Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 30 days ending Nov 30, 2009:

activity

time

miles

Grass / road

11:00:42

75.14

(8:48)

120.93

(5:28)

Orienteering

7:12:10

27.16

(15:55)

43.71

(9:53)

410

52 /

61c

85%

Stretching

5:37:45

S & C

4:42:54

Trails

4:23:56

20.52

(12:52)

33.02

(8:00)

Road biking

3:48:12

42.05

(5:26)

67.67

(3:22)

Treadmill

42:30

5.83

(7:17)

9.39

(4:32)

Terrain

36:56

4.06

(9:05)

6.54

(5:39)

Total

38:05:05

174.77

281.26

410

52 /

61c

85%

[1-5]

27:44:26

averages - sleep:5

2:35

0:00

» now

Monday Nov 30, 2009 #

S & C (evening) 25:00 [0]

Upper body.

Grass / road (evening) 1:02:42 [2] 11.0 km (5:42 / km)
ahr:146 max:161 shoes: Asics 3

Recovery run down to Kilbogget and back.

Sunday Nov 29, 2009 #

Event: Connacht Orienteering Championships

Grass / road warm up/down (afternoon) 12:38 [2] 2.19 km (5:46 / km)
ahr:142 max:162 shoes: Olway 2

Bit late starting this and did quick stretches and half the leg drills. Still though legs didn't feel the long run in them from yesterday and on the start line they felt absolutely normal and ready for any training.

Grass / road tempo (afternoon) 34:30 [4] 8.6 km (4:01 / km)
ahr:181 max:186 shoes: Olway 2

Dublin Intermediate Cross Country Championships in Tymon park.

This was a nice introduction to XC for me and i didn't push too hard but enough that my calfs were a little tight afterwards. The conditions were perfect: water logging, lots of mud, cold, drizzling rain. I came 4th for DSD so scored the last points for the team.

Lap1: 8:57, 2.33km, 3:50mpk, 182avHR,
Lap2: 8:22, 2.09km, 4:00mpk, 183avHR,
Lap3: 8:44, 2.10km, 4:10mpkl, 180avHR,
Lap4: 8:27, 2.07km, 4:05mpk, 179avHR.

I came 26th out of 77, DSD came 4th in the clubs, and a DSD guy won (i probably should have asked who won after i finished..). Results.

I'll post my GPS tracks later..

Grass / road warm up/down (afternoon) 15:00 [2] 2.32 km (6:28 / km)
ahr:138 max:148 shoes: Olway 2

Cool down back to my car with my bag and shoes.

Note

Running this week: 5h 59m, 60.78km.

Saturday Nov 28, 2009 #

Trails long (afternoon) 1:50:19 [2] *** 12.48 km (8:50 / km)
ahr:139 max:171 shoes: Asics 3

I took a long run on Carrickgollogan/Barnaslingan tagging 50 sites for the permanent O courses that Coillte are funding. This was for the most part all on trails, going off trail some times for a few controls. Fog came in near the end and it was pretty nice to run in. Legs feel fine and confidance in my body is just about back to normal. I fell once or twice and knocked my head into a branch at one stage.

Friday Nov 27, 2009 #

Note
(rest day)

I did 2hours 10mins of hiking to tag the two final controls for the Ballinastoe race. It was my first time ever being on top of the Djouce summit. Pretty nice indeed.
Then i met a women from Coillte to talk about the permanent O courses in Carrickgollogan, the posts are going on on Monday (50 of them). Sweet.

Thursday Nov 26, 2009 #

Grass / road (evening) 45:00 [2] 8.51 km (5:17 / km)
ahr:156 max:169 shoes: Asics 3

Bit of a farlek session, there were a few intensity 3 efforts but alot of this was intensity 2 easy jogging.

S & C (evening) 18:44 [0]

Upper body.

Wednesday Nov 25, 2009 #

Road biking warm up/down (evening) 11:51 [1] 4.14 km (2:52 / km)
ahr:113 max:133

Grass / road warm up/down (evening) 10:00 [2] 2.0 km (5:00 / km)
ahr:153 max:166 shoes: Asics 3

Grass / road intervals (evening) 28:28 [4] 6.41 km (4:26 / km)
ahr:170 max:181 shoes: Olway 2

DSD intervals in UCD. Legs are about 90-95% better to what they were last week i feel. I took a step back from 1km intervals and did 3laps on at 80%, 1 lap off, 3 laps on. As usual i went to sleep and only did 2 laps, at the start. And i'm pretty sloppy with maintaining an even rhythm. However i'm glad to keep it all under 30mins just to keep easing back into training safely.

First 2 laps: 09:04, 2.13km, 4:15mpk, 173avHR,
Recovery lap: 5:31, 1.06km, 5:12mpk, 158avHR,
Second 3 laps: 13:53, 3.21km, 4:22mpk, 175avHR.

Grass / road warm up/down (evening) 10:00 [2] 1.91 km (5:14 / km)
ahr:152 max:168 shoes: Olway 2

Road biking warm up/down (evening) 16:00 [2] 4.13 km (3:52 / km)
ahr:126 max:144

Tuesday Nov 24, 2009 #

Grass / road (evening) 45:45 [2] 8.0 km (5:43 / km)
ahr:146 max:160 shoes: Asics 3

Nice.

S & C (evening) 17:30 [0]

Upper body. Two sets just to ease back in to things.

Does any body think the way i've integrated my strength workouts into my training is bad? eg. you shouldn't do strength just before a run, or you should do strength on the easiest days.

C • strength 2

Monday Nov 23, 2009 #

Note

Legs and mind are just about there or there abouts.

Grass / road (evening) 48:02 [2] 8.36 km (5:45 / km)
ahr:144 max:173 shoes: Asics 3

Feeling good.

Sunday Nov 22, 2009 #

Note

4pm: this morning i walked around the Vale of Clara taking pictures and stuff. The legs felt better again this morning. I'm staring to give a damn about O now again, for the past few days i was pretty sick of it and sick of terrain running. I know now how much is too much terrain running. Also, perhaps the intervals had some part to play.

C • Or 4

Grass / road (evening) 18:57 [1] 3.02 km (6:16 / km)
ahr:138 max:177 shoes: Asics 3

Feeling better now. But still need an easy week ahead.

Note

Running this week: 3h 36m, 28.79km.

Saturday Nov 21, 2009 #

Note
(rest day)

I think i've overtrained, and luckily only a slight bit overtrained (i hope). I haven't increased my running volume compared with last year but i've done much more terrain running than ever before. I'll try to ease off for a bit and then build up again with a better balancing act between grass, trails and terrain running. Unfortunately i won't be running anything above green tomorrow on Cronybyrne which i'm incredibly unhappy about.
My legs felt better this morning than yesterday, but then i walked for 3.5 hours around Ballinastoe with Diarmuid O'Colman which made them tired.
Still, i'll take overtraining over an injury any day. I'm not feeling the best right now with my staleness towards orienteering but if i had an injury i'd be depressed every minute of the day.

:)

Friday Nov 20, 2009 #

Note

My legs are tired all day long. If i'm lucky i'll get 30mins or so jogging on grass rather than a scheduled 11km on grass.

Note
(rest day)

My legs need the rest day. Unfortunately it'll be a crap week of training but it's better than overdoing anything or getting an injury from doing something stupid while tired.

Thursday Nov 19, 2009 #

Orienteering warm up/down (evening) 10:00 [2] 1.44 km (6:57 / km)
ahr:132 shoes: Olway 2

Orienteering (evening) 10:37 [3] **** 1.25 km (8:30 / km)
ahr:148 max:163 shoes: Olway 2

NightO compass exercise on Bull island. I cut this short so early because my legs just felt really tired and flat. I could have gone a few more minutes to see if it passed but seeing as i've being tired all week and have skipped all the "extra" training like streching and strength i knew it was better to just call it a day rather than risk injury or the wrong sort of fatigue later.
I'll post the map later on.

Orienteering warm up/down (evening) 7:49 [2] 1.22 km (6:24 / km)
ahr:144 shoes: Olway 2

Cool down on the beach back to the car.

Wednesday Nov 18, 2009 #

Road biking warm up/down (evening) 11:57 [1] 4.04 km (2:57 / km)
ahr:96 max:128 shoes: Specialised

Grass / road warm up/down (evening) 13:44 [2] 2.82 km (4:52 / km)
ahr:154 max:174 shoes: Asics 3

Grass / road intervals (evening) 34:16 [4] 7.5 km (4:34 / km)
max:182 shoes: Olway 2

6*1000m at 80% (or just below the anaerobic threshold) tonight with DSD. I ran with Mark and Johnny who were running on the threshold, or at 85% so i'm told.

1st: 3:30, 964m, 173bpm
recovery: 1:23, 232m
2nd: 4:01, 977m, 175bpm
recovery: 1:07, 156m
3rd: 4:13, 978m, 173bpm
recovery: 1:11, 156m
4th: 6:49, 1560m, 172m
recovery: 1:33, 207m
5th: 4:13, 970m, 171bpm
recovery: 1:24, 234m
6th: 4:22, 994m, 170bpm
recovery: 0:30, 71m

I was pretty sloppy and hopefully can smoothen things up over the next few weeks. The first 3 i pushed a tiny bit too hard (at times up between 177-181bpm), although the avHR doesn't show it. Obviously the first was the fastest. My heart rate was on and above the threshold for the first 3, however I settled down by the middle and ran better to the end. Calfs were a little tight by the end. Oh and i went to sleep on the 4th one and ran an extra lap by a mistake.

Grass / road warm up/down (evening) 10:17 [2] 1.89 km (5:26 / km)
ahr:152 max:162 shoes: Olway 2

Road biking warm up/down (evening) 22:13 [1] 4.85 km (4:35 / km)
ahr:119 max:134

Tuesday Nov 17, 2009 #

Road biking warm up/down (evening) 21:00 [2] 4.81 km (4:22 / km)
ahr:125 max:151 shoes: Specialised

Slow and sluggish on this one.

Trails (evening) 1:12:44 [2] 9.65 km (7:32 / km)
ahr:140 max:167 shoes: Asics 3

I was a bit stale today for doing any training. So i switched training with thursday and did the trail run tonight around 3rock. I moved the scheduled Bull island training up to Thursday because i couldn't face the cycle there and back on top of the run.
I skipped the lower body strength today too.
Otherwise the trail run was fine.

Road biking warm up/down (evening) 10:42 [1] 4.27 km (2:30 / km)
ahr:113 max:127 shoes: Specialised

Monday Nov 16, 2009 #

Stretching 14:25 [0]

Upper body.

Note

Crohane Mountain Saturday Map.
Black Lakes Sunday Map.

S & C (evening) 4:40 [0]
(rest day)

Upper body.
Tiredness hit me late in the afternoon, i had wondered where it was because i should have not felt so good this morning. I drank some fluids and started to train but only managed one set here of strength. And the run i was about to do but just couldn't get out the door. I'll do ithe run on Friday instead. I probably could manage a few km now but would prefer to do a full 11km on Friday.

Note

At 9:30pm i was actually considering going for the 11km recovery grass run, energy levels were great and back to normal. However i thought the body might have being sending me a message earlier and see no harm switching my rest day on Friday to today just to be safe.

Sunday Nov 15, 2009 #

Orienteering long (midday) 1:40:06 [2] **** 8.85 km (11:19 / km)
ahr:155 max:177 spiked:28/31c shoes: Olway 2

I iced my knee last night and when i woke up this morning it felt pretty fine.

Map.

Today i ran on the Black Lakes map by myself. I planned on 2hours however the Lakes ate me up and spit me back out. It was so rough to run in, and after 90mins i had had enough mentally and headed back to the road to do the rest of the run on easier stuff. It was only when i got to the road again at 100mins that i had had enough physically aswell. Good session. Although i see how the photogrammetry hasn't really being changed when the ground was surveyed. Crohane is a beauty.
It was a tough drive home, i had to stop and sleep for 50mins in Mallow.

Note

Running this week: 7h 24m , 57.31km.

Saturday Nov 14, 2009 #

Trails warm up/down (afternoon) 6:30 [2] 0.62 km (10:34 / km)
ahr:126 shoes: Olway 2

Warm up the trail to the start like in Shamrock day 2 this year.

Orienteering (afternoon) 1:06:27 [3] **** 6.76 km (9:50 / km)
ahr:163 max:181 spiked:12/12c shoes: Olway 2

Map

I trained on Crohane mountain today with Colm Rothery. Im some ways it felt like intensity 4, but that's because it's ROUGH running. Wet as normal, great afternoon for it, great strength training and more fun than running in snow. Legs felt good this evening after the run, don't know how it's possible. Although i've a tiny teeny pain on the upper part of my right knee, eek. Dinner back in Colms chatting about Irish orienteering and watching the crappy Irish football team.

My mins per km for Shamrock day2 on Crohane was 9.2mpk, today at a lower intensity i was 9.9mpk. Nice.

Trails warm up/down (afternoon) 7:28 [2] 1.1 km (6:47 / km)
ahr:141 shoes: Olway 2

Cool down down the track.

Friday Nov 13, 2009 #

Stretching 15:00 [0]

Upper body.

Road biking (evening) 1:05:19 [1] 20.76 km (3:09 / km)
ahr:119 max:152 shoes: Specialised

Recovery ride into town and home. On the 28minute and 34minute mark i stopped for 10minutes each to go into a shop.

S & C (evening) 37:00 [0]

Upper body in the rain. Drank some sports drink after the cycle. I tried to do as many exercises in the shelter and indoors as i could.

Thursday Nov 12, 2009 #

Stretching 16:45 [0]

Upper body.

S & C (evening) 25:00 [0]

Lower body.
I was drinking a litre of sports drink before/during/after.

Orienteering (evening) 1:16:05 [2] **** 7.66 km (9:56 / km)
ahr:141 max:164 spiked:12/18c shoes: Olway 2

NightO course on Bull island. It may be flat and easy to run on but my god the grass is tough to run through in parts.

My stomach wasn't feeling great on the drive over after the strength, it was probably from too much sports drink. Calfs were tight on this run. Fell/tripped 4 times on the 12th control, twice i put my foot into a rabbit hole. The orienteering was tough to do even at this slow speed and the contour map at 1:10000, should be pretty hard to do in a few weeks when i speed up. I had to retrace my steps a few time to reattack controls. Oh and alot of the control sites i remembered and had an easy time in the circle because i recognised the last few features in there, i really need to pay someone to retag the area for me.

I planned on 72mins. I did about 60mins orienteering and was starting to loose the energy to focus at the end, happy to stop.

Here's the map.

C • paaying for a tagger.. 1

Stretching 26:00 [0]

Lower body.

Wednesday Nov 11, 2009 #

Note

3:50am...
I had the graduation ball tonight the10th of November! I got home at 3:30am and started downing a litre of water to help with the hangover. Drank 4-5 pints, not drunk, had a great time.

Note
slept:5.0

9:30am...
My waking heart rate is quite high, my legs are a little tired but will recover with some bed rest this morning until i have to go back to the airport to pick up the car that i left at the hotel. I think if i take it easy today i'll be in good condition to run intervals with Dundrum AC tonight. Head is fine, water helped alot.

S & C (evening) 27:30 [0]

Upper body. Bit sluggish to begin with but didn't notice the tired body during. I ate as best i could before and drank a 500ml sports drink before and sucked on 500ml during and after to keep purky for the running.

Grass / road warm up/down (evening) 14:44 [2] 2.7 km (5:27 / km)
ahr:141 max:158 shoes: Asics 3

After the warm up i did some stretches and leg work.

Grass / road intervals (evening) 32:03 [4] 7.58 km (4:14 / km)
max:179 shoes: Olway 2

DSD AC training tonigth in UCD.

Two miles at 80% (basically just below the anaerobic threshold of 177bpm), 3/4rs of a mile recovery jog, two miles at 80%.

First 2miles: 12:56, 3.3km, 3.55mpk, 172avHR.
Recovery: 5:51, 1.06km, 5.31mpk, 152avHR.
Second 2miles: 13:16, 3.22km, 4.07mpk, 173avHR.

Before the warm up i felt like throwing up alot, but afterwards and on the fast 2miles i just felt grand. Good to know that while feeling sick on the couch an hour before i was able to run this workout with no bother.
I speed up and slow down in the space of 10-30 meters at times and could do with keeping a steady rhythm like this lad called Brendan O'Neill. Good group of guys, all young 20s. They ran 300s and 400s to sharpen a little for a road race relay on the weekend. I was the lone ranger doing long aerobic intervals.
Calfs were tight at the end.

Grass / road warm up/down (evening) 15:13 [2] 2.73 km (5:34 / km)
ahr:144 max:161 shoes: Asics 3

The front part of the ball of my foot on my right foot was a tiny bit sore, very mild.

Note

This guy Brendan was trying to get me to run for DCU in the road relays in Maynooth. He went to the same school as me, he remembers me running around during the leaving cert study breaks with maps in my hand like a weirdo. But i can't do the relays because i'm doing a Killarney training camp this weekend. Hint.

Stretching 26:00 [0]

Lower body.

Tuesday Nov 10, 2009 #

Stretching 18:30 [0]

Upper body.
I graduate from DCU today. Whoop. Whoop.

S & C (morning) 24:26 [0]

Lower body. 1 circuit.

Road biking warm up/down (morning) 19:21 [2] 4.78 km (4:03 / km)
ahr:131 max:150 shoes: Specialised

Sucking back my sports drink to keep the energy levels up for the run. I'm not sure it's good to do leg strength before a run, but when is it possible to fit it in the schedule? The plan is do it in the morning and then do my run in the evening, (never on a recovery or rest day).

C • leg strength 12

Trails (morning) 59:00 [2] 8.28 km (7:08 / km)
ahr:143 max:162 shoes: Asics 3

Run around 3rock trails. It's a pretty nice fresh morning. Can barely feel the calf from yesterday.

Road biking warm up/down (morning) 10:30 [1] 4.23 km (2:29 / km)
ahr:117 max:130 shoes: Specialised

Monday Nov 9, 2009 #

Stretching 16:10 [0]

Upper body.
Checked out the JK descriptions for next year - http://www.jk2010.co.uk/event/ . Sounds great, i look forward to it.

S & C (evening) 40:00 [0]

Upper body - week 7.

Grass / road (evening) 1:06:03 [2] 11.03 km (5:59 / km)
ahr:137 max:155 shoes: Asics 3

Winter training began six weeks ago, base training begins today for seven weeks. Today i took a recovery run down to Loughlinstown and back. My right calf, down low and on the inside near the shin, was a bit sore at the end. Didn't notice it on the run but did notice the shin in that same spot was a little tender on the warm up.
I've started today using a pre-training homemade isotonic drink and post-training recovery shake (40g protein, 40g carbs). I'll experiment with them for a bit.

Stretching 33:30 [0]

Lower body.

Sunday Nov 8, 2009 #

Grass / road (morning) 30:46 [1] 5.04 km (6:06 / km)
ahr:132 max:146 shoes: Asics 3

Before breakie. I was going to do a long run on trails but figure i've done two hard sessions already in what is supposed to be an easy week. Legs are feeling the fast stuff.

Note

Running this week: 4h 40m , 42.7km.

Saturday Nov 7, 2009 #

Terrain warm up/down (afternoon) 12:09 [1] 1.36 km (8:56 / km)
ahr:131 max:157 shoes: Olway 2

Terrain (afternoon) 24:47 [5] 5.18 km (4:47 / km)
ahr:178 max:186 shoes: Olway 2

I did the Phoenix park time trial today, it's a pretty fun circuit to run. Ruairi Short was there to cheer me on. Thanks Roar. The legs did alright even with the lack of fast training these past 2 months or so. I tried my best to run even laps and hold back on the first but again with the lack of fast training recently it was hard to judge. Still, i'm happy with the decent time. I think 5:55 laps is the goal in 2 months time.

Lap 1 : 5:53
Lap 2 : 6:26
Lap 3 : 6:21
Lap 4 : 6:07

#..... total..... split..... avHR..... distance
------------------------------------------------------
1 : 01:47..... 01:47..... 165..... 437m
2 : 03:12..... 01:25..... 180..... 389m
3 : 05:53..... 02:41..... 182..... 482m
------------------------------------------------------
4 : 07:56..... 02:03..... 179..... 429m
5 : 09:30..... 01:34..... 178..... 390m
6 : 12:19..... 02:48..... 179 .....479m
------------------------------------------------------
7 : 14:22..... 02:03..... 179..... 426m
8 : 15:54..... 01:32..... 180..... 381m
9 : 18:40..... 02:46..... 181..... 486m
------------------------------------------------------
10 : 20:39..... 01:58..... 178..... 424m
11 : 22:10..... 01:31..... 181..... 380m
12 : 24:47..... 02:36..... 181..... 478m

Here's a results page of the Juniors time trial times and Sheamus's record that stands at 22:46 from September 2007 in bone dry conditions.

Funny enough there was an orienteering event on around the time trail circuit in the Furry glen. Some scout group got a lend of equipment off 3rocks Lindi Naughton. I nearly flattened some kids at one point.

C • distances.. 5

Grass / road warm up/down (afternoon) 17:34 [1] 2.55 km (6:53 / km)
ahr:140 max:162 shoes: Olway 2

Cool down talking to Ruairi on his bike.
After driving home my right hip is a tiny bit stiff. Nothing wrong.

Friday Nov 6, 2009 #

Stretching 18:15 [0]

Upper body.

Grass / road (evening) 35:00 [1] 5.56 km (6:18 / km)
ahr:133 max:152 shoes: Asics 3

I talked myself out of a 50minute run in terrain and leg strength, not out of laziness i would add.

Thursday Nov 5, 2009 #

Stretching 16:50 [0]

Upper body.

C • Norway Maps 2

Note

I spent 3 hours walking around Ballinastoe drawing in the changes due to felling. Unfortunately they're felling up to Christmas so i'll have problems planning the league race for the 13th of December. I walked about 11-13km. And on the top of White hill the wind and rain was so powerful that i was griping my board for dear life and thought i might not be making it off the mountain alive. Fierce winds. My dog however was having a ball so if she could hack it i was going to keep going. I had to feed her half of my sandwich cause she was dead tired by the end.

Orienteering (afternoon) 57:29 [1] *** 4.41 km (13:02 / km)
ahr:143 max:172 shoes: Olway 2

After the surveying i ran a draft of the Green course. I didn't finish the course as time was up. I tried to keep the intensity way down cause i walked over rough terrain for 3hours and am hoping to try and recover enough for doing the Phoenix park time trial on Saturday. Oh on an incredibly steep uphill i was thrown up the hill by the wind and didn't even have to push, just place feet in front of each other. Hilarious and so cool because the gradient was almost vertical. I'll post the map later. No, not really.

S & C (evening) 20:20 [0]

Upper body.

Stretching 27:05 [0]

Lower body.

Wednesday Nov 4, 2009 #

Stretching 17:00 [0]

Upper body.

Treadmill warm up/down (afternoon) 10:30 [2] 1.89 km (5:33 / km)
shoes: Asics 3

Treadmill (afternoon) 32:00 [5] 7.5 km (4:16 / km)
shoes: Asics 3

I had a lactate threshold test in Trinity. The test was about 26/27mins long and the remainder was cool down.

My VO2max is 65.7 ml/kg/min , with a max heart rate of 192 bpm. And my lactate threshold is 177 bpm. I got four detailed pages of data and the test cost 45euro (student rate since i'm an unemployed graduate). The guy was very talkative and explained alot to me about "stuff". I recommend Trinity for anyone thinking about getting tested. DCU were amateurs in comparison.

My achilles were a little stiff after, this is due to no high intensity training in the past 2.5months! I might push back doing the Phoenix park TT to next week instead just to not over do things too early. Base training begins next week.

Road biking (evening) 39:19 [1] 11.66 km (3:22 / km)
ahr:123 max:141 shoes: Specialised

I did a recovery cycle down to UCD to introduce myself to the Dundrum athletics coach. No intervals for me tonight thank you. I had my four detailed pages of data to show if needed, he doesn't even train any of his atheletes due to heart rates at all.. This is crazy. Nice guy though, i trained with DSD one season as a junior.

Stretching 31:00 [0]

Lower body.

Tuesday Nov 3, 2009 #

Stretching 16:15 [0]

Upper body.
My left achilles is still a bit stiff.

Note
(rest day)

I left my 30min cycle too late in the day to do.

Stretching 23:30 [0]

Lower body.

Monday Nov 2, 2009 #

S & C (evening) 42:44 [0]

Lower body - 20:49
Upper body - 21:55.

Grass / road (evening) 1:00:00 [2] 9.21 km (6:31 / km)
ahr:137 max:149 shoes: Asics 3

Left achilless was a little niggly in the strength training and on the run.

Stretching 21:30 [0]

Lower body.

Sunday Nov 1, 2009 #

Event: Munster Orienteering Championships 2009

Trails warm up/down 7:55 [1] 0.9 km (8:48 / km)
shoes: Olway 2

6:01 up (143/152), 1:54 down (95,117)

Orienteering race 1:43:37 [3] *** 12.12 km (8:33 / km) +410m 7:19 / km
ahr:169 max:183 shoes: Olway 2

Munster champs. Race length: 10.9km, mins perkm: 9.5mpk. I only wanted to run for 60-75mins, i ran more than i ran yesterday on my "long" run.

Map. I'm getting worse at setting the map, 2-3 is not right.

Finally, time for an easy week.

Note

MOC splits here .

Note

Running this week: 8h 34m , 63.44km.

M21 - Splits

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