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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 26, 2014:

activity # timemileskm+mload
  Running (road)5 2:43:21 16.75(9:45) 26.95(6:04) 3938.6
  O-training2 2:15:52 8.5(15:59) 13.68(9:56) 9123.1
  Running (off-road)1 1:35:26 8.89(10:44) 14.31(6:40) 54717.3
  Orienteering2 1:20:54 7.18(11:16) 11.55(7:00) 6436.5
  Strength1 44:248.2
  Cycling1 39:46 7.79(5:06) 12.54(3:10) 232.7
  Total9 9:19:43 49.11 79.04 764126.4
  [1-5]9 8:05:54

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MoTuWeThFrSaSu

Sunday Oct 26, 2014 #

Event: Leinster League, Castlecomer Park
 
11 AM

Orienteering race 35:37 intensity: (3:08 @0) + (2:35 @1) + (7:38 @2) + (17:23 @3) + (4:53 @4) 5.58 km (6:23 / km) +59m 6:04 / km
ahr:147 max:171 shoes: VJ Falcon

Running (road) warm up/down 3:22 intensity: (2:29 @0) + (53 @1) 0.45 km (7:32 / km) +10m 6:46 / km
ahr:114 max:122 shoes: VJ Falcon

I ran to the car. Not much of a warm down really but off into the town to get dinner with Gina's family before collecting controls.
2 PM

O-training 58:10 intensity: (17:19 @0) + (33:00 @1) + (7:51 @2) 6.6 km (8:48 / km) +64m 8:24 / km
ahr:113 max:147 shoes: VJ Falcon

Collecting controls. Had a lot to pick up so had to do them in kinda waves.

Green - Splits

Saturday Oct 25, 2014 #

Event: Night-O, Tramore Sand Dunes
 
1 PM

O-training 49:03 [2] *** 4.01 km (12:14 / km) +24m 11:53 / km
ahr:53 max:63 shoes: VJ Falcon

Run out along the beach on Tramore and putting out kites for the junior training. got a bit confused when I first came into the dunes as the map was weird. Hadn't seen human input and was just raw lidar basically. Took a while to get the hang of it.

O-training 28:39 intensity: (1:15 @0) + (1:45 @1) + (6:32 @2) + (15:08 @3) + (3:59 @4) **** 3.07 km (9:20 / km) +3m 9:17 / km
ahr:150 max:167 shoes: VJ Falcon

Technical Junior training course.
The TG classic. Blank out, contours, corridor and control pick.

Contours was a bit pointless as there was nothing else on the map anyway but I tired to use them and not my compass in this part anyway.

Corridor was tricky will have to quick route to see how I did.

Control pick went well apart from the control that wasn't there!
5 PM

Running (road) 7:52 intensity: (7 @1) + (1:50 @2) + (5:55 @3) 1.37 km (5:45 / km) +1m 5:43 / km
ahr:152 max:160 shoes: VJ Falcon

Bit of random, relatively high intensity running back towards the cars while everyone tried to tackle each other.
7 PM

Running (road) warm up/down 28:16 intensity: (20:58 @0) + (7:06 @1) + (12 @2) 2.14 km (13:12 / km) +12m 12:50 / km
ahr:105 max:134 shoes: VJ Falcon

Jog to the start of the night-o along Tramore Strand again. got wet feet. Bit reminiscent of Jukola with the train of lights behind. Had to wait then to make sure everyone found the start.

Orienteering race 45:17 intensity: (14 @0) + (5 @1) + (6 @2) + (1:25 @3) + (43:27 @4) 5.97 km (7:35 / km) +5m 7:33 / km
ahr:169 max:177 shoes: VJ Falcon

Running (road) warm up/down 14:58 intensity: (54 @0) + (4:11 @1) + (9:53 @2) 2.07 km (7:13 / km) +3m 7:10 / km
ahr:134 max:144 shoes: VJ Falcon

Jog back to the cars with Conor and Eoin.

After I finished I was zipping up my jacket after putting it on. Suddenly I was bowled over by something large. I recovered to see the junior tent flying away in the wind. The other people were on the laptop so I was up and sprinting after it. Of course it was going uphill through the deep marram grass and I was tired but got just enough adrenalin to have almost caught it by the top of the hill at which point I dived over the ridge tackling it to stop it going further. Then lay on it while I tried to find all of the paraphanelia associated with it (there were pegs attempting to kill me) and managed to drag it back to the finish.

Small bit of excitement!

Friday Oct 24, 2014 #

6 PM

Strength 44:24 intensity: (6:23 @1) + (38:01 @2)
ahr:110 max:137 shoes: Asics Gel 1170

Decided to try out the Irishtown stadium gym as I get free membership of this with Crusaders membership. Was nice. Lot more informal than Ben Dunne, and less overtly sweaty. Much more enjoyable..

Changed the format slightly as I felt I wasn't doing enough. Basically did the same as normal but did it twice. Thus:

2x all of:
60s plank
45s side plank
25 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
32 crunches
20 platform leg dips
10 1 legged bridge extensions
10 1 legged bridge raises
10 back extension doggys
10 side lift doggys

1x
60s one leg lifts

20x 27kg front lat pull downs (are in 5 lbs increments so 27kg it was)
20x 27kg back lat pull downs

4x pull ups drops


I should probably log these in the order that I do them. Meh

Thursday Oct 23, 2014 #

6 PM

Running (road) warm up/down 11:43 intensity: (14 @0) + (6:19 @1) + (5:10 @2) 2.1 km (5:35 / km) +2m 5:33 / km
ahr:118 max:134 shoes: Asics Gel 1170

Warm up to the park and two laps

Running (road) 22:58 intensity: (16 @0) + (48 @1) + (2:01 @2) + (6:38 @3) + (13:15 @4) 5.06 km (4:32 / km) +2m 4:32 / km
ahr:160 max:175 shoes: Asics Gel 1170

3x 1mile 1 min rest.

Went with the 6:45 group as that's what I did them in last time. Knew the times I needed to do at each 400m to do 6:40 so aimed for those. First one felt good and we were nice and smooth. Second one two of the guys started to push on quite a lot. I noticed the splits going down so eased up but it was still fast. The two other guys behind me really started to suffer then. We regrouped and did the last one. Started off fine and then bang to the boys hounded off again. I let them go cause no chance and tried to hold it steady. Good bit faster than last time so good. Felt tired after.

6:43, 6:35, 6:33

This is what 4m/k feels like and it's what I have to hold to do a 40 min 10k. Good to know. Will need to be doing 4 at this pace.

Running (road) warm up/down 15:21 intensity: (1:42 @0) + (56 @1) + (12:43 @2) 2.64 km (5:49 / km) +3m 5:47 / km
ahr:132 max:149 shoes: Asics Gel 1170

cool down. Forgot to start my gps so quite fictional

Wednesday Oct 22, 2014 #

5 PM

Cycling 18:05 intensity: (15:42 @0) + (1:53 @1) + (30 @2) 6.29 km (2:53 / km) +22m 2:50 / km
ahr:108 max:140 shoes: Basso

cycle to UCD where Colm drove from.

Running (off-road) long 1:35:26 intensity: (2:45 @0) + (24:23 @1) + (56:25 @2) + (11:53 @3) 14.31 km (6:40 / km) +547m 5:36 / km
ahr:124 max:158 shoes: Inov8 X-Talon

Long run on 3Rock with ColmM and niallmac.

Was a bit cold at the start but warmed up pretty quickly going up the hill. Felt pretty great really just tipping away. Legs were happy to continue. Niall gave us a jelly each on the top then.

Down to Ticknock from Fairy Castle and it was a bit windy here, got a big buffeted. On the way down then we saw about 15 people on the Wicklow way. Don't know why there were so many of them. Got a little confused coming down the track at the end too saw some deer.

Nice run felt pretty great to be honest. More of this will be good for me.

Cycling 21:41 intensity: (5:24 @0) + (8:30 @1) + (7:39 @2) + (8 @3) 6.25 km (3:28 / km) +1m 3:28 / km
ahr:128 max:149 shoes: Basso

cycle home

Tuesday Oct 21, 2014 #

6 PM

Running (road) warm up/down 17:43 intensity: (12 @0) + (14:15 @1) + (3:16 @2) 3.02 km (5:53 / km) +1m 5:52 / km
ahr:123 max:149 shoes: Asics Gel 1170

Running (road) intervals 25:06 intensity: (1:16 @0) + (18 @1) + (1:17 @2) + (3:26 @3) + (18:49 @4) 5.19 km (4:50 / km) +2m 4:50 / km
ahr:164 max:178 shoes: Asics Gel 1170

12x 400m 30s rest. Out and back as the track won't be ready this year apparently! Cold out today.

1:27, 1:28, 1:25, 1:30, 1:24, 1:26, 1:23, 1:26, 1:24, 1:27, 1:23, 1:27

Relatively consistent anyway. Had fun and felt pretty good. Nice and smooth running.

Running (road) warm up/down 16:02 intensity: (1 @0) + (21 @1) + (11:34 @2) + (3:19 @3) + (47 @4) 2.92 km (5:29 / km) +3m 5:28 / km
ahr:146 max:167 shoes: Asics Gel 1170

Monday Oct 20, 2014 #

Note
(rest day)

Nice week. Performance was under par on the long distance. After some thoughts I'm fairly sure this was due to doing too much in the week before it. While I have been doing more training recently I wasn't ready for double hour sessions of relatively high intensity. I then didn't react properly to my legs being tired and just kept doing stuff. The result being my legs wanted to do nothing in the long distance.

I think this could have been solved by simply taking it a little easier on Thursday and having an easy jog on Friday. Live and learn.

I was happy enough with the relay given what had happened the day before. Felt decent running though the speed still wasn't perfect.

Actual orienteering all weekend was pretty good with no.8 on the really the only thing I am upset about. The training worked from that point of view and my approach of finding the control feature with >95% certainty ensured I read the map and had an attackpoint as necessary.

Plan for the Week:
Monday - rest (5 year anniversary with Ginaa so doing some stuff)
Tuesday - crusaders intervals
Wednesday - Ticknock 80 mins
Thursday - o-intervals
Friday - gym
Saturday - waterford training
Sunday - LL Castlecomer (will do either green or a middle style course)

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