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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ged

In the 7 days ending Nov 1, 2009:

activity # timemileskm+m
  Running3 2:57:20 23.31(7:37) 37.51(4:44) 690
  Cycle4 2:43:30 30.51(5:22) 49.1(3:20) 300
  Orienteering1 1:50:51 6.77(16:22) 10.9(10:10) 410
  Warm up exercises1 10:00
  Total5 7:41:41 60.59 97.51 1400

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MoTuWeThFrSaSu

Sunday Nov 1, 2009 #

Event: Munster Orienteering Championships 2009
 

Orienteering race 1:50:51 [4] *** 10.9 km (10:10 / km) +410m 8:34 / km
shoes: V-J FALCON

Didn't have a good start to the race, the first control was ok but after that the next few i made silly mistakes on and as i progressed through the course i seemed to get better except for a few small mistakes and on top of that had bad blistering on heals from friday but somehow managed to ignore the pain. One plus point is that these new shoes seem to support my feet very well, for once didn't get an ankle injury.

M21 - Splits

Friday Oct 30, 2009 #

Cycle 20:00 [2] 5.2 km (3:51 / km) +50m 3:40 / km

Cycle 20:00 [2] 5.2 km (3:51 / km) +20m 3:46 / km

Running intervals 15:00 [5] 4.61 km (3:15 / km) +30m 3:09 / km

Got a new pair of o-shoes and as i knew tymon park going to be very slippery i decided to wear to increase grip and brake them in. Unfortunatly i ended up ripping the skin off my heals and quite sore.
C • at the back? 2

Running warm up/down 30:00 [2] 6.9 km (4:21 / km) +40m 4:14 / km

Warm up exercises 10:00 [1]

Wednesday Oct 28, 2009 #

Running hills 1:27:20 [2] 14.5 km (6:01 / km) +550m 5:04 / km

A hill run in three rock, good run, but my legs felt a bit tired a the end.

Cycle 32:00 [3] 9.5 km (3:22 / km) +100m 3:12 / km

Cycle 29:35 [3] 11.6 km (2:33 / km)

Fast cycle down hill off three rock at nearly 50k. Down hill most of the way, had no energy left just before i got home.

Tuesday Oct 27, 2009 #

Running intervals 15:00 [5] 4.6 km (3:16 / km) +30m 3:09 / km

Cycle 21:55 [4] 7.2 km (3:03 / km) +60m 2:55 / km

Cycle 20:00 [2] 5.2 km (3:51 / km) +20m 3:46 / km

Running warm up/down 30:00 [3] 6.9 km (4:21 / km) +40m 4:14 / km

Monday Oct 26, 2009 #

Note
(rest day)

Cycle 20:00 [2] 5.2 km (3:51 / km) +50m 3:40 / km

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