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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending Feb 27, 2022:

activity # timemileskm+mload
  O-training10 5:09:12 22.06(14:01) 35.5(8:43) 67272.6
  Orienteering7 3:22:41 22.63(8:57) 36.42(5:34) 684102.4
  Running (off-road)5 49:12 4.27(11:32) 6.87(7:10) 1188.5
  Hill Walk1 37:23 1.43(26:05) 2.31(16:12) 524.3
  Running (road)2 13:34 1.31(10:23) 2.1(6:27) 23.0
  Total14 10:12:02 51.7(11:50) 83.2(7:21) 1528190.7
  [1-5]14 9:54:35

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MoTuWeThFrSaSu

Sunday Feb 27, 2022 #

10 AM

Running (off-road) 8:58 intensity: (12 @0) + (16 @1) + (7:20 @2) + (1:10 @3) 1.31 km (6:50 / km) +6m 6:40 / km
ahr:121 max:134

Orienteering 52:23 intensity: (11 @1) + (16 @2) + (5:28 @3) + (46:11 @4) + (17 @5) 8.77 km (5:58 / km) +130m 5:34 / km
ahr:158 max:172 shoes: Inov8 X-Talon '21

CAOM middle.

Another spiky affair, except I lost motivation today. On the nice leg, I didn't take the nice route because the map didn't tell me that it was nice, and the nice route I took was horrible.
3 PM

O-training 10:55 intensity: (9 @1) + (3:32 @2) + (1:54 @3) + (5:20 @4) 1.44 km (7:35 / km)
ahr:139 max:162

Orienteering race 20:58 intensity: (57 @1) + (4:35 @2) + (4:53 @3) + (3:12 @4) + (7:21 @5) 4.38 km (4:47 / km) +50m 4:32 / km
ahr:152 max:185 shoes: Saucony Kinvara 12 - 2021

CAOM sprint

Best of the CAOM events, but could still have been better planned.

Saturday Feb 26, 2022 #

11 AM

Running (road) 8:34 intensity: (3 @0) + (10 @1) + (4:54 @2) + (3:27 @3) 1.46 km (5:52 / km) +2m 5:50 / km
ahr:126 max:135

Orienteering race 1:23:53 intensity: (23 @0) + (9 @1) + (55 @2) + (26:46 @3) + (43:57 @4) + (11:43 @5) 15.02 km (5:35 / km) +230m 5:11 / km
ahr:165 max:181 shoes: Inov8 X-Talon '21

CAOM Long - ME - 12th +15:33 on Merl and Michels

Pretty happy with this. The area was not the best, very prickly bushes in almost all the white forest, not super hard orienteering (maybe that's just because we've been training all week though?!). I tried pretty hard and, though it may not have been the most fun at times, was mostly able to keep up a half decent pace considering my training. Some hills near the end destroyed me still though. Climbed an extra spiky Bush hill just to get a drink on the way to 14 which was not the best, but I wonder how much time the drink saved me...
9 PM

Note

Pretty tired post race but a big plate of chicken and rice sorted that out. The event was at some weird themed park. Black pig gin distillery and petting farm. Odd combo. Free in some we looked at some cute animals. Then to the sea to look at the waves, which were slightly less impressive than yesterday before a swim in a sheltered beach.

Pasta for dinner out for a change. Had had enough of meat + chips as a meal.

Friday Feb 25, 2022 #

4 PM

O-training 37:47 intensity: (4:46 @1) + (23:13 @2) + (8:53 @3) + (55 @4) 4.8 km (7:53 / km) +55m 7:27 / km
ahr:122 max:151 shoes: Inov8 X-Talon '21

CAOM Model

Biiig change from the week of training. Subtle contour detail and veg. Very spiky at the best of times. Nice to be able to just jog from home though.

Met some people at dinner who saw Conor's Ireland pants. They had lived in Belfast and on discovering we were orienteers asked if we knew Stephen Gilmore...

Thursday Feb 24, 2022 #

8 AM

Running (off-road) 9:51 intensity: (1:02 @1) + (4:29 @2) + (4:20 @3) 1.16 km (8:31 / km) +7m 8:15 / km
ahr:125 max:140

Orienteering 17:25 intensity: (9 @1) + (1:08 @2) + (7:57 @3) + (5:11 @4) + (3:00 @5) 3.18 km (5:29 / km) +132m 4:32 / km
ahr:153 max:178

10 AM

O-training 17:17 intensity: (20 @1) + (5:46 @2) + (10:56 @3) + (15 @4) 1.72 km (10:03 / km)
ahr:130 max:150

Orienteering 8:15 intensity: (12 @1) + (5 @2) + (3:16 @3) + (4:42 @4) 1.56 km (5:17 / km) +33m 4:47 / km
ahr:150 max:165

Running (road) 5:00 intensity: (7 @0) + (45 @1) + (3:50 @2) + (18 @3) 0.64 km (7:46 / km)
ahr:116 max:130

1 PM

O-training 18:40 intensity: (2:17 @0) + (7:40 @1) + (4:01 @2) + (4:39 @3) + (3 @4) 1.82 km (10:15 / km)
ahr:114 max:148

Orienteering 10:37 intensity: (27 @0) + (8:13 @1) + (1:57 @2) 1.79 km (5:55 / km) +95m 4:41 / km
ahr:105 max:126

3 PM

O-training 12:43 intensity: (13 @0) + (28 @1) + (7:50 @2) + (4:12 @3) 1.28 km (9:54 / km) +3m 9:47 / km
ahr:122 max:134

Orienteering 9:10 intensity: (18 @0) + (2:48 @1) + (4:29 @2) + (28 @3) + (1:07 @4) 1.71 km (5:21 / km) +13m 5:09 / km
ahr:120 max:159

Wednesday Feb 23, 2022 #

10 AM

O-training 3:24 intensity: (32 @0) + (1:19 @1) + (1:23 @2) + (10 @3) 0.34 km (10:05 / km) +18m 7:59 / km
ahr:106 max:133

O-training 56:13 intensity: (3:35 @0) + (24:29 @1) + (20:52 @2) + (5:45 @3) + (1:32 @4) 6.87 km (8:11 / km) +153m 7:22 / km
ahr:112 max:157

Running (off-road) 13:03 intensity: (3:20 @0) + (5:54 @1) + (3:42 @2) + (7 @3) 2.22 km (5:53 / km) +59m 5:12 / km
ahr:103 max:133

3 PM

O-training 28:03 intensity: (21 @0) + (2:22 @1) + (4:21 @2) + (16:17 @3) + (4:42 @4) 3.56 km (7:52 / km) +83m 7:03 / km
ahr:134 max:168

Tuesday Feb 22, 2022 #

11 AM

Running (off-road) 9:30 intensity: (18 @0) + (2:08 @1) + (7:04 @2) 1.37 km (6:56 / km) +30m 6:15 / km
ahr:113 max:127

O-training 24:52 intensity: (8 @0) + (7:30 @1) + (13:59 @2) + (3:02 @3) + (13 @4) 2.85 km (8:44 / km) +46m 8:05 / km
ahr:116 max:149

7 PM

Hill Walk 37:23 intensity: (4:21 @0) + (23:44 @1) + (8:53 @2) + (25 @3) 2.31 km (16:12 / km) +52m 14:33 / km
ahr:104 max:134 shoes: Saucony Kinvara 12 - 2021

Feeling pretty tired so just had a little walk around the control pick night-o area the lads were running in. Nice spot, tough at night, have to keep the concentration for sure.

Excellent stars so looked at them, then played Switch in the car while waiting for Conor. He shared his location on Garmin so was actually able to watch him go which was interesting.

Monday Feb 21, 2022 #

10 AM

O-training 44:47 intensity: (45 @0) + (2:47 @1) + (14:56 @2) + (25:51 @3) + (28 @4) ***** 4.72 km (9:29 / km) +151m 8:11 / km
ahr:129 max:150 shoes: Inov8 X-Talon '21

First training of the week and started off with a nice labyrinth. Keeping it slow and technical today after the weekend.



Livelox

Enjoyed this, but only tipping along slowly. A few times I tried to hop up on a wall and my leg just wouldn't quite go as high as I expected so I had to double take. Nice to get some of the areas I rightly messed up yesterday correct this time. Small stakes are hard to see at the controls, but also I wasn't hitting them first try. Labyrinth was good though. Good practice at map contact through the rougher bits. Had one part where I got a bit confused and went out a layer instead of in.

Did have a slip on one rock, and scraped my knee on a rock. Not my bad knee, but the one that got a cut when I fell off my bike, so re-opened that cut. Bit sore but bandage up and carry on.

Running (off-road) 7:50 intensity: (7 @0) + (2:11 @1) + (5:32 @2) 0.81 km (9:41 / km) +15m 8:52 / km
ahr:113 max:121 shoes: Inov8 X-Talon '21

Back to the car. As a separate track because I didn't want to ruin my labyrinth!
1 PM

O-training 42:34 intensity: (1:10 @1) + (12:48 @2) + (27:47 @3) + (49 @4) 4.52 km (9:26 / km) +119m 8:20 / km
ahr:131 max:151 shoes: Inov8 X-Talon '21

Training 2 - Corridor + line-o



On second try, I started well, but had a hard time keeping track of position. I'd go through good phases and then suddenly it'd all fall apart. Mostly positive I'd say. Caught Graeme near the end which was good focus practice.

This was at some weird abandoned olive farm that we wandered through a little on the way to the micro sprint. You could buy it for €7.2m

O-training 11:57 intensity: (4:02 @2) + (7:17 @3) + (38 @4) ***** 1.59 km (7:32 / km) +44m 6:38 / km
ahr:130 max:159 shoes: Inov8 X-Talon '21

Training 3 - Herdade De Pereiro Micro Sprint



Mass start and proper intensity for this one. It was a direct blow-up of the 1:10,000 so was a bit hard to make sense of at times, lots of things felt weird.

Conor took the pace up early, but we were all confused. Graeme figured it out and couldn't find the stake. Me and Conor ran around in circles and eventually saw him punch. Big sprint effort to catch up by 2 and tucked in for 3, reading ahead to 4.

The lads got over the crag and hesitated, I darted left to the feature, but couldn't see the stake until Graeme leaned over to touch it at my feet. All together to 5 and everything made sense until we got to the feature and no stake. Graeme reckoned we were too high and went down. Conor and I followed and stake was there, turns out we were right. I got a slightly better line to 6 and took the lead. Spotted the boulder and kept it. This was in the information as a dangerous one so we did briefly stop to look over the cliff. Stayed in front for 7,8,9 with a little fiddle on 9 looking for the stake. Graeme hesitated and Conor made his move down the hill to 10. I kept it close and didn't let him get a gap on the flat, Graeme closed up then I tried to go up the hill slightly earlier. It was a crag climb though so there was only one line and I was just behind Conor, Graeme went further and his race was over. On the summit Conor looked left, I saw the building and darted right, getting the stake straight away. Had to keep this now. 12 was easy, beside the car, pushing as much as I could through the rocks. Down to 13, again spotted the feature but not the stake straight away. Conor back up to me when I got it and dropped in.
Big effort down and around to 14, ensuring he wouldn't go for the downhill again, I was very happy to see the stake straight off, then a big finish sprint. I had a little gap and was able to hold it.

Great fun that. Tired body worked well enough.

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