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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: susan

In the 7 days ending Feb 14, 2016:

activity # timemileskm+m
  Orienteering2 1:26:53 6.8(12:47) 10.94(7:56) 281
  Strength & Conditioning1 1:00:00
  Running2 32:00 3.61(8:51) 5.82(5:30) 80
  Total4 2:58:53 10.41 16.76 361

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Sunday Feb 14, 2016 #

Note

http://news.worldofo.com/2015/02/26/introducing-th...

For future reference

Note

I've spent a lovely romantic evening checking out route choices from yesterday's sprint. I don't know why but I can't get the 2d rerun course planning module to work properly now :( I did get to #22 though. So I'll let it think about it overnight and hopefully get some screenshots up. I'm such a nerd.
2 PM

Orienteering 41:10 [3] 3.03 km (13:35 / km) +242m 9:42 / km
shoes: Salomon Speedcross

Score training at Cave Hill, much of it on alarmingly steep slippy slopes. I wasn't really feeling the love. Kept thinking I was gonna fall face first. Didn't.
New map but it needs some refinement - ropey contours in places.

Saturday Feb 13, 2016 #

Event: Irish Colleges Campus Sprint Series (Irish Junior Squad Fundraiser), Univer
 
9 AM

Running (Tarmac) 26:47 intensity: (16 @1) + (32 @2) + (1:54 @3) + (10:51 @4) + (13:14 @5) 5.05 km (5:18 / km) +74m 4:56 / km
ahr:163 max:174 shoes: Asics Nimbus lumo yellow

And the tour continues.....Wallace parkrun, with the dog. My 'dog' times seem to be quite consistent, though probably a bit slower than (and less useful than) tempo pace. It's hard to run with the dog on the lead; maybe time to invest in a waist belt? Really need to free up arms. It's a bit shameful that we start at the back, then my 6kg dog tows me round the first km till we get past some people and she calms down.
2nd placed dog. AND the first placed one stopped for a poop & scoop.
1 PM

Running warm up/down 5:13 intensity: (19 @1) + (4:05 @2) + (49 @3) 0.76 km (6:49 / km) +5m 6:35 / km
ahr:140 max:151 shoes: Salomon Speedcross

Small warm up. Need to be more dedicated to these things.
My R knee was bad when getting out of the car, that usual thing on the anterior aspect, medial to my patella. Very much felt like something was out of line and had to plink back in.

Orienteering race 45:43 intensity: (1:15 @1) + (9:42 @2) + (17:27 @3) + (7:58 @4) + (9:21 @5) 7.91 km (5:47 / km) +39m 5:38 / km
ahr:152 max:175 shoes: Salomon Speedcross

Yay sprintO! Well really it was urbanO. Most enjoyable though Ireland did blemish an otherwise delightful day by losing at the Stade de France.
Physically I got tired during the race and I was a bit scared my HR was going to trip, but it didn't. A far from perfect race from me but well worth the trip and I love that a wee student club has the skills to develop the map and host an excellent quality event.
It was a bit of a trip down memory lane for me. I do remember when this was all just fields.
EDIT - surprised the HR wasn't higher on this. Mostly zone 3. Should be 4.

Long - Splits

Friday Feb 12, 2016 #

Note
(sick) (rest day)

Very nearly almost not-ill :) I'm going to run at UCD tomorrow - and need to remind myself this is longer than sprint distance!
What shoes, what shoes........

Thursday Feb 11, 2016 #

Note
(sick)

Nearly there. Looking forward to UCD on Saturday.

I think I've worked out why I'm feeling perky. No headaches :) And sunny skies (sometimes)

Tuesday Feb 9, 2016 #

Strength & Conditioning (Pilates) 1:00:00 [1]
(sick)

Made it this week. I'm actually feeling really perky but I've started coughing now so patience is the name of the game.
I'm gonna be a wibbly unfit splat soon.

Monday Feb 8, 2016 #

Note
(sick)

Full of the cold = full rest. Conjunctivitis too; nice.
Legs 100% after yesterday which is way better than I was expecting.

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