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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Jan 8, 2016:

activity # timemileskm+mload
  O-training4 4:38:08 19.76(14:05) 31.79(8:45) 123018 /62c29%65.1
  Running (road)4 1:50:06 10.52(10:28) 16.93(6:30) 25715.1
  Rock Climbing1 1:00:006.0
  Orienteering1 47:19 6.09(7:46) 9.81(4:50) 10327.3
  Running (off-road)1 9:22 0.52(17:58) 0.84(11:10) 1061.6
  Strength6 6:000.8
  Total13 8:30:55 36.89 59.37 169618 /62c29%116.0
  [1-5]13 7:52:33
averages - sleep:7.5

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SaSuMoTuWeThFr

Friday Jan 8, 2016 #

Event: Dublin By Night, Phoenix Park
 
8 AM

Strength 1:00 [1]

30 eccentric calves
6 PM

Running (road) warm up/down 18:43 intensity: (2:22 @0) + (1:42 @1) + (6:55 @2) + (7:44 @3) 2.71 km (6:55 / km) +30m 6:33 / km
ahr:139 max:160 shoes: Inov8 X-Talon 2016

Jog to oing with g. Cold out but nice and calm.

Orienteering race 47:19 intensity: (18 @0) + (8 @1) + (13 @2) + (3:15 @3) + (42:44 @4) + (41 @5) ** 9.81 km (4:50 / km) +103m 4:35 / km
ahr:171 max:179 shoes: Inov8 X-Talon 2016

DBN 1 phoenix park, ie how fast can you run on a compass bearing. Answer: fast enough to win.

Went out pretty hard, I wanted to win this again and the legs felt good. Good speed at the start. Clean and aggressive king too. First time I felt tired was climbing out of 8 after I had used some local knowledge to gain some time. I veered right then on 9 and had to work to get back on track. Could see some bright lights in front of me and was slowly catching on them. Picked up a few people on 12-14 and then was chasing Hugh across the flat to the cross. Couldn't catch him but held the distance. Kept my speed high at the end though.

Conor's not around this year so I'll have to see who steps up to challenge for the nighto series. I was a bit slower than last year but the course was longer and the ground wetter.

Running (road) warm up/down 18:53 intensity: (34 @0) + (18:19 @1) 2.7 km (6:59 / km) +3m 6:57 / km
ahr:118 max:128 shoes: Inov8 X-Talon 2016

Jog home from oing with g. Legs tired enough but feeling pretty good.

Long - Splits

Thursday Jan 7, 2016 #

8 AM

Strength 1:00 [3]

30 eccentric calves
10 PM

Note
(rest day)

Body was wrecked after standing and working all day at BTYSE so I gave training a miss.

Wednesday Jan 6, 2016 #

8 AM

Strength 1:00 [1]

30 calf lowers each leg
7 PM

O-training 1:14:44 intensity: (12:12 @0) + (41:17 @1) + (13:47 @2) + (7:28 @3) 7.17 km (10:25 / km) +208m 9:06 / km
ahr:122 max:162 shoes: Inov8 X-Talon 2016

Tuesday Jan 5, 2016 #

8 AM

Strength 1:00 [1]

30 eccentric calves
9 AM

Note

Checked my post for the first time since the holidays and there was a Christmas card from the physio. Obviously spent too much time there!
6 PM

Running (road) 46:19 intensity: (1:34 @0) + (28:24 @1) + (13:22 @2) + (2:59 @3) 8.57 km (5:24 / km) +54m 5:14 / km
ahr:130 max:153 shoes: Inov8 Road-X 255

A kind of a middle of the road run. Did 15 mins quite easy, picked it up a bit for about 10 mins and then 20 mins easy to get home.

Felt a bit crap at the start. Just like I wanted to binge eat on sugar. It took me a long time to get out the door as I didn't want to go back out in the rain after cycling home. Got out anyway and it wasn't too bad. After the 10 mins effort I felt pretty shocking. Came back down the middle road of the park and the whole path was flooded. I had a great time here just taking it easy running through all the puddles and having fun. Then I imagined myself running really good orienteering races and I felt great.

Monday Jan 4, 2016 #

Strength 1:00 [1]

30 eccentric calf lowers
1 PM

Note
slept:7.5 (rest day)

Easy week. Legs tired enough after the weekend and some tough trainings in France. This time I'm taking the easy week easy as the last one was not easy enough I think.

Monday: climbing/easy run, not sure yet, possibly have a friends birthday to attend
Tuesday: 40 min run with 10 mins
Wednesday: mountain run. I'll keep this fairly short, like 70 mins but I'll put out some tags for future night orienteering training.
Thursday: Running
Friday: Night-o phoenix park
Saturday: Working at BTYSE all day probably so rest
Sunday: No plans yet. About 60 mins of something. Maybe a cycle with G if the weather is nice (what are the chances?)
7 PM

Rock Climbing (Bouldering) 1:00:00 [1]
shoes: Five Ten

First climbing in yonks. Wasn't too out of practice and mostly working on blacks. Had a red I tried a few times but wasn't confident enough with the tiny foothold.

Sunday Jan 3, 2016 #

8 AM

Strength 1:00 [1]

30 eccentric calf lowers
10 AM

Running (off-road) warm up/down 9:22 intensity: (33 @0) + (3:37 @1) + (2:47 @2) + (2:25 @3) 0.84 km (11:10 / km) +106m 6:51 / km
ahr:135 max:158 shoes: Inov8 Oroc 2016

Jog/walk up the steep hill to the start with Eoin. Legs tired after yesterday.

O-training long 1:29:05 intensity: (6:28 @0) + (17:44 @1) + (26:02 @2) + (33:45 @3) + (5:06 @4) **** 10.43 km (8:32 / km) +398m 7:10 / km
ahr:141 max:166 23c shoes: Inov8 Oroc 2016

Longish O on Brockagh with Eoin on a lovely course planned by Gina.
Absolutely gorgeous day somehow, even if everywhere was very wet.

The start was really quite tough, being heathery and climby with real deep stuff near 3. I was trying to focus on compass direction and attacking controls efficiently. The latter doesn't work so well when there are no kites however and I had to stop and look around for a few seconds at most control sites as the map was often just a little weird. The runnability improved a lot after 5. Eoin was thinking about turning back after 6 but we decided to go as far as 13 and cut to 15. I secretly wasn't really intending this at all. Bit of work to cross the rover going to 8. For the 9, 10, 11, 12 loop I was very hesitant as the contour features were very hard to spot. I then convinced Eoin that we should still do 13 and 14. Better oing here and turned around to a great view which I quickly snapped:
.

We then went as far as 18 before cutting to 23, 25 and then finishing the course. Lovely day and very glad to have done it. Legs were tired at the end.

Saturday Jan 2, 2016 #

10 AM

O-training warm up/down 18:08 intensity: (1:04 @0) + (7:21 @1) + (7:26 @2) + (2:17 @3) 1.54 km (11:44 / km) +125m 8:21 / km
ahr:132 max:157 5c shoes: Inov8 Oroc 2016

Putting out controls for the mornings training as a warm up to the start. Pretty wet out.

Running (road) warm up/down 5:23 intensity: (1:40 @0) + (3:43 @1) 0.61 km (8:50 / km)
ahr:109 max:125 shoes: Inov8 Oroc 2016

A bit of jogging about.

O-training race 11:47 intensity: (1 @0) + (40 @1) + (24 @2) + (2:21 @3) + (8:14 @4) + (7 @5) *** 1.92 km (6:09 / km) +30m 5:42 / km
ahr:164 max:178 spiked:9/9c shoes: Inov8 Oroc 2016

3drerun As an experiment.
Also the map:

Running (road) warm up/down 14:20 intensity: (5:41 @0) + (3:52 @1) + (1:27 @2) + (3:20 @3) 1.35 km (10:39 / km) +128m 7:13 / km
ahr:113 max:157 shoes: Inov8 Oroc 2016

Jog back up to the start for the second go with a bit of standing around in the middle being a dumb.

O-training race 11:46 intensity: (1:17 @1) + (2:23 @2) + (5:16 @3) + (2:50 @4) *** 1.86 km (6:20 / km) +35m 5:47 / km
ahr:155 max:174 spiked:9/9c shoes: Inov8 Oroc 2016



Run again picking up the controls and trying to improve the efficiency.

Running (road) warm up/down 1:13 intensity: (1 @0) + (55 @2) + (17 @3) 0.22 km (5:32 / km) +8m 4:41 / km
ahr:147 max:158 shoes: Inov8 Oroc 2016

Quick jog to the car.
2 PM

Running (road) warm up/down 5:15 intensity: (12 @0) + (3:11 @1) + (1:52 @2) 0.76 km (6:52 / km) +34m 5:37 / km
ahr:126 max:148

Run down the road to the start of the afternoon's orienteering.

O-training race 43:26 intensity: (14 @0) + (17 @1) + (1:41 @2) + (16:28 @3) + (24:46 @4) 5.72 km (7:35 / km) +306m 5:59 / km
ahr:163 max:176 16c

3drerun As an experiment.
Also the map:

O-training warm up/down 29:12 intensity: (5:28 @0) + (18:12 @1) + (5:32 @2) 3.15 km (9:17 / km) +128m 7:43 / km
ahr:123 max:157 shoes: Inov8 Oroc 2016

Collecting controls before if got dark. and back to the car.

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