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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 31 days ending Jul 31, 2009:

activity # timemileskm+m
  Road biking12 12:40:37 87.43 140.71
  Grass / road10 8:58:20 4.36 7.01
  Orienteering5 5:26:32 26.15(12:29) 42.08(7:46)5 /11c45%
  Trails3 2:35:35 625.22 1006.19 728
  Grass / road / terrain1 1:34:00 8.92(10:33) 14.35(6:33)
  S & C5 1:29:00
  Road / path1 24:22 5.47(4:27) 8.8(2:46)
  Stretching2 14:00
  Total25 33:22:26 757.54 1219.14 7285 /11c45%
  [1-5]25 31:39:26

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Friday Jul 31, 2009 #

Orienteering warm up/down 10:00 [2] *** 1.2 km (8:20 / km)
ahr:137 max:156 shoes: Olway 2

Orienteering 1:00:00 [4] *** 7.6 km (7:54 / km)
ahr:164 max:182 shoes: Olway 2

I took a steady run in Hellfire Wood and Masseys estate using the permanent O courses and mainly taking bearings to the controls. The controls are about one foot high stumps and don't really hit you on the head like a normal O flag does.
Masseys was a nice forest to run in.

Orienteering warm up/down 10:00 [2] *** 1.07 km (9:21 / km)
ahr:149 max:164 shoes: Olway 2

Thursday Jul 30, 2009 #

Note
(rest day)

I don't think i'll take alot of full rest days next year, but for this season i'm going to enjoy them while i can still get them.

Wednesday Jul 29, 2009 #

Trails warm up/down 10:00 [1]
shoes: Asics 3

Trails race 35:51 [5] 9.16 km (3:55 / km) +265m 3:25 / km
ahr:180 max:186 shoes: Olway 2

Ballyross hill run, actually it was in Crone.
I came 3rd and won 20euro for my effort, actually it was more like a spot prize.
My downhill running was alot better, i just relaxed and fell into my stride rather than holding back.

Trails warm up/down 10:00 [1] 983.0 km (1 / km)
ahr:129 max:149 shoes: Olway 2

I had a blister on my left heel so i could only manage a grandad pace even with the shoe laces open.

Road biking 37:37 [1] 10.34 km (3:38 / km)

2 hours later i took a little recovery ride to loosen out my calves.

Note

No niggle in foot or shin. All is well.

Tuesday Jul 28, 2009 #

Road biking warm up/down 24:30 [2] 6.35 km (3:51 / km)
ahr:130 max:151

Orienteering long 1:50:00 [2] *** 12.54 km (8:46 / km)
ahr:143 max:178 shoes: Olway 2

Long slow run on 3rock. The first half of it i was doing a technical training session with Laurence and Jonathan and the second half i ran up and around the top of the fairy castle cairn doing a little bit of navigation and compass work.

Road biking warm up/down 15:00 [1] 5.3 km (2:50 / km)
ahr:107 max:124

Monday Jul 27, 2009 #

Road biking 20:00 [2] 4.8 km (4:10 / km)
ahr:130 shoes: Specialised

Orienteering 54:00 [2] *** 5.59 km (9:40 / km)
ahr:146 max:175 spiked:5/11c shoes: Asics 3

I took an easy run on Three rock mountain and tagged sites on a 2.1km course i drew. I was only using my compass to get to the controls and i hit most spot on, at worst i was 15meters off. But i should do another compass training at speed before WOC.

Road biking 10:00 [1] 4.77 km (2:06 / km)
ahr:106 max:124 shoes: Specialised

Sunday Jul 26, 2009 #

Road biking warm up/down 44:00 [2]
shoes: Specialised

34mins warmup, 10mins cool down.

Trails 16:44 [2] 2.03 km (8:15 / km)
shoes: Olway 2

Warmup: 139 avHR, 163 maxHR
Cooldown: 132 avHR, 140maxHR

Orienteering 30:00 [5] *** 4.75 km (6:19 / km)
max:184 shoes: Olway 2

Fartlek on 3rock. 1 to 2.5 minute bursts, 1-2 minute rests. My lower legs aren't strong enough in terrain in this session.
My foot was unnoticable so i think i can say the foot injury has gone. My right shin though is the next injury on the list.. it's just a little soreness and stiffness, won't stop me from running.

Saturday Jul 25, 2009 #

Note
(injured) (rest day)

I went to a coaching conference with Niamh O'Boyle today. For the most part it was very useful, i wasted one hour though to a guy lecturing about how cherries can help you recover very well after sport. But you need to eat 50-100 cherries.

Friday Jul 24, 2009 #

Grass / road warm up/down 8:20 [2]
ahr:146 max:148 shoes: Asics 3

Grass / road 32:00 [3]
ahr:165 (injured) shoes: Asics 3

Steady run in Cabinteely. My right shin has a little niggle since the hill run. Foot wasn't noticable on the run.

Grass / road 14:00 [2]
ahr:147 max:170 shoes: Asics 3

Thursday Jul 23, 2009 #

Road biking warm up/down 14:00 [2]
ahr:130 max:154 shoes: Specialised

Grass / road 30:00 [2] **
ahr:145 max:163 (injured) shoes: Asics 2

I went down to UCD to spectate/support my tag rugby team in a blitz. Hazel Healy happend to be playing, weird.
My foot feels good today. Now my right shin has given some niggle. It's fine i'm sure.
I brought a map and tried to practise my control flow a little. Lucky for me there were tonnes of controls in UCD! It must be a summer camp course.
I ran like a grandad, very ridged.
I'll sleep tonight in my new skins i bought this morning. Soon i'll stop being red.

Road biking 17:30 [1]
ahr:118 shoes: Specialised

I hate it when my heart rate monitor passes some electric pylon and it gives the max heart rate as 235 or something. Ruins my training data! DATA!

Wednesday Jul 22, 2009 #

Road / path warm up/down 14:22 [2] 1.87 km (7:41 / km)
ahr:131 max:155 shoes: Olway 2

Orienteering race (Hill run) 52:32 [5] ** 9.33 km (5:38 / km)
ahr:180 max:191 (injured) shoes: Olway 2

Kippure handicap hill race.

I tried to take it easy on the downhill so my foot wouldn't get wrecked. All along the race my foot didn't give any sign of soreness. When i checked it at the finish it was sore.. I'm so sick of this foot, can anybody lend me their foot for 5 weeks?

Race was so much fun, kind of physical because the marshy boggy path was soaking from the shower that was coming down. My back was aching going up and my ankles were not strong at all from the lack of terrain running let alone running in the past while.

Road / path warm up/down 10:00 [1] 6.93 km (1:27 / km)
ahr:126 max:133 shoes: Olway 2

I ran loops around Kieran Rocks' car door while chatting about Trondheim training next month.
C • Laps 1

Tuesday Jul 21, 2009 #

Grass / road / terrain 1:34:00 [3] ** 14.35 km (6:33 / km)
ahr:147 max:169 (injured) shoes: Asics 2

Run from home to 3rock and back with some Hungary maps and courses. My foot was fine and unnoticable, i'll see how it feels in the morning for the real answer of whether the run had any effect on it or not.

Monday Jul 20, 2009 #

Grass / road 41:00 [2] 7.01 km (5:51 / km)
ahr:146 max:163 (injured) shoes: Asics 2

Easy run down to Cabinteely.

S & C 10:00 [0]

All upperbody work.

My foot was a bit sore about an hour later after training. I guess i'll just see how it feels in the morning and go from there.

Sunday Jul 19, 2009 #

Road biking 2:49:00 [3] 62.0 km (2:44 / km)
(injured) shoes: Specialised

home>ballsbridge>dunlaoige>bray>greystones>bray>stepaside>home

Saturday Jul 18, 2009 #

Road biking 52:00 [3]
(injured) shoes: Specialised

Ride into town and back, legs were muck today and i didn't do my fartlek stuff as planned.

Friday Jul 17, 2009 #

Note
(injured) (rest day)

I'm spending the day driving a van and moving my friends stuff from his apartment to his new house.

Road biking 25:00 [1]

Ride home from friends house at 11:30pm on a fixed gear.

Thursday Jul 16, 2009 #

Road biking 57:00 [3] 21.5 km (2:39 / km)
ahr:137 max:179 (injured) shoes: Specialised

Ride into town and then out to Blackrock to watch a tag rugby final in Stradbrook.
It's weird how my stats are almost identical with yesterday: heart rate, distance covered, time.

Road biking 13:00 [1] 3.15 km (4:08 / km)
ahr:117 max:145 shoes: Specialised

2hours later i rode home.

Wednesday Jul 15, 2009 #

Road biking 1:00:00 [3] 22.5 km (2:40 / km)
ahr:137 max:180 (injured) shoes: Specialised

S & C 13:00 [0]

no lowerbody work.

Tuesday Jul 14, 2009 #

Note
(injured) (rest day)

This is an easy week for me with two hard weeks to follow, an easy week and then a taper week. WOC will be my last competition of the season and i'll take a seasons break from running. It'll probably be active rest as i'll bike as much as i feel like. For today however i'm going to rejig the plans this week and give a rest day to my foot.

Note

The bag returns, from Canada!

Monday Jul 13, 2009 #

Road biking 2:31:00 [3]
(injured) shoes: Specialised

I rode to Donabate to talk to a guy about DCU stuff and then came home. 2 hours 31mins was the saddle time. I stopped for 30-40mins in the guys house where i also ate a dinner in his kitchen.
Legs got a little tired on way home but woke up again after a powerade and snickers.

Sunday Jul 12, 2009 #

Note
(injured) (rest day)

Today was a bit painful after last night out on the town. I walked up Djouce mountain, 3hours.

If you can run well in Djouce you can run well anywhere. It's so incredibly demanding. I'd like to do some group fartlek session there at some stage soon, anyone interested leave a comment.
C • happy birthday! 2

Saturday Jul 11, 2009 #

Road biking warm up/down 21:00 [2]
ahr:121 max:134 shoes: Specialised

Road biking intervals 30:00 [5]
ahr:151 max:180 (injured) shoes: Specialised

Fartlek on a bike in the rain and wind and with a bike i have just repaied so i have very little confidance in it since i repaired it.

I couldn't tell you what my physical training goal was today other than my scheduled fartlek for running. I knew it was shitty weather so couldn't cycle downhill fast and i knew there would be lights every 1-2mins. So i just went out the go on random 1-2 min bursts, with about 1min recovery. I got the legs going really fast so i'm not too bothered with todays training, foot hurt so i had to bike.

Friday Jul 10, 2009 #

Grass / road warm up/down 35:00 [2]
ahr:140 max:161 shoes: Asics 2

10m before strength,
5m before fast run,
15m cool down.

Grass / road 30:00 [4] **
ahr:160 max:169 (injured) shoes: Asics 2

steady run in Cabinteely reading over the jwoc middle A final course. Foot hurt so stopped early.

S & C 26:00 [0]

Thursday Jul 9, 2009 #

Note
(rest day)

foot hurts a little more than yesterday morning, this was expected after the hill run.

Grass / road 44:00 [2] **
ahr:135 max:151 (injured) shoes: Asics 2

Change of plans. I need Sunday free to go for a short hill walk and recover from a hangover so i swopped trainings and took an easy recovery run down to UCD gate and back. Muscles not as sore as i thought they might be. Back is a bit stiff, but it's being stiff for about 4/5 days now anyway.
I brought a map with a course from an Omagazine.
Watched the tour and worked on my project. This is the life!

Wednesday Jul 8, 2009 #

Trails 24:00 [2]
ahr:138 max:163

9mins warm up, 15mins warm down with mr.Rocks.

Trails 59:00 [5] *** 12.0 km (4:55 / km) +463m 4:07 / km
ahr:181 max:192 (injured) shoes: Asics 2

Ballinastoe hill run tonight, first hill run since i was probably 18. There was plenty of oooing and ahhing in the cool down. My quads really took a bashing on the final downhills on stoney paths. I hit the last part of climb about 75meters behind the leader and decided against pushing it to catch him, it was a training run and if i just let it rip i'd pay for it later cause my legs aren't used to this awful bashing i got tonight.
I came 2nd (but the leader was an unofficial winner because he didn't register in time, so 3rd) and I won 15euro towards buying back the contents of my lost luggage from Finland. The unoffical winner is an ex orienteer so maybe i could rope him back into O this winter.
Quads hurt, calfs hurt, injured foot hurts, body is happy with this pain right now. Roll on tomorrows rest day.

Tuesday Jul 7, 2009 #

Grass / road 1:40:00 [2]
ahr:141 (injured) shoes: Asics 2

LSD run down in UCD with mr.Quinn talking about eyoc and jwoc long distance. Foot still sore but healed alot overnight last night. It tends to feel best in the morning and then gets sore after lunch time when i walk around on it.

Monday Jul 6, 2009 #

Note

oww, my foot hurts still. It healed a little bit overnight but not as much as i hoped. I think it'll take 3-4 days yet, but i also think i can still run on it. Tomorrow morning will be a good judgement after a short run tonight.

Grass / road 30:00 [2]
ahr:142 max:154 (injured) shoes: Asics 2

Easy run to M50 crossover and back. I didn't feel my foot while running, but it's there when i flex it in a certain way. So it's good, means i can keep running. But the test is tomorrow, as long as the soreness is going down then i'd be happy to continue with my woc training.

S & C 20:00 [0]

Stretching 5:00 [0]

Sunday Jul 5, 2009 #

Grass / road 32:00 [2]
ahr:140 max:156 shoes: Asics 2

Grass / road tempo 20:00 [4]
ahr:171 max:182 (injured) shoes: Asics 2

I wanted to go biking because my foot is a little sore still but i ripped my only spare tube by pumping the air in too hard. My bike sucks anyways.

This is my first hard run since Jukola. Foot started to hurt on 16mins so i decided not to go to 25mins as planned.

Saturday Jul 4, 2009 #

Note
(injured) (rest day)

I hurt my foot somehow. I don't have a bike so i can't get any training done today.

Friday Jul 3, 2009 #

Grass / road 1:28:00 [2]
ahr:143 shoes: Asics 2

LSD run down to UCD and back. There was a kids summer camp happening for 8-10 year olds, they were playing football and orienteering.

Thursday Jul 2, 2009 #

Note
(rest day)

Feel good today, just keeping things very easy this week.

Wednesday Jul 1, 2009 #

Grass / road 34:00 [2]
ahr:133 max:144 shoes: Asics 2

A jaunt down the N11.

S & C 20:00 [0]

Stretching 9:00 [0]

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