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Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running3 2:04:41 14.41(8:39) 23.19(5:23) 17
  Mountain Run1 1:35:26 8.89(10:44) 14.31(6:40) 547
  Orienteering1 52:26 5.45(9:37) 8.77(5:59) 4317 /19c89%
  Strength1 44:24
  Cycling1 39:46 7.79(11.8/h) 12.54(18.9/h) 23
  Total5 5:56:43 36.54 58.81 63017 /19c89%
  [1-5]5 5:20:57
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Friday Oct 24 #

6 PM

Strength 44:24
ahr:110 max:137 shoes: Asics Gel 1170

Decided to try out the Irishtown stadium gym as I get free membership of this with Crusaders membership. Was nice. Lot more informal than Ben Dunne, and less overtly sweaty. Much more enjoyable..

Changed the format slightly as I felt I wasn't doing enough. Basically did the same as normal but did it twice. Thus:

2x all of:
60s plank
45s side plank
25 calf raises on step
30 side leg raises each side
30 inside leg raises
15 push ups
10 20kg squats
10 20kg lunges
10 one legged squats
30 back ups
30s side-to-side back ups
32 crunches
20 platform leg dips
10 1 legged bridge extensions
10 1 legged bridge raises
10 back extension doggys
10 side lift doggys

1x
60s one leg lifts

20x 27kg front lat pull downs (are in 5 lbs increments so 27kg it was)
20x 27kg back lat pull downs

4x pull ups drops


I should probably log these in the order that I do them. Meh

Thursday Oct 23 #

6 PM

Running warm up/down 11:43 2.1 km (5:35 / km) +2m 5:33 / km
ahr:118 max:134 shoes: Asics Gel 1170

Warm up to the park and two laps

Running 22:58 5.06 km (4:32 / km) +2m 4:32 / km
ahr:160 max:175 shoes: Asics Gel 1170

3x 1mile 1 min rest.

Went with the 6:45 group as that's what I did them in last time. Knew the times I needed to do at each 400m to do 6:40 so aimed for those. First one felt good and we were nice and smooth. Second one two of the guys started to push on quite a lot. I noticed the splits going down so eased up but it was still fast. The two other guys behind me really started to suffer then. We regrouped and did the last one. Started off fine and then bang to the boys hounded off again. I let them go cause no chance and tried to hold it steady. Good bit faster than last time so good. Felt tired after.

6:43, 6:35, 6:33

This is what 4m/k feels like and it's what I have to hold to do a 40 min 10k. Good to know. Will need to be doing 4 at this pace.

Running warm up/down 15:21 2.64 km (5:49 / km) +3m 5:47 / km
ahr:132 max:149 shoes: Asics Gel 1170

cool down. Forgot to start my gps so quite fictional

Wednesday Oct 22 #

5 PM

Cycling 18:05 6.29 km (20.9 kph) +22m
ahr:108 max:140 shoes: Basso

cycle to UCD where Colm drove from.

Mountain Run long 1:35:26 14.31 km (6:40 / km) +547m 5:36 / km
ahr:124 max:158 shoes: Inov8 X-Talon

Long run on 3Rock with ColmM and niallmac.

Was a bit cold at the start but warmed up pretty quickly going up the hill. Felt pretty great really just tipping away. Legs were happy to continue. Niall gave us a jelly each on the top then.

Down to Ticknock from Fairy Castle and it was a bit windy here, got a big buffeted. On the way down then we saw about 15 people on the Wicklow way. Don't know why there were so many of them. Got a little confused coming down the track at the end too saw some deer.

Nice run felt pretty great to be honest. More of this will be good for me.

Cycling 21:41 6.25 km (17.3 kph) +1m
ahr:128 max:149 shoes: Basso

cycle home

Tuesday Oct 21 #

6 PM

Running warm up/down 17:43 3.02 km (5:53 / km) +1m 5:52 / km
ahr:123 max:149 shoes: Asics Gel 1170

Running intervals 25:06 5.19 km (4:50 / km) +2m 4:50 / km
ahr:164 max:178 shoes: Asics Gel 1170

12x 400m 30s rest. Out and back as the track won't be ready this year apparently! Cold out today.

1:27, 1:28, 1:25, 1:30, 1:24, 1:26, 1:23, 1:26, 1:24, 1:27, 1:23, 1:27

Relatively consistent anyway. Had fun and felt pretty good. Nice and smooth running.

Running warm up/down 16:02 2.92 km (5:29 / km) +3m 5:28 / km
ahr:146 max:167 shoes: Asics Gel 1170

Monday Oct 20 #

Note
(rest day)

Nice week. Performance was under par on the long distance. After some thoughts I'm fairly sure this was due to doing too much in the week before it. While I have been doing more training recently I wasn't ready for double hour sessions of relatively high intensity. I then didn't react properly to my legs being tired and just kept doing stuff. The result being my legs wanted to do nothing in the long distance.

I think this could have been solved by simply taking it a little easier on Thursday and having an easy jog on Friday. Live and learn.

I was happy enough with the relay given what had happened the day before. Felt decent running though the speed still wasn't perfect.

Actual orienteering all weekend was pretty good with no.8 on the really the only thing I am upset about. The training worked from that point of view and my approach of finding the control feature with >95% certainty ensured I read the map and had an attackpoint as necessary.

Plan for the Week:
Monday - rest (5 year anniversary with Ginaa so doing some stuff)
Tuesday - crusaders intervals
Wednesday - Ticknock 80 mins
Thursday - o-intervals
Friday - gym
Saturday - waterford training
Sunday - LL Castlecomer (will do either green or a middle style course)

Sunday Oct 19 #

11 AM

Running warm up/down 7:25 1.06 km (6:59 / km) +2m 6:55 / km
ahr:118 max:130 shoes: VJ Falcon

Warm up before SHI relays. Waiting patiently for Jack.

Orienteering race 52:26 *** 8.77 km (5:59 / km) +43m 5:50 / km
ahr:164 max:175 spiked:17/19c shoes: VJ Falcon

SHI Relays - Leg 3 Ireland team 2

Colm was a bit slow on leg 1 and then Jack was solid so I was a bit down going out. Certainly by myself.

There wasn't much on the line as the welsh team had goen out 15 mins in front of me but I still ran hard on the off-chance that both him and Ger messed up and I would be able to secure the points for Ireland.

Nice area. tough enough running and wasn't that hard orienteering as there were big features around to use.
Happy with this run, felt good mostly. Had one weak point going to 8 where I stopped paying attention and veered left. Corrected and < 1 min lost. Otherwise focus was good and I was finding the controls really solidly. More of this will be great.

Running 8:23 1.21 km (6:56 / km) +2m 6:53 / km
ahr:119 max:138 shoes: VJ Falcon

Bit of a jog around after. Legs didn't feel terrible.

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Training Targets

Sep 29 – Oct 26 (28d)
October- mid, easy, Race the castles, easy Race the castles incorporating SHIs week and WOC training will end up being quite tough so I would like to take it a bit easier on the run in to it
Total 28:00:00
actual:26:23:1794%
projected:28:25:04101%
Running
+ O-training
+ Orienteering
+ Mountain Run
170km
actual:165.2km97%
projected:177.9km104%

May 26 – Dec 31 (220d)
Target for second half of the year
Total 150:00:00
actual:118:51:4079%
projected:172:02:09114%

Jan 1 – Dec 31 (365d)
2014 Race summaries and observations: JK Middle: Not enough race practice going into this. Didn't remember how to get number 1 right and was jittery. Running faster than I could read the map. ...

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