Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Mar 15, 2015:

activity # timemileskm+mload
  Cycling1 1:35:13 26.87(3:33) 43.25(2:12) 41019.0
  Running (road)2 1:13:35 7.9(9:19) 12.72(5:47) 13113.1
  Strength1 1:05:0013.0
  Orienteering1 43:08 4.16(10:21) 6.7(6:26) 25917 /18c94%12.9
  Stretching/Rehab1 17:450.0
  Total4 4:54:41 38.94 62.67 80017 /18c94%58.1
  [1-5]4 4:23:46

«»
1:35
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 15, 2015 #

Event: Hellfire Wood
 
11 AM

Running (road) warm up/down 3:12 intensity: (1:44 @1) + (1:28 @2) 0.36 km (8:50 / km) +50m 5:14 / km
ahr:127 max:144 shoes: Inov8 X-Talon 212

Easy jog to the start.

Orienteering race 43:08 [3] *** 6.7 km (6:26 / km) +259m 5:24 / km
ahr:73 max:102 spiked:17/18c shoes: Inov8 X-Talon 212

Hellfire "Come & try it"
Just cruised around. Pretty much spiked everything except for a tiny miss on 3, no stress. Bridge going to 13 was completely covered in trees. I think I may have missed being told at the start. I got through anyway and I think it was faster than going around. Fun and calf felt good.

Running (road) warm up/down 15:56 [2] 2.36 km (6:46 / km) +78m 5:48 / km
shoes: Inov8 X-Talon 212

Small jog, was going to stop after like 2 mins but ColmM was there so I jogged with him for a bit and then back down. Right calf tightening up a little but not too bad.

Long - Splits

Wednesday Mar 11, 2015 #

8 AM

Note

Went to intervals yesterday but followed it up with a film (The Warriors, 1970) in Killian & Cian's. Went straight to bed upon arrival home so I didn't upload.

Right calf got a bit tight during the session so I have decided to go for the cycle with Brian today.
5 PM

Cycling (road) 1:35:13 [2] 43.25 km (2:12 / km) +410m 2:06 / km
shoes: Basso

Cycle with Brian. Gorgeous day out, warm, not too windy.
Well it started off like that, Brian bailed after 55 mins due to the fact that was working last night and was tired. Then the sun started to go down and it got cold. With patches of air being properly chilly. Did another lap myself and got up to the 90 mins. Felt pretty good. HR monitor has stopped working again it would seem. All nonsense as far as I can tell.

Stretching and icing for the right calf when I got home. Still a bit niggly. We'll see what the story is tomorrow.

Tuesday Mar 10, 2015 #

6 PM

Running (road) warm up/down 12:28 intensity: (1:32 @0) + (10:08 @1) + (48 @2) 2.35 km (5:18 / km)
ahr:125 max:135 shoes: Asics Gel 1170

warm up. Some laps with Simon and Niall.

Running (road) warm up/down 8:24 intensity: (40 @0) + (21 @1) + (3:23 @2) + (3:09 @3) + (51 @4) 1.33 km (6:19 / km)
ahr:146 max:168 shoes: Asics Gel 1170

Dynamics & strides

Running (road) intervals 25:05 intensity: (11:08 @0) + (2:18 @1) + (2:54 @2) + (2:49 @3) + (5:56 @4) 5.04 km (4:58 / km) +1m 4:58 / km
ahr:161 max:185 shoes: Asics Gel 1170

Pyramid session: 400m 60s 800m 75s 1200m 90s 1200m 90s 800m 75s 400m 60s

1:24, 2:51, 4:20, 4:22, 2:55, 1:35

First intervals in ages with the HR. Hoping to see what's going on. Felt pretty good at the start, on the way help felt solid. the second 1200 really got to me though. Could feel the lack of long speed work in the past 4 weeks. Right calf (yes the other one!!) then started to tighten up during the 800 so I just took the last 400 easy as the HR was pretty high too.

Bit annoyed about the calf but unsure if it's a problem or not.

HR nearly worked, but seems to have kinda stopped near the end. Generally looks a bit high to me.

Running (road) warm up/down 8:30 intensity: (7:43 @1) + (47 @2) 1.28 km (6:40 / km) +2m 6:37 / km
ahr:131 max:137 shoes: Asics Gel 1170

Very easy cool down job. Everything seemed alright.

Stretching/Rehab 17:45 intensity: (17:35 @0) + (10 @1)
ahr:92 max:131

Went up to the gym and had a good stretching. Tried to foam roll but it was a bit old and didn't really do the business.

Monday Mar 9, 2015 #

Strength 1:05:00 [2]

Bit slow in the morning and forgot to start my watch. Squats basically back to what I was doing before POM now. Calf raises took an increment today as well. This gym stuff is going well. Need to keep an eye on this weight though, it's on the higher end of acceptable.

1x
20 40kg squats
20 40kg lunges
15x 3kg T's Y's & I's

2x
10 single leg squats

2x
30s 2 legged bridge on gym ball
5x 5s 1 legged bridge on gym ball
70s plank with one leg lifts
50s side plank with twists + 5 legs lifts

2x
45 side leg raises each side
45 inside leg raises
15 push ups
55s air cycling
15 lowered back ups
60s straight back holds

2x
35 single calf raises
30 back extension doggys with arm raise
30 side lift doggys
60s one leg raise holds

1x
10x 30kg assisted pull ups
6x 30kg assisted chin ups
3x 40kg assisted chin ups

« Earlier | Later »