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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Nov 22, 2015:

activity # timemileskm+mload
  Running (road)5 3:49:22 23.16(9:54) 37.28(6:09) 34951.6
  Rock Climbing2 1:45:0015.0
  Running (off-road)1 1:30:43 8.57(10:35) 13.79(6:35) 53020.3
  Orienteering1 1:14:59 6.31(11:53) 10.15(7:23) 51018 /18c100%27.0
  Commuting2 37:39 3.0 4.83 151.4
  Strength5 22:092.2
  Total13 9:19:52 41.05 66.06 140418 /18c100%117.5
  [1-5]12 8:30:57
averages - sleep:7.3 rhr:46

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Sunday Nov 22, 2015 #

Event: Leinster League, Carnawaddy
 
12 PM

Running (road) warm up/down 6:44 [2] 0.45 km (14:50 / km) +96m 7:13 / km
slept:6.0 shoes: VJ Falcon

Jog up the start. Pretty steep hill and I was glad the controller advised moving the start up. Felt ok enough surprisingly. Legs a bit stiff.

Orienteering race 1:14:59 intensity: (1:00:00 @3) + (14:59 @4) *** 10.15 km (7:23 / km) +510m 5:54 / km
spiked:18/18c shoes: VJ Falcon

LL4 Carnawaddy 9.5km
Map
Results

Was pretty tired from staying up late and could feel it a little in the legs on the first hill. The main focus today was to concentrate on the orienteering when the body was tired. The runnability was quite bad due to being very wet underfoot. Just really really slippery. I didn't quite tie my shoes tight enough and had a bad time when they got wet. There were still some great downhills and I managed to take plenty of time out of people on those.

Overall happy with the day. Nice to get out and doing some oing with some technical bits. 7, 8, 9 was a bit boring and the controls being so close to the edge of the map was poor form. Also had two controls in the wrong place (8 & 15). The lovely sunny day and otherwise nice orienteering made up for it though.

Running (road) 7:37 [2] 1.26 km (6:04 / km) +16m 5:42 / km
shoes: VJ Falcon

Warm down jog along the road. Legs loosened up after a few minutes and feeling alright.
5 PM

Rock Climbing 45:00 [2]
shoes: Five Ten

Went for climbing on Sunday since I will miss it tomorrow. New blue circuit (F6b) and mostly focused on those. Some really fun ones and I was climbing superbly well and got 3 so I was pretty happy. A few more to work on too.

Brown - Splits

Saturday Nov 21, 2015 #

9 AM

Running (road) warm up/down 29:31 intensity: (1:24 @0) + (14:57 @1) + (5:19 @2) + (7:51 @3) 3.9 km (7:34 / km) +55m 7:04 / km
ahr:133 max:161 shoes: Inov8 X-Talon 212

Easy warm up to the Magazine with Gina and then some strides. Carried my water bottle and it felt really strange on my arm. Absolutely Baltic out with a horrible head wind running over there.

Running (road) hills 6:19 intensity: (15 @0) + (3 @1) + (12 @2) + (1:10 @3) + (4:39 @4) 1.56 km (4:03 / km) +11m 3:55 / km
ahr:162 max:172 shoes: Inov8 X-Talon 212

First hill rep. Had the watch on the wrong setting so was not going to get my splits. Went out a bit hard really, especially given it was going to be 60s rest. Saw a St. Bernard that was absolutely ginormous.

Running (road) hills 23:44 intensity: (3:50 @1) + (19:54 @4) 4.8 km (4:57 / km) +32m 4:47 / km
shoes: Inov8 X-Talon 212

4x 1mile hill reps 60s rest (well the first is on the previous entry)

Started with the guys. Went out too fast. It felt kind of ok at first and then I realised on the hill that it was too fast. Tried to tone it back but the damage was done. 60s rest was short so I toned it back. My HR is not present for some reason so I don't know how successful it was. The times were ok then considering the rest and the wind. Still noticing the extra distance. Really have to try and be more consistent in this session.

6:19
6:28
6:34
6:40

Running (road) hills 7:51 intensity: (18 @0) + (4:30 @1) + (59 @2) + (1:59 @3) + (5 @4) 1.04 km (7:35 / km) +4m 7:26 / km
ahr:130 max:163 shoes: Inov8 X-Talon 212

3 hill sprints with 2 mins walk down recovery. These are hard. I guess a little Canova inspired but mostly it was in the email.

Running (road) warm up/down 18:52 intensity: (27 @0) + (17:48 @1) + (25 @2) + (12 @3) 2.94 km (6:25 / km) +19m 6:13 / km
ahr:123 max:152 shoes: Inov8 X-Talon 212

Easy run home. Tail wind was nice. Body felt kind good actually.
4 PM

Note
slept:7.5

Turkey maps are finally up on the CNOC DOMA!

Friday Nov 20, 2015 #

7 AM

Strength 1:00 [1]
slept:7.5 (rest day)

20 eccentric calf lowers

Thursday Nov 19, 2015 #

7 AM

Strength 1:00 [1]
slept:8.0

20 eccentric calf lowers
8 AM

Commuting 13:00 [0]
shoes: Basso

3.14km commute to work. Training uploaded entirely with my phone!
6 PM

Running (road) 43:34 intensity: (1:06 @0) + (16:14 @1) + (25:26 @2) + (48 @3) 7.92 km (5:30 / km) +80m 5:14 / km
ahr:133 max:152 shoes: Inov8 Road-X 255

Easy run in the park. Legs have been tired after yesterday and this was a nice loosener. It was fairly Baltic out. Really still though and very enjoyable. Small bit of tightness in the right calf.

Strength 18:09 intensity: (1:11 @0) + (16:05 @1) + (53 @2)
ahr:98 max:144 shoes: Inov8 Road-X 255

Strength with Gina. We had floor and standing exercises and alternated who was doing which. Made it a bit of fun.
25 side leg raises
10 squats
25 crunches
8 star squats each leg
2x10 leg extension bridges
20 jump lunges
10 push ups
10 tricep dips
20 eccentric calf raises

Wednesday Nov 18, 2015 #

Note

I found a website:
https://www.runalyze.com/

It's an extremely detailed sports log that's free. It does all the TRIMP calculations and VDOT and seems to track all kinds of stuff. Probably of great interest to c.hill.

Most importantly however, it allows uploads of ttbin files and I can access it from my phone so I should be able to upload training to AP from my phone using it!
7 PM

Running (off-road) 1:30:43 intensity: (26 @0) + (25:17 @1) + (30:25 @2) + (30:11 @3) + (4:24 @4) 13.79 km (6:35 / km) +530m 5:31 / km
ahr:142 max:171 shoes: Inov8 X-Talon 212

Wednesday long run with Gina and Brian. Started in Massey's and went up Tibradden. Had some good chats. It was windy up Tibradden but the rain held off and most of the rest of the run was in shelter so it was fairly warm and quite pleasant. Feeling much stronger near the end than my previous few long runs which is good news.

Tuesday Nov 17, 2015 #

8 AM

Strength 1:00 [1]
rhr:46 slept:8.0

20 eccentric calf lowers
6 PM

Commuting 6:00 [0]
shoes: Basso

1.445km +5m
Cycle from work to the track with my new watch!

Running (road) warm up/down 25:38 intensity: (12:13 @0) + (10:21 @1) + (1:40 @2) + (1:23 @3) + (1 @4) 2.89 km (8:52 / km) +3m 8:49 / km
ahr:113 max:163 shoes: Inov8 Road-X 255

A few warm up laps and then some drills and strides. It was very very windy out, so the strides were very easy!

Running (road) intervals 29:31 intensity: (8 @0) + (4:25 @1) + (3:35 @2) + (5:26 @3) + (15:54 @4) + (3 @5) 5.07 km (5:49 / km) +4m 5:48 / km
ahr:157 max:178 shoes: Inov8 Road-X 255

4x 800m 75s, 4x 400m 60s

Started in lane 4 as normal but I somehow ended up at the front, when that is really not where I am. It was ok for the first one but then two people came past at the end. Everyone then took off real early, resulting in only a 71s rest. Managed this one as well. The group took off at then end of the second rest after only 60s so I said screw that and waited my full recovery. Was more on my own then as a result and was a bit slower. Picked it back up for the last 800 then. The 4s felt pretty good. I was cruising on the back straight with the wind at my back and then working hard to the line into the wind. Nice consistent times for them anyway. Good session.

2:53
2:55
3:06
3:01
85
84
83
84

Running (road) warm up/down 10:01 intensity: (11 @0) + (2:08 @1) + (7:42 @2) 1.82 km (5:30 / km) +3m 5:28 / km
ahr:136 max:142 shoes: Inov8 Road-X 255

Some warm down laps after Gina gave me back my wallet and phone. I was a bit behind the crowd as a result and mostly by myself.

Commuting 18:39 intensity: (5:24 @0) + (12:12 @1) + (1:03 @2) 4.83 km (3:52 / km) +15m 3:48 / km
ahr:116 max:139 shoes: Basso

cycle home
10 PM

Note

Got a new GPS watch today. I have given up on Garmin due to all of the hassle I've had with the straps breaking and ANT+ uploading being a pain.

I went with the Tomtom runner and so far it's great. It creates tcx's in a folder on my computer so I can do whatever I want with those. It's smaller and I will use it like a normal watch too. The accuracy is yet to be tested, but it looks good from my session on the track today. I can pair it with my phone and look at my activities straight away after completing them. These are some strange ttbin format. If I can get the gpx on my phone then i'll be totally sorted.

Monday Nov 16, 2015 #

Note

Last week wasn't great, though it was just about as bad as it gets in terms of travelling and unknowns

Monday: am run (done!) pm climbing
Tuesday: Intervals
Wednesday: Long run
Thursday: easy run (40 mins)
Friday: rest
Saturday: Hills
Sunday Caranwaddy LL
7 AM

Running (road) 20:00 intensity: (6:52 @0) + (3:52 @1) + (9:16 @2) 3.63 km (5:30 / km) +26m 5:19 / km
ahr:116 max:146 rhr:46 slept:7.0 shoes: Inov8 Road-X 255

Short easy pre-breakfast run. Went up Constitution hill. The positive of early runs is that there are fewer undesirables about. The negative is that all the small parks are still shut.
8 AM

Strength 1:00 [1]

20 straight leg eccentric calf lowers
7 PM

Rock Climbing 1:00:00 [1]
shoes: Five Ten

Climbing in Gravity. Trying out some of the comp problems. Mostly they were very easy or very hard, though one or two were just the right level of challenge that they took me a few goes and were good fun.

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