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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Apr 30, 2016:

activity # timemileskm+mload
  Orienteering3 1:38:17 8.34(11:47) 13.42(7:19) 55046 /64c71%79.7
  Running (road)2 1:07:52 5.23(12:59) 8.41(8:04) 418.2
  Running (off-road)3 39:09 3.42(11:26) 5.51(7:06) 476.5
  Total6 3:25:18 16.99(12:05) 27.34(7:31) 63846 /64c71%94.4
  [1-5]6 3:04:30
averages - sleep:7.8

» now

Saturday Apr 30, 2016 #

12 PM

Running (off-road) warm up/down 5:23 intensity: (2:19 @0) + (2:42 @1) + (22 @2) 0.97 km (5:33 / km) +10m 5:16 / km
ahr:123 max:158 shoes: Inov8 Oroc 2016

Warm up to the start. Missed a bit of the start of the hill. Wasn't feeling the freshest, possibly left a bit too much behind on the sprint. Did a stride or two up by the start and was quickly breathing heavily.

Orienteering race (1:10000) 35:28 intensity: (1 @0) + (30:52 @4) + (4:35 @5) **** 5.36 km (6:37 / km) +266m 5:18 / km
ahr:173 max:182 spiked:21/23c shoes: Inov8 Oroc 2016

IOC Middle - Coumshingaun -5th

Had seen Josh staying low to 1 but I read the map and climbed straight away. Had a double take on the scale before realising I could see the feature for 1 straight away.
Climbed a little out of 1 and hit the two big boulders with John Shiels on them. This made the control was easy as the feature was big from up there. This was the start of my time in the lead on the course.
Kept moving decently through 3-4-5 as I saw they were downhill and I wanted to make the most of my strengths while I could.
Turned up to 6 and the suffer started. Tried to plug away but had dropped into 2nd by the time I reached it.
The plan was to hold on as much as I could for the climb and try and claw it back later. Could see Josh ahead for 7-8, somehow had the fastest split to 9?? Finally caught Josh at 10 but was in a world of hurt to 11 and lost time to him. Took 3 seconds or som to recover and then pushed for 12. Fastest on 13 but there was atiny incline and I had a slight hesitation on 14. 15 was a fairly easy control but my line through the rocks wasn't great and I got pushed further right.
16 was my only mistake, coming slightly too low into the control and dropping ~10s to go back up to it. I didn't really know what was happening for 17 and I Was just trying to run hard but it was easy enough, then went straight through the gorse for 18.
19 was the end though. I had been working hard and then the slight bit of uphill had me going backwards. I had been ahead of Eoin at 18 but had so little to give I dropped off the pace. Wasn't particularly confident in my orienteering either and was a bit hesitant for 21.

Overall ... well I don't know. I guess I'm happy that I'm there or thereabouts but pretty annoyed to be so close and yet so far again. Some day I'll at least get a podium. Still some work to do.

Running (off-road) warm up/down 11:29 intensity: (1 @0) + (7:34 @1) + (2:24 @2) + (1:30 @3) 1.26 km (9:05 / km) +20m 8:25 / km
ahr:130 max:157 shoes: Inov8 Oroc 2016

Cool down with Eoin. Went up past the finished and met UCDO and then saw Conor and Shea flying down the hill. The rest of the jog was spent lamenting our luck to be in 4th and 5th place. Legs feeling heavier.

Friday Apr 29, 2016 #

7 PM

Running (road) warm up/down 14:58 intensity: (3:41 @0) + (1:17 @1) + (47 @2) + (7:54 @3) + (1:19 @4) 2.12 km (7:04 / km) +1m 7:03 / km
ahr:137 max:167 shoes: Inov8 X-Talon 2016

Warm up before the sprint. Did a little bit of a jog with Colm and then some strides. Feeling pretty good before the start and ready to try a little to open out the legs.

Orienteering race 16:23 intensity: (1 @0) + (26 @1) + (3 @2) + (15 @3) + (6:33 @4) + (9:05 @5) *** 3.46 km (4:44 / km) +14m 4:38 / km
ahr:176 max:184 spiked:25/27c shoes: Inov8 X-Talon 2016

IOC Sprint - WIT Campus - DSQ

At the start I was in two minds about taking it chilled or pushing hard. After about 4 controls I was feeling good and it was going well so I kept pushing on. Saw 8 was a 'which side' control and used the Yannick descriptions techinquie to check it out. Was unsure whether I could run down the earthbank to 10 but check it out on the way to 9. Saw a gap in the green hedge on my map and thought yes I can! (you couldn't, it was olive). Then Colm M came up it which verified it for me. Was very confused by how to actually get into 9 then. Was solid then for the next bit. Saw Darren who had started 2 mins after me when I was going to 17 and I reckoned I wasn't too far behind. Kept pushing as I thought a decent time might be on the cards. Few funny stairs controls nearly caught me out, then I crossed the olive twice more... Nearly went to 22 instead of 26 but caught it at the last second. Legs were tying up quite a bit for the last bit then.

Speed was actually ok ish and I was 13th before being being disqualified (after I told Andrew and there was a protest).

Running (road) warm up/down 21:24 intensity: (11:09 @0) + (9:25 @1) + (50 @2) 1.18 km (18:04 / km) +11m 17:15 / km
ahr:110 max:138 shoes: Inov8 X-Talon 2016

Cool down with a big group. Everyone was finished so back around the area. Had a little look at the controversial areas. Nice to have some chats and good post race banter.

Thursday Apr 28, 2016 #

9 AM


Body was still wrecked so I took it easy again yesterday. Drank lots of water, ate lots of food (including some tasty ice cream) and played some games. Feeling a good bit better today and was actually able to spin the legs reasonably while cycling into work.

Wednesday Apr 27, 2016 #

8 AM


woo racing weight.

Phd interview thing today. Only a small thing I think.

Tuesday Apr 26, 2016 #

12 PM


Was very tired yesterday and decided to take the day off. So much for my streak of running every day, but I reckoned it wasn't necessary. Feeling better today, though I'd love more sleep still and I'll do an easy jog.
7 PM

Running (road) 31:30 intensity: (3:36 @0) + (22:56 @1) + (59 @2) + (3:59 @3) 5.11 km (6:10 / km) +29m 6:00 / km
ahr:121 max:160 shoes: Inov8 Road-X 255

Still properly tired so went for a reeeally easy run. Just to move the legs. Lovely evening out and I was happy once I got started.

Monday Apr 25, 2016 #

10 AM

(rest day)

Week goal - recovery
I'd like to keep doing little bits of running this week, but the focus will be on recovering as I am tired after the weekend short just short runs, compression tights and stretching. Something like the following

Monday - 20 mins
Tuesday - 30 mins
Wednesday - 30 mins
Thursday - 20 mins
Friday - IOC Sprint
Saturday - IOC MIddle
Sunday - IOC Long

Sunday Apr 24, 2016 #

9 AM

Running (off-road) warm up/down 11:06 [2] 1.66 km (6:41 / km) +15m 6:24 / km
shoes: Inov8 Oroc 2016

Warm up to the start and then some jogging about. Hands very cold as I couldn't find my gloves, though it had stopped snowing so I reckoned I'd be alright. Put my watch in my jacket pocket and did some strides. Feeling low on zip.
10 AM

Orienteering race (1:10000) 46:26 [5] **** 4.6 km (10:06 / km) +270m 7:48 / km
14c shoes: Inov8 Oroc 2016


Swedish League #4 (WRE) Middle
H21E3 - 16th - 771 pts

Legs were tired from yesterday. Start was uphill and I stuck with the guy starting in E2 at the same time as me. Was a bit stuck behind the D20 and H20 too as it was a narrow path and they had a slightly better starting place. Decided on straight to 1. Seemed to far down to go to the road. Picked up the climbs then stayed left and saw the open in front of the control to drop into it. It was fairly buried (though not on the ground and trampled on like for Shea).
Straight to 2 and I had caught my 2 minute man. There was a guy standing on top of a crag clearly looking at the control at the bottom. Jumped off it and punched it. People going everywhere in the forest here.
Same route as for 19 yesterday. Past the funky plants in the valley. Compass was not good off the last hill and came too far left. Saw the craggy bits though and headed downhill but veered when I saw a control on a knoll and some lady asked me if I knew where I was. Wasn't my control but it did tell me where I was.
Stayed high for 4 to get runnability on the hill. Compass was bad down the hill again and I got distracted by a higher control.
Thought left was risky for 5 but decided to go for it. Ended up right of the first green bit so continued with the intention of bashing through the green. Didn't see the gap in the first green under the line. End green was thick so I went around.
Again looking for runnability stayed higer. No attackpoint though left me floundering in the green. Eventually found a crag and came back for it.
Legs were in a bad way going up to 7 and I fell into a fallen tree what cost me some time. Control was easy.
Again taking some running but misread when I needed to go up. Ran a bit too far around and then when I did head up I wasn't sure of where I was. Ended up below the control on a feature that looked like the control should be there. Realised it after a bit and climbed up.
Didn't like the look of the crags to the left. Went right and got up high to the open bits to be sure of position. (maybe not as high as I drew though). Dropped in, hesitated for about 5s and then turned left to get it well.
10: straight. Guy I started with reappeared on this leg and I was trying to stay with him. Bit of hashing and my legs were having a tough time. Went straight up the hill and read my way into the control for a spike.
Had a brainwave to go around for 11. That was wrong. Realised at some point and cut up to get the open bits. Small hesitation at the second one as that was where I thought it was at the first one to punch it just behind the other guy.
Straight again keeping a little right and saw the wall. went up the ridge then kept left to hit the control
I was not running fast for 13 though I knew I should be. Just on the compass and needed to hit the big marsh and keep going straight. Picked left of the hill as it seemed more definite and then followed the crags to the control.
Ran though the semi open which was rough so just beelined to the open. Suffered across the field and up the hill to the last one.
I wanted a faster run in than yesterday. It didn't happen.

16th - 771 pts
Happy enough. A big improvement over yesterday and some positives to take. Need to be a bit better in the control circle though.

11 AM

Running (off-road) warm up/down 11:11 [2] 1.61 km (6:56 / km) +2m 6:53 / km
shoes: Inov8 Oroc 2016

Cool down jog up the road to chat with myself about how the race went. Legs tired. Found my gloves in my pocket too which was pretty dumb of me.

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