Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Jul 31, 2016:

	activity	#	time	miles		km		+m		load
	Running (road)	4	3:11:43	22.02	(8:42)	35.44	(5:25)	293		59.6
	Running (off-road)	4	1:40:04	9.14	(10:57)	14.72	(6:48)	437		44.2
	O-training	2	1:34:21	7.37	(12:48)	11.86	(7:57)	151	18c	38.5
	Strength	3	1:07:00							6.7
	Total	9	7:33:08	38.53		62.01		881	18c	148.9
	[1-5]	9	7:30:42
averages - sleep:7.9

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Sunday Jul 31, 2016 #

1 PM

Running (off-road) warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov 8 Oroc 2016 2

Quick jog over the where I was going to start and over to a bush.

O-training 1:00:30 [3] **** 7.0 km (8:39 / km) +3m 8:38 / km
shoes: Inov 8 Oroc 2016 2

O-training on Bull Island. Good terrain strength training if nothing else. Plenty of long marram grass to fight through (and stab my legs). Did a line and some control picking. The first control was terrible but it got better for a while on the line. It kinda collapsed then and I got very frustrated and wandered around a lot. Eventually got the south part done then I was to run quick up the beach and do some more control picking. That went mostly well. Was good to do it after the bit more effort.

In general Bull Island is not the best place for training though. 2.5m contour form lines are just impossible to tell from a bit of longer grass.

Saturday Jul 30, 2016 #

8 AM

Note
slept:8.0

10 AM

Running (road) warm up/down 19:41 [2] 3.15 km (6:15 / km) +42m 5:52 / km
shoes: Inov8 X-Talon 2016

Nice warm up over the the Kyber area with Gina for the session.

Running (road) hills 48:31 9.96 km (4:52 / km) +188m 4:27 / km
shoes: Inov8 X-Talon 2016

Hills up the Kyber with "Crusaders". 6x 1/2mile 1/2mile jog recovery down

Was late down as apparently it got moved to 9am for some Ronnie Delaney tribute. thus it was just Gina, some guy (either Vincent or Victor, Gina confused me). Started easy, probably too easy, and built into it and was working hard by the end. Enjoyable.

4:02, 3:50, 3:47, 3:46, 3:40, 3:36

Running (road) warm up/down 18:44 [2] 2.62 km (7:08 / km) +2m 7:07 / km
shoes: Inov8 X-Talon 2016

Cool down home. Did some more fence vaulting for fun. Nice day out.

3 PM

Running (off-road) warm up/down 35:23 [2] 3.11 km (11:22 / km) +82m 10:02 / km
shoes: Inov 8 Oroc 2016 2

O-training 33:51 [4] 4.86 km (6:58 / km) +148m 6:03 / km
18c shoes: Inov 8 Oroc 2016 2

Glendoo L3D W21E course as training.

Running (off-road) warm up/down 5:30 [2] 0.89 km (6:11 / km) +9m 5:53 / km
shoes: Inov 8 Oroc 2016 2

Friday Jul 29, 2016 #

5 PM

Running (road) 42:10 [2] 8.02 km (5:15 / km) +37m 5:08 / km
slept:8.0 shoes: Asics Hyper Speed 6 2016

Easy one. Went through Patrick's gardens and headed up towards Harold's cross to have a look at some parks. The Mount Argus one was nice. got stuck in some dead end housing estate though and then ended up coming back the same way pretty much, Calves tight.

7 PM

Strength 20:00 [1]

Day 13
Straight after run. Some tough things in here for this section.

Thursday Jul 28, 2016 #

9 AM

Note
slept:7.0

Porridge without the honey is just not as good.

Wednesday Jul 27, 2016 #

7 PM

Running (off-road) warm up/down 9:33 1.16 km (8:12 / km) +70m 6:18 / km
ahr:119 max:144 shoes: Inov8 X-Talon 2016

Running (off-road) race 34:06 [5] 7.08 km (4:49 / km) +272m 4:02 / km
shoes: Inov8 X-Talon 2016

Running (road) warm up/down 13:26 [2] 1.78 km (7:32 / km) +20m 7:08 / km
shoes: Inov8 X-Talon 2016

10 PM

Strength 18:00 [1]

Day 12
Still no split squats.

Tuesday Jul 26, 2016 #

9 AM

Note
slept:8.0

6 PM

Running (road) warm up/down 18:00 2.96 km (6:05 / km) +1m 6:05 / km
ahr:116 max:150 shoes: Asics Hyper Speed 6 2016

Warm up with Gina and then Michael. Then some dynamics & strides. Started off in a thermal but warmed up fairly quickly and was pouring sweat by the end of the the strides. Very humid out. Didn't bring water down which I would have liked.

Running (road) intervals 31:11 [4] 6.95 km (4:29 / km) +3m 4:29 / km
shoes: Asics Hyper Speed 6 2016

8x 600m ~200m jog recovery

Ugh I felt rough today. Just very sluggish. Stressed at work which isn't the best and taking some energy out of me. Knee was fine for the intervals. Just went through the motions kinda mindlessly. Humid out but a good session, times were fairly consistent actually.

2:10, 2:10, 2:09, 2:11, 2:13, 2:12, 2:12, 2:08

Running (off-road) warm up/down 10:32 [2] 1.67 km (6:19 / km) +4m 6:14 / km
shoes: Asics Hyper Speed 6 2016

Cool down with Michael.

10 PM

Strength 29:00 [1]

Day 11
Can't do the split squats due to the knee so replaced them with back leg extensions.

Monday Jul 25, 2016 #

9 AM

Note
slept:8.5

Strength is hard work. Certainly noticing by body getting tired but it seems positive. Good solid week. Working on getting more sleep this week again. Have set an go to bed alarm and created incentives for going to bed and getting up on time (I get to have honey in my porridge if I'm a good boy).

Monday - Easy run. Have a number of people visiting to pick up things are various points in the evening
Tuesday - Intervals on the track
Wednesday - IMRA Glen of the Downs
Thursday - Easy run
Friday - rest - might switch Thurs and Fri depending on social commitments
Saturday - am hills with Crusaders. pm O-training Glendoo 3 day
Sunday - O-training Lough Firrib 3 day. This could be a bit of a nightmare to get to the start of. Will have to look at it in more detail.

9 PM

Note

Bad knee was quite sore from a fall yesterday while orienteering so I skipped the strength work. Ice and rest and I hope it'll be better tomorrow.

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