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Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:20:36 14.28(9:51) 22.97(6:07) 71844 /48c91%
  Running5 1:33:54 8.42 13.55 24
  O-training1 29:14 2.48(11:47) 3.99(7:19) 117
  Total5 4:23:44 25.18 40.52 85944 /48c91%
  [1-5]5 4:10:18
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ThFrSaSuMoTuWe

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

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.

Saturday Oct 18 #

11 AM

Running warm up/down 10:00 [2]
shoes: VJ Falcon

Jog to the start and up and down the track. Legs didn't really seem to want to turn on and I was trying to do something to get some response from them. Seemed to have been successful just before the start.

Orienteering race 1:28:10 [4] **** 14.2 km (6:13 / km) +675m 5:01 / km
spiked:27/29c shoes: VJ Falcon

SHI Long - Balmoral

Ugh my legs. Just never got them moving and felt sluggish for the entire course. Tried to plod on and fight through it. Had a few sparks of life on 6, 9, 16, 17 (the downhill legs) and managed a 13th and 20th split on 6 and 16 respectively. Orienteering was pretty sweet though. Not more than 20s lost on any control and only 2 bigger than 10s.
1 PM

Running warm up/down 7:50 [2]
shoes: VJ Falcon

Jog around with Roisin and Cliona. Legs still feeling dead.

Thursday Oct 16 #

3 PM

Running warm up/down 1:25 [0] 0.16 km (8:58 / km) +14m 6:13 / km
ahr:78 max:89 shoes: VJ Falcon

O-training 29:14 **** 3.99 km (7:19 / km) +117m 6:23 / km
ahr:154 max:172 shoes: VJ Falcon

Muir of Dinnet.

Visited up some random controls and put in a few extra myself. Relatively high intensity which I may come to regret.

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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:21:53:3978%
projected:26:39:1495%
Running
+ O-training
+ Orienteering
+ Mountain Run
170km
actual:141.1km82%
projected:171.8km101%

May 26 – Dec 31 (220d)
Target for second half of the year
Total 150:00:00
actual:114:22:0276%
projected:168:51:52112%

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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