Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 12, 2015:

	activity	#	time	miles		km		+m				load
	Running (road)	6	4:44:22	31.09	(9:09)	50.04	(5:41)	368				67.7
	Orienteering	1	1:05:46	6.13	(10:43)	9.87	(6:40)	352	16 /	18c	88%	34.6
	Rock Climbing	1	1:00:00									12.0
	Strength	6	23:00									3.8
	Stretching/Rehab	1	15:00
	Total	13	7:28:08	37.22		59.91		720	16 /	18c	88%	118.0
	[1-5]	13	7:05:13
averages - sleep:7.7

1:27

0:00

» now

Monday Oct 12, 2015 #

Note
slept:7.5

Last week went to plan which was nice. Have to watch the sleep a little but the legs felt good.

Monday - run to & Climbing
Tuesday - intervals
Wednesday - Strength + easy run
Thursday - long run
Friday - Rest day
Saturday - hills then home
Sunday - Curragh orienteering. I'm organiser and probably won't get to run aside from putting out and taking in controls. The challenge will be to watch the match.

8 AM

Strength 2:00 [1]

calf lowers
15 Straight leg
15 bent leg

6 PM

Rock Climbing (bouldering) 1:00:00 [2]
shoes: Five Ten

Gravity. Arrived at 18 instead of 19 like normal and it was much quieter which was great. It was much easier to warm up and then when I was trying hard it was busier which was fine since I had to be resting anyway. Mostly on the pinks with Killian, though did a black or two. Tried a blue but got no where. Few comp problems too but I got pretty tired. Met Niall Ewen then and chatted to him for a bit before one last big try and run off to get changed and go home.

8 PM

Running (road) 21:21 4.2 km (5:05 / km) +7m 5:02 / km
ahr:140 max:150 shoes: Inov8 Road-X 255

Easy run home. Body feels in good nick and no tight calves or anything which is great. Fingers are a bit sore from climbing but that's to be expected.

11 PM

Strength 1:00 [1]

calf lowers
15 straight leg

Sunday Oct 11, 2015 #

Event: Leinster League, Ballyedmonduff

11 AM

Running (road) warm up/down 6:33 0.71 km (9:13 / km) +93m 5:34 / km
ahr:103 max:135 shoes: Inov8 X-Talon 212

A bit of jogging about and some dynamics to loosed out after yesterday.

Orienteering race 1:05:46 **** 9.87 km (6:40 / km) +352m 5:39 / km
ahr:165 max:175 spiked:16/18c shoes: Inov8 X-Talon 212

Ballyedmonduff LL2, aka Ticknock.
Except it is much much nicer than Ticknock as you start in nice forest and run for a lot in nice forest. Legs felt rough at the start but I built into it pretty well I thought. Was pretty clean for most of it and happy with that but there were a few small unnecessary wobbles. For example at 10 I was too high and knew I was too high but didn't do anything about it. Otherwise running was decent and I was much better than last week but still lsot time on the big climbs and that's really where Colm got me. Legs were pretty shot on the last bit in the forest but I kept pushing through. Longer stuff in thew winter will stand to me for that.

Running (road) warm up/down 14:21 1.89 km (7:34 / km) +63m 6:30 / km
ahr:118 max:147 shoes: Inov8 X-Talon 212

Jog with c.hill and jonnyq. Nice loosener

10 PM

Strength 1:00 [1]

calf lowers
15 Straight leg

Brown - Splits

Saturday Oct 10, 2015 #

10 AM

Running (road) warm up/down 18:45 3.24 km (5:48 / km)
ahr:141 max:162 slept:8.0 shoes: Inov8 X-Talon 212

Warm up lap

Running (road) hills 33:21 6.04 km (5:31 / km) +36m 5:22 / km
ahr:170 max:182 shoes: Inov8 X-Talon 212

4x 1mile hill loop 90s rest. Felt better today than the last time I did these which is always nice. Started out with Orla who I ran with the last day but forgot to start my watch until somewhere up the first hill. First 3 were nice and consistent but I did suffer on the last one again.

6:45
6:49
6:44
6:55

Running (road) intervals 3:17 0.52 km (6:17 / km) +1m 6:13 / km
ahr:154 max:167 shoes: Inov8 X-Talon 212

Apparently it's a thing to do some strides after hills to loosen out your hamstrings so we did that. 4x 100m strides.

Running (road) warm up/down 12:54 2.5 km (5:10 / km) +12m 5:02 / km
ahr:149 max:162 shoes: Inov8 X-Talon 212

Cool down lap. Feeling tired.

Friday Oct 9, 2015 #

8 AM

Strength 2:00 [1]
slept:9.0 (rest day)

Eccentric calf raises
15 Straight leg
15 bent leg

Thursday Oct 8, 2015 #

6 PM

Running (road) 1:23:37 14.54 km (5:45 / km) +128m 5:30 / km
ahr:138 max:161 slept:6.0 shoes: Inov8 Road-X 255

Long run in the park. Was feeling pretty tired before I went out and motivation was low, but I got myself out the door and just started off nice and easy. Weather was great and the paths in the park were wet enough to be soft, but not wet enough to be slippy and it was a really nice run.
Tried to stay close to the wall on the South part of the park where I thought I remembered a path. It started ok but then descended into nettles and fallen trees and progress was slow there.

Wednesday Oct 7, 2015 #

7 AM

Stretching/Rehab 15:00 [0]
slept:8.0

Strength 15:00 [2]

30s Wall squat
15x eccentric calf raises
30s plank
30s side planks
10s 2 leg bridge
2x20s 1 leg bridge
20 side leg raises

5 PM

Running (road) 30:53 5.96 km (5:11 / km) +21m 5:06 / km
ahr:135 max:152 shoes: Inov8 Road-X 255

Easy run from KilliCian's.
Went up to the Royal Canal and ran along that past Croke Park. Got to 15 mins and turned around. On the way back one woman commented to her male partner as I ran past: "Now, that is a man".

Tuesday Oct 6, 2015 #

8 AM

Strength 2:00 [1]

Eccentric calf raises
15 Straight leg
15 bent leg

6 PM

Running (road) warm up/down 8:56 1.65 km (5:24 / km) +1m 5:23 / km
ahr:120 max:133 shoes: Inov8 Road-X 255

Warm up laps, bit wetter out today.

Running (road) warm up/down 9:08 1.24 km (7:22 / km) +1m 7:20 / km
ahr:141 max:167 shoes: Inov8 Road-X 255

Dynamic warm up and strides

Running (road) 41:16 7.53 km (5:29 / km) +5m 5:28 / km
ahr:141 max:155 shoes: Inov8 Road-X 255

Easy run with Johannes out to the South Wall instead of the session due to having raced on Sunday. Just cruising and a very pleasant run.

« Earlier | Later »