Happy enough. Slight bit slower pace than last weeks 800s but that is understandable. Felt a bit slow after the weekend.

Running warm up/down 14:42 intensity: (9:43 @0) + (1:04 @1) + (3:55 @2) 2.09 km (7:02 / km) +3m 6:59 / km
ahr:112 max:138 shoes: Asics Gel 1170

Monday Sep 22, 2014 #

Note

Shoulders are sore today. Bed was great last night. So happy with the new mattress and not having loads of springs sticking into me.

New week new plan. Hopefully kick off some Dublin training:
Monday - cycle
Tuesday - crusaders intervals
Wednesday - longish run, ticknock hopefully with some people.
Thursday - hill intervals
Friday - rest!
Saturday - Hopefully MTBO, depends if I can get Don to share his bike with me. Otherwise I'll long run.
Sunday - Three rock oing - middle distance

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