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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 4, 2013:

activity # timemileskm+mload
  Orienteering3 2:35:10 13.55(11:27) 21.81(7:07) 83771 /77c92%59.3
  Running (road)5 2:34:59 15.84(9:47) 25.49(6:05) 41417.5
  Total6 5:10:09 29.39(10:33) 47.3(6:33) 125171 /77c92%76.8
  [1-5]6 4:07:06

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SuMoTuWeThFrSa

Saturday May 4, 2013 #

Event: Irish Orienteering Championships
 
4 PM

Running (road) 9:31 intensity: (3:58 @0) + (37 @1) + (4:51 @2) + (5 @3) 1.32 km (7:12 / km) +77m 5:35 / km
ahr:135 max:167 shoes: VJ Integrators

Orienteering race 37:43 intensity: (1:56 @0) + (4 @1) + (6 @2) + (6:01 @3) + (29:36 @4) ***** 5.83 km (6:28 / km) +165m 5:40 / km
ahr:174 max:182 spiked:13/16c shoes: VJ Integrators

Irish Champs Middle Distance - Cnoc Mham na Mbo


Felt before the race that I had a chance at a good result. I went out with this in mind and trying to have a clean race, was fairly good through the first bit but could have been faster. Then there was some longer legs where I lost some time running slower, and missing 11 by not being accurate enough and having no attackpoint. Was good again after that but the one mistake cost me, was hesitant for 16 too and I dropped behind Ger and out of the medals as a result.

Running (road) 13:49 intensity: (12:01 @0) + (1:48 @1) 1.91 km (7:15 / km) +19m 6:54 / km
ahr:117 max:137 shoes: VJ Integrators


Course 1 - Splits

Thursday May 2, 2013 #

4 PM

Running (road) 22:02 intensity: (14:42 @0) + (3:08 @1) + (3:26 @2) + (46 @3) 3.65 km (6:02 / km) +19m 5:53 / km
ahr:125 max:164 shoes: Asics Gel 1170

Easy lap of Bruntsfield and the Meadows with Gina.

Wednesday May 1, 2013 #

6 PM

Orienteering race 31:00 intensity: (24 @0) + (10 @1) + (7:41 @2) + (22:31 @3) + (14 @4) *** 4.76 km (6:31 / km) +106m 5:52 / km
ahr:157 max:170 spiked:28/29c shoes: VJ Integrators

FVO WEE in Barrwood. Jogged around, focusing on orienteering technique. Seemed to go pretty well, though the were one or two places where the map seemed a bit odd(no. 4).
Map

Tuesday Apr 30, 2013 #

6 PM

Running (road) warm up/down 11:18 intensity: (7:30 @0) + (2 @1) + (34 @2) + (1:44 @3) + (1:28 @4) 2.21 km (5:07 / km) +7m 5:03 / km
ahr:119 max:205 shoes: Asics Gel 1170

Warm up over to DVC and then back past the pavilion.

Running (road) intervals 13:38 intensity: (1:22 @0) + (1:19 @1) + (6:26 @2) + (4:31 @3) 2.49 km (5:29 / km) +3m 5:27 / km
ahr:148 max:169 shoes: Asics Gel 1170

5x220m. Just a random distance that someone decided on. Wind at our backs and long recovery. Nice easy leg moving session. Only did half of what everyone else was doing.

Running (road) warm up/down 12:06 intensity: (16 @1) + (11:16 @2) + (34 @3) 2.28 km (5:18 / km) +19m 5:06 / km
ahr:146 max:158 shoes: Asics Gel 1170

Jog home around the Meadows.

Monday Apr 29, 2013 #

6 PM

Running (road) (Recovery) 39:47 intensity: (3:50 @0) + (15:09 @1) + (18:13 @2) + (2:35 @3) 7.57 km (5:15 / km) +60m 5:03 / km
ahr:140 max:159 shoes: Asics Gel 1170

Easy run down to Roseburn path and then along the Leith Walk. Nice path there (though some of what I ran is "closed"). Back up Lothian Road. It was all downhill at the start and all uphill at the end.

Sunday Apr 28, 2013 #

11 AM

Running (road) warm up/down 22:21 intensity: (13:07 @0) + (4:15 @1) + (4:59 @2) 2.45 km (9:08 / km) +195m 6:32 / km
ahr:127 max:151 shoes: VJ Integrators

To the start of SOL 3. Some walking and jogging, legs feeling a bit better today. Met Oleg coming back and he advised me to walk the rest of the way since it would be tough.

Orienteering race 1:26:27 intensity: (18 @0) + (6 @1) + (2:28 @2) + (1:04:32 @3) + (19:03 @4) 11.22 km (7:42 / km) +566m 6:09 / km
ahr:165 max:175 spiked:30/32c shoes: VJ Integrators

SOL 3 in Linn of Tummel and Clunie.
An area that hasn't been used for 10 years since the bracken is too rough. The 9.8k 570m course distance looked ominous too.
Started off easy as I thought it could end up a bit of an epic
1 was uphill in heather. Got it cleanly.
2 around to this to save the legs
3-4 opened up the throttle as it was downhill.
5 little high in the circle ~10s lost from not reading the map
6 decided to stay low as up was a long way around. We'll see what the splits says later!
7-9 was easy enough. The open mountain was heathery and tough going.
10 into the forest which it turns out was beautiful! nice running, but steep. Just watched my height.
11 ...
12 slightly high again, bit more though ~15s
13 went right to ensure I would see it
14-15 easy
16 here my legs started to hurt. My line was completely due to runnability. Kept moving though up the hill.
17 more pain, saw Regina when i was contouring and gave her a wave as she was going straight up the hill.
18-20 was just nice oing
21 careful under the boulders
22 whee
23 wheeeeeee
24 -25 were fine
26 was a bit firther along than i had expected but no lost time
27 I left 26 quite high for some reason but it probably wasn't bas as my legs wouldn't have liked any more climb
28 got to run along a path!
29-finish just trying to suffer my way to the end.

Pretty happy with the Result. Just do that again next weekend and we'll be set.
Map

Running (road) warm up/down 10:27 intensity: (3:55 @0) + (3:57 @1) + (2:35 @2) 1.63 km (6:26 / km) +15m 6:09 / km
ahr:134 max:150 shoes: VJ Integrators

jog back to the assembly, helped carry some pre-o controls.

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