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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Oct 13, 2019:

activity # timemileskm+mload
  Running (off-road)3 3:11:07 17.83(10:43) 28.7(6:40) 111023.9
  Running (road)4 2:33:49 18.12(8:29) 29.16(5:16) 36433.0
  Raquet Ball1 1:23:40 1.67(50:15) 2.68(31:13) 198.7
  Orienteering1 1:09:52 6.51(10:44) 10.48(6:40) 22312 /17c70%42.0
  Strength1 5:360.0
  Total7 8:24:04 44.13 71.02 171612 /17c70%107.6
  [1-5]7 8:07:13

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MoTuWeThFrSaSu

Sunday Oct 13, 2019 #

2 PM

Running (off-road) 2:08:45 intensity: (1:17 @0) + (1:29:20 @1) + (31:57 @2) + (6:11 @3) 19.37 km (6:39 / km) +756m 5:34 / km
ahr:136 max:158 shoes: Inov8 X-Talon 230 19

Had kinda intended to do the Dublin Mountain half but decided not to / forgot to enter. That was fine by me, needing to get some study done for an interview tomorrow. In my search for new stuff I checked out this area along the side of the Glen of Imaal. Pretty nice run all told. Bit of faffing in thick forest at the start, not taking the right choices always but also some lovely bits down then. Big climb up Table then before along the ridge to Lowbawn and down Sugarloaf. Boggy up there but that's not so bad on the downhill. Moving fairly decently the whole way so pretty happy with how the endurance is coming.

Saturday Oct 12, 2019 #

1 PM

Running (off-road) 19:23 intensity: (23 @0) + (12:34 @1) + (5:34 @2) + (52 @3) 2.42 km (8:00 / km) +176m 5:52 / km
ahr:138 max:161 shoes: Nvii forest 2

Up to the start. Nice step hill but a gorgeous day in the end. Not hugely focused on being ready to orienteer but got into the mindset near the end.

Orienteering 1:09:52 intensity: (21 @1) + (1:14 @2) + (8:47 @3) + (49:58 @4) + (9:32 @5) *** 10.48 km (6:40 / km) +223m 6:02 / km
ahr:166 max:178 spiked:12/17c shoes: Nvii forest 2

NI Champs - 1st
Quite a bad performance really. Started ok on 1 & 2 and felt decent but coming over the hill to drop into 3 I just had no confidence about where I was and wandered a bit checking all the hills. 4 & 5 were nice tough uphills. Then a nicer tougher uphill to 6 through the green forest.
Any semblance of okness remaining went out the window on 7. Went through the first green with aggression trying to get down to the road efficiently. Of course once I hit it, straight over to go to the next one, except I was too far right and there now was no second one. Thrashing through now flat green forest for 3-4 mins before I realised what was going on and had to backtrack.
Tried to keep pushing on then. Took a weird choice to 8 then we were back on the open.
Had a great fall down towards 10, right on my face and slid along it in the bog. Slowed me a little but otherwise ok. Struggled a bit on the hill to 13 but tried hard anyway and finished acceptably.

Goes to show what happens when you're not focused!

Running (road) 10:58 intensity: (57 @0) + (10:01 @1) 1.64 km (6:42 / km) +33m 6:05 / km
ahr:121 max:144 shoes: Nvii forest 2

On the road waiting for the bus. Glad I had the jacket as it got a little chilly. Then after getting the bus, a very short distance back to the car.

Individual 1 - Splits

Thursday Oct 10, 2019 #

7 AM

Running (off-road) 42:59 intensity: (2:48 @0) + (39:32 @1) + (39 @2) 6.9 km (6:14 / km) +179m 5:31 / km
ahr:129 max:147 shoes: Inov8 X-Talon 230 19

Up at 6:15 to bring Don into town and stopped for a run in Ballinascorney on the way home. Only just getting bright. Pretty tired at first but kinda woke up. Just randomised from rough memory and found some scrambler tracks which were nice to run down. Grand way to get out.

Wednesday Oct 9, 2019 #

3 PM

Running (road) 1:07:00 intensity: (16 @0) + (24:31 @1) + (8:10 @2) + (16:31 @3) + (10:47 @4) + (6:45 @5) 14.01 km (4:47 / km) +48m 4:42 / km
ahr:150 max:174 shoes: Asics DynaFlyte2 19

10k Progression in Russborough & Russelstown
Getting back to these bad boys this winter. Nice starter session to build into it, only 14k. 2k warm up then starting at ~5:20 decrease pace by 10s per k for 10k, 2k cool down. Inhaler made a difference I felt, could actually breathe in the last 2k or so which was nice, though I was still working. Felt I had some more to give and went quick enough on the last one.

For next time, the first 2k were very slow, can probably speed them up a bit. Will probably go back to mile intervals for the increases once I'm at the 16k mark, ie next time!
7 PM

Raquet Ball 1:23:40 intensity: (2:40 @0) + (1:15:33 @1) + (4:33 @2) + (54 @3) 2.68 km (31:13 / km) +19m 30:08 / km
ahr:126 max:158 shoes: Asics DynaFlyte2 19

Raquetball. Cold today. Plenty of sprinting and got a few shots I've missed the last weeks. Some great rallys. 1-1 and good fun.

Tuesday Oct 8, 2019 #

4 PM

Running (road) 1:00:43 intensity: (15 @0) + (45:20 @1) + (8:38 @2) + (4:16 @3) + (2:14 @4) 11.08 km (5:29 / km) +269m 4:53 / km
ahr:137 max:162 shoes: Asics DynaFlyte2 19

Easy round Hollywood. Worked out at the hour quite nicely. Felt grand and avoided the worst of the rain that happened at 4. Saw a random small black dog just pelting it down the hill with no owner to be seen. It barked once but didn't even slow down.

Monday Oct 7, 2019 #

8 AM

Running (road) 15:08 intensity: (2:44 @0) + (12:24 @1) 2.43 km (6:14 / km) +15m 6:03 / km
ahr:114 max:133 shoes: Asics DynaFlyte2 19

Easy BBA in the rain. River fierce high this morning, covering the picnic table 50%

Strength 5:36 intensity: (5:31 @0) + (5 @1)
ahr:86 max:105

Some exercises. Hip not 100% today, couldn't do clams.

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