Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log: roar

In the last 7 days:

activity # timemileskm+m
  Running4 2:34:13 18.16(8:30) 29.22(5:17) 150
  Rock Climbing1 1:00:00
  Strength4 20:00
  Stretching1 15:00
  Total9 4:09:13 18.16 29.22 150
  [1-5]9 3:46:33
averages - sleep:8 weight:83.9kg

Wednesday Oct 7 #

7 AM

Stretching 15:00 [0]
slept:8.0 weight:83.5kg

Strength 15:00 [2]

30s Wall squat
15x eccentric calf raises
30s plank
30s side planks
10s 2 leg bridge
2x20s 1 leg bridge
20 side leg raises

Tuesday Oct 6 #

8 AM

Strength 2:00 [1]

Eccentric calf raises
15 Straight leg
15 bent leg
6 PM

Running warm up/down 8:56 1.65 km (5:24 / km) +1m 5:23 / km
ahr:120 max:133 shoes: Inov8 Road-X

Warm up laps, bit wetter out today.

Running warm up/down 9:08 1.24 km (7:22 / km) +1m 7:20 / km
ahr:141 max:167 shoes: Inov8 Road-X

Dynamic warm up and strides

Running 41:16 7.53 km (5:29 / km) +5m 5:28 / km
ahr:141 max:155 shoes: Inov8 Road-X

Easy run with Johannes out to the South Wall instead of the session due to having raced on Sunday. Just cruising and a very pleasant run.

Monday Oct 5 #

7 AM

slept:7.5 weight:86kg

Ate a very very large dinner yesterday and was extremely full going to bed. Hopefully that's the sole reason behind the big weight jump.

Getting back into winter training athlete mode, so a few little changes in daily things walking up the stairs to work instead of lazing out in the lift, sleeping more, thinking about what food I eat more than a 0 amount.

Monday - run to & Climbing
Tuesday - intervals
Wednesday - Strength + easy run
Thursday - long run
Friday - Rest day, committee meeting actually happening
Saturday - hills
Sunday - Balledmonduff orienteering. I have never heard of this place before, so that should be interesting I hope.
8 AM

Strength 2:00 [1]

Eccentric calf raises
15 Straight leg
15 bent leg
10 AM


I looked up Balyedmonduff. It's just another name for Fairy Castle. Silly 3Rock getting my hopes up of a new area. To be fair, the newer part of the Fairy Castle map is quite nice.
7 PM

Rock Climbing 1:00:00 [2]
shoes: Five Ten

New Pink circuit so mostly doing those. Nice fun evening. Toes are getting much less sore.
9 PM

Running 22:07 4.23 km (5:13 / km) +5m 5:12 / km
ahr:134 max:144 shoes: Inov8 Road-X

Run home from climbing.

Super mild evening out and I had too much clothes on, but otherwise very pleasant.
10 PM

Strength 1:00 [1]

Eccentric calf raises
15 Straight leg

Sunday Oct 4 #

1 PM

Running warm up/down 14:43 2.51 km (5:52 / km) +30m 5:32 / km
ahr:116 max:143 weight:83kg shoes: Inov8 Road-X

warm up. 1x reverse lap of the course with the cru and then a not more later. Little bit worried I wasn't going to have a singlet but got sorted at the last minute.

Running race 23:54 5.84 km (4:06 / km) +73m 3:51 / km
ahr:175 max:185 shoes: VJ Falcon

Dublin Novice XC - Phoenix Park

1x short lap, 3x long laps

Took it out easy enough, making sure to stay within myself on the short lap. Found my own rhythm and got into the groove on this short lap and then started too look at the other people. There was a red guy and a Lucan guy ahead of me so I worked to catch after the gullies and got them at the far bend. Sat in out of the wind a bit then, and the Lucan guy dropped off. The red guy was pretty small so I wasn't getting much shelter so I pushed on but didn't get past him much. Started to concentrate on the Rathfarnam guy through the end of this lap and picked him off at the same place. He slowed dramatically into the wind so I pushed on past him, though he sat tight to my shoulder. Through the end of the lap I thought I had dropped him, but there were still shouts for "Des" behind me. Thought this was the red guy so kept trying but the legs were tiring at this stage. Held the form on the gullies and was trying to catch a guy but he was well in the distance. A blue guy dropped off the group in front of me on the hill then and I had my mark. Worked hard to get to him. Des seemed to be getting closer judging by the cheering. Passed the blue guy at the last bend and there was a good Crusaders cheering contingent. Gina shouted that he was right behind me, but I couldn't hear me. Turns out he was going for the stealth approach. I dug in as much as I had and held him off the the line.

Pretty fun and I was happy with my speed. Maybe could have gone faster, but even a slightly better performance than the 5k a week ago!

Running warm up/down 13:56 2.52 km (5:32 / km) +14m 5:23 / km
ahr:133 max:141 shoes: VJ Falcon

Cool down lap around the bike path in a big group.

Saturday Oct 3 #

9 AM

Running 20:13 3.7 km (5:28 / km) +21m 5:19 / km
ahr:132 max:146 slept:8.5 weight:83kg

Easy pre breakfast run. All the rest of my day is being used up somehow so took the chance to give the legs a little flush out. Felt really nice. Good crisp morning. Decided to mix i up a bit and went south with the intention of looking in St. Patrick's gardens but apparently they don't open until 10 on Saturdays so I just did a kind of lap. Meath Street is what I always imagined cities would be like when I was a child. Just lots of shops and people out with tables on the street and the like.

Friday Oct 2 #


Have been a bit lazy this week as I am running the XC on Sunday. Probably more lazy than I should have been. I'm not too stressed about it though, the plan is start properly phasing into winter training next week.

« Earlier

Next Up

Training Targets

Oct 5–11 (7d)
Week 1 plan
Total 6:40:00
+ Rock Climbing [1-5]
+ O-training
+ Orienteering
+ Mountain Run [1-5]

Oct 26–25 (365d)
Seasonal Target. November is the start of winter training proper so target is for before then. Beating all other years should be easy so I went big. Target is average 30 hours per month
Total [1-5]360:00:00


Search Log


Recent Weeks:

Training hours by intensity
Oct 11
Oct 4
Sep 27
Sep 20
Sep 13

Training hours by activity
Oct 11
Oct 4
Sep 27
Sep 20
Sep 13

Training kilometers by activity
Oct 11
Oct 4
Sep 27
Sep 20
Sep 13

all weeks | months | years | as calendar