Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 7 days ending May 1:

activity # timemileskm+mload
  Orienteering3 3:11:40 14.73(13:01) 23.7(8:05) 75538 /49c77%110.4
  Running (off-road)4 2:03:06 9.47(13:00) 15.24(8:05) 31232.6
  Running (road)3 1:06:48 6.6(10:07) 10.62(6:17) 14322.7
  Strength1 33:191.3
  Total5 6:54:53 30.8 49.56 121038 /49c77%167.0
  [1-5]5 6:19:40

«»
2:43
0:00
» now
MoTuWeThFrSaSu

Sunday May 1 #

10 AM

Running (off-road) warm up/down 12:25 intensity: (41 @0) + (2:27 @1) + (7:47 @2) + (1:30 @3) 1.26 km (9:49 / km) +32m 8:43 / km
ahr:115 max:131 shoes: Nvii forest 2

Orienteering 2:10:16 intensity: (7 @0) + (8 @1) + (1:24 @2) + (32:28 @3) + (1:36:09 @4) ***** 14.62 km (8:55 / km) +502m 7:36 / km
ahr:153 max:169 spiked:15/23c shoes: Nvii forest 2

IOC Long

Planned to take it steady enough due to fitness and to be a bit careful about falling in what was very rough terrain. Turned out I felt great though and motored quite happily through the first half. Got a little hairy on the way to 6 (maybe more right is better) but a vanilla fudge then going to 7 and I was a happy boy. Went right for 8 as I though it was much easier nav and would be decent enough running which a good control entry. While the fence bit wasn't great, the climb through the marsh was good going and I ran pretty much all of it! Missed the stupid control though losing about 2 mins. I still don't quite agree with the map or the control placement or something here, along with finding many extra crags. Then binned another 2 mins on 9, mostly due to being distracted after the mistake, but also the placement felt real weird.

Nice and slow up the cliffs to 10 then, only one hand available to climb and took a gel. Conservative through the long grass to 11. Fell leaving 11, to the left thankfully, but didn't read my map while admonishing myself and drifted way right, pulled it back but was a bit unsure coming into it so a bit slow.

Then the forest, knew I'd have top slow for this and was having thoughts of stopping if that seemed better, but this meant I didn't pay proper attention to the map and suddenly didn't know where I was. Spent far too long trying to figure it out, before running on to the stream and coming back. Was then just slow through 14/15/16. Some nice forest on 17 -> finish though and was moving pretty well in those bits I thought. I wasn't very focused though so could definitely have been cleaner.

Only 1:20 down on Conor at 11 (but waay behind Colm who was in a different league). Enjoyed it thoroughly overall, even if it was a bit sad I had to ease back in the forest.

Had a vanilla fudge on 30m, gel at 1h and gel with water at 1h36.

Running (off-road) warm up/down 21:06 intensity: (5:02 @1) + (8:59 @2) + (7:05 @3) 2.45 km (8:37 / km) +71m 7:31 / km
ahr:120 max:139 shoes: Nvii forest 2

Chatted to Aine for a bit, then a loong jog back to the car, having no idea when starting where it actually was and how long this would be. Met Ruth and we jogged for a bit until we met Mary & Colm for a chat at the perfect point for a rest on a hill, before I did the rest on my own.

Saturday Apr 30 #

11 AM

Running (off-road) warm up/down 14:17 intensity: (6:27 @0) + (1:10 @1) + (2:20 @2) + (4:01 @3) + (19 @4) 1.27 km (11:13 / km) +59m 9:06 / km
ahr:106 max:149 shoes: Nvii forest 2

To the start. Tasty enough climb. Then just around the little flat area.

Orienteering race 44:05 intensity: (8 @1) + (9 @2) + (13:10 @3) + (14:35 @4) + (16:03 @5) 6.01 km (7:20 / km) +219m 6:13 / km
ahr:168 max:177 shoes: Nvii forest 2

Running (road) 12:56 intensity: (12 @0) + (3:02 @1) + (5:23 @2) + (4:19 @3) 1.65 km (7:49 / km) +44m 6:55 / km
ahr:120 max:138 shoes: Nvii forest 2

With Ruairi L on the road. Tired enough in the legs. Good chats and felt better for doing it. Nice views.

Friday Apr 29 #

6 PM

Running (off-road) warm up/down 16:11 intensity: (42 @0) + (3:20 @1) + (5:07 @2) + (6:07 @3) + (55 @4) 2.23 km (7:16 / km) +2m 7:14 / km
ahr:122 max:154 shoes: Saucony Kinvara 12 - 2021

Orienteering 17:19 intensity: (9 @2) + (2:05 @3) + (43 @4) + (14:22 @5) *** 3.08 km (5:38 / km) +35m 5:20 / km
ahr:172 max:179 spiked:23/26c shoes: Saucony Kinvara 12 - 2021

IOC Sprint - Muckross House- 11th

Started at a hard enough pace, once I figured out 1 (weird first leg with the option to go back through registration). Rockery section was mostly point and go as too detailed to actually read, but lost time on 5 when I couldn't see the path on the open rock. Pushed on through 6, but then missed 7 while reading ahead, silly stuff. Over the hill into 8 I slightly rolled my left ankle and then I suddenly realised how stupid it would be to fall on my right hand, given it had 9 stiches in it and from then on eased off whenever it was more rough underfoot. Didn't stop me taking the wrong route out of 11 and feeling tired climbing up to 12 and 13. Easy enough section then up to 19. Few fast controls then and after the bit of climb my brain was a bit funny. Stopped at the bottom of the hill on 21 trying to decide left or right when it was totally irrelevant, and then missed it slightly left. Took it very easy down the crag into 23, but then pushed on to the finish.

Actually pretty happy with how I felt on this, but was still 3 mins down on the Josh, but he's a fit boy these days. At least I beat Conor :p

Running (road) 12:41 intensity: (3:03 @0) + (2:03 @1) + (7:27 @2) + (8 @3) 1.54 km (8:15 / km)
ahr:109 max:128 shoes: Saucony Kinvara 12 - 2021

Cool down with Graeme along a road and then gained a few more for down to the lake and back.

Wednesday Apr 27 #

6 PM

Running (road) 41:11 intensity: (8 @0) + (8 @1) + (57 @2) + (19:39 @3) + (20:19 @4) 7.43 km (5:32 / km) +99m 5:12 / km
ahr:145 max:158 shoes: Inov8 Roclite '21

Commuting home from work, got off the Luas in Cowper and ran the rest. Very uphill feeling but I felt good and was moving along happily. Bag felt a bit heavy at times, would love to find a way to not have to bring the laptop.

Tuesday Apr 26 #

7 PM

Running (off-road) 59:07 intensity: (9 @0) + (4:07 @1) + (11:51 @2) + (27:51 @3) + (15:09 @4) 8.03 km (7:22 / km) +148m 6:45 / km
ahr:136 max:163 shoes: Saucony Kinvara 12 - 2021

25' warm up, some drills, 8x8" hill sprints, 15 cool.

In the office again and probably ate too many Donuts at 4pm so was right on a sugar low at 7pm when I got off the Luas. Got off at Sandyford to warm up home before going around the corner for the hill sprints. Felt more controlled this time and form felt solid. Afterwards kinda felt like I could maybe have gone a bit harder but I think it was good. Then a cool down around fernhill and home.

Strength 33:19 intensity: (23:44 @0) + (6:48 @1) + (2:31 @2) + (16 @3)
ahr:88 max:132

Still a bit limited with holding weights in the right hand so some left arm only things and had to replace anything that requires two flat hands.

Everything x2 in the pairs with 1 min between sets

Crab walks x20
Bent over row 8kg x6

Calf raises x20
Overhead press 8kg x8

One arm bench press 4kg x6
Skipping 20s

Eccentric nordic x6
Table top leg extensions 30s

Step up x6
plank 30s

« Earlier | Later »