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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 14, 2017:

activity # timemileskm+m
  Orienteering2 3:08:32 16.59(11:22) 26.71(7:04) 48238 /42c90%
  Running (road)8 1:57:19 9.54(12:18) 15.35(7:38) 172
  O-training (technique)3 1:46:05 8.48(12:30) 13.65(7:46) 15034 /37c91%
  Strength1 32:02
  Total11 7:23:58 34.62 55.71 80472 /79c91%
  [1-5]11 7:00:52
averages - sleep:8.2 rhr:46 weight:80.8kg

» now

Sunday May 14, 2017 #

7 AM

rhr:45 slept:8.5

9 AM

Running (road) 13:00 intensity: (7:10 @0) + (3:29 @1) + (7 @3) + (2:14 @4) 1.78 km (7:19 / km) +3m 7:15 / km
ahr:113 max:165 shoes: Inov8 ORoc 2017

Warm up before the start. Felt alright had been a bit yawny earlier but woke up nicely. Sunny day and had drank plenty. Felt good before the race.
10 AM

Orienteering 2:19:18 intensity: (28 @0) + (2:14 @1) + (29:19 @2) + (1:18:23 @3) + (28:54 @4) *** 20.11 km (6:56 / km) +355m 6:22 / km
ahr:156 max:167 spiked:20/23c shoes: Inov8 ORoc 2017

WOC Selection Long - Kutiorg - 16.5km


Picked up the map 460m before being on the map so quite a long time to plan the long leg to number 1. In the trainings the indistinct marshes had been fine so went down to that quickly and then along until diagonalling up to the open. I tried to leave the open straight but went about nipple deep in a marsh that showed no sign of ending. Turned around but there was more open to my right that was green on the map. I got spooked and went left to the path and it was all ok. Caught Jens at number 1 then. By 3 I had enough of green and went around to 4. Straight is surely better, especially as the path was terrible. Did 5 perfectly and took my first gel on the way up the hill.
Then I messed up the exit before epic climb number 2! Legs felt that and I though path to 7 again, and pretty much forever after as I never really got the power back. Again I think straight or left is better. Moving ok on the road to 9 but really suffered towards 10 and brain was coming off the wheels so had to slow down a bit. Fell just before the drinks at 11 and it took me a while to get my legs back up and then Conor caught me.
I headed towards to the road and the conversation went something like:
Conor: "Are you taking the road!!?"
Ruairi: "Hell yeah. And all roads from now on".
"Even 21?"
"Especially 21"
He then promptly ran away from me. Felt tired enough around the butterfly but kept the oing tidy. Had some serious alarm bells on 13 (I had the short loop first) but corrected it. Then path to 19, though I didn't exit 18 well again.
I had been agonising over 22 for a while. The road looked nice but the marshes had been good earlier so I went for it, not really noticing it was proper marsh as opposed to indistinct. That was a rough 11 minutes of my life. I was faster than Conor who took the road though. 23 was the end of ends though. They could have been crueller but I was in a world of hurt and was not going quickly. Survived though.

Only 2 Irish finished today. I was second of those. We'll see what that means... Like usual orienteering was not where I lost my time. Now that this selection and competition period is over it really is time to get some answers and solve me!

Saturday May 13, 2017 #


Estonia WOC selection
8 AM

rhr:45 slept:9.0

12 PM

Running (road) 11:24 intensity: (8:07 @0) + (2:41 @1) + (27 @2) + (9 @3) 1.78 km (6:24 / km) +20m 6:03 / km
ahr:67 max:156 shoes: Inov8 ORoc 2017

Jog to the start. Not much time for a whole lot else but did 2 strides.
Feeling pretty good and ready for some racing.

Orienteering race 49:14 intensity: (2 @0) + (15 @1) + (2 @2) + (2:23 @3) + (35:42 @4) + (10:50 @5) **** 6.6 km (7:28 / km) +127m 6:49 / km
ahr:167 max:175 spiked:18/19c shoes: Inov8 ORoc 2017

WOC Selection Races - Middle 6.1 km - Voorepalu

Another technically sound race but just not enough legs. Caught Niall 2 minutes at 3, but Conor was basically on us at that point too. Pushed hard for as long as I could and did ok until about 9. Was still in sight on Conor on 11 but missed it with like 10s and never saw him again. Suffered around the last loop and Nick passed me going to 15. By the end I was done.
1 PM

Running (road) 7:27 intensity: (27 @0) + (6:59 @1) + (1 @3) 0.94 km (7:54 / km) +8m 7:36 / km
ahr:121 max:131 shoes: Inov8 ORoc 2017

Cool down comparing splits with Nick, Colm and Niall.
Nice day really. Good sun.

Friday May 12, 2017 #

8 AM

rhr:46 slept:9.0 (rest day)

That was better
12 PM

Running (road) 19:50 intensity: (1:04 @0) + (12:36 @1) + (1:04 @2) + (5:05 @3) + (1 @4) 2.43 km (8:10 / km) +56m 7:20 / km
ahr:132 max:162 shoes: Asics Hyper Speed 6 2016

A suuuuuper easy run just to move the legs and explore Otepää a bit. Went to look at the bit circular building. It was a hotel, not as interesting as I had hoped. then went up the hill. That was serious enough and there was a ruin on the top. Finally back via the biathlon stadium for a look. Felt nice. Ready for tomorrow.

Thursday May 11, 2017 #

8 AM

rhr:42 slept:6.0

So my travels continued last night to be rather mixed. Met the Finnish team in Helsinki so asked them for a lift instead of Conor and ColmM and having to come pick me up pretty late. Then the flight was delayed an hour so it seemed I had made a top call.

On the other end the Finns were trying to get their cars there was a hitch. Due to our flight being late the company had to decided to cancel to reservation and go home early! So then I had to ring ColmM and he kindly came and picked me up, getting to the accom at 1am. The Finns hade various solutions. A minibus came, some guy got a lift to the city and the rest got a lift with the friendly Hertz guy who they weren't renting from.
10 AM

O-training (technique) 35:26 intensity: (50 @0) + (11:19 @1) + (14:07 @2) + (8:34 @3) + (36 @4) **** 4.81 km (7:22 / km) +78m 6:49 / km
ahr:118 max:165 spiked:14/15c shoes: Inov8 ORoc 2017

Started out feeling ok but rapidly descended into feeling really awful. Orienteering was good, nice big features but at one point I stopped to tie my laces and my legs were kind of shaking. Guess the day of traveling and poor sleep got to me.

Forest was nice in the white, super runnable. Hashed areas were ok, basically lots of small branchy bushes. Green was slower but ok. Optimizing lines is quite important.
4 PM


Took a nap after lunch. It was great.
5 PM

O-training (technique) 26:26 intensity: (3:14 @1) + (14:23 @2) + (8:49 @3) **** 3.15 km (8:23 / km) +59m 7:40 / km
ahr:137 max:159 spiked:7/9c shoes: Inov8 ORoc 2017

Training 2. It's days like these I notice the difference between the pros and the plebs like me. Having the ability the rest during the day and just relax really got me back to where I wanted to be. Was very turn as to whether I should do it or not.

Picked the 2.9k course and just cruised around easy. Another nice forest. Control flow important here as the lines are so good. The speed will be high and the features are big but need to stay on top of the map contact.

Wednesday May 10, 2017 #

8 AM

rhr:45 slept:8.0 weight:80.2kg (rest day)

Legs a bit tired after yesterday actually.
4 PM

Running (road) 10:00 [1] 1.0 km (10:00 / km)

Almost didn't make it Estonia. Two flights to Helsinki at the exact same time from gates at the opposite ends of Arlanda and I went to the wrong one. Had to leave and go back through security on the new terminal which meant i had to drink another 600ml of water after just downing it before the first security. Bit sweaty for the flight.

Tuesday May 9, 2017 #

6 PM

O-training (technique) 44:13 intensity: (1:23 @0) + (16:16 @1) + (2:27 @2) + (9:38 @3) + (11:12 @4) + (3:17 @5) **** 5.69 km (7:46 / km) +13m 7:41 / km
ahr:148 max:173 spiked:13/13c shoes: Inov8 ORoc 2017

O-intervals in Nåsten

Felt ok on number 1. Suffered through 2. Took 3 handy and joined back up with the group starting 6. Felt good doing that.

Running (road) 16:22 intensity: (12 @0) + (13:07 @1) + (46 @2) + (2:17 @3) 2.51 km (6:32 / km) +40m 6:03 / km
ahr:131 max:159 shoes: Inov8 ORoc 2017

Albin Said the warm up would be 2k. He lied and this doesn't include the strides. Lovely sunny evening meant it was impossible to see going west and also bitterly cold.
7 PM

Running (road) 19:48 intensity: (1:15 @0) + (18:32 @1) + (1 @3) 2.62 km (7:34 / km) +30m 7:09 / km
ahr:125 max:143 shoes: Inov8 ORoc 2017

Jog back to KG. Going east was very pleasant though it took until we were out of the forest for my hands to warm up.

Monday May 8, 2017 #

8 AM

rhr:51 slept:7.5 weight:81.5kg

Weekly plan - get ready for Estonia

Monday - Easy + drills + gympa
Tuesday - O-intervals in Nåsten
Wednesday - rest, working in the morning and going to Estonia in the afternoon
Thursday - have 2 maps to train on. Will take the morning one mostly easy but with an approx 5 min pick up to have a feel for moving fast in the forest. The afternoon will be easy. Just to improve map feel.
Friday - rest, possibly a very easy 20 min jog
Saturday - Selection race middle
Sunday - Selection race long
6 PM

Strength 32:02 intensity: (32:01 @1) + (1 @3)
ahr:102 max:121 shoes: Addidas indoor

Gympa. Felt good. Back planks really focus on that particular part of my upper hamstring that has been sore. Probably good to strengthen it up a bit. I wasn't wearing a HRM so I don't know who's data that is.

Running (road) 19:28 intensity: (2:08 @0) + (7:31 @1) + (3:38 @2) + (5:27 @3) + (44 @4) 2.3 km (8:27 / km) +14m 8:12 / km
ahr:139 max:173 shoes: Asics Hyper Speed 6 2016

Before gympa easy run and drills. Cold out today and windy even though the sun was shining. Nice little run for the legs

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