Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Focus

In the 31 days ending Aug 31, 2009:

	activity	#	time	miles		km		+m
	Grass / road	10	6:18:17	34.46		55.46
	Orienteering	9	6:06:24	21.88		35.21			26 /	34c	76%
	Road biking	4	4:09:00	2.97		4.78
	Trails	3	44:00	2.73		4.4
	Hill run	1	30:40	4.7	(6:32)	7.56	(4:03)	120
	Tag rugby	1	25:00
	Total	22	18:13:21	66.74		107.41		120	26 /	34c	76%
averages - sleep:6.1

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Monday Aug 31, 2009 #

Note
(rest day)

A rest just because. Today i thought might be spent better resting in case of any weekend weirdness left in my body. Also i've nothing to train FOR! Looking forward to 3 weeks rest building motivation for the Winter training starting at the end of September.

Sunday Aug 30, 2009 #

Grass / road warm up/down 9:00 [2] 1.38 km (6:31 / km)
ahr:132 max:156 shoes: Olway 2

Orienteering race 32:35 [5] 6.24 km (5:13 / km)
ahr:180 max:190 slept:13.0 shoes: Olway 2

Newbridge scatter Orace. My legs died again like yesterday on the 10minute mark. I ate ok this morning. It doesn't matter, i'll be resting very soon.

Saturday Aug 29, 2009 #

Road biking 1:39:00 [3]
slept:4.0 shoes: Specialised

My appettie was gone and i knew i should have being eating the sandwich and apple i had in my pocket but i just couldn't. I did manage to drink a coffee at a petrol station but it had little effect.
Also my bike is crap! When i start working soon i'm going to buy a nice workhorse with my 1000euro bike allowance from the government, and then buy a 30euro piece of crap bike to ride to work :)

So the plan was to cycle with Chris down to Blessington, up the Wicklow gap, down to Laragh and back to Dublin. 65-70km. But with the lack of sleep and amount of partying from last night my legs gave out at Blessington. I'd like to congratulate the bus driver with my middle finger (no i didn't give it but he deserves something mean for being mean) for not giving a guy a break and bending the rules to let me bring my bike on the bus.

C • 30euro.. 1

Friday Aug 28, 2009 #

Note
(rest day)

No training, just lost track of time being a bum and left it too late to do anything.

Thursday Aug 27, 2009 #

Grass / road 30:32 [3] 5.24 km (5:50 / km)
ahr:139 max:156 shoes: Asics 3

Recovery run up to the M50 and back home. Legs were oddly tired for the second 15minutes. I'm enjoying an easy weeks training.

Wednesday Aug 26, 2009 #

Tag rugby 25:00 [3]
shoes: Adidas boots

25mins-ish of tag rugby.
I'm finished college today forever!

C • congratulations! 2

Tuesday Aug 25, 2009 #

Road biking 2:00:00 [4]
shoes: Specialised

2 hours ish of biking. About 30mins of that was with Lance Armstrong and a few other bikers.

There were at least two crashes (one of the crashes involved an orienteer). There were alot of experienced bikers who shot up through risky gaps, and there were normies like me who have no clue how to ride in a peloton and would likely cause a crash. Those two groups were a recipe for disaster and i'm surprised there weren't more crashes because everyone was killing it to get up the front and stay there. Good fun though at intensity '3', then i rode steady up to Donabate at '4' where i visited a friend, stopped riding and got a lift home afterwards.

Lance headcam picture

Some pics of me here with the man up the front showing him the way - http://www.sportsfile.com/more-images/S0908109/1/

Sunday Aug 23, 2009 #

Note
slept:4.0 (rest day)

TRONDHEIM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Travel home from Zurich this morning.
I might not run until my project is presented on Wednesday.

C • Lance 1

Saturday Aug 22, 2009 #

Note
(rest day)

Travel to Zurich.

Friday Aug 21, 2009 #

Orienteering warm up/down 15:00 [2]
shoes: Asics 3

Orienteering 45:27 [5] *** 5.96 km (7:38 / km)
spiked:13/17c shoes: Olway 2

Today was the WOC relay, i ran first leg. I missed the 3rd control by a minute. I made two small mistakes out on the course on control 6 and 10. In total i made 2mins mistakes. It's not a bad race, but it's only ok.
This relay result is fine for us. The Trondheim team can build on it now.

Last big race of the year done. The season is over now. I'll stop running on the 8th of September and rest for 3 weeks. I might try and fix a job in that off time.

C • Nice! 2

Orienteering warm up/down 4:00 [1]
shoes: Asics 3

Pathetic cool down. Lots of stopping and starting. 4mins in total.

Thursday Aug 20, 2009 #

Grass / road 25:00 [2] 3.92 km (6:23 / km)
shoes: Olway 2

I took a run around the WOC village going through the middle distance final course from yesterday.

Wednesday Aug 19, 2009 #

Orienteering 23:30 [4] *** 3.1 km (7:35 / km)
shoes: Olway 2

I did an easy/steady run on an open course in the Hungarian cup. Ruairi Short was shadowing me and apart from a scrappy beginning with a badly mapped area, and letting stress levels go up while going downhill through some dirty green, the rest of the course was fine. I stopped about 1km from the end on the 4km course. The legs didn't need the final uphill controls.

The plan is to start the relay staying relaxed so i can plan the first few controls as soon as possible - and not to get caught up in the fast start and let my heart rate sky rocket.

Trails warm up/down 10:00 [2] 1.53 km (6:32 / km)
shoes: Olway 2

Jog back to the finish on tracks.

Tuesday Aug 18, 2009 #

Event: WOC 2009

Orienteering warm up/down 10:00 [2] ***
shoes: Olway 2

Ran a few controls on the warm up.

Orienteering 15:45 [4] ***
shoes: Olway 2

Steady run on the relay model map. One of the hills was crappy and full of undergrowth. The ground has more stones than the middle quali. Still it's the same type of maps and terrain and i didn't run too hard up the hills.

Trails warm up/down 15:00 [2]
shoes: Olway 2

Cool down on the trails, i think it was a little over 15mins but can't remember.

Monday Aug 17, 2009 #

Orienteering 21:00 [2] ***
shoes: Olway 2

I took a recovery run on a course from the Hungarian cup. It was 4.5km i think but i cut loads of it out in the middle. No real mistakes or misses and was just getting to grips with the local maps again in a low key slow run. I even stopped to show some guy where he was on a track. I'm such a samaritan.
Slept after lunch for a little, put compeed on my blisters, ate some oreo bars and had a team meeting.

C • Expectations... 8

Sunday Aug 16, 2009 #

Orienteering warm up/down 20:00 [2]
shoes: Olway 2

Orienteering race 35:00 [5] *** 5.1 km (6:52 / km)
spiked:13/17c shoes: Olway 2

I lost 53 seconds in the circles. But no mistakes. All my time lost was due to slow running. It wasn't a great time i posted, not much more i want to say, except that i should still be satisfied with the navigation i did especially since yesterday was my first training for 30mins ever in Hungary. Physically alot more work can be done for Trondheim, but if i fecked up the navigation i would not be confidant with "my abilities" going into the Winter training for 2010. Ok i said more than i thought i would.

C • Well done 3

Orienteering warm up/down 10:00 [1]
shoes: Olway 2

Saturday Aug 15, 2009 #

Orienteering 27:00 [3] *** 3.11 km (8:41 / km)
ahr:141 max:177 shoes: Olway 2

I ran on the middle qualification model map.

Friday Aug 14, 2009 #

Note
(rest day)

Travel to Hungary at lunch time.
It's 3:30am as i type, i'm looking at another hour of work to do and then maybe just maybe bed. Up at 8am. I'll have to make up my sleep on the plane.

Note
slept:3.25

I have a few hundred meters to be walking in town with my luggage while i get my project documentation printed/binded, buy a tricolour, pop in to DCU. Not great news for the legs. I'll try and rest from lunch time onwards and perhaps get some Z's in on the plane.

Thursday Aug 13, 2009 #

Grass / road 30:00 [3]
ahr:145 max:160 shoes: Asics 3

Easy jog up to the M50 and back with a course on the woc middle quali map.
Right calf was mildly sore.

Wednesday Aug 12, 2009 #

Grass / road warm up/down 10:00 [2] 3.07 km (3:15 / km)
shoes: Asics 3

warmup:
av/max HR - 137/155
cooldown:
av/max HR - 149/163

Grass / road tempo 15:00 [5] 3.63 km (4:08 / km)
ahr:174 max:182 shoes: Asics 3

Fast run around a park with a hungary map.

Note

After the run i had a massage in Clane on my legs and back.

Tuesday Aug 11, 2009 #

Grass / road 36:00 [3]
ahr:145 max:159 shoes: Asics 3

Jog down the N11 to Cabinteely reading the woc middle quali map.

Monday Aug 10, 2009 #

Note
(rest day)

Swop todays training with tomorrows planned rest due to working alot today in DCU.

Sunday Aug 9, 2009 #

Grass / road 56:00 [3] 9.81 km (5:43 / km)
ahr:146 max:163 shoes: Asics 3

Moderate run down and around Cabinteely, up the small hill heading towards Carrickmines and back home.

Saturday Aug 8, 2009 #

Note
(rest day)

Friday Aug 7, 2009 #

Grass / road long 1:20:00 [2] 13.72 km (5:50 / km)
ahr:138 max:157 shoes: Asics 3

Last reduced long run before WOC down to UCD and back.

Thursday Aug 6, 2009 #

Grass / road 40:31 [2] 6.69 km (6:03 / km)
ahr:134 max:152 shoes: Asics 3

I took a recovery run down the N11 to Cabinteely.

Wednesday Aug 5, 2009 #

Trails warm up/down 9:00 [2] 1.64 km (5:29 / km)
ahr:136 max:177 shoes: Olway 2

Legs feel good, starting to come into good form i suspect. Did a few sprints at the end to get ready hence the 177bpm maxHR.

Hill run race 30:40 [5] *** 7.56 km (4:03 / km) +120m 3:45 / km
ahr:183 max:190 shoes: Olway 2

Djouce hill run today, as part of the trail series. It didn't really have a hill to speak of in it. Great way to have a fast run with a map of Djouce in my hand.

My calves got a bit sore when the first downhill section finished. I got a stitch right at the top of the climb when leaving the forest snakey track section and had to relinquish my first place to the guy behind. Feck. Stupid stitch wouldn't go away neither, i had it for about 5-6 minutes until about 1km from the end. In the end i don't really care about this result though, it's a good speedy session in an easy weeks training. I think i could have gotten 28.30min without the stitch. The record is 26.46mins to Paul Nolan. Alot more work to do this winter!
I won 40Euro afterwards :)

Trails warm up/down 10:00 [2] 1.23 km (8:08 / km)
ahr:138 max:151 shoes: Olway 2

Jog back on the final km with Gavan Doherty.

Tuesday Aug 4, 2009 #

Road biking warm up/down 20:00 [2] 4.78 km (4:11 / km)
ahr:122 max:139

Orienteering 50:00 [3] *** 4.44 km (11:16 / km)
ahr:143 max:172 shoes: Olway 2

I did an O course i planned on 3rock in the steep forest part on the east side of the map. It needs a total resurvey badly. Both shins were a little achey. I was trying to look ahead on the leg and plan ahead, it only went ok. But that was partly because most of my time was taken up trying to figure out what was on the map and what wasn't.

Monday Aug 3, 2009 #

Road biking warm up/down 10:00 [1]

Grass / road 46:14 [2] 8.0 km (5:47 / km)
ahr:142 max:159 shoes: Asics 3

Miserable summer day, but i'm in good spirits as i've kept injury free for my woc training. Now i'm just easing off the gas. I took a simple recovery run down the N11 to Cabinteely. My right shin was a little sore, but probably isn't anything.

Sunday Aug 2, 2009 #

Orienteering warm up/down 20:00 [2] 2.27 km (8:49 / km)
shoes: Olway 2

warm up/cool down:
avHR 129/138
maxHR 145/158

Orienteering intervals (Fartlek) 37:07 [5] *** 4.99 km (7:26 / km)
ahr:162 max:183 shoes: Olway 2

Fartlek training on Djouce map. Djouce really puts hairs on your chest. I was doing 1-3 minute bursts on a green league course from a year ago. I basically did it like traffic light training, with no orange light.

Nice forest, i always like the Djouce area. As always the map needs revisions badly.

Note

Now an easy week and then a taper week. And then i'm finished with the 2009 season!

Saturday Aug 1, 2009 #

Note

Skipped training today, there was no time as i was working on college work with a friend all day.

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