Sunday Jan 27 |
 | Orienteering (Black Lakes (1:15k)) 1:36:33 [4]*** 9.31 km (10:22 / km) +349m 8:44 / km | |
| ahr:121 max:163 spiked:14/16c shoes: Falcons |
| Back to the black lakes, perfect weather. Once again tough training |
Saturday Jan 26 |
| Orienteering (Black Lakes) 2:01:52 [4]*** 9.35 km (13:02 / km) +501m 10:17 / km | |
| ahr:128 max:161 spiked:12/14c shoes: Falcons |
| Really tough session. High grass so running was very slow. Was in bits at the end of it. Good calf's work out |
| Orienteering (The Crags) 52:05 [4]*** 4.96 km (10:30 / km) +202m 8:43 / km | |
| ahr:125 max:160 spiked:9/9c shoes: Falcons |
| Really steep. Took me longer to get down than it did to get up. One leg had 183m climb. Scared of hights didn help crawling down the cliffs |
Friday Jan 25 |
| Orienteering race (Nighto) 37:45 [4]*** 4.09 km (9:14 / km) +278m 6:53 / km | |
| ahr:150 max:169 spiked:7/8c shoes: Falcons |
| NightO that dareen set out. 8 controls, spiked all except number 6 where i paniced cause i say Roar's light. Fun stuff though |
Thursday Jan 24 |
| Running 48:24 [3]10.04 km (4:49 / km) +93m 4:36 / km | |
| ahr:150 max:168 shoes: Asics Gel-Nimbus 9 |
| Ran on curragh. Out to bunhill and homw via curragh camp and back down home on the green road. |
| Circuits 1:11:18 [4] | |
| ahr:132 max:178 shoes: Asics Gel-Nimbus 9 |
| Usually stuff in kildare. Felt like passing out at one stage :D sweet |
Wednesday Jan 23 |
| Note | |
| (rest day) |
| Needed to rest up.... I think i'll have a tough weekend ahead of me |
Tuesday Jan 22 |
| Orienteering race (Hellfire NiteO) 41:23 [3]*** 5.28 km (7:50 / km) +286m 6:10 / km | |
| ahr:164 max:183 spiked:13/15c shoes: Falcons |
| Nice course, took it easy enjoying the run. I used compass and paced to get to the area, then used my attack point to get in. When i finished i had the fastest time but i knew both Ruairi and Ondrej would have faster times. Roar took 5 mins off me in the end. |
Monday Jan 21 |
| Circuits 1:06:35 [4] | |
| ahr:128 max:165 shoes: Asics Gel-Nimbus 9 |
| Circuits in kildare. It was muscle burn tonight. All strength on one side and all aerobic on the other. Was tired after woads but not dead |
| Mental | |
| |
| Looked over alot of maps for 40mins or so using the new technique. Picking out route choices seemed a little to easy. . . . |
| Note | |
| |
| This week will be an easy one. I've been going hard enough for the past while so i'll let my body recover. Training weekend this saturday anyways |