Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Mar 21, 2010:

	activity	#	time	miles		km		+m				load
	Commuting	6	3:55:00									23.5
	Hill Walk	1	3:30:00									21.0
	Running (road)	4	2:48:15	19.0	(8:51)	30.58	(5:30)	886				62.9
	Orienteering	1	51:08	5.01	(10:13)	8.06	(6:21)	224	20 /	20c	100%	30.7
	Strength	1	46:52									9.4
	Total	11	11:51:15	24.01		38.64		1110	20 /	20c	100%	147.5
averages - rhr:50

4:20

0:00

» now

Sunday Mar 21, 2010 #

11 AM

Running (road) warm up/down 12:28 [2] 2.0 km (6:14 / km) +34m 5:45 / km
ahr:129 max:158

muslces definately sore from yesterday

Orienteering race 51:08 [4] *** 8.06 km (6:21 / km) +224m 5:34 / km
ahr:171 max:179 spiked:20/20c

Trooperstown leinster league. Muscles were sore from yesterday. today was tough. a good bit of deep heather in the middle and then i caught up with colm so i had to push it at the end. Really think that the brown course should be longer for leinster league events.

Running (road) warm up/down 9:32 [1] 1.49 km (6:24 / km) +30m 5:49 / km
ahr:133 max:150

ow...

Saturday Mar 20, 2010 #

Event: Student Championships

Commuting 25:00 [1]

Note
rhr:50

12 PM

Running (road) race 51:59 [4] 8.74 km (5:57 / km) +526m 4:34 / km
ahr:173 max:191

Hill run up Camaderry. really tough on the legs, beasted the decent, had a higher average heart rate than on the way up! better fix that!

Friday Mar 19, 2010 #

Commuting 35:00 [1]

Note
rhr:49

2 PM

Strength 46:52 [2]
ahr:120 max:159

side step ups 10kg
one arm row 22.5kg (only got to do one set of these cause some guy was using the machine the entire time)
split squat 10kg
trap 3 raise 3kg
vmo step up 10kg
seated ext rot 3kg

Thursday Mar 18, 2010 #

Commuting 25:00 [1]

6 PM

Running (road) tempo 50:59 [3] 10.19 km (5:00 / km) +180m 4:36 / km
ahr:156 max:176

did 1 and a half laps of the loop + there and back...

Wednesday Mar 17, 2010 #

Hill Walk 3:30:00 [1]

walk up camaderry and continued on and then down into glendalough valley and back through the miners village with colm and regina

Commuting 50:00 [1]

Tuesday Mar 16, 2010 #

Commuting 25:00 [1]

Monday Mar 15, 2010 #

Commuting 25:00 [1]

5 PM

Running (road) intervals 43:17 [3] 8.16 km (5:18 / km) +117m 4:57 / km
ahr:149 max:179

10x300m in 65s with warm up and down. felt pretty good, probably do 64 next week...

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